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--- John Stevens <pushprogress@
> This is interesting:
>
> > ============
> > Similar metabolic adaptations during exercise
> after low volume sprint
> > interval and traditional endurance training in
> humans
> > Kirsten A. Burgomaster, Krista R. Howarth, Stuart
> M. Phillips, Mark
> > Rakobowchuk, Maureen J. MacDonald, Sean L. McGee,
> Martin J. Gibala
> > (2008)
> > The Journal of Physiology 586 (1), 151–160.
> [snip]
> > ET consisted
> > of 40–60 min of continuous cycling at a workload
> that elicited 65%
> > [peak oxygen uptake] (mean power output 150 W) per
> day, 5 days per week.
> [snip]
> > Given the markedly lower training volume in the
> SIT group, these data
> > suggest that high-intensity interval training is a
> time-efficient
> > strategy to increase skeletal muscle oxidative
> capacity and induce
> > specific metabolic adaptations during exercise
> that are comparable to
> > traditional ET.
>
> Here's a question for any ST members who have
> experience coaching or training in
> "endurance" sports: are workouts at 65% VO2max to
> be "traditional endurance training"?
> Or is that considered to be "active recovery," or an
> "easy day"?
>
> I'm not in favor of what Brent Rushall has described
> as "institutionalized overtraining,
> if we're going to look for ways to improve on
> "traditional endurance training," it would
> make sense to start with an accurate description of
> traditional endurance training.
>
> Regards,
>
> John Stevens
> Ardmore, PA
>
John, first of all I agree with Bill's assessment that
what is described above more closely resembles a
recovery day rather than an endurance training
session.
If the exercise was done at 65% of VO2 max, assuming a
VO2 max at HR of 200 and assuming a fairly fit athlete
with resting HR of 50 that would put the training at a
leisurely 147 HR.
As for the figure of 150W power production, that
number is meaningless without knowing the individual
athlete's Critical Power (Functional Threshold Power).
For a young well trained athlete 150 w would be
hardly enough to break a sweat on a hot summer day.
For an old has been like me 150 w causes me to
breathe hard
What does the author mean by sprint intervals and what
does he mean that there are 'Similar metabolic
adaptations" between the two types of exercise?
Sprint intervals stress totally different metabolic
pathways than does endurance riding.
Stephen Seiler has an excellent chapter on Interval
Training (Understanding Intervals -Matching training
characteristics to physiological changes)
http://home.
Any one interested in the physiology of interval
training should read his material.
Intervals can vary from 10-20 sec to as long as 20
minutes. The metabolic changes as well as the
training effects of interval training change with the
degree of intensity, length of the interval as well as
the recovery time between intervals.
The type of low level training described above will
most likely stress only the Type I fibers and the
primary fuel at that level of intensity will be
predominately fat.
Sprint intervals, if we describe them as very short
intervals of less than 1 minute at greater than 100%
VO2 max with stress primarily the IIA fibers and the
prime energy source would be ATP-PCR and glucose.
You are correct in stating that it is important in any
discussion that we clearly define what the levels of
intensity we are describing.
In resistance training most will describe intensity as
a % of 1RM.
In cycling, since the advent of the power meter,
training intensity have been described in relation to
Critical power or Functional Threshold Power.
The author states :
> Given the markedly lower training volume in the
> SIT group, these data
> > suggest that high-intensity interval training is a
> time-efficient
> > strategy to increase skeletal muscle oxidative
> capacity and induce
> > specific metabolic adaptations during exercise
> that are comparable to
> > traditional ET.
My question is to do what? Does that mean that all
one has to do to win a marathon is perform a high
intensity intervals? How about running the mile?
Will high intensity intervals suffice for training for
the mile? How about training for the Tour De France?
Training has to be specific to the type of
competition.
Ralph Giarnella MD
Southington Ct USA
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