Chapter 14: Improving Aerobic Performance
Thought Questions Why would aerobic athletes perform resistance training exercises? What are advantages and disadvantages of Fartlek training? What are advantages of interval training for the aerobic athlete? The anaerobic athlete? In what situations would you choose interval training over continuous training for an athlete?
Introduction Aerobic exercise is often used as a mode of training and conditioning for athletic and physical fitness Although traditional aerobic training may not be appropriate for explosively trained athletes, depending on the sport, sprint/interval training may be useful in maintaining or improving aerobic metabolism
Factors That Influence Aerobic Exercise Performance Understanding those factors that influence aerobic exercise performance is important for helping both with athlete selection and for planning endurance training programs. Factors that influence aerobic performance include the following: Maximal oxygen consumption Lactate threshold Fuel utilization Fiber-type characteristics Exercise economy
Maximal oxygen consumption: maximum rate at which an individual can consume oxygen Lactate threshold: percentage of maximal oxygen consumption at which blood lactate increases above resting Ability to use fuel efficiently can have a large impact on endurance performance Individuals with a higher percentage of type I muscle fibres will perform better at endurance One who can perform the exercises more efficiently may spare energy stores and perform more work than one who performs less efficiently
Approaches to Aerobic Training Lack of standardization of terms, lack of scientific support, and coaching prejudice can make it difficult to understand the different approaches to aerobic training Several broad approaches to endurance training are the following: Continuous training Interval training Fartlek training Repetitions
Continuous Training Designed to increases an athlete s endurance base, maximal oxygen consumption, and tissue respiration capacity Also known as long, slow distance (LSD) training, overdistance training, and aerobic threshold training Performed for lengths of between 30 minutes and 2 hours at a constant pace, between 60 and 70% of maximal oxygen capacity May lack specificity and may expose athletes to overuse injuries Does appear to improve maximal oxygen consumption and performance for endurance athletes
Fartlek Training Often referred to as speed play Refers to loosely structured training performed on cross-county trails Runner alternated between fast, intense running and slower recovery jobs, often allowing the terrain to dictate the intensity May be too loosely structured to maximize gains from training As the body of knowledge in the field of training and conditioning grows, more evidence-based research will be available that can be used to prescribe sport-specific structured Fartlek training programs
Interval Training Allows for greater quantity of normally exhaustive exercise to be performed Has a number of benefits to an endurance athlete: 1. Teaches race pace 2. Can improve anaerobic metabolism 3. Can enhance maximal oxygen consumption Variables than can be manipulated during interval training: Intensity of the exercise Duration of the exercise interval Length of recovery Number of repetitions of the exercise-recovery intervals
Intensity of the Exercise The intensity of the exercise interval will affect the workout s total volume and the rest of the week s workouts Intense interval training can result in a dramatic reduction in muscle glycogen concentration, an increase in muscle lactate concentrations, and a decrease in ph
Duration of the Exercise Interval The duration of the exercise interval will be dictated by the goals of the training and sometimes by the distance to be covered in the race Interval training can be organized around targeting specific energy systems In addition to guidelines about length of time, duration of the intervals can also be based on distances to be run in the race
Length of Recovery Length of the recovery can affect how that energy system is trained and how it adapts Recovery times should also be driven by exercise intensity Unless the goal is to get the athlete used to functioning with high levels of lactic acid, recovery times must be increased as intensity increases
Number of Repetitions There are a number of approaches to calculating the number of repetitions of the interval training sessions Workout volume can be based on the length of the athlete s competitive distance, with the workout s volume equaling between one and three times the competitive distance Another method is to base volume on the intensity at which the intervals will be run As intensity increased, total workout volume would decrease A final method is to determine volume by fatigue Interval training appears to be an effective way to target an athlete s deficiencies, but it is extremely demanding and requires a fitness base before this training activity is initiated
Repetitions More intense version of interval training Performed at a faster pace with complete recovery between bouts They are designed to increase speed as well as both the capacity for and the tolerance of anaerobic metabolism Generally repetitions are defined as being of high intensity, 90% of maximal oxygen consumption and above, with complete recovery between repetitions
Organizing Aerobic Exercise Training 1. Balance the hard and easy days 2. Warm up properly. It is important for decreasing the risk of injuries and for maximizing performance. 3. Establish a fitness base first. Training volume should be increased by no more than 5-10% per week. 4. Determine weak points an deficiencies and train them 5. For pure endurance athletes, don t neglect resistance training
Examples of workouts with different numbers of peaks. A. Week with one peak. B. Week with two peaks. C. Week with three peaks
Endurance Training Although there is research showing that each type of endurance training is effective, most of that is focused on one type of training In addition to being unclear as to whether specific types of endurance training are more effective than others, there is little research about how that training should be put together, balanced, or timed. This makes it difficult to prescribe endurance training programs with a scientific basis.
Sample Cross-Country Training Program Four phases 1. General preparation: June (4 weeks) 2. Special preparation: July (4 weeks) 3. Precompetition: August (4 weeks) 4. Competition: September to November (10 weeks)
General Preparation Phase During this phase, as the athlete should be developing his or her fitness base, the focus will be on continuous training The general preparation phase will consist of weeks with a single peak (Wednesday) During this phase, the peak will be the longest run of the week, which will be twice the competition distance on the first week of training Volume increases during the first 3 weeks and then backs off during the fourth week to give the athlete a chance to recover
Special Preparation Phase The special preparation phase will continue increasing the volume More specialized work will begin to be integrated into the training Training will be recognized slightly around two peaks per week; Tuesday will be the longest distance day Special preparation workouts will continue to follow the 5-10% rules for increasing volume
Precompetition Phase Now that the athlete s base has been established, precompetition training will be used to correct deficiencies Interval training may be utilized more extensively, while continuous training is used for recovery and to maintain endurance Workouts in this phase will revolve around three peaks: Tuesday, Thursday, and Saturday This phase will increase volume from week 1 through week 3. The fourth week will serve as a back-off week to allow for recovery.
Competition Designed to make sure that the athlete is at his or her best during the important competitions This phase will also have three peaks Because competitions are on the weekend, however, the competition will be one of the peaks The other peaks will be on Monday and Wednesday, so that Thursday and Friday can serve as recovery days
Summary Performance in aerobic exercise depends on the interaction of a number of factors, including maximal oxygen consumption, lactate threshold, fuel utilization, muscle-fiber types, and exercise economy. There are many approaches to training to improve aerobic performance, each of which seeks to develop one or more of the factors that limit performance. Each of these approaches has advantages and limitations that must be carefully thought out during the planning of an athlete's training. The jury is still out on precisely how those exercise modes should be organized, balanced, and timed in a training program, although research is being done in this area