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2019 LA84 Foundation Cross-Country Coaches Clinic 2019 LA84 Foundation Cross-Country Coaches Clinic: Presentation II • Endurance Training Program Design: An Evidence- Based, Physiological Perspective on “Why We Do What We Do” © Jeff Messer 2019 2019 LA84 Foundation Cross-Country Coaches Clinic: Presentation II • Endurance Training Program Design: An Dr. Jeffrey I. Messer Evidence-Based, Physiological Chair, Exercise Science Department, Perspective on “Why & Faculty, Exercise Physiology, Mesa We Do What We Do” Community College, Mesa, AZ. Volunteer Assistant Coach, Boy’s Cross-Country, Desert Vista High School, Phoenix, AZ. [email protected] (480) 461 – 7378 © Jeff Messer 2019 Presentation Overview • Part I: Speaker Background • Part II: What This Presentation Is Not • Part III: Training Program Philosophy • Part IV: Training – Art & Science © Jeff Messer 2019 Presentation Overview • Part V: Maximal Aerobic Power (VO2-MAX) • Part VI: Lactate Threshold (LT) • Part VII: Running Economy (RE) • Part VIII: The Long Run (LR) © Jeff Messer 2019 Presentation Overview • Part IX: Protein Requirements & Protein Distribution in Endurance Athletes • Part X: Mitochondrial Quality versus Mitochondrial Quantity • Part XI: Acknowledgments • Part XII: Questions & Discussion © Jeff Messer 2019 Presentation Overview • Part XIII: Appendices © Jeff Messer 2019 Part I Speaker Background © Jeff Messer 2019 Speaker Background • Education – Ph.D. in exercise physiology w/ concentration in exercise biochemistry (Arizona State University, 2004) – M.S. Exercise Science (Arizona State University, 1995) – M.B.A. (Duke University, 1992) – B.A. Economics (Wesleyan University, 1984) • Experience – Darien High School (2.0 Years), Desert Vista High School (2.5 Years), Queen Creek High School (1.5 Years), Xavier College Preparatory (6.5 Years), & Desert Vista High School (2013 / 2014 / 2015 / 2016 / 2017 / 2018 / 2019) © Jeff Messer 2019 Speaker Background • Coaching Influences – Chris Hanson / Ellie Hardt / Dave Van Sickle – Dan Beeks, Michael Bucci, Renato Canova, Dana Castoro, Robert Chapman, Steve Chavez, Liam Clemons, Bob Davis, Erin Dawson, Marty Dugard, Jason Dunn, John 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 Reeves Alberto Salazar, Jerry Schumacher, Brian Shapiro, Scott Simmons, Mando Siquieros, Renee Smith-Williams, Doug Soles, Danna Swenson, Bill Vice, Joe Vigil, Mark Wetmore, & Chuck Woolridge © Jeff Messer 2019 Speaker Background • Tara Erdmann, 2:14 / 4:54 • Desert Vista High School: 2016, 2014, & 2013 Arizona State • Kari Hardt, 2:11 / 10:26 High School Girls’ Cross- Country Team Champions • Baylee Jones 2:16 / 4:55 / 10:36 • Xavier College Preparatory: 2012, 2011, 2010, 2009, 2008, • Danielle Jones, 2:09 / 4:39 / and 2007 Arizona State High 10:09 School Girls’ Cross-Country Team Champions • Haley Paul, 2:13 / 4:51 • Two (2) Foot Locker National (FLN) Championship qualifiers © Jeff Messer 2019 Speaker Background • Sarah Penney, 2:11 / 10:39 • Desert Vista High School: 2002 & 2017 Arizona State High • Mason Swenson, 2:16 / 4:59 / School Boys’ Cross-Country 10:56 Team Champions • Jessica Tonn, 2:13 / 4:50 / 10:21 • 2012 Mt. SAC Relays 4 x 1,600- • Sherod Hardt, 4:10 / 8:59 m Event – 3 teams / 12 student- athletes averaged 5:13 per split • Garrett Kelly, 4:17 / 9:18 • Four (4) time NXN team • 4 x 1,600-m Relay (20:14 / 20:52 participant across two schools / 21:37 XCP) & 4 x 800-meter Relay (8:57 XCP / 9:01 DVHS) (XCP, DVHS) and one (1) time NXN individual qualifier © Jeff Messer 2019 Part II What This Presentation Is Not © Jeff Messer 2019 “What this presentation is not” Xavier College Preparatory or Desert Vista High School Training Philosophies or Training Programs https://www.highschoolru nningcoach.com/ © Jeff Messer 2019 Part III Training Program Philosophy © Jeff Messer 2019 Program Philosophy • Emphasize Plan, Structure, & Discipline • Cumulative, Consistent Aerobic Development • Conjugate Periodization © Jeff Messer 2019 Program Philosophy • Consistent Patterns of Weekly, Phasic, Seasonal, and Annual Training • Individualization & Development • Shared Responsibility © Jeff Messer 2019 Part IV Training - Art & Science © Jeff Messer 2019 Art & Science: Energetic Demands of a 5- Kilometer Race Energy Source Comparisons for Middle Distance and Distance Events “Classic” Model Energy Source 400 800 1,500 5,000 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 “Current” Model Energy Source 400 800 1,500 5,000 10,000 Mar Aerobic (%) 43.5 60.5 77.0 94.0 97.0 99.0 Anaerobic (%) 56.5 39.5 23.0 6.0 3.0 1.0 *The “current” model was determined using the latest methodology in oxygen uptake kinetics and with a much more elite subject population than the “classic” model. © Jeff Messer 2019 Art & Science: Physiological Correlates of Endurance Performance Potential Equivalent VO2-max (80%) (80%) VO -max LT LT 2 (65%) Superior LT RE – 80% is effectively (65%) “only 78%” LT 15:32 15:45 16:30 17:30 5-K 5-K 5-K 5-K © Jeff Messer 2019 Part V Maximal Aerobic Power (VO2-max) © Jeff Messer 2019 Maximal Aerobic Power (VO2-max) • Endurance / Aerobic Training … – Improves VO2-max or, more specifically, … – Enhances cardiovascular function (maximal cardiac output) – Increases total blood volume – Enhances capillary density – Improves the detraining response – Elevates mitochondrial content © Jeff Messer 2019 Improving the Maximal Rate of O2 Delivery Convection Airway Lungs CO2 O2 Diffusion Pulmonary Circulation O2 CO2 Convection Right Left Heart CO Systemic O2 2 Circulation Diffusion CO2 O2 Muscle © JeffMito Messer 2019 Training Increases VO2-max • Typical training regimen – ~ 70% VO2-max – 30 - 40 minutes * day-1 – 4 - 5 days * week-1 – 3 - 5 months • Typical increase in VO2-max ~ 10 - 20% – Subjects who were previously sedentary • Larger % increases – Subjects with higher initial VO2-max • Smaller % increases • Essentially all of the increase due to increased maximal Q © Jeff Messer 2019 Training and VO2-max: 3 Human Studies (Gollnick et al.; Wibom et al.; and Howald et al.) • Training – Cycle ergometer – Training period, Frequency, Duration, 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, 30 min/d, 72 % VO2max • Improvements in VO2-max (i.e. Aerobic Capacity) – Gollnick: 13% (46.5 to 52.5 ml . min-1 . kg-1) – Wibom: 9.6% (44.0 to 48.2 ml . min-1 . kg-1) – Howald: 14% (43.2 to 49.4 ml . min-1 . kg-1) © Jeff Messer 2019 Adaptive Increase in VO2-max Is Dependent Upon Training Stimulus • More strenuous regimens elicit greater increases • Hickson et al. (J. Appl. Physiol. 42: 372-376, 1977) – Protocol (8 healthy subj, age 20-42, 6 d/wk exercise, 10 wk): • 3 d/wk: Interval cycling 6 x 5’ @ 100% VO2max: 2’ @ 50% • 3 d/wk: Run steady rate as far as possible in 40’ – Results: • Mean increase in VO2max = 44% ! (from 38.2 to 55.0 ml/kg/min) • Increased VO2max correlated with improved endurance • One subject continued to train an additional 3 wks - total increase was 77% (22.8 to 41.0 ml/kg/min) © Jeff Messer 2019 . Training Increases Ventricular Size and Qmax (Adapted from: Rerych, S.M. et al. Am. J. Cardiol. 45: 244-252, 1980) Heart EDV SV Ejection Cardiac Total Blood Rate Fraction Output Volume (b/min) (ml) (ml) (%) (l/min) (liters) Before 74 133 95 73 6.9 8.7 Rest After 61* 167* 112* 67 6.7 11.4* Before 185 166 144 87 26.6 8.0 Maximal Exercise After 181 204* 176* 86 32.0* 10.8* 18 college swim athletes studied before and after 6 mo. intensive training Mean age = 19 yrs; 6 females, 12 males © Jeff Messer 2019 Aerobic High-Intensity Intervals • Helgerud, J., Hoydal, K., Wang, E., Karlsen, T., Berg, P., Bjerkaas, M., Simonsen, T., Helgesen, C., Hjorth, N., Bach, R., & Hoff, J. (2007). Aerobic High Intensity Intervals Improve VO2-MAX more than Moderate Training, Medicine and Science in Sports and Exercise, 39(4), 665-671 © Jeff Messer 2019 Helgerud et al. (2007) • Long, slow distance running (LSD) – Continuous run @ 70% of HRMAX (137 bpm) for 45-minutes • Lactate threshold running (LT) – Continuous run @ 85% of HRMAX (171 bpm) for 24.25-minutes © Jeff Messer 2019 Helgerud et al. (2007) • 15 / 15 interval running (15 / 15) – 47 repetitions of 15-second interval runs @ 90 - 95% of HRMAX (180 - 190 bpm) interspersed w/ 15-second active recovery periods @ 70% of HRMAX (140 bpm) • 4 x 4 interval running (4 x 4) – 4 x 4-minute interval runs @ 90 - 95% of HRMAX (180 - 190 bpm) interspersed w/ 3-minute active recovery periods @ 70% of HRMAX (140 bpm) © Jeff Messer 2019 Helgerud et al. (2007) Which training intervention is relatively more effective in eliciting improvement(s) in maximal aerobic capacity, stroke volume, running economy, and / or lactate threshold? © Jeff Messer 2019 Helgerud et al. (2007) 20.0% 18.0% 16.0% 14.0% 12.0% ∆ VO2-max (%) 10.0% 8.0% 6.0% 4.0% 2.0% 0.0% LSD LT 15/15 4 X 4 Training Intervention © Jeff Messer 2019 Helgerud et al. (2007) 20.0% 18.0% 16.0% 14.0% 12.0% ∆SV (%) 10.0% 8.0% 6.0% 4.0% 2.0% 0.0% LSD LT 15/15 4 X 4 Training Intervention © Jeff Messer 2019 Helgerud et al. (2007) Potential Interpretation: Long, slow distance training and / or threshold training may not be particularly effective in improving maximal aerobic capacity in already well- conditioned individuals © Jeff Messer 2019 Helgerud et al. (2007) • Physiological Correlate – VO2MAX = QMAX * (a-v)O2DIFF (Fick Principle) – QMAX = HRMAX * SVMAX – Endurance Training (ET) does not Increase HRMAX – Thus, one Focus of ET should be Enhancement of SVMAX © Jeff Messer 2019 Helgerud et al.
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