Monday, January 31, 2011

Plyometrics Help Distance Running

From Running Times

An article published just this summer in the Journal of Strength and Conditioning highlighted the importance of plyometrics for improving running economy. In this study, researchers had 35 distance runners, all running the same mileage, subscribe to either a dynamic weight training program or a plyometric exercise regimen. After eight weeks, it was found that the plyos were more effective in improving “energy cost of running,” or running economy, than the weight lifters. Another study showed that just six weeks of plymometrics led to improved running economy. Other research has identified a significant link between anaerobic power and 10K running performance and 5K running performance.

Saturday, January 29, 2011

'Fat Adaptation' Doesn't Work

From Peak Performance

Although fat adaptation increases fat oxidation, thereby conserving stores of carbohydrate, it also seems to reduce the activity of enzymes needed for the release of energy from carbohydrate such as PDH. In other words, yes you’re conserving muscle glycogen, but you’re also preventing your body from utilising that glycogen as efficiently as you would normally. And given that the critical importance of carbohydrate is its ability to rapidly generate large amounts of ATP for muscular contraction with or without oxygen, any theoretical benefits from fat adaptation are soon lost!

Tuesday, January 25, 2011

Swish, Sip, Eat, Vomit: All the Latest on Carb Absortion

From The Globe and Mail

While this research is still new, brain-scanning studies by Ed Chambers, a colleague of Dr. Jeukendrup’s in Birmingham, suggest that previously undiscovered carbohydrate sensors in the mouth send signals directly to the brain announcing the impending arrival of more fuel. (The sensors work even if the subjects can’t taste the drink.) The brain then signals that you can go faster, even if the carbs never reach your muscles. At the other end of the spectrum, your muscles really do need more carbohydrate during exercise lasting longer than two hours.

How Much Carb You Can Eat vs Actually Use

From Sweat Science

The ingestion rate in some of the studies was as high as 2.4 g/min, which works out to 144 g/hr — pretty much the same as what Josh was doing, and far higher than the 90-100 g/hr thought to be the max. But how much of this intake were they actually burning? The exogenous carb oxidation rate tops out at 1.70 g/min (102 g/hr), in line with expectations. And if you’re just using plain old glucose while stuffing in all those carbs, fully half of them go to waste. So the moral: if you can pack in 150g /hr of carbs while doing an Ironman, you’re blessed with a very strong stomach — but it doesn’t mean you’re using all of it.

Friday, January 21, 2011

Joe Friel on Confidence

From Joe Friel

Any time you feel a bit of anxiety about the upcoming race go back and pull one of those vivid success memories out of your account. Relive it. When the little voice in your head says you can’t do it make another withdrawal immediately. When someone expresses doubt about your chances of success make a withdrawal. When you step to the starting line make a withdrawal.

Never deposit the bad things or unwelcome moments in training. Never. Let them go. They’re trash. Stay focused on the positive experiences. Deposit only them in your account. Withdraw only them.

Wednesday, January 19, 2011

Siri Lindley on Philosophy

From Siri Lindley

We cover every base - training, race planning and strategy, strength, flexibility, mental training, recovery, stress release, injury prevention, etc… But mostly just being consistent with the hard work. Challenging them to face their fears or limiting factors and forge forward with determination and courage.

Tuesday, January 18, 2011

The Ultimate Guide to Recovery

From Running Research News

Programming rest and recovery into your training schedules ensures important benefits. First, you’ll be healthier—which means you’ll have minimal interruptions to your training from illness or injury, thus your training will be more consistent. Second, by adequately recovering from the stress of training, your body’s musculo-skeletal and cardio-respiratory systems will adapt faster making you stronger and aerobically more fit.

Saturday, January 15, 2011

Program Design: Art and Science

From Vince Gambetta

Program design is a process that is a blend of art and science tempered with a heavy dose of practical experience. I always want to get it “right,” therefore there is always a degree of fine-tuning both in designing the microcyles and the design and implementation of each training session. Ultimately it comes down to knowing the athlete’s you are working with, how they respond to training, what hey bring to the table.

Paulo On His Coaching Style

From Slowtwitch

I believe the coach should determine the path to success, and be ready to intervene whenever the process deviates from that path. In order for that intervention to be successful, the coach needs to have the “right” relationship with the athlete.

Saturday, January 8, 2011

Finding the Right Mix

From Macca

Perfecting three disciplines is difficult, especially when these disciplines work against each other in their development. The A frame of a swimmer, is not good for running. The short hamstrings of cycling and the inward knee action of the pedal stroke, kill running form and shorten hamstrings, the eccentric contractions of running and the muscle damage limit the efficiency in a pedal action. These three sports play against each other, so MIX is everything if you want to be as fast as you can be. Those athletes who come across to this sport and don’t respect this from the onset, always end up injured and humbled. It’s a puzzle of perfection and it takes time and commitment to master.