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Endurance Training Webinar Program Clinic Design: an Evidence­ Coaches Based 2020 LA ‘84 Foundation: PresentationI 7/8/2020 • Endurance Training Webinar Program Clinic Design: An Evidence­ Coaches Based, PhysiologicalCountry Perspective on Cross “Why We Do What LA84We Do” From: 2020 LA ‘84 Foundation PresentationI 7/8/2020 • Endurance Training Program Design: An Dr. JeffreyWebinar I. Messer Evidence-Based, Physiological FacultyClinic - Exercise Physiology, Perspectiveon “Why Exercise Science Department, Mesa We Do WhatWe Do ” Community College, Mesa, AZ. Coaches Volunteer Assistant Coach, Boy's Country Cross-Country, Desert Vista High School, Phoenix, AZ. Cross LA84 [email protected] (480) 461 - 7378 From: Presentation Overview 7/8/2020 • Part I: Speaker Background Webinar • Part II: What This PresentationClinic Is Not • Part III: Training ProgramCoaches Philosophy Country • Part IV: Training - Art & Science Cross LA84 From: Presentation Overview 7/8/2020 • Part V: Maximal Aerobic Power (VO2-MAX) Webinar • Part VI: Lactate ThresholdClinic (LT ) Coaches • Part VII: Running Economy (RE) Country • Part VIII: TheCross Long Run (LR) LA84 From: Presentation Overview 7/8/2020 • Part IX: Protein Requirements & Protein Distribution in Endurance AthletesWebinar Clinic • Part X: Mitochondrial Quality versus Mitochondrial QuantityCoaches • Part XI: AcknowledgmentsCountry Cross • Part XII:LA84 Questions & Discussion From: Presentation Overview 7/8/2020 • Part XIII: Appendices Webinar Clinic Coaches Country Cross LA84 From: 7/8/2020 Webinar Clinic Coaches Country Cross Part LA84 I From: Speaker Background Evidence-Based Inquiry 7/8/2020 • “I often say that when you can measure what you are Webinar speaking about, and express it in numbers, you Clinic know something about it; but when you cannot measure it, when you Coaches cannot express it in numbers, your knowledge is of a meagre and Country unsatisfactory kind” Cross LA84Lord Kelvin From: Evidence-Based Inquiry 7/8/2020 “If I have seen further than others, it is by Webinar standing upon the Clinic shoulders of giants” Coaches Country IsaacCross Newton LA84 From: Speaker Background 7/8/2020 • Education - Ph.D. in exercise physiology w/ concentration in exercise biochemistry (Arizona State University,200 ) Webinar Clinic - M.S. Exercise Science (Arizona State University, 1995) — M.B.A. (Duke University, 1992) - B.A. Economics (Wesleyan University, 1984) Coaches • Experience - Darien High School (2.0 Years), Desert Vista High Country School (2.5 Years), Queen Creek High School (1.5 Years), Xavier College Preparatory (6.5 Years), & Desert Vista High School (2013 / 2014 / 2015Cross / 2016 / 2017 / 2018 / 2019) LA84 From: Speaker Background 7/8/2020 • Coaching Influences Webinar — Chris Hanson / Ellie Hardt / Dave Van Sickle Clinic - Dan Beeks, Michael Bucci, Renato Canova, Robert Chapman, Steve Chavez, Liam Clemons, Bob Davis, Erin Dawson, Marty Dugard, Jason Dunn, JohnCoaches Hayes, Brad Hudson, Jay Johnson, Tana Jones, Arthur Lydiard, Steve Magness, Joe Newton, Dan Noble, Jim O' Brien, Tim O'Rourke, Rene Paragas, Haley Paul, Louie Quintana, Ken ReevesAlberto Salazar, Jerry Schumacher,Country Tom Schwartz, Brian Shapiro, Scott Simmons, Mando Siquieros, Renee Smith-Williams, Doug Soles, DannaCross Swenson, Bill Vice, Joe Vigil, Mark Wetmore, & Chuck Woolridge LA84 From: Speaker Background 7/8/2020 • Tara Erdmann, 2:14 / 4:54 • Desert Vista High School: 2016, 2014, & Webinar2013 Arizona State • Kari Hardt, 2:11 / 10:26 High School Girls' Cross­ CountryClinic Team Champions • Baylee Jones 2:16 / 4:55 / 10:36 • Xavier College Preparatory: Coaches2012, 2011, 2010, 2009, 2008, • Danielle Jones, 2:09 / 4:39 / and 2007 Arizona State High 10:09 School Girls' Cross-Country Country Team Champions • Haley Paul, 2:13 /4:51 Cross • Two (2) Foot Locker National (FLN) Championship qualifiers LA84 From: Speaker Background 7/8/2020 • Sarah Penney, 2:11 / 10:39 Desert Vista High School: 2002, 2017, & Webinar2018 Arizona State • Mason Swenson, 2:16 / 4:59 / High School Boys' Cross­ 10:56 CountryClinic Team Champions • Jessica Tonn, 2:13 / 4:50 / 10:21 2012 Mt. SAC Relays 4 x 1,600­ • Sherod Hardt, 4:10 / 8:59 Coachesm Event - 3 teams / 12 student­ athletes averaged 5:13 per split • Garrett Kelly, 4:17 /9:18 Country Four (4) time NXN team • 4 x 1,600-m Relay (20:14 / 20:52 participant across two schools / 21:37 XCP) & 4 Crossx 800-meter & two genders (XCP, DVHS) Relay (8:57 XCP / 9:01 DVHS) and one (1) time NXN LA84 individual qualifier From: Part II 7/8/2020 Webinar Clinic What This PresentationCoaches Is Not Country Cross LA84 From: “What this presentation is not” 7/8/2020 Xavier College Preparatory or Webinar Desert Vista High Clinic School Training Philosophies or Coaches Training Programs Country https://www.highschoolru nningcoach.com/Cross LA84 From: Part III 7/8/2020 Webinar Clinic Training ProgramCoaches Philosophy Country Cross LA84 From: Program Philosophy 7/8/2020 • Emphasize Plan, Structure, & Webinar Discipline Clinic • Cumulative, Consistent Aerobic Coaches Development Country • Conjugate Cross Periodization LA84 From: Program Philosophy 7/8/2020 • Consistent Patterns of Weekly, Phasic, Webinar Seasonal, and Annual Clinic Training Coaches • Individualization & Development Country Cross • Shared Responsibility LA84 From: Part IV 7/8/2020 Webinar Clinic Training - ArtCoaches & Science Country Cross LA84 From: Art & Science: Energetic Demands of a 5- Kilometer Race 7/8/2020 Energy Source Comparisons for Middle Distance and Distance Events “Classic” Model Webinar Energy Source 400 800 1,500 5,000Clinic 10,000 Mar Aerobic (%) 18.5 35.0 52.5 80.0 90.0 97.5 Anaerobic (%) 81.5 65.0 47.5 20.0 10.0 2.5 Coaches “Current” Model Energy Source 400 Country800 1,500 5,000 10,000 Mar Aerobic (%) 43.5 60.5 77.0 94.0 97.0 99.0 56.5 39.5 Anaerobic (%) Cross 23.0 6.0 3.0 1.0 *The “current” model was determined using the latest methodology in oxygen uptake kineticsLA84 and with a much more elite subject population than the “classic” model. From: Art & Science: Physiological Correlates of Endurance Performance Potential 7/8/2020 Equivalent VO2-max I / \ / \ / Webinar / X / X / / X / X / / \ / \ / / X / (80%) / (80%) I / Clinic I I I ◄— VO2-max I LT > » I x \LT I » I / X ' 1 I I I (65%) / X I 1 I I I I / \ Superior I I I / \ [ RE -80% 1 I I I LT / X I CoachesI I is effectively I I I I (65%) I “only 78%” I I I I I I I I I * I I I I I I ; lt I I I I I I 15:32 I » 15:45Country » 17:30 I I I I » » I I I 1 5-K » 5-K » I I I 5-K’ l I I I I / 1 X I \ / X I X Cross\ X X I I / X \ I \ / \ I X X X X I I / X X X X / / / X X LA84/ X / X / From: Part V 7/8/2020 Webinar Clinic Maximal Aerobic Power (VO2-max) Coaches Country Cross LA84 From: Maximal Aerobic Power (VO2-max) 7/8/2020 • Endurance / Aerobic Training .. ■ Webinar - Improves VO2-max or, more specifically, ... Clinic - Enhances cardiovascular function (maximal cardiac output) - Increases total blood volumeCoaches - Enhances capillary density Country - Improves the detraining response Cross - ElevatesLA84 mitochondrial content From: Improving the Maximal Rate of O2 Delivery Convection Airway 7/8/2020 Webinar Clinic Coaches Country Cross LA84 From: Training Increases VO2-max 7/8/2020 Typical training regimen Webinar ---- 70% VO2-max - 30 - 40 minutes * day-1 Clinic - 4 - 5 days * week-1 - 3 - 5 months Coaches • Typical increase in VO2-max ~ 10 - 20% - Subjects who wereCountry previously sedentary • Larger % increases Cross - Subjects with higher initial VO2-max LA84 • Smaller % increases .■ • Essentially all of the increase due to increased maximal Q From: Training and VO2-max: 3 Human Studies (Gollnick et al.; Wibom et al.; andHowald et al.) 7/8/2020 • Training — Cycle ergometer Webinar - Training period, Frequency, Duration,Clinic Intensity • Gollnick et al.: 5 months, 4 d/wk, 1 hr/d, 75-90% VO2max • Wibom et al.: 6 wk, 4 d/wk, 36 min/d, 70% VO2max • Howald et al.: 6 wk, 5 d/wk,Coaches 30 min/d, 72 % VO2max • Improvements in VO2-max (i.e. Aerobic Capacity) - Gollnick: 13% (46.5Country to 52.5 ml . min-1 . kg-1) - Wibom: 9.6% (44.0 to 48.2 ml . min-1 . kg-1) - Howald: 14%Cross (43.2 to 49.4 ml . min-1 . kg-1) LA84 From: Adaptive Increase in VO2-max Is Dependent Upon Training Stimulus7/8/2020 More strenuous regimens elicit greaterWebinar increases • Hickson et al. (J. Appl. Physiol. Clinic42: 372-376, 1977) — Protocol (8 healthy subj, age 20-42, 6 d/wk exercise, 10 wk): • 3 d/wk: Interval cyclingCoaches 6 x 5' @ 100% VO2max: 2' @ 50% • 3 d/wk: Run steady rate as far as possible in 40' — Results: • Mean increase Countryin VO2max = 44% ! (from 38.2 to 55.0 ml/kg/min) • IncreasedCross VO2 max correlated with improved endurance • One subject continued to train an additional 3 wks - total increaseLA84 was 77% (22.8 to 41.0 ml/kg/min) From: Training Increases Ventricular Size and Qmax (Adapted from: Rerych, S.M. et al. Am. J. Cardiol. 45: 244-252, 1980) 7/8/2020 Heart EDV SV Ejection Cardiac Total Blood Rate FractionWebinar Output Volume (b/min) (ml) (ml) (%) (l/min) (liters) Clinic Before 74 133 95 73 6.9 8.7 Rest After 61* 167* 112* 67 6.7 11.4* Coaches Before 185 166 144 87 26.6 8.0 Maximal Country Exercise After 181 204* 176* 86 32.0* 10.8* Cross 18 college swim athletes studied before and after 6 mo. intensive training Mean age = 19 yrs;LA84 6 females, 12 males From: Aerobic High-Intensity Intervals 7/8/2020 Helgerud, J., Hoydal, K., Wang, E., Karlsen, Webinar T., Berg, P., Bjerkaas, M., Simonsen, T., Clinic Helgesen, C., Hjorth, N., Bach, R., & Hoff, J.
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