How skeletal muscles adapt to a repeated stimulus depends, to a large extent, on the inherent cha... more How skeletal muscles adapt to a repeated stimulus depends, to a large extent, on the inherent char ac ter is tics of the muscles themselves. Spe cifi cal ly, the types of fi bers that make up individual muscles greatly in fl u ence the way your athletes will adapt to their training programs. There is a reason why some athletes can sprint faster and get bigger muscles more easily than others, and why some athletes are able to run for much long er periods of time without fa tigue. In order to design training pro grams that will work best for each of your athletes, it is important for the coach to understand at least some of the complexity of skeletal muscles.
ne day, while at the track with one of my athletes who was training to qualify for the 2004 USA O... more ne day, while at the track with one of my athletes who was training to qualify for the 2004 USA Olympic Marathon Trials, I began to wonder how other runners who had already qualified train. Was their programme similar to what I was having my athlete do? How many kilometres per week were they running? How much of their training volume was run at specific intensities? Did they do strength training? Unfortunately, there is little research on the long-term training of distance runners, leaving much unknown about training for endurance performance. Most of the information on the training of runners is found in books and magazines. So with the Trials right around the corner, I decided to take a scientific approach in order to find answers to the above questions.
International journal of sport nutrition and exercise metabolism
Nine male, endurance-trained cyclists performed an interval workout followed by 4 h of recovery, ... more Nine male, endurance-trained cyclists performed an interval workout followed by 4 h of recovery, and a subsequent endurance trial to exhaustion at 70% VO2max, on three separate days. Immediately following the first exercise bout and 2 h of recovery, subjects drank isovolumic amounts of chocolate milk, fluid replacement drink (FR), or carbohydrate replacement drink (CR), in a single-blind, randomized design. Carbohydrate content was equivalent for chocolate milk and CR. Time to exhaustion (TTE), average heart rate (HR), rating of perceived exertion (RPE), and total work (WT) for the endurance exercise were compared between trials. TTE and WT were significantly greater for chocolate milk and FR trials compared to CR trial. The results of this study suggest that chocolate milk is an effective recovery aid between two exhausting exercise bouts.
International journal of sports physiology and performance, 2007
To describe and compare training characteristics of the 2004 U.S. Olympic Marathon Trials qualifi... more To describe and compare training characteristics of the 2004 U.S. Olympic Marathon Trials qualifiers. All qualifiers (104 men, 151 women) received questionnaires. Ninety-three (37 men, 56 women) responded and were categorized as elite (men <2 hours 15 min, women <2 hours 40 min) or national class. Men and women ran 75% and 68% of their weekly training distance, respectively, below marathon race pace. Men trained longer than women (12.2 +/- 5.3 vs 8.8 +/- 5.6 years), ran more often (8.7 +/- 2.8 vs 7.1 +/- 2.5 times/wk), and ran farther (145.3 +/- 25.6 vs 116.0 +/- 26.5 km/wk). Elite women ran more than national-class women (135.8 +/- 31.5 vs 111.3 +/- 23.3 km/wk). Distances run at specific intensities were similar between sexes. For men and women, respectively, 49% and 31% did not have a coach and 65% and 68% trained alone. Marathon performance correlated to 5-km, 10-km, and half-marathon performance and to years training, average and peak weekly distance, number of weekly runs...
International journal of sport nutrition and exercise metabolism, 2006
Nine male, endurance-trained cyclists performed an interval workout followed by 4 h of recovery, ... more Nine male, endurance-trained cyclists performed an interval workout followed by 4 h of recovery, and a subsequent endurance trial to exhaustion at 70% VO2max, on three separate days. Immediately following the first exercise bout and 2 h of recovery, subjects drank isovolumic amounts of chocolate milk, fluid replacement drink (FR), or carbohydrate replacement drink (CR), in a single-blind, randomized design. Carbohydrate content was equivalent for chocolate milk and CR. Time to exhaustion (TTE), average heart rate (HR), rating of perceived exertion (RPE), and total work (WT) for the endurance exercise were compared between trials. TTE and WT were significantly greater for chocolate milk and FR trials compared to CR trial. The results of this study suggest that chocolate milk is an effective recovery aid between two exhausting exercise bouts.
How skeletal muscles adapt to a repeated stimulus depends, to a large extent, on the inherent cha... more How skeletal muscles adapt to a repeated stimulus depends, to a large extent, on the inherent char ac ter is tics of the muscles themselves. Spe cifi cal ly, the types of fi bers that make up individual muscles greatly in fl u ence the way your athletes will adapt to their training programs. There is a reason why some athletes can sprint faster and get bigger muscles more easily than others, and why some athletes are able to run for much long er periods of time without fa tigue. In order to design training pro grams that will work best for each of your athletes, it is important for the coach to understand at least some of the complexity of skeletal muscles.
ne day, while at the track with one of my athletes who was training to qualify for the 2004 USA O... more ne day, while at the track with one of my athletes who was training to qualify for the 2004 USA Olympic Marathon Trials, I began to wonder how other runners who had already qualified train. Was their programme similar to what I was having my athlete do? How many kilometres per week were they running? How much of their training volume was run at specific intensities? Did they do strength training? Unfortunately, there is little research on the long-term training of distance runners, leaving much unknown about training for endurance performance. Most of the information on the training of runners is found in books and magazines. So with the Trials right around the corner, I decided to take a scientific approach in order to find answers to the above questions.
International journal of sport nutrition and exercise metabolism
Nine male, endurance-trained cyclists performed an interval workout followed by 4 h of recovery, ... more Nine male, endurance-trained cyclists performed an interval workout followed by 4 h of recovery, and a subsequent endurance trial to exhaustion at 70% VO2max, on three separate days. Immediately following the first exercise bout and 2 h of recovery, subjects drank isovolumic amounts of chocolate milk, fluid replacement drink (FR), or carbohydrate replacement drink (CR), in a single-blind, randomized design. Carbohydrate content was equivalent for chocolate milk and CR. Time to exhaustion (TTE), average heart rate (HR), rating of perceived exertion (RPE), and total work (WT) for the endurance exercise were compared between trials. TTE and WT were significantly greater for chocolate milk and FR trials compared to CR trial. The results of this study suggest that chocolate milk is an effective recovery aid between two exhausting exercise bouts.
International journal of sports physiology and performance, 2007
To describe and compare training characteristics of the 2004 U.S. Olympic Marathon Trials qualifi... more To describe and compare training characteristics of the 2004 U.S. Olympic Marathon Trials qualifiers. All qualifiers (104 men, 151 women) received questionnaires. Ninety-three (37 men, 56 women) responded and were categorized as elite (men <2 hours 15 min, women <2 hours 40 min) or national class. Men and women ran 75% and 68% of their weekly training distance, respectively, below marathon race pace. Men trained longer than women (12.2 +/- 5.3 vs 8.8 +/- 5.6 years), ran more often (8.7 +/- 2.8 vs 7.1 +/- 2.5 times/wk), and ran farther (145.3 +/- 25.6 vs 116.0 +/- 26.5 km/wk). Elite women ran more than national-class women (135.8 +/- 31.5 vs 111.3 +/- 23.3 km/wk). Distances run at specific intensities were similar between sexes. For men and women, respectively, 49% and 31% did not have a coach and 65% and 68% trained alone. Marathon performance correlated to 5-km, 10-km, and half-marathon performance and to years training, average and peak weekly distance, number of weekly runs...
International journal of sport nutrition and exercise metabolism, 2006
Nine male, endurance-trained cyclists performed an interval workout followed by 4 h of recovery, ... more Nine male, endurance-trained cyclists performed an interval workout followed by 4 h of recovery, and a subsequent endurance trial to exhaustion at 70% VO2max, on three separate days. Immediately following the first exercise bout and 2 h of recovery, subjects drank isovolumic amounts of chocolate milk, fluid replacement drink (FR), or carbohydrate replacement drink (CR), in a single-blind, randomized design. Carbohydrate content was equivalent for chocolate milk and CR. Time to exhaustion (TTE), average heart rate (HR), rating of perceived exertion (RPE), and total work (WT) for the endurance exercise were compared between trials. TTE and WT were significantly greater for chocolate milk and FR trials compared to CR trial. The results of this study suggest that chocolate milk is an effective recovery aid between two exhausting exercise bouts.
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