HKIN 303

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HKIN 303

• Cardiovascular training

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Determining Maximum Heart Rates

• 220 - age
• 1. over-predicts the young, under-predicts the
  aging
• 2. Does not allow for gender differences.
• 208 - 0.7(age)
• Better prediction, but no gender allowance

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Determining Maximum Heart Rates

• For those UNDER 55 yrs. (Ball State, 1999)
• Males 209 - .7(age)
• Females 214 - .8(age)
• For those UNDER 55 yrs. (Ball State, 2005)
• Males 203.9 - (.812 x age) (.272 x RHR) -
  (.084 x wt) - (4.5 x SF)
• Females 204.8 - (.718 x age) (.162 x RHR) -
  (.105 x wt) - (6.2 x SF)
• SF smoking factor yes 1, no 0

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Determining Maximum Heart Rates

• For those 55 yrs. or OLDER
• Males 207. - .7(age) (Tanaka et al, 2001)
• Females 230 - .1.1(age) (Miller et al, 2001)

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Determining Intensity

• Non-invasive
• Conconis determination
• Crittical Power
• Invasive
• Lactate determinations

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Determining Intensity
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Cardio phases

• Recovery - Long Slow Distance (LSD)
• Extensive aerobic - LSD / gt 10 min intervals.THR
  80-90 OBLA
• Intensive aerobic - interval training(5-10 min)-
  no exhaustion. THR 90-95 OBLA
• Extensive anaerobic - intervals (2 - 10 min)- no
  exhaustion. THR 95-105 OBLA
• Intensive anaerobic - intervals (10 - 2) to
  exhaustion. THR gt105 OBLA

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Cardio phases

• Recovery - conversational run, work up to 3-4 hr
  ride.
• Extensive aerobic - aerobic base training
• Intensive aerobic - aerobic power training
• Extensive anaerobic - shifting the OBLA right
• Intensive anaerobic - lactate tolerance

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Cardio Phases to Resistance Phases

• A-A - Extensive aerobics
• Hypertrophy - Intensive aerobics
• Strength - Extensive anaerobics
• Power - Intensive anaerobics
• Functional - predominant metabolic pathway

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Cardio Training in Mesocycle

• AA Hyper Streng Power Funct
• Ext Aerob
• Int Aerobic
• Ext Anaerobic
• Int Anaerobic

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• Aerobic Base Training- Going Slower to Get
  Faster
• One of the hardest concepts for an athlete to
  understand and implement is base training. It is
  counterintuitive to run or bike slowly in order
  to gain performance later in the season. It is
  also very difficult to take a step back from the
  intense training you were doing a few weeks ago,
  and bring the speed and pace way down. But if you
  have the discipline to train aerobically for a
  period of time, when everyone else is still
  hammering away, it will pay you dividends down
  the road.

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• Aerobic Base Training- Going Slower to Get
  Faster
• Concentrate on form and technique, and LOTS of
  volume - quantity counts here!
• Aerobic Power Training- slowly introduce
  intervals of increased workrate on a 45 min base
  run, do a 2 min interval _at_ 90-95 of OBLA every 5
  min.
• 5 min at base THR, 2min _at_ 90 THR X 7 49min.

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A failed marathon
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Lactate levels, in mmoles _at_ 4 times in w/o.
1. 15 min. warmup 2. 20 min. recovery 30 min.
endurance w/o 12 X 60m _at_ 85 max intensity Lt 1
_at_ 15 min. Lt 3 _at_ 6 reps Lt 2 _at_ 30 min. Lt
4 _at_12 reps
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5.5 hr recovery ride 15 X 1200m hill climbs
(same hill)
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Cardio training methods

• Interval Training good for all types of training
  from extensive aerobic to lactate tolerance. 6-8
  intervals is optimum.
• Hill Training any thing from 50 m. to 1500m. To
  train for hills or lactate tolerance.
• Fartlek
• (for 800m runnner)-10 minute warmup, then 3 X
  75s maximum effort, 150s jog recovery,60s
  maximum, 120s jog recovery
• (for 1500m,3K,5K,10K)-10 minute warmup, 8 X 3-4
  minutes hard strides, 1 min recovery, 10 min
  cool down
• (for games athletes)-intersperse walk,jog run
  intervals randomly.

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Cardio Training Methods

• Tempo Runs marathoner would use 10K race pace.
  Can use the middle 1/3 of a run at Tempo, then
  cool down with the last 1/3.
• 3 /1 Training first 3/4 of the run at specified
  pace, last 1/4 at race pace or less.
• Speed training 8 x 800m. Use marathon time as
  pace eg 3 hr 40 min 3 40 800m
• Race Pace Do 50 of your long run for the week
  _at_ race pace.
• X-training keep it linear if a runner.

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Cardio Training

• Train at more than one intensity per week
• Use variety of methods in any week
• Limit yourself to one long endurance workout /
  week.
• Periodize rest into the schedule.
• Base precomp training on game conditions.

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EXAMPLES

• Hal Higdon
• 10K novice
• 10K intermediate
• Marathon novice
• Marathon intermediate
• Marathon experienced

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Examples

• Coolrunning.com
• Mon. Tues. Wed.. Thur. Fri. Sat. Sun.
• Off 4 M 3M 4M
  off 4M 4M
• Off fartlek(4m) 4M 3M
  Off 3M 5M
• Off fartlek(4m) 4M 3M Off
  3M 6M
• Off 4-5 hills 3M 4M Off 4M
  7M
• Off 5x440(5K pace) 4M 5M Off
  4M 6M
• Off 3-4 long hills 4M 5M Off 3M
  7M
• Off 5M 3M 5M Off 3M
  8M
• Off 4-5 long hills 3M 4M Off 3M
  7M
• Off 4M 3M 6x880 Off 4M
  6M

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Environmental Factors affecting training

• Training load and sickness/injury
• Circadian rhythm issues
• Hyperbaric/hypobaric conditions