TeamTBB Coaching. Runners: hamstring strengthening can improve running performance. This was one of the key findings to emerge from a study investigating changes in running mechanics during a maximal effort to exhaustion test. This kind of test is common in sport science as it is a valid method of getting each subject to put in relatively the same degree of effort, allowing for fair comparisons within a group. The test involved treadmill running at the velocity equivalent to each subject’s VO2 max – i.e. at vVO2max – for a long as possible until exhaustion. The researchers analysed each participant’s stride length and stance contact time at the beginning (20 seconds after the start) and end (eight seconds before the finish) of the test and related these findings to the strength of their hamstrings, gluteals, hip flexors and quadriceps. They noted the following very interesting results: From a biomechanical viewpoint, the idea that the hamstrings help maintain stride length makes a great deal of sense.
Progression 1 Progression 2 Progression 3 Raphael Brandon. Greg McMillan | News. © Copyright – Christopher Kelsall - 2010 Greg McMillan who operates adidas-McMillanElite in Flagstaff, Arizona - a post-collegiate training group for runners - is seeing significant returns from his athlete’s training efforts. He started the adidas-McMillanElite program nearly three years ago, and it seems this past year everyone is running new personal bests; right on schedule.
At P.F. Chang's Rock ‘n Roll Arizona Marathon Alvina Begay ran a 5-minute personal best with her Olympic Trials qualifying time of 2:37:14. Brett Gotcher ran the 4th fastest ever US marathon debut with his 2:10:36 at the Chevron Houston Marathon. Andrew Middleton finished the Austin half-marathon with a new pb of 64:48 - all on January 17. Jordan Horn finished 2nd in 7:52.45 achieving the IAAF A Standard a USATF Indoor Championships qualifier. What is the secret to their success? May 15, 2008: CK: Greg, you coach according to the Arthur Lydiard method. February 2, 2010: Greg McMillan: Thank you. On Brett Gotcher. Five Arguments for Aerobic Training « Fitness Intuition. In recent articles, I’ve talked about the training methods of Arthur Lydiard. The cornerstone of Lydiard-style training is three long runs, typically 10 to 15-miles on Tuesday and Thursday and 22 miles on the weekend, to be run at a medium to high aerobic pace.
Because of my recent four-month layoff due to chronic bronchitis, I’ve been unable to start my Lydiard-style training program, so I can’t write about it from personal experience. But while rooting through some older writings on my computer, I found some stuff on earlier experiments with aerobic training that I think may be worth sharing. Here goes. How important is aerobic training? (Welch set a world master’s marathon record of 2:26:51 at age 42, in the London Marathon. Heartrate monitors can help runners properly develop their aerobic base, which Welch [Dave Welch, Priscilla's husband and coach] considers the most important part of a training program, because it helps the body develop the capacity to burn fats.
Well. Interpreting Lactate Curves for Ironman Athletes | Endurance Corner. Alan Couzens, MS (Sports Science), CSCS, PES. It has become a somewhat common practice for intermediate to elite athletes to have regular lactate assessments in an effort to track improvements and to determine and periodically assess training zones. These are both worthwhile ways to use the data from a lactate test. However, it is of great importance that the data is being evaluated in the context of Ironman racing. In the following article, I will examine some of the negative implications of setting zones and evaluating data in the traditional (non-ironman) way and I will show you, as an ironman athlete, the proper way to set your training zones based on data from your lactate test. I will also discuss some of the deeper implications of lactate testing that can guide the direction of your future training.
But first a quick primer on exercise physiology and what’s happening on ‘the inside’ when you complete a graded exercise test. So, what is lactate? 3. 4. This is important to note. Blood lactate testing in training. Is it worthwhile? Proposition for Debate - by Simon Bowman Contents Statement of the Topic Blood lactate testing in training. Is it worthwhile? Background Knowledge Basic knowledge of the components of the anaerobic / aerobic energy systems. Be familiar with the different physiological responses to exercise. Knowledge of skeletal muscle fibre types. Knowledge of the metabolic training effects. Learning Objectives To identify and describe the components of the Lactic Acid energy system being anaerobic glycolysis and identify Blood Lactate accumulation and lactate producing capacity.
To be familiar with the terminology : Lactate Threshold, Onset of Blood Lactate Accumulation, Maximal Lactate Steady State and Excess Post-exercise Oxygen Consumption. To understand the concept of the Lactate Shuttle. To provide an understanding of the physiological basis of active and passive recovery. Introduction Lactate as a by-product of the anaerobic/glycolytic energy pathway can be measured by sampling (BL). Duration (secs) 1 to 4 PCr. (My) Secret sauce to a Sub 9hr Hawaii Ironman: Unconventional wisdom - INCURABLE DATA GEEK. To do very well in – or even just to complete - an Ironman distance triathlon (2.4mile swim, 112mile bike, 26mile run), you would need to do many bike+run brick workouts, complete weekly 2-3 hour long runs, pedal 6+ hour rides and spend at least 20 hours swimining-biking-running per week? Yes or No? I did none of those and had the best triathlon results of my life in 2011, including a sub 9hr finish at the Hawaii Ironman World Championships.
An accident, luck or a secret sauce for endurance success? Read below and let me know what you think. I met a number of ordinary, yet super-fit, individuals during my recent race trip to the Hawaii Ironman World Championships. With a limited sampling, it seems that many of the even first time Ironman triathletes who qualified to the event train 20hrs or more per week and some consistently 25hrs a week. Overall amateur champion at Wildflower Triathlon Long Course Overall amateur champion at Hawaii 70.3. 1. Weekly training hours in 2011: 2. 3. 4. 5. How to Qualify for Kona – A Plan for the "Realist" | Endurance Corner. By Alan Couzens, MS (Sports Science) Last week I talked about the different improvement curves that I’ve observed for different types of athletes. I identified three basic athlete types: the natural, the realist and the worker.
As part of our new “How to Qualify for Kona” section that recently kicked off, I’m going to put some of those observations into the context of what it means to different types of athletes looking to qualify for Kona. In a previous article for the Training Peaks site I conveyed some of the typical chronic training load ranges that I tend to see for athletes of different types and ability levels. The table from that article is reproduced below. The times that qualify an athlete for Kona are getting faster by the year. So, comparing the two tables, if you’re a young(ish) male, you’ll likely need the fitness level represented by a VO2max/VO2 score of 60-67ml/kg/min* corresponding to a Chronic Training Load somewhere in the 75-150 TSS/d range.
Until then… Train Smart.