Health And General Life Care: [Supertraining] Re: Specificity of training adaptation

[Supertraining] Re: Specificity of training adaptation

Monday, 21 January 2008

0 comments

****Carruthers wrote:

>Similar metabolic adaptations during exercise after low volume
sprint interval and traditional endurance training in humans
> > Kirsten A. Burgomaster, Krista R. et al.(2008) The Journal of
Physiology 586 (1), 151–160.
> [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.****

John Stevens wrote:

****> 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," but 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.****

John, my experience is mainly with endurance running and a couple of
years of triathlon.

I'm not sure there is any standardised terminology but as you may
know, 65% VO2m is about 75%+ max heart rate so this is probably a
reasonable estimate of an intensity for the 'long' training run, ie,
the 20 miler. This is chat pace.

If you ran this pace for only an hour as in the Burgomaster study,
then yes, I would call that active recovery or easy day -- in my
experience at least.

The Burgomaster study doesn't tell us much because most endurance
training for anyone who is halfway serious is done regularly at
higher intensity than that.

Here are some observations about intensity versus volume for middle
to medium distance runners, ie, 800 to 10k.

When a coach starts to consistently get world class results at
anything less than 60-80 miles/week training, replacing volume with
speed and intensity, then the training community will take note,
especially at the 5-10k end of this spectrum.

Certainly high school and college athletes can run good races at less
volume than this, but the proof of this concept at elite levels is
just speculation until we see some results.

It's pretty much a myth that athletes that do high volume don't do a
considerable amount of intensity or sprint training in this training
age.

Perhaps it's starting to happen. Can anyone post a training program
for a world class endurance athlete doing less than 60 miles/week?

Paul Rogers
Gympie, Australia

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