Friday, 13 February 2009

Training For Marathons – A Rational Evidence Based Approach

In answer to Greg’s question…

"Successful ultra-endurance performance is characterized by the ability to sustain a higher absolute speed for a given distance than other competitors. The training required is no different than for other sports with respect to the underlying principles. Successive stresses must be applied to the body over time in order to provide a stimulus to initiate adaptation so that subsequent training or performance is accomplished at a higher absolute intensity or for a longer period of time. The sequence in which a series of training blocks is applied is critical to the final outcome for an ultra-endurance athlete. How the loads are applied is dependent on training periodization, which is a training concept in which the year is divided into large, medium and small training blocks that are referred to as macro-, meso-, and microcycles. The design of a periodized plan should incorporate the following principles: all-around development, overload, specificity, individualization, and consistent training. Furthermore, structural tolerance is a concept that suggests that the body needs time to adapt to a training load and tolerance is built up through years of general and specific training. The modern ultra-endurance athlete requires sustenance in order to recover and prepare for upcoming training and racing. Rehydration and recovery of fluid balance after exercise, together with the timing and method of increased food intake to cope with heavy training, are essential for optimal performance."

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‘Sexy’ exercise-based research is found in the area of cellular/molecular alterations to in vivo functional outcomes. This is "systems-to-cells-to-systems" research is improving our ability to design exercise prescriptions targeted to achieve disease-specific or performance-specific benefits. The article which began it all is here.

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The Friday Workout: 2-hours 30-minutes rollers, base ride, 60 drops, 60 stand, 30 drops, high cadence.

Comment: I was expecting to be dragging my butt after yesterdays orgy of pain and suffering in the lab, but other then the lack of skin on my knees and a bit of mild bruising I feel as right as rain (but not rain in February because that really sucked!).

Post Script: 1 am. Ok maybe not so mild on the bruising and swelling, but it only hurts when I breath or ride my bike ;) Back at it tomorrow at 6 am.

5 comments:

  1. "the body needs time to adapt to a training load and tolerance is built up through years of general and specific training. " that makes sense why x-c skiers don't peak till they are a lot older then most olympic athletes..kewel

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  2. BingO... and a few other things

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  3. I should be one hell of a hiker then... to bad that's not my thing.

    On my 2nd year of actual training, well first structured, so I really should only go up, unless I overdo it right? Thanks again.

    My biggest issue is that I love to ride/race, I am not only a MTBer, but also a Road head, so trying to enjoy both without missing certain events will be hard for me this year.

    I think this year will be more of a plan to hit the cups, and some enduros with a touch of road... next year will be different most likely. It would be much easier if I just picked one sport, but.... as hard as this is for some to believe, I love them both.

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  4. that is a pretty good boo boo

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  5. Ok Dave, the BOO BOO shot should disappear! I can't come back here and see that every time, it scared my kids too!

    By the way, what's up with the falling on the knees? You are supposed to roll when you bail!

    Maybe you fell off the rollers and don't want to fess up?

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