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Going
the distance
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Going
the distance
By
Sgt Rob Orr
Last edition we looked at what supplied the energy to our bodies
for muscle contractions. This edition we will look at how to improve
the responses of these systems.
Adaptations
and development revolve around the manipulation of volume and intensity.
In resistance training, these variables are governed by sets, reps
and rest, but what about the endurance athlete? Introducing Long
Slow Distance (LSD), Fartlek and Interval. This edition we will
look at the first two - LSD and Fartlek - and next edition, the
more intense Interval training.
Long
slow distance
The session requires work rates of 50-60 per cent of maximum heart
rate (advanced athletes may work up to 70 per cent).
This
pace ensures that metabolic by-product production (like lactic acid
and H ions) is limited with dispersion rates equal to, or greater
than, production rates. LSD also facilitates anatomical adaptation
(development of the muscles and bones to withstand the training
load) vital for injury prevention and optimal performance later.
Furthermore, the aerobic metabolic pathways that are developed through
LSD training forms the base of all metabolic conditioning, even
very short duration, high-intensity activities (as the key recovery
mechanism).
Beginners
should have at least six weeks of continuous LSD training before
progressing to true Fartlek sessions. If you have had a break from
endurance training it is recommended that you always restart your
training with LSD sessions.
LSD summary
LSD
work rate should be 50-60 per cent of the maximum heart rate to
limit the body's production of lactic acid and other metabolic by-products.
LSD
training will help the muscles and bones develop to withstand more
intense training later.
LSD
training also develops the body's ability to recover from all metabolic
conditioning.
Always
begin or restart endurance training with LSD, beginners should have
at least six weeks.
Fartlek
(speed play)
This form of training is commonly referred to as "surging".
It
involves a series of varying-intensity activities, interspersed
with a relaxed, active recovery.
A common
example is increasing running pace to a telephone pole ahead on
the route, then slowing down for the next two.
As
the Swedish name implies, it is "speed play" and it should
be treated as such.
It
was originally designed as a means of allowing the athlete to train
as they "feel" - push hard then slow down to a recovery
pace and, when ready, push hard again.
It
is also the introduction to working with speed and should be introduced
before the more intense interval sessions.
The
"fast" pace should not be a flat-out effort but a mild
elevation of the current pace.
Fartlek
improves active aerobic recovery from anaerobic work as well as
improving aerobic system response to a change in intensity (faster
development of a "steady state").
It
also benefits the anaerobic systems by improving anaerobic glycolysis
(burning glucose without oxygen) and buffering (the body's ability
to dilute lactic acid into carbonic acid).
In
summary
- Fartlek
training should be undertaken as a step towards Interval training.
- The
"fast" pace should be an increase on the steady pace,
not the runner's top speed.
- Fartlek
training improves recovery times as well as developing the body's
ability to change intensity.
- It
improves the body's ability to burn glucose without oxygen and
dilute lactic acid.
Example
A:
A
4-5km run (following warm up)
Slow to sixth light pole
Fast to next one
Example
B:
15-minute
cycle (following warm up)
Fast for 30 seconds
Slow for two minutes
Six times
Next
edition we will be looking at interval training and the scientific
guidelines governing its use.
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