Endurance Events

1
Endurance Events

• USA Track Field
• Level 1
• Coaching School

2
Objectives

• learn the difference between aerobic and
  anaerobic endurance.
• understand the variables used to implement
  aerobic and anaerobic fitness.
• plan a practice using the appropriate variables.
• develop an awareness of cumulative stress
  potential in endurance training.

3
Introduction

• Endurance running events have specific aerobic
  and anaerobic energy demands depending on the
  individual event and the individual athlete.
• aerobic system uses oxygen to burn carbohydrates
  (glycogen) and fatty acids for energy.
• anaerobic system breaksdown glycogen without
  oxygen, because of this, a tremendous amount of
  lactic acid is produced.
• This accumulation of excessive lactic acid is the
  limiting factor in running performance.

4
Introduction (continued)

• Endurance training has us not only training the
  aerobic and anaerobic systems separately, but we
  must also train in a combined zone, training at
  varying intensities that require the runner to
  produce energy from both systems at the same
  time.
• we must understand that racing entails running in
  the combined zone at different intensities.
• every race will have specific aerobic and
  anaerobic demands on the runner at race pace.

5
Aerobic and Anaerobic Demands of each
Endurance Event
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Aerobic Training Zones

• Fatty acids or glycogen for energy
• heart rate up to 130 to 150 beats per minute FA
  (fatty acids) primary fuel source
• heart rate 130 to 170 beats per minute glycogen
  will be primary fuel source, with no accumulation
  of lactic acid
• These values define aerobic training to develop
  the endurance base.

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Aerobic Threshold

• is the breakpoint (130 to 150 bpm) or shift from
  fatty acids to glycogen as the primary fuel
  source while running.
• Running at these levels will adapt the runners
  aerobic system to use fatty acids and spare
  glycogen for faster paces. (This value is at 65
  of Vo2 Max.)

8
Anaerobic Threshold

• is the breakpoint (170 bpm) at which the aerobic
  system can no longer full supply the energy
  needed to run at a given pace.
• Excessive Lactic Acid begins to be accumulated.
• training just below this threshold will enhance
  efficient use of glycogen as the energy source
  and will also spare glycogen and push the
  anaerobic system further away. (This value is
  approximately 85-90 of Vo2 Max).

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Anaerobic Training Zones Anaerobic Alactic

• uses CP (creatine phosphate) as the energy source
  at near maximum velocities.
• only lasts for 6 to 7 seconds and no longer, can
  train to run more efficiently but cant extend
  time.
• no lactic acid buildup, completely uses available
  fuel (CP).
• used at the beginning of races and/or pace
  changes.

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Anaerobic Training Zones (continued) Anaerobic
Glycolytic

• breaks down glycogen without oxygen.
• primary source of energy to run at or near
  maximum velocities from 7 to 90 seconds. This is
  the system responsible for those events up and
  including the 400 meters.
• the limiting factor is the excessive buildup of
  lactic acid and its effect on working muscles
  producing fatigue.

11
Development of the Anaerobic System (Sprint
Training)
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Combined Zones

• Drawing energy from both the aerobic and
  anaerobic energy systems.
• Following the development of the aerobic base,
  primary concern is with race energies and the use
  of both energy systems to run efficiently with
  the buildup of different levels of lactic acid.

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Max Vo2 - Aerobic Power

• measurement of the maximum rate at which a
  particular individual can utilize oxygen for
  energy production.
• a good distance runner will have a high maximum
  oxygen uptake, a person with a high Max Vo2 will
  be a relatively good distance runner, it is
  considered the best measurement of the fitness of
  ones cardiorespiratory system.
• Running at Vo2 Max is at a heart rate of
  approximately 180-186 bpm.
• About 10 minutes of all out running.

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Relationship of Vo2 Max to Specific Events
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Training Definitions

• Continuous Running - running continuously at a
  given tempo or intensity for a prescribed amount
  of time and volume.
• Interval Running - varying numbers of of
  repetitions or bouts of running, usually short
  in duration. Recovery or rest between bouts of
  running is incomplete.
• Repetition Running - varying numbers of
  repetitions, usually long in duration, with
  complete or near complete recovery between bouts
  of running.

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Continuous Running

• Continuous running is the basic training tool for
  all endurance training.
• Examples
• 6 miles _at_ 630 per mile or 160bpm or 75 of Vo2
  Max
• 10-16 miles very easy below 150bpm or 65 of Vo2
  Max
• 4 miles very medium/hard _at_ 545 per mile or 160
  -170bpm or 85 of Vo2 Max
• 8 miles _at_ 600 per mile or 140-150 bpm or 80 of
  Vo2 Max

17
Interval Running

• Incomplete recovery is the foundation of interval
  running training
• Examples
• 12x400 meters _at_ 75-77 seconds with 90 seconds
  recovery between repetitions
• 20x200 meters _at_ 35-37 seconds with 90 seconds
  between repetitions
• 10x800 meters _at_ heart rates of 150-160bpm with
  2-3 minutes between repetitions
• 3x(4x400 meters) _at_ 3200 meter race pace with 60
  seconds between repetitions and 3 minutes between
  sets

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Repetition Running

• repetitions of up to 2/3 of race distance with
  complete or near complete recovery
• Examples
• 2x1000 meters _at_ 1500 meter race pace with 20
  minutes between repetitions
• 3-4x400 meters _at_ 800 meter pace or faster with
  10-15 minutes between repetitions
• 3x1 mile _at_ faster than 3000 meter race pace with
  8-10 minutes between repetitions
• 1200 meters/1000 meters/800 meters _at_ faster than
  3000 meter race pace with 5-8 minutes between reps

19
Training Zones and Types of Training Used
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Recovery Times From Exercise

• After intermittent aerobic work - 24 hours
• After prolonged aerobic work - 46 hours
• After anaerobic work - 1 to 2 hours to remove
  lactic acid
• When in doubt rest - Bill Bowerman said it best
  Train Dont Strain

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Factors to Monitor Possible Fatigue in Runners

• Keep a workout log or card on each athlete.
• Include on the card or in the log book
• Hours of sleep
• Basal Heart Rate
• Diet
• JUST ONE DAY OF REST CAN AVOID A WEEK OR EVEN A
  SEASON OF PROBLEMS LATER!

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Helping Athletes Last Over The Long Haul

• DONT OVER RACE.
• Dont get up for every race.
• After a stressful race - cut back mileage for 2
  or 3 days.
• Avoid the marathon until age 25 to 28.
• Encourage patience.
• Stretch before and after every run.
• Encourage the athletes to keep their own running
  log.
• Emphasize well balanced diets high in
  carbohydrates to replenish glycogen stores.
• Be cautious with mileage.