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comments
I would like to address some of the comments of this reply to make
some things clear because I am enjoying this as well.
Addressing my training.In my colliegiate training systems, most
schools lift after there track sessions.Even on the pro level from
100m to 1500 meters. We did the hill sessions the first 3 months of
the season on mondays and fridays when we were establishing base
work. Our track work consist of intervals and short speed days,yet
less short speed for me since I am running the 800m this indoor. I am
always fatigued after practice.Very fatigued. But after years of
running and then lifting, my body has adapted so I'm used to
it.Recovery days are just that. Recovery. I do a light jog,and some
flexibility work over hurdles.Even on scholarship we have a lot more
to worry about than recovery. We also do not have the access to
supplementation and the facilities as we want because of football
basketball and other sports that are looked on as more "important".
It is a lot hard to for us than most people think.
There is also the fact of that at certain programs, you don't have
control of how fast you are able to run. For instance, it most
colliegiate systems, both conferences meets are the only thing that
matters so these are the meets we need to peak for. So in essence we
are training through the season eexcept for confernece time. This is
a lot of how our training system everything is based of progress. So
in essence, the preseason and racing seasons are quite similiar.
Our first meet is January 25th, with our conference meet being the
end of february. And then out door season follows the same pattern.
I agree my lifting strength does need to be turned into running
strength and that is what I am ultimately seeking. Especially at 5'11
158 pounds, it helps me a lot to be that strong. I am trying to
develop a program that will allow me to maintain my strength and
maybe even increase it a little while, not effecting my workouts.
Now that my competition season is upon me,my hard running days will
be monday and tuesday, with recovery day on wednesday,pre race day on
thursday and race days friday and saturday. I want to maximize what I
have built up. It is in essence two seasons. My lifting days in
season will Monday and wednesday,and they're will be fridays meet in
which we will lift immediately after the meet sometimes. My goal is
to stay fresh. Keep the comments coming.I am truly learning a lot!
Brian Archield
Tampa,Florida USA
============
--- In Supertraining@
wrote:
>
> --- Nick Tatalias <nick.tatalias@
>
> > Ralph
> >
> > I'm not sure that I made myself clear in the posts,
> > no-one is asking Brian
> > not to do time on the track and I'm certain that his
> > coach would be doing
> > intervals, however I'm fairly certain that since
> > Brian has worked hard
> > developing strength in the off season that has
> > contributed well to improved
> > running, and that he should maintain that strength
> > in manner that best
> > relates to the use of type II muscle fibre.
>
> I did understand that you were advocating that Brian
> supplement his track work with weight lifting.
>
> The point I was trying to make was that instead of
> spending time in the gym lifting weights 1 or 2
> sessions a week, that time should be spent on the
> track or running hills. The energy used for weight
> lifting should be used to run the hills, as Paul
> suggested, or running up stadium stairs as I have seen
> other athletes doing. In this way any strength gained
> through running hills or stairs will be more sports
> specific.
>
> If Brian has enough energy to lift weights after a
> track training session or on his recovery day then, in
> my opinion, he is not training hard enough when he is
> on the track or running the hills.
>
> Many years ago (mid 1980s) there was an excellent
> article in Bicycling magazine which stated that "Too
> many athletes do not train hard enough on their hard
> days and train too hard on their easy days".
>
> I guess it comes down to a matter of coaching
> philosophy as much as anything else.
>
> In my opinion, the most important aspect of training
> is adequate recovery between training sessions. This
> point has also been emphasized in other
> posts,recently, concerning training load and how much
> is too much. Anything that interferes with recovery
> detracts from the benefit of the previous training
> session and diminishes the training intensity for the
> next training session.
>
> Professional athletes and elite amateurs (with the
> luxury of sponsorship and therefore no need to do
> anything other than train), have plenty of time to
> rest, recover etc.
>
> Most amateur athletes, such as Brian, have other
> responsibilities, such as class, work, etc which adds
> to the stress of their lives and compromises full
> recovery. These other activities also limit the time
> to train as well using precious energy resources. The
> stress of these activities has to be added to the
> overall stress of training and need to be taken into
> account when designing a training program.
>
> In the off season resistance training is a good
> alternative and a good change of pace. During the
> pre-season training period the intensity of training
> at an individuals chosen specialty has to be
> significantly higher than it will be during the
> competitive season.
>
> If your goal is to be the fastest man or woman on the
> track then every effort, in my opinion, should be
> spent on the track developing speed by running short
> high intensity intervals or building running strength
> by running hills or stairs.
>
>
> > My in season programme last somewhere between 20 and
> > 45 minutes. Twice or
> > three times per week depending on how close to the
> > race day.
>
> I, believe that Brian stated that his first race is
> March 25 if I am not mistaken. So we are still
> discussing the pre-season training sessions.
>
> Once the training season is over and the competitive
> season starts it is even more important that all
> energy should be geared towards the race and non
> running days should be dedicated to recovery.
> Resistance training on these days would, in my
> opinion, hinder full recovery.
>
> > With regards to anaerobic vrs aerobic usage, these
> > are interesting, however
> > I often wonder how many of the aerobic markers
> > relate to the body trying to
> > catch up the anaerobic expenditure of energy. In
> > the 100m sprint for
> > instance in a 10 second burst, who would imagine
> > that aerobic systems are
> > challenged at all, but 20 odd percent of bio markers
> > indicate aerobic work -
> > perhaps due to the body catching up with the
> > anaerobic muscle performance, I
> > would have thought the same for the 400, except that
> > because the race goes
> > on longer there is longer for the aerobic systems to
> > get involved in
> > processing the anaerobic work of the muscles. The
> > reason I believe this is
> > that in order to move the body body powerfully and
> > fast the work must
> > involve significant contributions from type II a & b
> > muscles. Type IIb have
> > very little aerobic contribution, but would load the
> > systems with products
> > from anaerobic energy systems. Type IIa muscle are
> > much more capable of
> > converting anaerobic products and using glycogen for
> > restoring the ATP
> > resulting in markers of apparent aerobic
> > respiration. Any comments?
>
> I think that their is a major flaw in the above
> statements.
>
> I think it is important here to review some points
> about energy production in muscle fibers, as I
> understand it. And please excuse me if I am being
> redundant but I think that it is important that I do
> this to make my point.
>
> All muscle fibers, (I,IIA,IIB,) produce some energy
> anaerobically.
>
> - The first step in energy production is called
> alactic anaerobic energy production.
>
> This involves PCR and ATP which are present at the
> initiation of an activity. There is ATP in small
> amounts available in the muscle fiber and this allows
> the initiation of muscle contraction. As this is
> depleted the PCR regenerates the ATP. This occurs in
> all muscle fibers (I,IIA,IIB,) . There is no Pyruvic
> acid produced nor is there lactate production.
>
> There is generally enough to PCR to last about 5-7
> seconds.
> All muscle fibers (I,IIA,IIB) go through this step.
>
> - The next step in energy production is the use of
> glucose to maintain the supply of ATP. This is, as
> you know, the glycolytic pathway.
>
> This also begins at the initiation of activity but it
> takes a little longer than the alactic energy
> production. (one reason for warming up before an
> activity).
>
> During this phase, as was discussed in an earlier
> post, the end result is ATP plus either pyruvic acid
> or lactate.
>
> All muscle fibers (I,IIA,IIB) also go through this
> step.
>
> -The next step is where we apparently we differ in our
> understanding of the energy producing process.
>
> This is known as the fork in the road. In the presence
> of adequate O2 pyruvate is produced and this enters
> the Krebs cycle located in the mitochondria.
> In the absence of adequate O2 lactate is produced.
>
> Lactate cannot be utilized in any muscle cell unless
> it is re-converted to Pyruvate and becomes part of the
> Krebs cycle.
>
> In order to further metabolize Lactate it must either
> be re formulated into glucose via the Cori cycle or it
> must be re-formulated into Pyruvate and enter the
> Krebs cycle.
>
> Muscle cells do not have the necessary mechanism to
> run the Cori cycle. There are other tissues that can
> do this and the primary organ is the liver.
>
> It is important to note at this point that even in
> "anaerobic conditions" the muscle cells do have a
> small amount of stored Oxygen attached to myoglobin.
> This allows for some aerobic chemical reactions even
> in the face of relative "anaerobic conditions".
>
> As stated previously IIB fibers only have enough
> mitochondria to maintain the fiber at rest. For this
> reason IIB fibers are for practical reason incapable
> of utilizing lactate for energy. The lactate in these
> fibers must exit the fiber and enter the blood steam
> (how else would you account or the rising blood
> lactate levels during high intensity work?).
>
> With appropriate training stimulus IIB fibers become
> IIA fibers. What distinguishes the two fiber types is
> mitochondrial density. IIA fibers have many
> mitochondria and IIB have minimal mitochondria.
>
> IIA fibers are in fact aerobic fibers. They have the
> same ability to produce energy aerobically as do Type
> I fibers.
>
> What then distinguishes Type I fiber from IIA is their
> innervation (slow twitch vs fast twitch) and
> mitochondrial density. Type I have considerably more
> mitochondria than do IIA.
>
> So both I and IIA fibers can utilize lactate in the
> mitochondria for energy production.
>
> The best way, in my opinion, to increase the IIA
> fiber's mitochondrial density is through high
> intensity interval training on the track.
>
> As pointed out by Jamie's post in OL and Power lifters
> have a preponderance of type II fibers are IIA with very
> few IIB. I suspect this occurs with many years of
> long intense workouts. (see Seiler's Time Course of
> Training adaptations
> http://home.
>
> However I believe that specificity of training is
> extremely important. That was why I stated that Brian
> needs to turn his lifting strength into running
> strength.
>
> > I agree that intervals are good, some good studies
> > on that
> > topic were just recently posted. I'm still convinced
> > that appropriate time in the gym is
> > important. If Brian is going to run the 400m hurdle
> > later this year, I'm
> > not sure that he should drop to much explosion from
> > his work out and
> > continue with speed work. If the 800m indoor season
> > is part of development
> > for that race, then the whole season needs to be
> > kept in balance.
>
> In my opinion the best way for Brian to maintain his
> explosiveness would be to do a lot of 30 meter
> starting intervals from the blocks. Specificity in
> training is extremely important.
>
> I would also imagine that if Brian's main goal is to
> win the 400 m events he would also include training
> for the 400 m event while running the indoor season.
>
> If I understood Brian's reason for running the 800 m
> was to increase his endurance (more mitochondria) so
> that he would have a better kick at the end of his 400
> m event. If I am correct, then Brian needs to improve
> his lactate training and not necessarily his strength.
>
> > Best Regards
> > Nick Tatalias
> > Johannesburg
>
> Nick I enjoy this dialogue and am looking forward to
> your comments.
>
> Ralph Giarnella MD
> Southington Ct USA
>
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