The energy systems that are challenged in marathon training and competitions are anaerobic and aerobic. The key to a good half marathon runner is to maximize the efficiency of their energy systems.
Anaerobic and Aerobic Training:
The anaerobic energy systems allow for short, intense efforts, while aerobic energy systems provide the energy for activity lasting longer than 2 minutes. Marathon runners require endurance, which is mainly conditioning the aerobic system. When a marathon runner is not processing oxygen quickly enough (aerobic), the anaerobic system kicks in. As the anaerobic system creates by-products (of which one is lactic acid) that need to be removed. It is done by training the anaerobic system to allow the athlete's muscles to maintain intensity despite the by-products. Training for marathons contains runs that are short, runs that are long, runs that are intense and runs that are less intense. These components are included in the training programs for both half-marathon and marathon.
The anaerobic energy systems allow for short, intense efforts, while aerobic energy systems provide the energy for activity lasting longer than 2 minutes. Marathon runners require endurance, which is mainly conditioning the aerobic system. When a marathon runner is not processing oxygen quickly enough (aerobic), the anaerobic system kicks in. As the anaerobic system creates by-products (of which one is lactic acid) that need to be removed. It is done by training the anaerobic system to allow the athlete's muscles to maintain intensity despite the by-products. Training for marathons contains runs that are short, runs that are long, runs that are intense and runs that are less intense. These components are included in the training programs for both half-marathon and marathon.
Aerobic conditioning consists of increasing the amount the athlete runs and including a longer run weekly in training runs. This results in greater endurance and improved running economy. This is the largest component of a distance runner's training program. To develop an aerobic base, training sessions consist of high volumes of continuous, longer distance running at below what an athlete's race pace would be. This works out to be at about 70-80 percent of the athlete's maximum heart rate. This would translate to an athlete being able to carry on a conversation while running. Of course, at times, the athlete's aerobic energy system training has to be increased with more intense runs.
Aerobic system and its functions video
note: highlight above URL and right click on it and select go to http to go video.
The anaerobic system and its function video
http://www.youtube.com/watch?v=uCmNQQWlrc0
note: highlight above URL and right click on it and select go to http to go video
Reference
http://sports.specialolympics.org/specialo.org/Special_/English/Coach/Coaching/ATHLETIC/TEACHING/MARATH-2.HTM
Fartlek training
a combination of continuous training and interval training in that it involves continuous effort with periods of high intensity, followed by a recovery period. Generally speaking, the bursts of speed are usually of 5–10 seconds duration, and are repeated every 2–3 minutes. Speed Play is usually performed over undulating terrain (such as up and down hills) and is less formalised than interval training. The degree of aerobic versus anaerobic work is dependent on the athletes, and how they feel during the workout. The predominant improvement is seen in aerobic capacity. Speed Play can be easily adjusted to meet the needs of most athletes, and the needs of both interval and
continuous systems.
References
file.php/2167/Resources/Lectures/topic_05_Principles_of_Training/How_does_training_affect_performance.pdf
Aerobic training methods used in Programme
Continuous training
The most common form of aerobic training is called continuous training. In this form of training, the heart
rate is elevated and maintained by using jogging, power walking, cycling, swimming, aerobic floor classes, or any other form of exercise that elevates the heart rate. It should be performed continuously for a minimum of 20 minutes. Continuous training is generally of a long duration and moderate intensity: 70–85 per cent of maximum heart rate for 30 minutes to 2 hours.
Fartlek training
a combination of continuous training and interval training in that it involves continuous effort with periods of high intensity, followed by a recovery period. Generally speaking, the bursts of speed are usually of 5–10 seconds duration, and are repeated every 2–3 minutes. Speed Play is usually performed over undulating terrain (such as up and down hills) and is less formalised than interval training. The degree of aerobic versus anaerobic work is dependent on the athletes, and how they feel during the workout. The predominant improvement is seen in aerobic capacity. Speed Play can be easily adjusted to meet the needs of most athletes, and the needs of both interval and
continuous systems.
References
file.php/2167/Resources/Lectures/topic_05_Principles_of_Training/How_does_training_affect_performance.pdf
No comments:
Post a Comment