Table of Contents:

1. Olbrecht Model
2. Physiology of Training/Workouts
3. Adaptation to Training
4. Physiology and Biochemistry
5. Fatigue
6. MuscleContraction
7. Nutrition
8. Renato Canova
9. Pacing
10. Sprint Training
11. Strength Training
12. GeneralAdvice

Olbrecht Model
Capacity- build up conditioning
o Aerobic Cap- build up VO2max
! Low to moderate intensities with faster spices
o Anaerobic Capacity- build max pyruvate (lactate ) production
! Short, fast (near max) intervals, full rest
! High mileage/low intensity temporarily reduces Anaerobic Cap but
returns within 3-5wks
! Too low AnCap- come closer to max capacities at subjectively easy
pace. See no warning signs of fatigue and therefore swim to fast,
further decreasing Anaer Cap, and overtraining
! As Anaerobic Capacity increases, it will be increasingly difficult to
build up Aerobic Power
! Higher the Anaerobic Cap, the more Aerobic Power workouts needed
to peak
! Anaerobicly strong athletes have to swim at a lower % of best time to
reach a particular lactate value. While Anaerobicly weak athletes
have to swim at a higher % of best time to reach a particular lactate
value
Power- fine tuning, maximize utilization of conditioning
o Aerobic power- maximize use of the VO2max (%VO2max) at a speed,
increase % of VO2max that can be maintained during distance exercise
! 1-2x per week max during pre comp.
! results can be seen after only 3 weeks
! 4-6 weeks needed to maximize for distance swimmers

o Anaerobic power- %VLamax- maximize use of the maximal lactate

production capacity
! Used to toughen runner against acidosis
! Adaptation comes quickly (2 weeks). Sprinters need only 3-5 weeks
to maximize
! Effects noticed after 10-17 days
! Done as fast as possible with little rest or longer runs at max speeds
w/ full rest
! Drives down both Anaerobic Cap and Aerobic cap
! Total distance for 1 set (600-800m) with total max of 2000m
Aerobic Power= the Higher Aer Cap, the higher Aer Power is
the higher Anaer Cap, the lower Aer power
Rest during workout:
o passive= Increased buffering
o Active= Increased clearance
To inhibit Anaerobic development, follow Anaerobic work with long extensive run
Stronger Aerobic system means more Lactate removed during exercise, thus longer
it takes for pH to drop to low level. So stronger Aerobic system allows Anaer
system to operate at high level for a longer time.
Anaerobic Power= Increased if run fast repeat w/ high lactate exhaustive interval set
Improve Lactate Threshold by:
o Lactate utilization increase(better Oxygen delivery or increase mitochondria)
o Decrease Pyruvate production (lower Anaer cap or more reliance on fat)
o Increase Lactate Clearance (Oxygen delivery, uptake)
Super compensation
o Inflammation, overtraining, and mental stress reduce super compensation
o Time needed for Super compensation depends on how well rested and
conditioning (both decrease time needed) and due to duration of biological
processes (protein and enzyme reconstruction and glycogen replacement)
o Fast adaptation (2 weeks) and stabilization phase (3-4wks) of adaptation
o More morphological (structural) adaptations required, the more time it takes
to improve the capacity
Aerobic Power spice during base= max of 2,000m of running (ex: 6x400 at 2mi to
5k pace)
Anaerobic Power- Total Running Volume 500m-1000m w/ 1.5km max
o Ex: 2x (4x200 w/ 30sec and 10-20min rest)
o It decreases Aerobic and Anaerobic Capacity
o Overdose breaks down Anaerobic Power
o Number of training units per week, not weekly volume of Anaerobic
workouts determines increase in Anaerobic condition
Accumulation of pyruvate indirectly slows activity of glycolysis. To prevent this
inhibition, its converted to lactate

Acidosis depends greatly on rate of pyruvate conversion to lactate because at high

rate, buffer capacity is overwhelmed
Possible reason for an excess of pyruvate that causes a high conversion to lactate
o Pyruvate is not sufficiently eliminated by oxidation
o The production of pyruvate is very high
Thus a high capacity to produce pyruvate is of no benefit if capacity of aerobic
system to use it is too low
Top distance swimmers need 4-6 weeks of specific work to reach aerobic power
Top sprinters take 3-5 weeks of specific Anaerobic power workouts to reach optimal
Anaerobic power
o However if 3 weeks of straight Anaerobic Power is done, basic endurance
decreases.
o Prevent by either 2 weeks Anaerobic, 1-2 days regeneration, 3-5 days
Aerobic Capacity, 1-2 day regeneration, 2 weeks Anaerobic power
o OR 2 weeks Anaerobic Power, 10 days max of Aerobic Refresh, 10-14 day
Anaerobic Power
With time off lose first Aerobic power then Aerobic Cap, strength, speed
HR useful to see whether organism can globally deal with stress load
Change in Anaerobic Cap has bigger effect on lactate curve than Aerobic Cap
Sprints during warm up increase sensitivity (responds quicker) Anaerobic Capacity
When emphasizing a certain type of training, the other conditioning components
need to go through maintenance training

Physiology of Training
pH : 7.1 normal, at 6.9 glycolysis reduced, at 6.4 no glycolysis (H+ interferes w/
Calcium)
Reason why pyruvate production has to be in tune w/ aerobic use of it:
o If you can Increase pyruvate production w/ Increase in aerobic then get more
energy w/ same drop in pH.
Endurance training: decreases glycolytic enzyme Activity, Increases Krebs enzymes
o Enzymes- lower activation energy (amount of energy needed before
chemical reaction can take place.)
Slow in speed at LT when doing strength training means strength work induced
myofibrillar hypertrophy
To maintain work, we rotate the effort among groups of motor units so that some
contract while others rest.
Lactate removed at slower rate below pH of 7.0 (decrease ATPase, PFK activity)
High Acidosis training
o Gullstrand (1985)-daily high acidosis training caused mitochondria to lose
function and structure

o Lactate Values over 8mmol hinder oxidative processes in mitochondria and

reduce effectiveness of aerobic training
o Max or near max intensity: Increase glycolytic enzymes (particularly
phosphorylase, pyruvate phosphokinase, hexokinase) and Increase Creatine
Phosphate level and activity of creatinkinase and myokinase
o Too much acidosis training causes reduction in Adrenal hormones
o Same tissues exposed to acidosis repeatedly, extent of muscle damage may
increase until muscular tissue is lost
! Acidosis disrupts muscle membranes and allow protein substances to
leak into intracellular spaces
o Using High intensity reps for more than 3 weeks and LT decreases
o With Increasing acidosis, PFK increasingly blocks the anaerobic lactic
energy supply to stop further lactate production, preventing even lower pH
Too much cortisol causes enzyme reduction
Taking long rests (~5min) during interval training allows for ATP resynthesis thus
Glycolysis will contribute more and mitochondria will be less active at the
beginning.
The power of an energy system is dependent on the concentration of the enzyme and
the substrate.
When ventilation is high, around 200 l/min, the respiratory muscles (notably the
diaphragm) can experience fatigue.
Limiting factors lie not in the area of energy supply (VO2max) but rather at muscle
level.(bosch)
o Training goal: how to increase the power that the muscles are able to
generate.
Purpose of training: Increase rate of energy release and delay fatigue
Delay Acidosis by:
1. Reducing rate of Lactate Production
2. Removing Lactate from working muscle fiber
3. Buffering Lactate
4. Increase pain tolerance to lactate
Increase Oxygen Delivery by:
1. Increase in pulmonary diffusion rate of Oxygen into bloodstream
2. Increase Red Blood Cell mass
3. Increase Blood Volume (decrease viscosity)
4. Increase Cardiac Output
5. Increase Muscle Capillaries
6. Improve Blood Shunting
Increase Oxygen Utilization by:
1. Increase Mitochondria
2. Increase Aerobic Enzymes (low muscle pH reduces activity of aerobic
enzymes)

3. Increase Myoglobin
4. Improve Glucose-Alanine cycle
5. Improve Malate-Aspartate shuttle
Improving Rate of Lactate Removal
o Passive diffusion rate- depends on difference between concentration in
muscle and blood
o Active transport- MCTs
o Max removal rate at speeds 6-14% faster than LT at 8mmol (6-12mmol)
! pH drop makes lactate transporters less effective
Endurance Training:
o Interval Training
! Intervals of 50m or 10sec with 5-15sec pause will use oxygen
reserve present in myoglobin. It recovers quickly, lactate is very
low while the pace can be very quick (mile pace or better).
! During interval training (gerschler style), body tries to maintain
blood pressure. (BP= Vcirc x TPRTPR= total peripheral
resistance)
During interval, vasodilation occurs, lowering TPR. To
maintain BP, Vcirc must rise.
During rest, HR drops; to avoid rapid decline in Vcirc,
Stroke Volume must increase.
o Result is increase in volume and hypertrophy of
left ventricle.
o

Adaptation to training:
Protein synthesis occurs only in presense of anabolic hormones and each muscle
fiber has various types of specific receptors, one for each different protein the
muscle is able to synthesize
o A particular biological signal will modify one of these receptors and
allow it to combine with the anabolic hormone
o The anabolic hormone that enters the nucleus of muscle fiber, where it
finds the required data to synthesize new molecules in the archives of the
DNA
The training stimulus must embarrass the biological system which governs the
targeted feature
Adaptation Stages:
o Adaptation Stage (2 wks)- Changes mainly motor control program
o 2nd-4th weeks- increases energy reserves and functional and structural protein
o 4th-6th weeks- Central Optimization and subsequent reconstruction in
musculature
o 6th+- Coordination of transformation of all specific functional system to
reach the adaptation stage in specific performance

Overload Principle-adaptation will not occur unless demands of training are

greater than usual demands on physiological mechanisms
o If demand is too great, will breakdown
o Increase in intensity! physiological adaptation occur more rapidly than with any
method but plateau quicker because adaptations tend to be better
neuromuscular responses and faster cardiorespiratory and
metabolic responses that adjust faster
o Increase in volume! physiological adaptations tend to continue at steady rate for
longer time before plateau
o Decrease in rest- best for Aerobic and Anaerobic power
o Asynchrony of recovery processes- different stresses require different
periods of time to recover.
Reduction in training intensity results in faster loss of adaptation than decrease in
volume
Training duration and frequency more important than intensity for improving
Aerobic Capacity in ST and FTA as long as minimum intensity is met
With slow endurance work, FTa fibers have to time to replenish glycogen stores
because ST do the work
Running above LT may reduce Aerobic Cap in ST, even while it improves it in FTa
Slope of lactate curve- flatter indicates better Aerobic and Anaerobic muscular
endurance. Assumption that muscle lactate accumulating at slower rate, therefore
pH will not decline as fast
Each person has a stress tolerance
o Stressors=academic, social, emotional demands, illness, injury, training,
anxiety
o Replacing stress stores=rest, sleep, good nutrition
Most athletes respond well to training for 4-8 wks of season, then those who have
been training too hard without recovery will show signs of overtraining
Its easier to maintain an achieved training level than to redevelop
Blood flow determined by:
o Diameter of vessel through which blood moves
o Pressure difference between heart and destination of blood
o Blood shunting
o Blood viscosity
A workout that defeats a runner fails in its purpose
Shortness of breathe attributed to build up of CO2 in blood and respiratory centers
of brain
Decrease in resting HR due to
o enlarged ventricular cavity
o Increase in filling and emptying of chamber

Gains from 15-20mi runs are usually not realize for 3-4 weeks
Hearts initial response to sudden demand for Increase output is to Increase Stroke
Volume, not rate
Limit in trained runners lies Oxygen transport from lungs into muscles
Amount of ATP produced by Aerobic system is directly proportional to activity of
mitochondria enzymes
Aerobic Fat power- lipid consumption rate- essential for marathon (at max 85-90%
of LT)
o Speed of 92-100% marathon speed best for increasing lipid consumption
rate
Slight Increase of body temperature of about 1 degree Celcius tends to improve
performance
Neuromuscular coordination improved by:
o Synaptic modulation- each time a specific type of sensory signal passes
through a sequence in synapse, the synapse becomes more capable of
transmitting signal
o Synaptic Functions- can be modulate to increase or decrease number of
receptor sites for excitation or inhibition
o Lead to development of Motor Engrams= memorized skill in brain
Work that causes a rapid increase of the HR will improve stroke Volume
Seem to need small amount of lactate to increase mitochondrial enzyme
concentration
o Large amount of lactate stimulate lactic enzymes and inhibit aerobic
enzymes
o Is specific to fiber type. For example- below LT-stimulates increase in
ST more, while slightly above LT stimulates increase in the FTa more
Muscle capacity to use lactate dependent on H-LDH enzyme
o Aerobic Threshold speed best for increase
o AT/LT alternating workouts work well too
Athlete has to acquire a particular sensitivity and learn to distinguish race rhythm
Progressive runs increase Oxygen uptake in FT because first part exhausts some ST,
so FT step in as run progresses
Running recovery will induce ST use lactate built up during effort
Using High intensity reps for more than 3 weeks and LT decreases
Overuse injury occurs in the tissue that adapts the slowest
Must believe and adhere to the principle of never-ending progress
There are genetically determined high responders and low responders to different
kinds of training.
o Low responders may get none of the adaptation normally described
As much as 10% of oxygen consumption at VO2max is for ventilation
Elastic recoil by tendons stores energy as it contracts eccentrically, then releases it
during concentric contraction to propel

o Accounts for 30% of energy production

Running= series of bounces in which muscles, tendons, ligaments alternately store
and release energy
Softer surfaces increase muscle recruitment
Muscle elasticity comes from titin with in muscles and the collagen fibers that make
up tendons and ligaments
11% increase in oxygen cost per 100g of footwear
Trained athletes resynthesize muscle glycogen about twice as fast
Overtrained athletes have a reduced capacity to recruit muscle fibers
Prior episodes of hypoglycemia could train body to tolerate lower concentrations

Physiology/ Biochemistry
Things the body tries to keep constant: pH, temperature, osmotic pressure, ion
concentration, water content, and pO2
Increase in ADP and AMP activates PHOS to degrade glycogen and activate PFK
which results in increase ATP production and lactate formation.
Increase in ADP, Phosphate, and AMP work as feedback signals to stimulate
oxidative phosphorylation
o AMP is converted to IMP and ammonia in adenylate kinase reaction.
! When start too quickly in race, IMP is formed immediately. IMP
gives direct negative feedback to muscle contraction.
Malate-Aspartate shuttle system shuttles NADH into mitochondria
When production of pyruvate and thus NADH increase above what can be handled
by PDH and SS, excess pyruvate and NADH are converted to lactate and NAD by
near equilibrium enzyme LDH.
The more PDH, the quicker Aerobic system reacts
Rate of glycogenolysis determined by glycogen phosphorylase
Epinephrine- Increases glycogenolysis, inhbits glucose uptake
Insulin- Increases glucose transport
o Pre exercise carb intake- Increases insulin which has antilipolytic effect
(decrease fat used)
PDH regulates entry of Carbohydrate into Krebs cycle (Increase ratios of ATP and
ADP, acetyl CoA, and NADH and NAD activate PDH).
Lactate
o Liver converts lactate into glycogen to replenish its glycogen supply
! Glucose converted to lactate by muscle, sent to liver.
o Whether or not lactate is formed is related to the relative activity of the
mitochondria, not on presence of oxygen

Depends if mitochondria can utilize the NADH thats being

supplied.
o Lactate is used as fuel by heart and ST fibers.
o Lactate produced in FT fibers diffuse into surrounding ST fibers where it
can be used.
o MCT1=uptake of lactate
o MCT4= lactate transport out of muscle cell, particularly when lactate
levels are high
o Blood lactate inhibits conversion of glycerol into FFA.
During recovery protein synthesis Increases after long aerobic exercise, rate of
noncontractile protein Breakdown Increases, myofibrillar breakdown unchanged
Resistance exercise Increases protein synthesis and breakdown
Glutamate combines with pyruvate to form alanine and z-oxoglutarate through
alanine aminotransverse reaction
Krebs Cycle
o Concentration of Krebs intermediates regulate Krebs cycle
! This may be crucial to attain higher rates of mitochondrial
respiration
! TCAI increase occurs when pyruvate formation by glycolysis
exceeds its rate of oxidation by pyruvate dehydrogenase
! Speed of Krebs cycle depends on the concentration of
oxaloacetate.
Power output during 1st seconds of exercise is limited by ability to utilize ATP
rather than by rate of ATP regeneration
Main control of glycolysis= Glyc. Phosphorylase and PFK=max activity max
glycolytic power
Degree of activity by mitochondria depends on the ATP/ADP ratio
o Taking long rests (~5min) during interval training allows for ATP
resynthesis thus Glycolysis will contribute more and mitochondria will
be less active at the beginning.
GP and PFK are reduced by acidosis thus enhanced product removal (increase
intracellular H+ buffering and export of lactic acid) will augment glyc. Power and
capacity
Large FT motor neurons have a higher threshold for activation and therefore require
a high neural drive.
H-LDH enzymes react with lactate molecules to form pyruvate
LDH and PDH concentration help determine if Pyruvate goes to Lactate or AcetylCoA
o 2 kinds of LDH- one converts pyruvate to lactate and one converts
lactate to pyruvate
As H+ increase, PFK decreases (inhibiting glycolysis)
o Presence of hydrogen ions alter spatial structure of enzymes.

At Aerobic Threshold start using FTa, at Lactate Threshold start using FTc; near
VO2max start using FTb fibers.
Muscle Damage causes
o Mechanical
! Acute inflammatory response- when muscle fibers microtear,
cells migrate to fiber and remove tissue debris, which causes
swelling, which can damage muscle cell membrane
! Peaks around 24 hrs
o Hormonal
! Cortisol levels increase (can be caused by mental stress in
addition to common causes)
o Oxidative
! Free radicals damage muscle protein, cell membranes, and
enzymes
If you do endurance training, of type 1 will increase. Mitochondria will also shift
to outside of muscle cell as opposed to being in middle of muscle cell.
Muscle Contraction occurs via:
o a nerve signal reaches the muscle and stimulates the release of calcium
(Ca2+).
o The sarcoplasmic reticulum, releases calcium, flooding the muscle cells
with it.
o The calcium causes muscle contraction to happen, and when we want to
relax the muscle the calcium is then pumped back into the SR, thus
causing relaxation of the muscle.

It is possible to increase the oxygen content of the blood by:

o (i) raising the Hb concentration, or modifying the capacity of the Hb to deliver
oxygen using allosteric effectors of Hb;
o (ii) using oxygen carriers to fill the role of Hb
Natural stimulation of the proliferation and differentiation of erythroid progenitor cells in bone
marrow is caused by EPO, whose production is in turn regulated by oxygenation. Therefore,
tissue hypoxia is a stimulus for endogenous EPO synthesis (New studies in athletics)
o Thus increasing Hb mass and red cell volume while tending to decrease plasma
volume.

ATP

o Catabolism- breakdown of energy rich bonds, which leads to lower

energy products and a release of energy
o Anabolic- higher energy products are formed, and thus a sipply of energy
is required.
Oxygen Transport system
o The extent to which oxygen will bind to hemoglobin depends on the
partial pressure of Oxygen in the blood and the affinity between
hemoglobin and oxygen
! Factors influencing the affinity of Hemoglobin for Oxygen:

Increase in blood temperature and decrease in pH lower

affinity.
o Capillary exchange of gases:
! Exchange of oxygen between capillary blood and active tissue
depends on the partial pressure of the Oxygen in blood, pH,
temperature of blood, and supply of blood to muscle tissue.
! A-vVO2 difference- difference between arterial and venous
oxygen content.
A measure of the extraction of oxygen from bloodstream.

FATIGUE
Have both Central and Peripheral fatigue components
Central1
o Motor Cortex level:
! Impaired Central drive due to: pain, discomfort, reduced
motivation
Involved metabolic factors: Hypoglycemia, BCAA
decrease, NH3, Increase in H+
Elevated core temperature2 (?)
o Spinal Cord level
! Impaired recruitment of motor units, reduced firing frequency
Peripheral
o Neuromuscular junction
! Impaired neuromuscular transmission
o Muscle Sarcolemma and t-tubular system
! Action potential over sarcolemma or in t- tubular system
Failure of Excitation-Contraction Coupling
o Ca2+
! Impaired excitation/relaxation:
! Reduced Ca release from SR
Metabolic factors: Pi increase, ADP increase, H+ increase
! Decrease Ca Sensitivity
Metabolic Factors: Muscle glycogen decrease
! Reduced rate of Ca Uptake by SR
! Leaking of calcium
o Actin-Myson interaction
! Impaired cross-bridge cycling
Metabolic factors: Increase Pi, increase ADP
1
2

Hargreavesm Spriet,Exercise Metabolism

Hargreavesm Spriet,Exercise Metabolism

o Force/power output
Dyspnea contributes to central fatigue, so reduced respiratory exertion can improve
performance with out increased Oxygen delivery
Hypoglycemia, Ammonia increase, BCAA may cause central fatigue and impair
CNS function
E-C coupling failure- Na-K+ pump, Ca++ release decreases, Increase Mg++ (occurs
during acidosis)= all contribute
o Free radicals reduce myofibrillar Ca++ sensitivity
H+ Increase= reduced shortening speed of fiber
Acidosis reduces relaxation rate and Ca++ reuptake in SR
At intensities 60-90%, glyc. Depletion impairs rate of ATP regeneration and results
in increase ADP and P, which interfere with contraction process
Inside muscle
o Leaking of calcium, weakening contraction. The leaked calcium
stimulates an enzyme that eats into muscle fibers, contributing to the
muscle exhaustion.3

Physiology- Muscular level:

Force generated depends on fiber length and speed of shortening(Bosch)
o Each sarcomere has a max speed of contraction, determined by the specific
activity of myosin-ATPase.
Recruitment
o Selective recruitment of motor units is determined by the force of
contraction demanded, not by the speed of movement. (Bosch)
Violation of Size principle
o Preferential recruitment of FT fibers during high force/velocity/power
movements
o Also differs in Eccentric contractionsr
Fiber types
o Evidence suggests continuum of fiber types, not just 3 or 4 types.(Bosch)
Muscle Structures
o Parallel Fibered muscles
o Pennate muscles

Muscle Contraction:
1. Neuromuscular Control
o The axons of the nerve cells of the spinal cord branch and attach to each
muscle fiber forming a neuromuscular junction.
3

Bellinger, et al. Remodeling of ryanodine receptor complex causes "leaky" channels: A molecular
mechanism for decreased exercise capacity PNAS 2008 105: 2198-2202.
http://www.pnas.org/cgi/content/abstract/105/6/2198

2.
3.

4.

5.
o
o

6.
7.

o i). An action potential passes down the nerve.

o ii). The nerve releases Ca++ that results in the release of Acetylcholine
(ACh)
ACh binds with the sarcolemma.
Muscle Fiber Action Potential
o i). ACh binds with receptors and opens Na+ channels
! Na+ Channels open and Na+ in
! There is a decrease in the resting potential
o ii). Na + rushes in and the sarcolemma depolarizes.
o iii). The regional depolarization spreads rapidly.
! The positive patch in the membrane changes the adjacent patch of
the membrane.
! Thus depolarization spreads.
o iv). The K+ channels open and the region repolarizes
! Immediately after the action potential passes the membrane
permeability changes again.
! Na+ channels close and K+ channels open.
! K+ rushes out of the cell.
! Cell reploraizes
Step 4). Ca++ is released from the sarcoplasmic reticulum.
o i). Ca++ is stored in thesarcoplasmic reticulum.
o ii). Depolarization releases the Ca++.
o iii). The Ca++ clears the actin binding sites.
Sliding Filament Theory of Contraction
During muscle contraction the thin actin filaments slide over the thick myosin
filament.
When Calcium is present the blocked active site of the actin clears.
1. Step A: Myosin head attaches to actin. (High energy ADP + P configuration)
2. Step B: Power stroke: myosin head pivots pulling the actin filament toward
the center.
3. Step C: The cross bridge detaches when a new ATP binds with the myosin.
4. Step D: Cocking of the myosin head occurs when ATP ADP + P. Another
cross bridge can form.
o The end result is a shortening of the sarcomere.
! The distance between the Z discs shortens
! The H zone disappears
! The dark A band increases because the actin & the myosin
overlap more
! The light I band shortens.
Ca++ is removed from the cytoplasm
Tropomysin blocks the actin site

Nutrition

Pre race meal should contain few fats and protein because they digest slowly (meat
in stomach for 10-12 hrs)
1st traces of any sugar solution dont appear in blood for 5-7min after consumption
High dose/long term ingestion of substance can reduce/terminate bodies natural
production (ex: creatine supplementation terminating production of creatine)
Protein and carbs help return cortisol levels to normal
o Cortisol levels rise when blood glucose levels drop and during high
intensity work
Insufficient sleep reduces bodys ability to process glucose, increases cotrisol levels,
and HGH requires sleep to be fully activated (Cutting Edge Runner)
Catabolic Hormones
o Epinephrine and Norepinephrine- stimulate break down of fat and glyc.
In liver and muscle
o Cortisol- stimulates breakdown of fat and muscle protein, suppresses
immune function
Anabolic Hormone
o Insulin- increases muscle glucose and Amino Acid transport and
synthesis of muscle glycogen
! Increases muscle blood flow
! Increases transport of AA into muscle, stimulates enzyme used in
protein synthesis and reduces muscle protein degredation
Insulin sensitivity peaks 15min after exercise. After 30-45min decreases rapidly and
after 2 hours muscle becomes insulin resistant
Max rate of fluid digestion per hour is 34-40 ounces
Max rate of carbohydrate absorption per hour is 50-70g
Carb % greater than 10% slows movement of fluid into circulatory system and
compromises body temp. regulation
High glycemic carbs provide rapid insulin response and absorb faster
Fat hampers ability of muscle to initiate repair process and replenish glycogen
Goal of Recovery nutrition:
o Shift metabolic machinery from a catabolic to an anabolic state
o Replenish muscle glycogen
o Initiate tissue repair and set stage for muscle growth
o Reduce muscle damage and support immune system
o Start the replenishment of fluid and electrolytes
Protein helps maintain glutamine levels that dropped during exercise

Renato Canova

Basic Philosophy
o Extend ability to last at a specific speed
o Power= 1st of distance at a speed
o Endurance=training to maintain, at the same speed, the full distance
o Strength= provide a better biomechanical support
o Endurance connected to enzymatic development
o During specific period develop strength endurance
o Must always adjust training so that a stimulus for overcompensation
occurs
o Add something that you didnt do previously, not replace a type of
training
5k training
Increasing LT via:
o Short continuous distance at 95-98% Race pace- 4 to 6km! Once every 2 wks, creates maxlass at pace
o Long intervals at 97-98% RP- 8-10km total- ex: 4x2km w/ 3min rest
o Medium intervals at 103-105% of RP (ex: 6x500 w/ 45sec rest, 4-5min
b/t sets)
o 2 months before main event start medium interval progression
specific training-combine speed endurance and exercises requiring high levels of
strength
3 months develop LT, develop strength endurance
Strength enduranceo Hills- hill sprints and 300-500 or 600-1000m at 95 % intensity w/ 4-6min
rest
o Long run day after some specific work
o Circuits with exercises at max intensity then both running and exercises
at max (ex: 60m sprint + 40m bounding + 60m sprint + 40m skipping +
100m sprint, At the end, 10 x squat jumps on the same place. Repeat 57 times, using long recovery (5/6 min))
o During season- 4-5x500 with 200 in 26, 100m bounding, 200m all out
with 6-8min recovery
MaxLASS of 6-8min at a level of 11-13mmol and the AnT we need is about 68mmol for 5k
o Long tests on track w/ variations of speed
Specific endurance development- reduce recovery at race speed
Aerobic power
o Combine long intervals at 92-95% and specific speed with short rest (ex:
5x5x400 w/ 20sec rest
100% 5k- Increase removal of lactate from fibers
105% 5k- specific speed endurance- Increase ability in accumulating lactate
o 500-1k reps w/ 5k of volume
110% 5k- high speed endurance- Increase ability in producing lactate

>110% 5k pace- mechanical goal and lactic power

93% 5k- Aerobic Power
90% 5k- Support Aerobic power
85% 5k- Aerobic Endurance

General Training
To improve Aerobic characteristics of FT-a work slightly above LT
Specific endurance- not only increase speed but reduce recovery to increase lactate
elimination
Workout classifications
o General resistance- Aerobic Runs
o Aerobic resistance- Aerobic threshold (General for anything except
marathon)
o Aerobic power 1st level-40min-1:10- LT- special for 10k, aerobic support
for 5k, general for 15
o Aerobic Power 2nd level- 1k-3k reps- CV work- 105-110% of LTspecific for 10k, special for 5k, aerobic support for 5k
o Lactic Endurance- ex: 10-15x600 reps w/ short recovery- VO2 work
o Lactic speed endurance- 5-8x600 with medium recovery- Anaerobic
speed endurance
o Lactic Capacity- 3-4x600 with 6-8min recovery
o Lactic Power- 600m max
You can find direct support only from speed immediately slower (for endurance)
and immediately faster (for speed)
Prepare for speed with circuits
Develop strength of thighs- lots of sagittal splits and/or flexions or bounding
Improve kick-10x400m w/ 2 recovery with 3 of 100s at 15, one at 13, switching
where 13 is

800m training
Increasing LT-short tests (300-600m) for 3-4km at 90-95% race pace, increasing #
of reps or cutting recovery
o Ex: 3x300 in 42/40/38- 4 sets w/ 2min recovery and 5min between sets
During 6wks- 3 sessions of variations-ex 5x500 (200-at pace,100-mi pace,50
pace,50m at mi pace) w/ 7-8min recovery
May need 2-3 weeks of aerobic refresh
4x(10x150m @92-93% RP w/ 30sec recovery, 5/6min b/t sets- lactate will be 79mmol
10x100m at RP w/ 20-30sec R for 4 sets (5min rec)- lactate is 6-10mmol and
cortisol is low

Circuits
Extensive Strength Resistance- during Fundamental period
o Medium intensity exercises with Aerobic Threshold running pace
High Intensity Strength Endurance- Special Period
o Exercises at max, speed is slow
Specific Strength Endurance- Specific/Comp. period
o Both at high intensity
1500m training
o Aerobic Power-15x500m @ 88-89% RP
o Lactic Endurance- 10x500m @96%
o Lactic Capacity- 4x500m @ 103%
o Lactic Power- 2x500m @ 110%
Once every 10-14 days for specific work
o For metabolic system- 2x3x300 (500 RP, 500 at AerT, 400 RP,
400AerT)
o For Lactic Tolerance- 3-4x1000m with total 1k at RP, alternating 100
fast/slow for example
o For recruiting fibers full of lactate- 3-4x400m of 25sprint/25 cruise
Hills
A little lactate in fast fibers can stimulate Oxygen processes of these fibers
Things lasting 30sec or more improve Anaerobic Capacity
6-10km continuous climbing- improving strength endurance and permeability of
membranes (increase lactate elimination)
Hill sprints- help keep high level of max HR b/c it pushes your heart to max level
for short time, then relaxes completely, increases muscle fiber recruitment
For
o Strength- ramps (30% gradient) short 40m- reduces stride length
o Strength endurance- 400/500m at near max once after hill sprint session
o Improve frequency- 20/25sec up 8-10% hill
Hills used for improving deficiencies rather than improving strengths
Periodization
Every 2-3 months you must leave basic work for a short period (1 month) of
specific work, then go back
General Period
o Improve General Resistance and Strength
o Increase strength, general resistance, ability, etc. with out assembling
them
o Strength-short uphill sprints

o General Resistance- Long run

o Local resistance for developing lactic capacity- circuits- from 5-2months
pre event
Fundamental period- put in special training- lasts all winter (Nov. to March)
Special period- increase intensity of everything, preparing body for specific period
o Example for 10k
! Long continous run on track at AerThresh alternating race speed;
10x400 w/ 1000m at AerThresh
! Intervals at 2% Faster than race pace: ex: 6x(5x400 @ RP w/
30sec rest, 4min among sets)
! Special work= long intervals, fast continous runs of 5-8km
Specific Period
o External load (specific work is mathematic)
o RP work increasing volume (to increase endurance at high intensity),
decreasing recovery (increase specific End.) and increase speed
o You must be fresh in muscles and brain when you go for specificity
o More slower recovery runs
o Start at goal pace and extend the length of reps or manipulate recoveryonce every 2 weeks
Special block
o 3-4x during main season
o 2 tough workouts back to back for supercompensation- improves specific
endurance w/ 2 days easy before and after
o increase capacity of recovery at high intensity
Improve Lactate Elimination
o 6-10km climbing
o variations of speed- ex: 3x2000m w/ 5min rec. alternating 400s
o start w/ RP alternated w/ slower than AT; next 3 sessions Improve RP
keeping recovery same, then recovery faster w/ same speed for 3
sessions, then alternate
o 4x(10x100m at 8/15 pace w/ 20-30sec rec and 5-6min between sets
10k training
o alternate race speed and Aerobic Thresh, increasing RP distance,
decreasing recovery distance while total distance is same
o intervals at 2% faster with 12km of work in sets
o long continous run from 6-15km at 95% of 10k best speed
Train at max that allows you to preserve nervous energies and stay mentally relaxed
(ex: train at 90% of possibilities)
Must analyze global training, cant draw conclusions on workouts

Anaerobic Lactic Endurance work- become specialized in recovering very quickly

Training is something in order to improve, not something like a drug
Running faster is better, but only if you can use the same effort, because it means
that your shape is growing. But if you try to run faster because your % effort is
higher, you go for more tough work, destroying yourself, never you must search
your shape with too hard workouts
Increase volume, speed, decrease recovery- Only if interval load is same-

My views:
For more in depth see training guide
Training Goals
Improve LT
Maintain Anaerobic Cap
Improve kick
o Improve ability to recruit muscle fibers
o Improve ability to use for prolonged time
o Improve ability to recruit in high acidosis
Improve specific endurance- creating Max Lass
Improve buffering Capacity while maintaining Aerobic abilities
Provide Aerobic support throughout
Developing rhythm at race pace
Long runs for 3-4 months increase blood volume by 20%
Improve LT:
o Basic- mileage
o Aerobic Threshold runs- 6-12mi at AerThresh
o Level 1- LT runs- right below threshold- increase time spent at LT, # of
runs per week
o Level 2- LT runs at altitude or uphill at LT effort
o Level 3- Runs slightly faster than LT
o Level 4! A. short continuous runs at 95-98% 5k pace (4-6km)
! B. long intervals at 97-98% 5k pace- 4x2k w/ 3min rest
! C. medium intervals at 103-105% 5k RP- sets of 6x500m w/
45sec rest- 4/5min between sets
o For 800m runner: short reps for 3-4km at 90-95% RP
Creating Max Lass:
o 1st develop LT
o Runs with short variations
o LT level 4 work
o Intervals alternating RP and Aerobic Thresh- long intervals
Workouts

o Increase volume- means improvement in endurance connected with less

lactate production at same speed
o Reduce recovery- increase lactate elimination from muscles
Maintaining Anaerobic Capacity
o Hill Sprints- 10sec
o Medium Fast hills- 15-20sec
o 100-150m reps fast
o All with near full recovery
Specific Endurance
o Increase speed or reduce recovery- once every 10-14 days
o Speed endurance + strength endurance: ex: alternating 400 hard/400
medium for 2000m or 3x3x600 w/ 6x80m hill sprints after each set
o Alternating RP with aerobic thresh
For metabolic system- long reps (1k-3k) alternating 400s or 200s w/ 7/8 rec.
o Ex: 2x3k (500 in 75, 500 in 1:40, 400s,300s, 200s, 100s, 50s, mile pace
on fast segments)
Lactate tolerance- ex: 3-4x1k alternating 100 in 13 and 17 for 4min miler w/ 7/8
recovery
Improving kick
o 1. Hill sprints for increasing recruitment ability
o 2. circuits uphill w/ all at max intensity for strength endurance OR 300500m at 95% w/ 4-6x recovery
o 3. 4-5x500m (6-8 rec.) 200m-26,100m bounding, 200m max
! getting lactate high, then bounding to increase strength required,
then max sprint for recruiting under high lactate
Strength Endurance
o Increasing ability to use a high % of max strength for a long time
o Hills, short hill sprints, 300-600m hills very hard, high end aerobic work
o Long run after specific work
o Circuits
Rhythm
o Intervals at RP or 2% faster, starting short reps, reducing # of reps,
increasing length, modulating recovery
o Ex: 200s at 30 w/ 30sec rest, and 4min between sets- progress session
throughout year
Circuits
o Wont decrease LT like acidic track workouts
o Strength endurance to max strength to fiber recruitment under acidic
environment
Lactate elimination- 10x100m in 13 w/ 20-30sec rest for 4 sets (3-4min rec)

Pacing

CP system- Can either exhaust the stores all at the start or spare some for a later
acceleration (Pendegrast)
For 800m
o gradual deceleration, historical look shows fast first 200m, easing off for
the next 200m, then staying the same pace, slight pick up, or slight slow
down for next 200m, then an inevitable slowing down for last 200.
(Pendegrast)
o A key element is the speed at the end of the first 200m, because this is
the speed at the beginning of the lactic part of the race, if its too high
your max lactic speed will fall too fast. So you should be settled down
by 200m, not still driving. (Pendegrast)
800 runners with a 400m background can go out slightly faster because they have a
better developed CP system. (Pendegrast)
V-Va =where V is current running speed and Va is maximum aerobic speed. The
difference is the amount of lactic produced, so the higher the Va then the faster the
V, current speed, can be while producing the same amount of lactate. Thats why a
powerful aerobic system is needed for 800m. (Pendegrast)
1,500m- theoretical-slightly faster first 200, then even pace, the first 200 is slightly
faster so that the CP system is maximized with just enough left to supply a final
burst(Pendegrast)
o 1500-historical- of 24 times studies, half had better first halves, and half
had better second halves. 17 of 24 had halves within 1% of their finish
time, and all 8 of the 1,500m times had halves within .5% of each other
o A complete 1,500m runner in tactical race that goes through 800m in
90% of his 1,500m pace, should be able to close the last 700m at 95% of
800m speed. (Pendegrast)
In slow tactical races, need a strong aerobic system to make sure most of the energy
in the first half of the race is provided through predominately aerobic means. This
spares the anaerobic system, so that when you really need to run fast, it can be put to
use. (Pendegrast)

Running Economy
Best improved by overspeed work. i.e. a race distance faster than your
race. Also, economy best improved with little lactate, so long recoveries.
o 1500m runners are more economical at 5km speed, then 5km
runners. (Bakken)
Differs on Cross-Country courses
o Higher elasticity/reactive runners struggle on soft/muddy courses
b/c they can not use high elasticity as much as on hard surface.
(Canova-NSA)
Untrained Kenyan school children had better running economy than untrained
Danish children. (probably due to better running mechanics and lifetime
accumulated volume of running)

Speed Maintenance for Distance Runners

Real speed(30-150m) should be done every 10-14 days, a little more during racing
season (Bakken)
Sprint Training
start
o Youve got a 9v battery when getting into starting blocks, if you use 7v
on the start and getting into transition phase, then your fried. Need
smooth acceleration.(Pfaff)
Too much endurance training leads to conversion of transitional fibers to ST fibers,
especially at an early age. (CF)
How fast an athlete can move his feet (i.e. quickness) is an indication of the
explosiveness of the athletes nervous system (CF)
Wait for it! There is a lag time between when you increase the effort to accelerate
and when you actually take off and move. (CF)
Greatest Forces from hip joint
Elastic power is the main determinant of acceleration and top speed. The
momentary stretch of pre-flexed muscle at foot strike activates stretch receptors
which recruit additional muscle fibers resulting in more force. (CF)
Extensive Tempo Runs (60-80% velocity) improve recovery and increase
capillarization, leading to an increase heating of the motor neurons in the muscle.
This heating lowers the electrical resistance in the neural pathways within the
muscle. (CF)]
Speed Development
o Full or near full effort over short distances 30-60m (CF)
Special Endurance
o Fast work of 150-300m. (CF)
Overall muscle tone= proportion of contracted to non contracted muscle fiber. In a
bundle of muscle fibers, the balance between what is contracted and what is not
contracted
o Generally, the lower the tone, the faster a muscle can contract and the
stronger it is (CF)
o If muscle tone is too low, you lose sharpness and the stretch reflex
activity
o Increase tone- through quick drills, sprints, dynamic exercises such as
vertical bounds, 100m hill sprints, or 200m reps at comfortable pace in
spikes (slight increase) (CF-MB)
o Decrease tone- massage, long easy runs, LT runs, running in heavy
shoes/flats, runs on really soft or hard surfaces, anaerobic work too close
to race, cold water treatment (MB)
Young sprinters need a longer General Prep. Phase (GPP)- 8-12 wks in order to
develop a high aerobic power. Experienced sprinters need a short one b/c base is
already there (CF)

(THOUGHT: May hold true for distance runners. Why rebuild a base every year to
the same degree? Should be less time doing general stuff every year as carry over
from last years training should take care of some of it.)
o Tempo work AND speed work gradual increase in semi-wave like
fashion then both drop slightly during main competition season. (CF)

Arm Swing
o Using neurological pattern research, scientists found that the arms
precede the legs slightly and that the control comes from the arms. (CF)
CNS
CNS energy pool- On a given day there is only so much CNS energy to expend.
(CF)
Optimal functioning requires (CF):
o CNS has to be fully regenerated so that the chemical environment
required for optimal transmission of nervous signals is intact.
o Motor pathways, characteristics of optimal technique and efficient
routing of motor signals can take place.
CNS fatigue happens when by products of high intensity exercise build up to the
point where the CNS impulses necessary to voluntarily contract muscle fiber are
handicapped. (CF)
Complete recovery from CNS work requires at least 48 hours before a similar CNS
workout can be completed (CF)
(THOUGHT: to see effect of CNS, compare the amount or # of reps of weight
you can lift during your weight lifting workout after doing different kinds of
workouts (easy, LT, anaerobic, sprint, etc) The worse your weight workout is
after, the more the running workout taxed the CNS)
During exercise, the CNS fatigues first and causes the body to shut down before the
peripheral musculature is totally exhausted. The differential between perceived
exhaustion and actual exhaustion is designed to help the organism survive. (CF)
If you keep ankle dorsiflexed, you do NOT have pretension in soleus. There is
passive tension (like a simple stretch) not muscle activation. So not right idea.
Need neutral position (90 degree in ankle). (Bosch)
Key to sprinting isnt always muscle force contraction but rather how quickly you
can get ready to contract again.i.e. repolarize
Strength Training
Loads that permit only a low number of reps (2-6) challenge the CNS and are
accompanied by gains in the CNS with little or no change in cross-section
o Any CNS training done with less than the highest quality can reinforce
neuromuscular patterns which are counter productive
Conversion of Strength to Power
o Done via sprinting or plyos

Strength depends on(east german)

o Muscle fiber type
o Cross-section of muscle
o Number of muscle fibers participating in contraction
o Good flow of blood in muscle
o On the degree of muscular expansion (stretch)
o On the regulation of the muscle tone
Strength training that increases the diameter of muscle fibers must be accompanied
by training that increases mitochondria and capillaries or else density of both is
much less.
Autonomous protective backup- the superhuman strength during life threatening
situations.
Strength and coordination are interrelated; dont isolate muscles all the time.
o Isolated training is only applicable to concentrically working
monoarticular muscles that can be coordinated easily.
Power training
o Improves performance in 3 stages:
Improvement in intermuscular coordination (groups of muscles
work better)
Improvement in intramuscular coordination (individual muscle
works better)
Hypertrophy (after about 12 weeks)
o Power methods- maximum speed with both low and high loads
o Rate of Force Development
With Ballistic training, increased RFD and increased rate of onset
of neural activation
o
The greater the complexity of coordinating a group of muscles during running, the
greater the variety needed in exercise program.
Hypertrophy
o Most important requirement for hypertrophy is breakdown of muscle
protein.
Highest breakdown occurs with medium reps (6-12)
Protein breakdown dependent on speed of breakdown and
mechanical work.
o Increase muscle cross section=s high volume, medium intensity work (35 sets of 5-15 reps at 65-75% max)
Maximum Strength
o Intramuscular coordination improvements:
1. more motor units recruited
For running theres a stereotypical pattern of recruitment
within the muscle involved. Any small alteration can

change the pattern, shifting a muscle from a low stimulus

threshold to a high stimulus threshold.
o This is why strength training must be specific
2. Increase the frequency of the stimulus
Increase the length of time for which a maximum
stimulus frequency can be maintained.
3. Improve the synchronization of motor unit activity.
o Intermuscular coordination improvements:
1. Decrease in co-contractions (tightening of both agonist and
antagonist).
2. Improve coordination between the various agonists.
Reactive muscle action
o Reactive muscles work more or less in isometry.
o Has an optimal length for reactivity
o The cycle for prestretch and discharge is short, if the muscle has first
been tightened
o Training types:
1. Training for max power in isometry with an optimum working
range.
Heavy weights moved very slowly.
2. Training reactivity by means of the strength of impact.
Movements made rapidly, with prestretch using
lightweight barbells.
Most important muscle groups that work reactively during
running:
Erector spinae group
o When standing on 2 legs, dorsal muscles are
limiting factor. Standing on one leg makes the leg
muscles the limiting factor.
Hamstrings
Triceps surae group (soleus and gastrocnemius)
Rectus femoris and small, lower leg muscles
Abdominal muscles
Explosive concentric muscle action
o The contractions are concentric over a range that is determined by
movement.
o Muscles for generating power
Gluteus maximus
Iliopsoas
Vastus segments of the quadriceps
o The correct muscles must be the limiting factor during power training.
George Gandy:

o What he wants out of the weight room is exactly what the shot putters,
sprinters wants
o Doesnt do any between May and September because he wants
progressions in running sessions.
o
General Advice:
Elite athletes are genetic freaks so sometimes all the studies by physiologists do
NOT apply to them because the studies are done on the norm. (Kraaijenhof)
All the energy systems are interrelated; they are all working, so you cant
individually train anaerobic power or ATP-CP system or whatever. (Pfaff)
You have to take out the lumping in a muscle or the athlete can lose tremendous
power b/c that lumping causes that part of the muscle to be ineffective
Every individual component in a training program is separate and has its own
cycle.
o Supercompensation has to take place within each component.
ALTITUDE:
Most of the benefit of altitude is living there.
Takes an hour and a half before EPO levels start to rise
If you do altitude correctly, they have an 8% increase in RBC count, gives 2%
increase in performance.
Important not to lose biomechanical efficiency.
Use pulse oximeter to see if get hypoxic response.
Nothing accomplished living below 6200 feet or so.

Peaking
Time of tapering off depends on fiber type and event of athlete. More FT fibers,
longer taper. FT fibers need longer tapering. (Kraaijenhof)
Tapering aerobic training over a matter of weeks creates a stimulus that actually
decreases that ability(simmons) .
Decrease in volume sends singal to body that you no longer need the same blood
volume and Oxygen carrying capacity.(simmons)
During peak, avoid fatigue during week preceding race, while sustaining physical
fitness. (2-factor model theory).

My general thoughts:
Drawback to traditional aerobic base was the sprinter was detraining all the speed
capabilities that had been built up the prior year

o (THOUGHT: may be what happens when distance runners go back

to entirely aerobic base. Lose anaerobic capacity/power that was
built up and lose speed. Instead try and maintain these during base
so that they can be increased later)
o You give away so many of the things you built up and spend so much
time having to relearn it.
(THOUGHT: to see effect of CNS, compare the amount or # of reps of weight
you can lift during your weight lifting workout after doing different kinds of
workouts (easy, LT, anaerobic, sprint, etc) The worse your weight workout is
after, the more the running workout taxed the CNS)
Constantly challenge the organism
(THOUGHT: Dont give/post a monthly/weekly schedule. Have a general or
even somewhat specific training outline for coaches use, and briefly show the
athlete to show that you have a plan, but dont give it to him. Make athlete
meet everyday to find out what they are going to do. This way you can make
day to day adjustments based on how the athlete is recovering/training/etc. and
he doesnt feel bad for pushing back a workout or skipping a workout.)
o (THOUGHT:Make practice/workouts always a positive experience.)

Overtraining:
As soon as the normally keen athlete shows signs of reluctance or slackness, it
should be taken as a sign of incipient overtraining or an incorrect balance in the
training schedule.(East German)
Running too close to max too often results in excessively high stimulation
producing maximum excitation in the CNS and can lead to its inhibition.(east german)

Philosophy/Theory of Training

There is no right of wrong system of training runners, just a continuum ranging

from successful to unsuccessful. (Simmons)
o Athlete Centered training- Individual athlete at center.
o Coach centered training- athletes are simply inputs into training system.
o Must specifically prepare for the exact demands of how the race is hoped to
be run and not just the physiological aspects.
East German Textbook
o Knowledge= Theoretical Knowledge + Practical Experience(East-German)

o General versatitlity gives the background for later specialization in one

event. The broader the base is, the higher will be the standard in one
special event.
o Skills become stable only if often repeated at short intervals
o Periodization
Proceed from simple to complicated. From general to specific.
Science strives to generalize, in sport one is concerned with the athlete, as an
individual.(Bosch)
Running style (reactive vs. flat) will help determine training.

Injuries
Hamstring
o Most hamstring injuries is a loss of coordination (contracts at wrong time
or with an incorrect amount of force.)
Sources Looked at already:
Pendegrast book
CFTS
Bakken Notes
Canova
Olbrecht
Kraaijenhof and Pfaff interview
New studies in athletics
Simmons- Take the Lead
East German Textbook of Athletics