Triathlon and tapering

We have similar titles but we try to span the meaning and knowledge.  Tapering without training is useless and works differently.  Tapering without “real” training is detraining as it was explained in the previous post.  Tapering is with the intension of having the best performance possible depending on the degree and quality of training.  Tapering depends on whether the training is high intensity or low pace endurance training; we do not need tapering if we train low pace.  High intensity, meaning going the fastest we can for five minutes or less (after five minutes we are not going as fast as we can or even before five minutes if we are not trained well).

A piece of History is important. The Russians started with the classical periodization in the 50's and ended up with “training blocks.”  This way of training is where tapering works the best.  It was Gennadi Tourestki who introduce us to this type of training:

2 nov. 2013

Triathlon and Training Zone

We have a nice review of the training zones by Steve Magness which we transcript entirely in this post; he ends up: “Hopefully through this rambling mess you get a few things. If all fails, I hope it gets you to step back, think, and question.

But what the heck do we do about it, if I make this claim that the model is broken? After all I can't just sit here and tear something down without suggesting an alternative.”

http://www.scienceofrunning.com/2012/06/physiological-model-of-training-why-it.html . These training zones mentioned by Steve are based on our muscular system without considering our neurological make up.  We had made a case of how to train based on empirical data and focused on the neurological training versus the muscular training.

29 mars 2012

TRIATHLON PHYSIOLOGY FOR DUMMIES AND THE TENDENCY TOWARD THE MEAN

Seventh part
What is a neurological workout?

Neurons are like “plugs” that fire according to our training.  We never speak of training our neurological system but it is necessary to train our neurons as well as our muscles.  Neurons do not use fatty acids as fuel, depend entirely on glucose.  The end result of our hormones is to produce homeostasis in our body and glucose places a major role in our homeostasis.  That is why we need to have a cybernetic model to understand our body.  There is not research about it but neurons model our muscle fibers.

13 avr. 2012

TRIATHLON PHYSIOLOGY FOR DUMMIES AND THE TENDENCY TOWARD THE MEAN

Physiology of targets when training triathlon

Tenth part

Targets should be a neurological workout. Meaning the cadence during the workout should be the one we use in competition or as close as we can, without involving much of the muscular system, e.g.  Spinning when biking; small steps running at a 210-220 of cadence; kicking 6 per stroke swimming without applying force.  This training prepares the body to use fuel for neurons in competition.  Remember, neurons only use glucose as fuel and glucose comes from glycogen stored in the liver, muscles, and in the case of brain neurons in the astrocytes. But glycogen can be wasted in matter of minutes and the body starts using proteins to keep glucose at the level close to 80.  The other way of forming glucose in the body is from lactate, which is produced by the muscles as a mechanism of emergency to help the neurons to keep firing, but such mechanism happens in the liver after training.  So we need to drink calories in the form of glucose and proteins to help with the process while training. 

Returning to tapering:

Here’s the Salazar piece. His runners, Mo Farah and Galen Rupp, finished 1-2 in the Olympic 10,000 in London. Several days before the race, one of their training partners, Dathan Ritzenhein (who finished 13th in the hotly contested 10,000) told me that Mo and Galen had done some mind-boggling speed sessions. After the race, in the mixed zone, Salazar said that Galen had run an 11-second 100-meter the previous day. The previous day!!??

So Salazar seems to be using small amounts of serious speed in the days before big races. Magness is using hard surfaces. He theorizes that running on slow, soft surfaces (like grass) will tune your legs to feel slow and heavy. Many runners I know (like me) taper on soft surfaces in the belief that it will rid them of all their aches and pains. Magness seems to be saying: Don't worry about the little aches and pains. Get your legs (and brain) ready to run fast on race day. You'll have recovery time post-race.

 http://www.runnersworld.com/race-training/magness-salazar-taper-new-wrinkle

We use blocks to train and taper our athletes before an important race or competition because they train at a high intensity, high volume.