Training for Endurance

From Biki

Training for endurance has an emphasis on red, slow twitch (T1) muscle fibres

Effects of Training on the aerobic energy system

• Increased:
  • Myoglobin content
  • Oxidation of glycogen and fats
  • Aerobic capacity
  • Hypertrophy of Type 1 (ST) muscle fibres
  • Blood plasma + blood flow
  • Size of left ventricle
  • Oxygen uptake
  • Cardiac output
  • Stroke volume
  • Storage of ATP/PC
• Genetic + environmental factors and training techniques affect the development of energy systems

Resistance Training for endurance events

• The training program should be:
  • Designed to progressively overload the cardiovascular and respiratory
  • Specific
  • Principal training method: interval training, long, slow distance training, continuous training, resistance training
• High intensity (>90% of MHR), continuous training (25-50 minutes) is best to improve Max VO2 and lactate tolerance
• Resistance training: 15-30 RM (<66% of 1RM), 3-4 sets, moderate speed, 3/4days per week

Measuring the Trainging Effect (MAX VO2)

• Maximal oxygen uptake
  • Also called maximal aerobic power or VO2 Max
  • Is the maximum amount oxygen that can be taken up by the muscles and is achieved just prior to exhaustion
• Sub-maximal tests can predict maximal oxygen uptake, using the Balke 15 minute run, Cooper’s 12 minute run, multistage fitness test, bicycle ergometre

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