AEROBIC POWERHOW DO WE INCREASE IT?

MY INTERPRETATION OF AEROBIC POWER▪ Stride Rate vs Stride Length

▪ The runner who wins the race is not the one who runs the fastest but who slows down the least

▪ VO2 Max is essential to understand

▪ Pacing for all runs is absolutely necessary

▪ What test do I use to determine Aerobic Power runs?

▪ The implementation of the 85% run!

CONCEPTS OF THE TEST

• Have the athletes do a light warm-up• Prepare them mentally that they are going to run for 1 hour and

their goal is to go as far as they can in that 1 hour. They need to truly maximize their efforts

• I have used the GPS watches and the Track as the course for the test• I want to watch the athletes as much as possible, not to see if they

cheat, because they can’t really but mostly provide moral support• It is a strict 1 hour test, in other words, stop where you are after you

have completed the hour. 1. They can work together throughout the run but don’t hold

back for an athlete2. I tend to encourage them to progressively get faster, which is

fine. You don’t want them to go out too hard and not finish, which may happen regardless

UNDERSTANDING VO2 MAX

UNDERSTANDING VO2 MAX

THE PACE YOU ARE LOOKING TO FIND

WHAT IS THE VO2 MAX?▪ It is the Maximum Oxygen consumed by the body per minute of time

▪ It is a saturation point at which the body cannot uptake anymore oxygen.

▪ Beyond this point, work by the body is completed with the use of Oxygen…which is called anaerobic.

AEROBIC AND THE ANAEROBIC

▪ They need each other. They are 2 energy systems that are married

▪ The maximum energy output from the athlete comes from the proper combination of these two systems

▪ The combination is dependent on the athlete and the event you are training towards.

WHAT IS THE LACTATE THRESHOLD?▪ At rest and under steady-state exercise conditions,

there is a balance between blood lactate production and blood lactate removal. The lactate threshold refers to the intensity of exercise at which there is an abrupt increase in blood lactate levels. Although the exact physiological factors of the lactate threshold are still being resolved, it is thought to involve the following key mechanisms:

1) Decreased lactate removal

2) Increased fast-twitch motor unit recruitment

3) Imbalance between glycolysis and mitochondrial respiration

4) Ischemia (low blood flow) or hypoxia (low oxygen content in blood)

IF THE O2 SYSTEM IS NOT CONDITIONED TOTHE BEST OF THE ATHLETE ABILITY,▪ The Lactate goes directly into the bloodstream and eventually acts as a handbrake

▪ Keep in mind it is the combination of the aerobic and the anaerobic systems which will lead to the best result.

1ST TIME I DID THE HOUR TEST

WHERE DOES THIS 85% RUN ACTUALLY LAY?

FINAL NOTES▪ Develop the O2 system without compromising the Anaerobic system too much and

you run the risk of diminishing the combined effect.

▪ Use this period of training to develop the physical strength of the athlete. A regular Strength & Conditioning program should be in place.

▪ Continual turnover should be in place: Strides or efficiencies.

▪ Develop the Vo2 system to complete the O2 preparation