Making Middle Distance Superstars: The Science

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1 Making Middle Distance Superstars: The Science Florida Track and Field Clinic /8/2016 1

Four Stillwater alumni have broken 4:00 in the mile since 2003.

2 Scott Christensen Stillwater, Minnesota, head coach for 33 years National High School Champions (The Harrier). Four Stillwater alumni have broken 4:00 in the mile since Fourteen year USATF Level 2 Lead Instructor in Endurance. Past 5 years with USTFCCCA. USA World Cross Country Team Leader 2003 and /8/2016 2

3 Coaching distance runners has always been my calling. It is not what I do, it is what I am. Joe Vigil USA Olympic Coach

4 Outline of Florida Middle Distance Science Presentation Introduction to Distance Science Scientific Principles and Theory Introduction to Training Technique Conclusion

5 Scientific Principles and Theory

6 Role of Science in Understanding Distance Training To understand growth and development issues. To select and sequence appropriate and timely workouts. To apply the principles of exercise physiology to workout selection. 1/8/2016 6

7 Scientific Concerns in Developing Distance Runners Energy systems Muscular system Psychological issues Athletic lifestyle Perspective 1/8/2016 7

8 Growth and Development The training program for the young distance runner must be designed to work in concert with the natural maturation process. Age may be the most important variable to consider when determining the appropriateness of training activities.

9 Age Appropriate Distance Training (14 and under) Athletes (6-10 years) are taught only very basic skills Interest awakening activities, allowed to play and have fun Energy system fitness should not be stressed, as the body does not respond to such training at these ages. Athletes (11-14 years) subject to a variety of activities Taught a variety of skills. Energy system fitness training can be introduced at this time, particularly aerobic training and limited interval work. Team oriented activities are important due to the social nature of children at these ages.

10 Age Appropriate Distance Training (15 and over) Athletes in late adolescence (age 15-19) are ready for more specific and demanding training, as well as higher training volumes. Boys and girls are both developing quickly at these ages, and are capable of performing more complex activities. More advanced anaerobic training can be done at these ages.

11 Maturation Young distance runners mature at different rates, so it is wise to ascertain the degree of readiness of each athlete to undertake each type of training activity. Profiling each athlete is important in preventing injuries and controlling mental fatigue seen in young distance runners who are trained at very high levels.

12 Gender There is little difference between age appropriate training for young male and female distance runners. The distance coach should provide equal opportunities for both genders to participate, and be sensitive to developmental differences.

Energy Systems in the Body Energy molecules

13 Energy Systems in the Body Energy molecules are necessary for contracting muscles. Energy source is the food eaten. Some foods provide energy more readily than others. 9 KCAL vs 4 KCAL/gram The two main energy systems in the body differ by RATE of energy production. or

14 Two Energy Systems Aerobic: with oxygen, low force, high endurance. Few fibers. Anaerobic: without oxygen, high force, low endurance. Many fibers.

15 Combined Zone Races All races longer than 800 meters have an aerobic and anaerobic component of energy contribution, and are called combined zone races. Combined zone races have a comfort zone and a critical zone. The critical zone is where the race is won or lost. 1/8/

16 A Variety of Training is Necessary for Combined Zone Races Race Distance: % Aerobic derived energy % Anaerobic derived energy 800 Meters 50% 50% 1600 Meters 70% 30% 3200 Meters 87% 13% 5000 Meters 92% 8%

17 Transitioning to a Higher Dependence on Anaerobic Energy As we have seen the faster and shorter the race (the intensity), then the greater the contribution of anaerobic energy. The aerobic system gets maxed out as the intensity of the race increases to a critical point. This point is called VO 2 max. It is important to train at that point often.

18 Training Index Aerobic workouts use date pace vvo 2 max as the index. Anaerobic workouts use date pace 400 meters and/or PR 400 meter times as the training index.

19 What is VO 2 max?

20 VO 2 max Field Tests for Coaches Astrand protocol: 2 miles at exhaustive pace yields a time we call date pace. Divide this time in half to get per mile training pace. Date pace index value.

Aerobic threshold pace occurs at about 70% of VO 2 max pace.

21 Training at Key Points of Pace vvo 2 max pace improvement occurs at % of date pace aerobic power fitness (Astrand test). Aerobic threshold pace occurs at about 70% of VO 2 max pace. The long run.. Lactate threshold pace occurs at about 85% of VO 2 max pace. The tempo run. 1/8/

22 vvo 2 max pace [date] vat pace [date] vlt pace [date] 400 pace [date] 400 pace [PR] CC pace [date] CC pace [goal] Athlete Profiling

23 Understanding Distance Training Through Graphs and Charts

110 90 70 50 50 70 90 110 130 150 170 190

24 Running and Training Aerobic Fitness and the Heart Stroke Volume (ml/beat) Heart Rate (BPM) Elite Trained Untrained 1/8/

25 No Running and Training Aerobic Enzyme Activity (SDH) (40 mpw training stopped at week 14) % of Mitochondrial Enzyme Activuty Change During and After Aerobic Training Weeks

26 Endurance Training Volume Training Mileage Models 60 Total Training Miles Winter/Spring Weeks No Winter Running 400 Mile Winter 1/8/

27 Mileage Model as a an Event Marker Total Running Miles General Prep-----I Training Begins High School Distance Mileage Model (Advanced Macrocycle Model) Specific Prep I Pre-Comp----I Comp Type Type Type Type 1 Weeks of Training

KCAL used 1600 Meters 3200 Meters 5000 Meters 10,000 Meters 4 minutes 10 minutes 15 minutes 30 minutes 70 %

28 Energy Contributions at Max Effort Astrand 2003, Noakes 2004, Chapman 2004 Event Duration Aerobic KCAL used 800 Meters 2 minutes Anaerobic Glycolytic KCAL used Anaerobic Alactic KCAL used 50 % % 40 6 % 5 90 Total KCAL used 1600 Meters 3200 Meters 5000 Meters 10,000 Meters 4 minutes 10 minutes 15 minutes 30 minutes 70 % % 42 2 % % % 36 <1 % % % 32 <1 % % % 30 <1 % /8/

29 Where is the Distance Race Anaerobic? Anaerobic Contribution in a 3200 % Anaerobic Start Meters

30 Warm-up All distance runners need a quality warmup. 5-8 minutes of light static stretching. Do not over-stretch as it inhibits force production for the day minutes of dynamic jogging/range of motion drills.

31 Active and Static Stretching 30 Jumping jacks always first 10 burpees always next Now sit down and stretch big muscles of butt and upper leg Now hurdle stretches on both legs Now stand and easy toe-touchers Finish with shoulder and neck stretches

32 Active Stretching and Warm-up 80 meter jog, then go to drills spacing with 60 meter jogs 60 meters side slide, both directions 60 meters carioca, both directions 60 meters high knees 30 meters bounding 30 meters skipping 50 meters backward thrust running 60 meter sprint to end the warm-up

33 Conclusion on the Need for Science in Distance Training Design blocks of time and individual workouts that address both the aerobic and anaerobic development. Develop a written plan based around the calendar, date pace and athlete profile. Make sure the workout you design meets the physiological outcome desired. Educate yourself as to what the goal of the plan is to be. Do not be rigid. Adjust on the fly if needed. 1/8/

34 For More Endurance Information Reference Textbook: The Complete Guide to Track and Field Conditioning for Endurance Events. CD/Streaming Packages: XC Theory and Application XC Complete Workout Program Mid-distance Theory and Application By Scott Christensen

Making Middle Distance Superstars: The Science

Making Middle Distance Superstars: The Science Wisconsin Track and Field Clinic 2018 1/29/2018 1 Scott Christensen Stillwater, Minnesota, head coach for 33 years. 1997 National High School Champions (The