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Middle Distance1500 Meters

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Physiological Development inEndurance Events

Aerobic Anaerobic Strength Biomechanical Critical Zone

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Energy Demands in Racing

Specific Event Demand During Racing Aerobic Demand (Vo2 Max) Anaerobic Demand (Neuromuscular)

Combined Zone Race Specific Aerobic Energy Race Specific Anaerobic Energy 50-75% Fluctuation

Critical Zone Anaerobic Reserve 25-50%

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Aerobic/Anaerobic Contributions

Event Aerobic Glycolytic Alactic

800m 40% 55% 5%

1500m 50% 48% 2%

3000m 70% 30% <1%

5000m 80% 20% <1%

10000m 90% 10% <1%

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Energy Source Comparisons for Middle Distanceand Distance Events

“Classic” Model

Energy Source 400 800 1500 5000 10000 MarAerobic (%) 18.5 35.0 52.5 80.0 90.0 97.5Anaerobic (%) 81.5 65.0 47.5 20.0 10.0 2.5

“Current” Model

Energy Source 400 800 1500 5000 10000 MarAerobic (%) 43.5 60.5 77.0 94.0 97.0 99.0Anaerobic (%) 56.5 39.5 23.0 6.0 3.0 1.0

*The “current” model was determined using the latest methodology in oxygen kinetics, and with a much more elite subject population than the “classic” model.

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Energy Distribution at 1500 Meters

Ana

erob

ic

Aer

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0 1 2 3 4 Minutes

50/5

0 C

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ion

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Sports Science Testing to Determine Individual Athletes’ Profiles:

Max VO2 vVO2 Max Lactate Lactate Threshold Aerobic Threshold Fractional Utilization of LT & AT based on

vV02

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% of Vo2 Max

Event % Vo2 Max 800 Meters 120-136%

1500 Meters 110-114%

3000 Meters 100-102%

5000 Meters 97-100%

10000 Meters 92%

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Aerobic: Aerobic Power

Development of Cardiovascular System

Cardiac Output VO2 Max

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Cardiac Output

Heart Rate X Stroke Volume = Cardiac Output

Stroke Volume plateaus @ 60-65% of Vo2 Max.

Improvement in stroke volume and/or heart rate improves cardiac output.

Endurance running training improves output as much as 2.5 times.

14-16 L.min (untrained)

20-40 L.min (trained)

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VO2 Max is:

The maximal amount of oxygen that your heart can pump to your muscles, and that your muscles can then be used to produce energy.

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VO2 Max Mathematically is:

HR X Stroke Volume X aV02=VO2 max

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Vo2 Max Maximal Oxygen Uptake

HR x SV x Avo2 difference Racing Performance

Maximal Effort for 10 Minutes Young Athletes 3200 Meter Best Elite Women – 3000-5000 Meter Best Elite Men – 5000 Meter Best

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VO2 Max is:

A DATE PACE workout. Start as soon as possible in the season

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Cardiovascular Adaptationsto Endurance Running

Heart size, weight & volume increases Left ventricle chamber & wall thickness

increase Stroke Volume increases Resting heart rate decreases Lower steady state heart rate Blood flow increases to working muscles Blood volume & composition increases

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Sports Science Testing to Determine Individual Athletes’ Profiles:

Max VO2 vVO2 Max Lactate Lactate Threshold Aerobic Threshold Fractional Utilization of LT & AT based on

vV02

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Aerobic: Aerobic Efficiency* Development of Lactate Threshold &

Aerobic Threshold* Substrate Capability* Cellular Oxygen Uptake* Capillarization* Aerobic Metabolites

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Aerobic Threshold

Fatty Acid Primary Energy Source below threshold

Glycogen Primary Energy Source above threshold

Shift @ 65-70% of Vo2 Max

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Lactate Threshold

Blood lactate production exceeds removal

Shift from complete oxidation to contribution anaerobically

Below point, no accumulation of lactic acid

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Improvements in Thresholds

Improvements in both thresholds occur with endurance running training.

Improvements in Aerobic Threshold marks an increase in the use of Fatty Acids at increasing running speeds thus sparing glycogen.

Improvement in Lactate Threshold marks an increase in glycogen sparing through a more efficient breakdown of glycogen as a substrate, this sparing will increase the running speed of this threshold.

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Muscular System Slow Twitch Muscle Fiber Oxidative Fast Twitch Muscle Fiber Increased Capillarization Increased Mitochondria, size & number Increased Oxygen Extraction (avO2

Difference)

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Metabolic System Increase in Myoglobin Increase in Fatty Acid, Storage & Usage Increase in Glycogen, Storage & Usage Increase in Aerobic Enzymes, Volume &

Activity

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Sports Science Testing to Determine Individual Athletes’ Profiles:

Max VO2 vVO2 Max Lactate Lactate Threshold Aerobic Threshold Fractional Utilization of LT & AT based on

vV02

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Anaerobic Glycolytic

Anaerobic Efficiency Anaerobic Capacity Lactate & Phosphate Tolerance Buffering Capacity @ Event Speed

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Anaerobic Glycolytic System

Glycolysis & Glycogenolysis Phosphofructokinase (PFK) &

Phosphorylase Buffering Capacity & By-Products of the

Anaerobic Glycolytic System Muscle Fiber Recruitment Fatigue & the Anaerobic Glycolytic System

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Anaerobic Glycolysis Glycolysis = ATP generating

metabolic process-Glucose to Pyruvic Acid

Phosphofructokinase (PFK); Phosphorylase; Lactate Dehydrogenase (LDH)

Sodium Bicarbonate; Muscle Phosphates; Hemoglobin

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Anaerobic Glycolytic Adaptations to Training

Glycolytic Capacity & Endurance improved with training

Glycolysis & Glyogenolysis enhanced by adaptations to three main enzymes; PFK, Phosphorylase, & LDH

Increase in Buffering Capacity, 12-50%; Sodium Bicarbonate, Muscle Phosphate, & Hemoglobin

Increase in Muscle Fiber Recruitment & Contractile Forces

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Fatigue & Anaerobic Glycolytic System

Accumulation of Hydrogen Ions (H+) and Increase in Acidity Levels

Accumulation & Increase in Acidity will decrease Metabolic & Contractile Activity

Effect PFK Activity H+ accumulate in Ca++ storage area Myosin & Actin Cross bridge Action Potential @ Neuromuscular Junction

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Neuromuscular Strength

Strength Endurance: Contractile Endurance Elastic Strength

Contractile Power & Elasticity Specific Strength

Core Strength & Functional Strength

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Strength Training

Goal of Strength Training Recruit greater amount of muscle fibers then

when running distance events Minimize ground contact time Improve Posture and as a by product,

improve running mechanics Become a better all around athlete

(Ethiopian & Kenyan model)

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Biomechanical Body Mechanics Recovery Mechanics Ground Preparation Mechanics Impulse Mechanics Arm Action Mechanics

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Combined & Critical Zones

Physiological (Aerobic/Anaerobic)

Biomechanical Psychological Tactical