Endurance Training & Tapering EXS 558 Dr. Moran Wednesday November 9, 2005

Endurance Endurance TrainingTraining

&&TaperingTapering

EXS 558EXS 558

Dr. MoranDr. Moran

Wednesday November 9, 2005Wednesday November 9, 2005

Lecture OutlineLecture Outline

Review QuestionsReview Questions Concurrent TrainingConcurrent Training PeriodizationPeriodization

Endurance Training Endurance Training (Chapter 9)(Chapter 9) ““Optimizing Endurance Training” Optimizing Endurance Training” Dalleck & Kravitz (2004)Dalleck & Kravitz (2004)

Lactic Acid MetabolismLactic Acid Metabolism

• TaperingTapering ““Scientific Bases for Precompetition Tapering Strategies”Scientific Bases for Precompetition Tapering Strategies”

Mujika & Padilla (2003)Mujika & Padilla (2003) ““Physiological responses to a 6-d taper in middle-distance Physiological responses to a 6-d taper in middle-distance

runners: influence of training intensity and volumerunners: influence of training intensity and volume

Review Question #1Review Question #1

1.) For an endurance athlete why 1.) For an endurance athlete why would a concurrent resistance would a concurrent resistance training program appear to be non-training program appear to be non-beneficial?beneficial?

MacDougal et al. (1979) stated that with increased muscle MacDougal et al. (1979) stated that with increased muscle mass the productivity of mitochondria is reduced. Since mass the productivity of mitochondria is reduced. Since mitochondria are the workhorses of oxidative metabolism it mitochondria are the workhorses of oxidative metabolism it would appear that a resistance training program may would appear that a resistance training program may compromise an endurance training program. compromise an endurance training program.


2.) Hickson et al. (1980) showed that a resistance 2.) Hickson et al. (1980) showed that a resistance training program can actually ENHANCE training program can actually ENHANCE endurance performance. How did the authors endurance performance. How did the authors speculate this was possible? What types of speculate this was possible? What types of subjects were tested in this study?subjects were tested in this study?

This studies had UNTRAINED subjects perform a concurrent This studies had UNTRAINED subjects perform a concurrent training program and endurance was measured as the time to training program and endurance was measured as the time to exhaustion on a cycle and treadmill protocol. The authors exhaustion on a cycle and treadmill protocol. The authors speculated that improved glycolytic enzymatic capacity and speculated that improved glycolytic enzymatic capacity and improved NM adaptations improved endurance in these subjects.improved NM adaptations improved endurance in these subjects.


3.) With regards to trained endurance athletes, the 3.) With regards to trained endurance athletes, the addition of a concurrent resistance program of 3x addition of a concurrent resistance program of 3x a week has what effect on endurance capabilities a week has what effect on endurance capabilities (performance, lactate threshold, maximal aerobic (performance, lactate threshold, maximal aerobic

capacity)?capacity)?

The addition of a low-weight, high-repetition resistance training The addition of a low-weight, high-repetition resistance training program performed 3x a week has NO effect on hampering program performed 3x a week has NO effect on hampering positive endurance adaptations during a training program. positive endurance adaptations during a training program.

Review Question #4, 5Review Question #4, 5

4.) What is the major reason why studies 4.) What is the major reason why studies investigating the addition of an endurance investigating the addition of an endurance training program on maximal strength training program on maximal strength gains have been inconclusive?gains have been inconclusive?

These studies have used different APV and they have used two different These studies have used different APV and they have used two different types of subjects: (1) untrained VS (2) trained strength athletes. With types of subjects: (1) untrained VS (2) trained strength athletes. With untrained athletes a concurrent endurance program does NOT compromise untrained athletes a concurrent endurance program does NOT compromise strength gains while with strength athletes the maximal strength gains are strength gains while with strength athletes the maximal strength gains are impaired. impaired.

5.) Why are they impaired?5.) Why are they impaired?

CHRONIC FATIGUECHRONIC FATIGUE


6.) Complete the following schematic 6.) Complete the following schematic demonstrating the basic principle of demonstrating the basic principle of periodization.periodization.

Intensity Low

Intensity High

Volume High

Volume Low

Foundation

Training

PEAK


7.) According to Matveyev’s training 7.) According to Matveyev’s training phases which of the following is NOT phases which of the following is NOT a phase of training?a phase of training?

a.) preparatorya.) preparatory

b.) generalb.) general

c.) competitivec.) competitive

d.) transitiond.) transition


8.) According to Kraemer et al. (2003) 8.) According to Kraemer et al. (2003) what model of concurrent resistance what model of concurrent resistance training in collegiate women tennis training in collegiate women tennis players yielded the BEST sport-players yielded the BEST sport-specific adaptations? And why?specific adaptations? And why?

The nonlinear (undulating) model yielded the best specific The nonlinear (undulating) model yielded the best specific adaptations for these women’s players. This model worked adaptations for these women’s players. This model worked best b/c it allowed fluctuations on volume DURING the best b/c it allowed fluctuations on volume DURING the competitive season to avoid any potential overtraining and competitive season to avoid any potential overtraining and it also eliminated boredom of tennis players.it also eliminated boredom of tennis players.

Endurance TrainingEndurance Training Physiological ChangesPhysiological Changes

Positive adaptation discussed in first half of this course Positive adaptation discussed in first half of this course (review)(review)

COMMON THEMECOMMON THEME: improve the body’s ability to supply and : improve the body’s ability to supply and utilize ATP to power muscular exerciseutilize ATP to power muscular exercise

What dictates endurance performance?What dictates endurance performance? Genetic ContributionGenetic Contribution

• Muscle fiber typeMuscle fiber type• Maximal aerobic capacityMaximal aerobic capacity (diminishing returns principle) (diminishing returns principle)

Training StatusTraining Status• Lactate thresholdLactate threshold• Exercise economyExercise economy

AcuteAcute• NutritionNutrition• RestRest• Hydration statusHydration status• PsychePsyche } “details”

Endurance TrainingEndurance Training

Maximal Aerobic Capacity Maximal Aerobic Capacity

VOVO22 max max Considered most objective measure of Considered most objective measure of

endurance capacityendurance capacity DefinitionDefinition: highest rate of oxygen : highest rate of oxygen

consumption during maximal exerciseconsumption during maximal exercise• As exercise intensity increases there is a “plateau-ing” of As exercise intensity increases there is a “plateau-ing” of

oxygen consumption valuesoxygen consumption values

Improvements with trainingImprovements with training• 15-30% 15-30% ↑↑ over the first three months over the first three months• Could rise as much as 50% over the first 2 yearsCould rise as much as 50% over the first 2 years

Not the best determinant of endurance Not the best determinant of endurance success success


Maximal Aerobic CapacityMaximal Aerobic Capacity

Endurance TrainingEndurance TrainingUS XC Ski Team – Field Test for Maximal Aerobic CapacityUS XC Ski Team – Field Test for Maximal Aerobic Capacity

PurposePurpose• Determine intensity to improve maximal Determine intensity to improve maximal

oxygen uptakeoxygen uptake RequirementsRequirements

• 1 Km of consistent upgrade of 5-10%1 Km of consistent upgrade of 5-10%• Heart Rate monitorHeart Rate monitor

TestTest• 10-12 runs through on the 1 Km upgrade10-12 runs through on the 1 Km upgrade• Increase intensity on each run by about 5-10 Increase intensity on each run by about 5-10

bpmbpm• Average HR for last minute of each runAverage HR for last minute of each run• Calculate speed of each runCalculate speed of each run

PlotPlot• Speed of run vs. average HRSpeed of run vs. average HR

Similar versions for runningSimilar versions for running

Conconi et al. (1982)Conconi et al. (1982)

Jones, A and Doust, J (1995) Jones, A and Doust, J (1995) Lack of reliability in Lack of reliability in Conconi'sConconi's heart rate deflection point heart rate deflection point. International . International Journal of Sports Medicine, Vol 16, pp 541-Journal of Sports Medicine, Vol 16, pp 541-544. 544.

Deflection point


Muscle Fiber TypeMuscle Fiber Type Slow-twitch (type I) fibersSlow-twitch (type I) fibers

Long-distance runners Long-distance runners ~70% ~70% (some > 92%)(some > 92%)

Greater capillary densityGreater capillary density Greater mitochondrial contentGreater mitochondrial content Increased oxidative enzymesIncreased oxidative enzymes Positive correlation between % of Positive correlation between % of

ST fibers and best 6 mile ST fibers and best 6 mile performanceperformance

Good ArticleGood Article

Difficult to switch fibers from type Difficult to switch fibers from type II II type I type I

Endurance training will Endurance training will transfer some % of fiber transfer some % of fiber subtypes to become more subtypes to become more oxidative (Ch. 1)oxidative (Ch. 1)

Frank Shorter: 1972 Olympic marathon champion

Blood Lactate ConcentrationBlood Lactate Concentration

Rest & steady-state exerciseRest & steady-state exercise: a good balance between production and : a good balance between production and removalremoval

When exercise intensity is increased to a point the removal (clearance) of When exercise intensity is increased to a point the removal (clearance) of lactate is not adequatelactate is not adequate

Onset of blood lactate accumulation (OBLA)Onset of blood lactate accumulation (OBLA) Anaerobic ThresholdAnaerobic Threshold Lactate ThresholdLactate Threshold

• This point is described at the % of VO2 max where it occursThis point is described at the % of VO2 max where it occurs


Lactate ThresholdLactate Threshold

Rate of Production

Rate of Removal

Best predictor of endurance successBest predictor of endurance success LT is used as part of the LT is used as part of the exercise prescriptionexercise prescription

Exercise intensity is set right above or below this Exercise intensity is set right above or below this point of lactate accumulationpoint of lactate accumulation

Pattern of LT is similar between trained and Pattern of LT is similar between trained and untrained individualuntrained individual

Untrained: OBLA at 55% of max VO2 Untrained: OBLA at 55% of max VO2 Trained: OBLA at 80-90% of max VO2Trained: OBLA at 80-90% of max VO2

• Due to a blunted catelcholamine responseDue to a blunted catelcholamine response• Increased ability to deliver and extract oxygenIncreased ability to deliver and extract oxygen• Increased lactate utilizationIncreased lactate utilization

Figure 9.3Figure 9.3


Lactate Threshold (LT)Lactate Threshold (LT)


Lactate Threshold (LT)Lactate Threshold (LT)

Steady-State TrainingSteady-State Training (“tempo runs”)(“tempo runs”)• Performed as close to LT as possiblePerformed as close to LT as possible• Duration will change depending on:Duration will change depending on:

• Training statusTraining status• Type of endurance activityType of endurance activity (i.e. cycling vs running)(i.e. cycling vs running)

• Distance of goal eventDistance of goal event

Interval TrainingInterval Training• Short duration training above the LTShort duration training above the LT• Rest intervals allow lactate [ ]s to return to Rest intervals allow lactate [ ]s to return to

near-normal before the next intervalnear-normal before the next interval


Improving Lactate Threshold Improving Lactate Threshold

Definition:Definition: describe oxygen consumption required to run describe oxygen consumption required to run at a given velocityat a given velocity• Explains differences in performance with runners of similar Explains differences in performance with runners of similar

VO2 maxVO2 max

Biomechanics will influence economy of both cycling and Biomechanics will influence economy of both cycling and runningrunning

Other factors influencing exercise economyOther factors influencing exercise economy Body temperatureBody temperature Wind resistanceWind resistance Weight Weight Daniels 1985Daniels 1985


Exercise Economy Exercise Economy


Monitoring Intensity Monitoring Intensity Heart RateHeart Rate

Close relationship with HR and oxygen consumption Close relationship with HR and oxygen consumption (Fig 9.5)(Fig 9.5)

Regardless of age, conditioning level, or gender this Regardless of age, conditioning level, or gender this relationship between VO2 max and HR is maintainedrelationship between VO2 max and HR is maintained

Rating of Perceived Exertion (RPE)Rating of Perceived Exertion (RPE)

Borg Scale (RPE)Borg Scale (RPE)6 No exertion at all7 Extremely Light9 Very Light11 Light13 Somewhat Hard (70% of max HR)15 Hard (heavy)17 Very Hard19 Extremely Hard

May not be the best indicator for exercise intensities between 50-80%.

Abstract

Lactic Acid MetabolismLactic Acid Metabolism

LDH

Lactate Dehydorgenase (LDH): catalyzes the interconversion of pyruvate and lactate.

Lactic Acid MetabolismLactic Acid Metabolism Lactate produced and released from tissue even with adequate Lactate produced and released from tissue even with adequate

oxygen (LDH always present)oxygen (LDH always present) Several tissues beside muscle produce lactate (skin, liver, heart, Several tissues beside muscle produce lactate (skin, liver, heart,

renal, RBCs)renal, RBCs) Lactate constantly released into and taken up from blood: Lactate constantly released into and taken up from blood:

“turnover” (~75%)“turnover” (~75%) Even oxidized within the heart! (Good Introduction in the article)Even oxidized within the heart! (Good Introduction in the article)

Lactate can serve as oxidative energy substrate (gluconeogenesis) Lactate can serve as oxidative energy substrate (gluconeogenesis) or be incorporated in AA’s or proteins (~25%)or be incorporated in AA’s or proteins (~25%)• LA taken up by liver and used as building block to make liver glycogenLA taken up by liver and used as building block to make liver glycogen

““Lactate Shuttle” – lactate produced in myofibers with Lactate Shuttle” – lactate produced in myofibers with ↑↑ rates of rates of glycolysis used as ENERGY by nearby or remote cells with glycolysis used as ENERGY by nearby or remote cells with ↑↑ oxidative capacityoxidative capacity• Never gets in blood so blood lactate NOT affectedNever gets in blood so blood lactate NOT affected

Endurance training improves muscle capacity for lactate utilization and increases membrane transport of lactate probably via an increase in Type I monocarboxylate

transport protein (MCT1) and perhaps other MCT isoforms as well.

Lactate ShuttleLactate ShuttleIllustration of the essential elements of the recently introduced intracellular lactate shuttle (red) in comparison to the more well-known malate-aspartate and glycerol-phosphate NAD+/NADH shuttles (blue). LDH, lactate dehydrogenase;

MCT (monocarboxylate transporter) , monocarboxylate transporter; ETC, electron transport chain; Shuttles, malate-aspartate and glycerol-phosphate NAD+/NADH shuttles. The H+ ions for pyruvate and lactate are inserted to emphasize that the MCT symports a proton; the same MCT carrier can transport both pyruvate and lactate. Note that the mitochondrial LDH may actually be in the intermembrane space of the mitochondria and on the outer surface of the inner membrane. Note also that operation of the intracellular lactate shuttle delivers both reducing equivalents and substrate for oxidation to mitochondria. The intracellular lactate shuttle explains HLa production and accumulation under aerobic exercise conditions.

Endurance training improves muscle capacity for lactate utilization and increases membrane transport of lactate probably via an increase in Type I monocarboxylate

transport protein (MCT1) and perhaps other MCT isoforms as well.

Lactate exchange can occur between:Lactate exchange can occur between: Active Active Inactive Myofibers (same muscle) Inactive Myofibers (same muscle) Active Active Inactive Muscles (X-training effect) Inactive Muscles (X-training effect)

• The Journal of Physiology workers from two different The Journal of Physiology workers from two different laboratories (Rasmussen et al. 2002; Sahlin et al. 2002) laboratories (Rasmussen et al. 2002; Sahlin et al. 2002) dissent from the refined concept, but do agree 'it is well dissent from the refined concept, but do agree 'it is well documented that lactate can be released by one documented that lactate can be released by one muscle and oxidized by another muscle' muscle and oxidized by another muscle'

Blood Blood Muscle Muscle Active Muscle Active Muscle Liver Liver Active Muscle Active Muscle Heart (sink for lactate, b/c of H-LDH) Heart (sink for lactate, b/c of H-LDH)

Within cytosol of same cell, [lactate] Within cytosol of same cell, [lactate] ↑↑ away from away from mitochondria and mitochondria and ↓↓ [lactate] close to mitochondria. [lactate] close to mitochondria.

Lactic Acid MetabolismLactic Acid Metabolism (con’t) (con’t)

Lactic Acid Metabolism Lactic Acid Metabolism (con’t)(con’t)

Exercise ConditionsExercise Conditions• At beginning of exercise muscle becomes site At beginning of exercise muscle becomes site

of net lactate releaseof net lactate release Net release of lactate UNDERESTIMATES lactate Net release of lactate UNDERESTIMATES lactate

production by muscleproduction by muscle• Initial rate of release depends upon mass of Initial rate of release depends upon mass of

active muscleactive muscle• With With ↑↑ exercise intensity, VO2 in linear manner exercise intensity, VO2 in linear manner

but lactate but lactate ↑↑ in curvilinear fashion in curvilinear fashion• Primary reason for sharp in lactate production Primary reason for sharp in lactate production

is stimulation of sympathetic nervous systemis stimulation of sympathetic nervous system Catelcholamines stimulate glycolysis but not Catelcholamines stimulate glycolysis but not

oxidative enzymes, also oxidative enzymes, also ↓↓ splanchic blood flow ( splanchic blood flow (↓ ↓ uptake by liver and kidneys)uptake by liver and kidneys)

Lactic Acid MetabolismLactic Acid Metabolism (con’t) (con’t)

Fiber Type DifferencesFiber Type Differences• During exercise lactate produced by FT fibers During exercise lactate produced by FT fibers

can either diffuse directly or via blood into ST can either diffuse directly or via blood into ST fibers which can take it up and oxidize itfibers which can take it up and oxidize it

• Concurrently some FOG fibers can release Concurrently some FOG fibers can release lactate while others consume itlactate while others consume it

• FT fibers have greater capillarity than needed FT fibers have greater capillarity than needed for oxidative capacity, may be more important for oxidative capacity, may be more important for lactate than oxygen transportfor lactate than oxygen transport

• LDH profile strong predictor of whether fiber LDH profile strong predictor of whether fiber will be net producer or net consumer will be net producer or net consumer

Post-Exercise Lactate MetabolismPost-Exercise Lactate Metabolism

Since 1928 it has been known that Since 1928 it has been known that blood [lactate] blood [lactate] ↓↓ more quickly with more quickly with ACTIVE than PASSIVE recoveryACTIVE than PASSIVE recovery

Due to Due to ↑↑ blood flow to removal centers and blood flow to removal centers and ↑↑ energy demand energy demand

Is there an optimal training intensity?Is there an optimal training intensity? Rate of blood lactate decline Rate of blood lactate decline ↑ ↑ along with along with

intensity up to a critical pointintensity up to a critical point

TaperingTapering

Tapering Phase:Tapering Phase: final period of training before most important final period of training before most important competitioncompetition

• Still remains more of an art rather than an informed scienceStill remains more of an art rather than an informed science• ““Scientific Bases for Precompetition Tapering Strategies”Scientific Bases for Precompetition Tapering Strategies”

Mujika & Padilla (2003)Mujika & Padilla (2003)

Aim of TaperingAim of Tapering: reduce psychological and physiological effects of : reduce psychological and physiological effects of everyday training with the thought that performance can be everyday training with the thought that performance can be maximized over a short time framemaximized over a short time frame

Reduction of Training Load:Reduction of Training Load: the extent with which load can be the extent with which load can be reduced is of greatest concern so that detraining does not occurreduced is of greatest concern so that detraining does not occur

Reduction of Training IntensityReduction of Training Intensity: the most effective tapering : the most effective tapering involved a HI-Intensity and LO-volume approachinvolved a HI-Intensity and LO-volume approach

Reduction of Training Frequency:Reduction of Training Frequency: for highly trained individuals for highly trained individuals training frequency should remain normal to avoid a “loss of feel” training frequency should remain normal to avoid a “loss of feel”

Tapering Tapering (con’t)(con’t)

Muscle Fiber: Muscle Fiber: type IIa (FOG) more affected than type I type IIa (FOG) more affected than type I fibers fibers (Trappe et al. 1998)(Trappe et al. 1998)

Duration of Taper:Duration of Taper: the optimal time frame has not been the optimal time frame has not been establishedestablished

Type of TaperType of Taper• LinearLinear• ExponentialExponential

Slow DecaySlow Decay Fast DecayFast Decay

• StepStep

*Only 1 study has looked at the performance effects of *Only 1 study has looked at the performance effects of different types of taper. A fast experimental produced different types of taper. A fast experimental produced the best performance increases in a group of the best performance increases in a group of triathletestriathletes

Tapering Tapering (con’t)(con’t)

Tapering StrategyTapering StrategyMinimize fatigue without compromising fitness

Maintain Training Intensity (middle distance taper)Reduce Training Volume by 60-90%

Maintain Training frequency at >80%Individual taper duration between 4 and 28 d

Use progressive, nonlinear taper designsExpect performance improvements of ~3% (range 0.5-6%)

Mujika et al. (2002): resting testosterone increases Mujika et al. (2002): resting testosterone increases following a 6-day taper improving the anabolic:catabolic following a 6-day taper improving the anabolic:catabolic ratioratio

TaperingTapering

Mathematical ModelingMathematical Modeling

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Endurance Training & Tapering EXS 558 Dr. Moran Wednesday November 9, 2005