Low intensity cardio5/20/2023 ![]() ![]() One of the major questions in planning a training schedule is whether it matters whether the training is done in multiple short session or fewer long sessions. Despite the large scale anatomical differences between the human and rodent musculo-skeletal systems, at the level of individual fibres the structure and functional of muscles are similar across the species so studies of the ways rodent muscle fibres respond to training are likely to be informative about the ways in which human fibres respond. These physiological processes can be examined in muscle biopsies from athletes, but more detailed information can be obtained from the study of animals. The two major ways in which low intensity training enhances VO2 max are by increasing the aerobic enzymes in mitochondria and by enhancing the capillaries that deliver blood to muscle fibres. The low intensity session play an especially important part in increasing three of the five capacities: VO2max conservation of glycogen and developing resilience of leg muscles, so we should consider each of these in turn. Resilience of leg muscles to sustain pounding for the duration of the marathon with only minimal loss of power.Įach of these five capacities can be enhanced by several different types of training stimulus, so full development each of the variables requires a complementary mix of low and high intensity training.Ability to conserve glycogen so that glucose supply is not exhausted before 26.2 miles.For a well-trained marathoner, race pace is near to lactate threshold. Pace at lactate threshold as a proportion of pace at VO2max.VO2max – this measures the maximum rate at which oxygen can be delivered to tissues and hence the maximum rate at which muscles can generate energy.In my post of 20 th September I listed the five physiological capacities that need to be trained in preparation for a good marathon: I will address the specific requirements of race-specific phase in greater detail in a future post. Nonetheless, even in the race-specific phase it is crucial to maintain the capacities developed during base-building, so many of the principles apply to planning training in both phases. This post will deal mainly with the base-building phase. ![]() In the race-specific phase a small proportion of the sessions are devoted explicitly to developing the mental and physical strength required for racing. In this phase, the low intensity sessions play a crucial role in developing several of these capacities, but high intensity sessions also play a key role. In the base-building phase, the goal is to build all of the basic physiological capacities required for marathoning. Both phases should be polarised, each embracing both low intensity and high intensity training. Since at least 80% of the training time during a polarised program is devoted to low intensity runs, it is worth considering how to derive the greatest benefit for these sessions.įirst, I should make it clear that I believe in a periodized approach that includes a base-building phase and a race-specific phase. In my recent posts I have discussed the evidence suggesting that if one’s goal is year-on-year improvement in marathon performance, the best approach is a polarised program including a large volume of low intensity training and a small volume of high intensity training.
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