From Dr. Stephen Roth
Contrary to popular opinion, lactate or, as it is often called, lactic acid buildup is not responsible for the muscle soreness felt in the days following strenuous exercise. Rather, the production of lactate and other metabolites during extreme exertion results in the burning sensation often felt in active muscles, though which exact metabolites are involved remains unclear. This often painful sensation also gets us to stop overworking the body, thus forcing a recovery period in which the body clears the lactate and other metabolites.
Tuesday, May 18, 2010
Saturday, May 8, 2010
Finding the Right Load
From Alan Couzens
The more astute coaches have recognized that different athletes respond differently to the same load and rather than adhering to "what we’ve always done" have tailored their programs to the particulars of the athlete.... With the advent of dose-response modelling techniques, these differences in the individual athlete’s rate of adaptation to a given load have for the first time been able to be quantified. This is a big part of what I do as a coach. I prescribe load, see how the individual athlete responds and then "tweak" the individual athlete’s constants so that I can come up with the best combination of load that will lead to the highest performance on a given date.
The more astute coaches have recognized that different athletes respond differently to the same load and rather than adhering to "what we’ve always done" have tailored their programs to the particulars of the athlete.... With the advent of dose-response modelling techniques, these differences in the individual athlete’s rate of adaptation to a given load have for the first time been able to be quantified. This is a big part of what I do as a coach. I prescribe load, see how the individual athlete responds and then "tweak" the individual athlete’s constants so that I can come up with the best combination of load that will lead to the highest performance on a given date.
Run Till It's Time to Race
From Bobby McGee
In every endurance event, 1st race to your ability & fitness levels & then, when you have gone as far & as fast as your physiology & pacing have allowed, then race & beat everyone around you, knowing that these athletes will include many with greater capabilities. In this way precious few with less talent will finish ahead of you. And many with more ability will end behind you – those who have less fortitude than that which you forged in the fire of ownership & hard graft.
In every endurance event, 1st race to your ability & fitness levels & then, when you have gone as far & as fast as your physiology & pacing have allowed, then race & beat everyone around you, knowing that these athletes will include many with greater capabilities. In this way precious few with less talent will finish ahead of you. And many with more ability will end behind you – those who have less fortitude than that which you forged in the fire of ownership & hard graft.
Wednesday, May 5, 2010
Why Muscles Fatigue
From RunningPlanet.com
Each of the causes of running fatigue are separate, but they work together to make sure your body maintains sufficient strength and balance to insure both your safety and the successful completion of your goal.
Muscle Fatigue: During exercise your myofibrils can lose their ability to contract...because your muscles begin to accumulate phosphate ions, especially during sprinting events, which depresses both the sensitivity of the calcium and your muscles ability to produce force.
Metabolic Fatigue:High running speeds leads to a lot of potassium building up outside your cells, which depresses the ability of your cells to create that electrical charge. So your muscles begin to fatigue.
Energy Depletion: ...
Central Nervous System Fatigue: ...
Each of the causes of running fatigue are separate, but they work together to make sure your body maintains sufficient strength and balance to insure both your safety and the successful completion of your goal.
Muscle Fatigue: During exercise your myofibrils can lose their ability to contract...because your muscles begin to accumulate phosphate ions, especially during sprinting events, which depresses both the sensitivity of the calcium and your muscles ability to produce force.
Metabolic Fatigue:High running speeds leads to a lot of potassium building up outside your cells, which depresses the ability of your cells to create that electrical charge. So your muscles begin to fatigue.
Energy Depletion: ...
Central Nervous System Fatigue: ...
Sunday, May 2, 2010
Power to Weight Ratio
From Joe Friel
The typical, high-performance, male triathlete is in the range of 2.1 to 2.3 pounds per inch (0.38-0.41 kg/cm) with high-performance female triathletes generally being 1.9 to 2.1 pounds per inch (0.34-0.38 kg/cm). In road racing the best male climbers are typically 2.0 pounds per inch (0.36 kg/cm) or less. Top female climbers are under 1.8 (0.32 kg/cm). Of course, there are always exceptions such as Lance Armstrong who is about 2.1 pounds per inch (0.38 kg/cm). He overcomes his greater weight by having even greater power.
The typical, high-performance, male triathlete is in the range of 2.1 to 2.3 pounds per inch (0.38-0.41 kg/cm) with high-performance female triathletes generally being 1.9 to 2.1 pounds per inch (0.34-0.38 kg/cm). In road racing the best male climbers are typically 2.0 pounds per inch (0.36 kg/cm) or less. Top female climbers are under 1.8 (0.32 kg/cm). Of course, there are always exceptions such as Lance Armstrong who is about 2.1 pounds per inch (0.38 kg/cm). He overcomes his greater weight by having even greater power.
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