Training for Endurance Performance

1
Training for Endurance Performance

• Jack Daniels
• Center for High Altitude Training
• Flagstaff, Arizona

2
Some Considerations

• All the answers No-one
• Coachs job
• Wasted time training
• Coaches Scientists
• Avoid injury

• Everyone is different
• Athletes are people
• Achieve basic fitness
• Test when fit
• Focus on the task

3
The 5 Ingredients of Success

• 1 Inherent Ability
• 2 Motivation
• 3 Opportunity
• 4 Direction

4
1 Inherent Ability

• Anatomical
• Biomechanical
• Physiological

5
2 Motivation

• Intrinsic
• Not parents
• Not peers
• Not coach

6
Types of Individuals

• 1 Great ability High motivation Champion
• 2 Great ability Low motivation Coach
  frustrator
• 3 Little ability High motivation Self
  frustrator
• 4 Little ability Low motivation No show

7
3 Opportunity

• Facilities
• Competition
• Equipment
• Travel

8
4 Direction

• Program
• Teacher
• Coach
• The potential for negative

9
How Do We Train ?

• The surviving-egg theory?
• What my coach did to me?
• What do the champions do?
• We need some guiding principles

10
A Week in High School 1967

• Sun 10 miles in 65 minutes
• Mon 2mile 955 2X1 515 3X800 228
  6X400 65 weights 4miles
• Tue 6X400 64 10X140 18 5X200 31
• Wed 50X400 _at_ 69 on 3-min sendoff
• Thu 18X800 _at_ 245
• Fri Mile 1320 880 660 440 3mi
• Sat Race day

11
American HS Record Holder 5k

• Longest single training run ? 66 miles
• Most miles in 1 week ? 360 miles
• Weekly average for 6 weeks? 300 miles
• Greatest weekly average/yr ? 240 miles
• Figure average of 8-9 MPH much time

12
Principles of Training

• 1 The body reacts to stress
• 2 Specificity
• Benefit depends on type of stress
• 4 Ease of maintenance
• 5 Rate of achievement
• 6 Personal limits
• 7 Diminishing return
• accelerating setbacks

13
Rate of Achievement

• 3X1_at_800 w/10min
• 3X each week

1
2
3
4
5
6
Weeks
14
Improvement (or not) with Increased Stress



More stress
15
Diminishing Return Accelerating Setbacks
Reaching Potential
100
Setbacks
50
Training Intensity
16
Aerobic Profiles
VO2max
70
VO2
60
ml.kg-1

• Velocity

Economy Curves
vVO2max
m.min-1
17
FVO2max
1.1
Race Time FVO2max
1.0
.9
.8
30
60
90
120
min
18
What Does vVO2max Tell You ?
VO2max
Economy
3000
VO2
Curve
93
500
110
vVO2max
100 of
Velocity
19
Aerobic ProfilesYoung age-group Elite women
VO2max
VO2 ml.kg-1.min-1
Economy Curves
vVO2max
Velocity m.sec-1
20
Aerobic Profiles Fl/O LC SC
VO2max
VO2 ml.kg-1.min-1
vVO2max

• Velocity m.sec-1

21
Swimming Profile Running
Profile
VO2
VO2
vVO2max
Velocity of movement
22
Aerobic ProfilesSea Level Altitude
VO2max
VO2 ml.kg-1.min-1
vVO2max
Swim Velocity m.sec-1
23
Running Aerobic ProfilesSea Level Altitude
VO2max
VO2 ml.kg-1.min-1
vVO2max
Running velocity
24
Swim Profile Run Profile Bike Profile
Sea level
VO2
max

Altitude
vVO2max
Velocity of movement
25
Lactate Profile
Blood lactate mmol.liter-1
Velocity

26
Effect of Training on
VO2max
Aerobic Profile
Economy
vVO2max
Velocity
27
FVO2max
1.1
Race duration FVO2max
1.0
.9
.8
30
60
90
120
min
28
Calculating a VDOT
70
VDOT
65
60
Cost curve
vVO2max
VDOT Cost of race v / FVO2
29
What Does vVO2max Tell You ?
VO2max
Economy
3000
VO2
Curve
93
500
110
vVO2max
100 of
Velocity
30
VDOT Training Intensity

• VDOT mile 10k 42k MP TP IP RP
• 50 550 4120 311 716 651 354/616 87
• 60 457 3522 243 613 554 323/526 75
• 70 419 3100 223 527 513 259/446 65
• 80 351 2741 208 452 441 241/417 58

31
See VDOT tables at back of handout
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Purposes of Training

• 1 Increase available energy VO2max
• 2 Improve speed power
• 3 Improve economy energy demand
• 4 Improve endurance threshold

33
Types of Training
150min
E/L
MP
100min
10 / gt20min
T
20min
Up to 8 30 min
I
R
Up to 5 / 5mi
34
Types of Training
VO2max
HRmax

• Easy 60-75 (65-79) energy
• MP 75-84 (80-89) mental
• TP 83-88 (88-92) endurance
• IP 95-100 (98-100) VO2max
• RP na na speed/econ

35
Types of Training

• E /L 30 150 min na
• MP 60 100 min na
• TP up to 10 (20 to 75 minutes) 5w/1r
• or up to 20 min steady
• IP up to 8 (max up to 30 minutes) 1w/1r
• up to 5 min per work bout
• RP up to 5 (max up to 20 minutes) 1w/2-4r
• up to 2 min per work bout

36
Proper Interval Intensity

• Above VO2max cost
• Cost of VO2max
• Below VO2max cost

540
3 min at max
3 min at max
600
620
0 min at max
VO2 curves
5 min
1 min
2 min
3 min
4 min
37
Tracking Training Intensity

• E/L 0.20 X minutes at E pace (65-79 HR)
• (60 min 12 points)
• MP 0.40 X minutes at M pace (80-87 HR)
• (60 min 24 points)
• T 0.67 X minutes at T pace (88-94 HR)
• (30 min 20 points)
• I 1.00 X minutes at I pace (95-100 HR)
• (20 min 20 points)
• R 1.50 X minutes at R pace (gtmax HR)
• (12 min 18 points)

38
Tracking Training Intensity

• Example Week Pts
• 120min E 120 X .2 24
• 60min E 6X3min I 12 18X1 30
• 90min E 90 X .2 18
• 90min E 90 X .2 18
• 30min E 40min T 6 40X.67 33
• 90min E 90 X .2 18
• 30min E 30min I 6 30X1 36
• Week Total 177

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Example 2/12/04

• 2 E (630) 10 MP (537) 1 T (521)
• 5 MP (537) 1 T (519) 2 E (620)
• 20035 for 21 miles (97 points)

40
Setting up a Season of Training

• I F I Base and injury resistance
• II I Q Prepare for training ahead
• III T Q Systems of importance
• IV F Q Peak performance

41
Season Schedule

• I II III IV

F I
T Q
I Q
F Q
1
4
3
2
42
Season Schedule

• I II III IV

F I
T Q
F Q
I Q
Sea level
Interval work
Base Training
Some Fast and threshold work
In typical race conditions
Altitude
1
4
3
2
43
How Many Weeks per Season
I
II
III
IV
1
2
3
10
11
12
7
8
9
4
5
6
18
13
14
17
19
15
22
21
24
20
16
23
44
Sample Week of Training
2
4
6
7
1
3
5
Q1
Q2
Q3
(Q1)
(Q2)
L
Race?
E
(E)
E
E
45
Weekly Training Schedule

• Q1 I (interval training) or R or MP
• Q2 T (threshold work) or R
• Q3 RACE OR -- T I R E

46
Speed/Endurance Finder
1500/mile 327/344 336/353 345/403 354/
413 403 / 423 412/432 421/442 430/45
2 439/502 448/511 457/521 506/531 5
15/541 524/550 533/600 542/610 551
/620 600/629
800 141 145 150 154 158 203 207 21
2 216 220 225 229 234 238 242 247 2
51 256
400 46 48 50 52 54 56 58
60 62 64 66 68 70 72 74
76 78 80
47
See detailed speed finder at back of handout
48
Altitude Training

• Altitude natives win at sea level
• Elite sea-level athletes move to altitude
• (and continue to win at sea level)
• Would-be elites cant afford altitude so
• spend their money on altitude tents
• Without altitude you cant be elite ?

49
Live-high Train-low

• So speed is not lost?
• Easy intensity is about 80-85 of work
• Fast, repetition work is not affected
• How about threshold training ?
• How about Interval training ?
• How about altitude natives ?
• Do we send the right message ?

50
Some Laws of Coaching

• Treat each athlete as an individual
• Always have positive comments to make
• Everyone has good days and bad days there are no
  fluke good runs
• Discourage training when your athletes are sick
  or injured
• Be flexible in terms of scheduling and changing
  workouts
• Have short-term and long-term goals
• Try different warm-ups and race strategies

51
More Laws of Coaching

• Training should be rewarding
• Know the purpose of every workout that is
  scheduled
• Be available to your athletes
• Consistency is the key to success
• Care about your athletes, first as people, then
  as athletes
• Concentrate on the task at hand

52
5 Focus
The Final Ingredient of Success