goal of exercise programming for endurance athletes
is to increase the percentage of VO2max at which their second lactate threshold occurs
steepness of the velocity by 1/time line is the
estimate of the runners aerobic capacity
aerobic capacity definition
reflects how long it takes athletes to fatigue once they surpass LT2
mitochondrial biogenesis definition
new mitochondria being formed
when does mitochondrial biogensis occurs
- when you train between energy systems
- high intensity training
Recovery Zone Training
- not about improving aerobic capacity
- <60% MHR
- <50% VO2max
Moderate Zone Training
- improves stores of oxidative energy, increases ability to run/cycle/ski longer
- 70-80% MHR
- 30/120 minute runs
Heavy zone training
- speed is developed
- 20/40 mins at 80-90% MHR to increase LT2
Severe Zone training
- above LT2 therefor requires interval training
- 2/5min intervals at 95-100% MHR
- improves stors of aerobic glycolytic energy substrates
- increases LT2
Extreme zone training
- > 100% MHR & VO2max
- 50/100second intervals
- improves anaerobic glyclytic storage
- improves efficiency in O2 consumption
polarized training model
80% in recovery/moderate zones
2-% in heavy/severe zones
block periodiation definition
highly concentrated training blocks targeting selected abilities in 1-4 week sequences
interval training definition
training with alternating periods of intensity
HIIT
- between LT2 & 100% VO2max
- depends on work interval, relief interval, modality, repsxsets, frequency
HIIT work interval intensity & duration
- ## determines energy systems targeted
HIIT rest interval intensity and duration
- length determines by how long it takes to recover
- depends on work to rest ratio
work to rest ratio: phasphagen system
- need to restore ATP-CP stores and nt’s
- CNS can take 5 minutes to recover
1:45 or 1:60
work to rest ratio: combined phosphagen & glycolytic systems
1:5 or 1:10
work to rest ratio: glycolytic system
1:5 or more
work to rest ratio: combined glycolytic and oxidative system
1:2 up to 1:4
work to rest ratio: oxidative system
1:1 or 1:2
light intensity exercise after maximal exercise helps
decrease blood latate concentration
disadvantages to HIIT
- increased muscle fatigue/ postexercise soreness/injury
- higher stress mode of training
