3. This presentation will be different.
◦ The first part will be philosophical
◦ The 2nd part will be fun stuff- real world
examples and application
◦ The last part will be controversial
4. Evidence based?
only 13% of all treatments used by doctors have good
evidence
an additional 21% of treatments that are “likely”
beneficial.
What about the other 66%?
Is Science Bad? No, but…
You have to understand it’s limitations in
order to know how to use it.
5. Science conforms to the individual:
Average vs. Individual
Research focuses on the average.
Responder vs. non responder in coach speak is actually an
issue of applying the correct stimulus
Do we really expect 4mi tempo at X pace to work for
everyone?
Timmons et al.(2011) put it best when talking about the
non-responder phenomenon:
“It is also an observation that is largely ignored by the
majority of researchers interested in the health benefits
of exercise training, presumably because the focus has
been on the “average” health benefits within a population
and the desire to have a simple health promotion
message.”
6. ◦ Measurement
We overemphasize the importance of what we can
measure.
Science evolves based on what we can measure at the
time.
VO2max
Vollaard et al. (2009) “Moreover, we demonstrate that
VO2max and aerobic performance associate with distinct and
separate physiological and biochemical endpoints,
suggesting that proposed models for the determinants of
endurance performance may need to be revisited (pg. 1483)”.
7. Researchers=
No change
Coaches=WHY
the individual
differences?
(i.e. If I’m that guy at 6%
increase I sure think it
works!)
J Appl Physiol. 2011 Oct 27. [Epub ahead of print]
"Live high - train low" using normobaric hypoxia: A double-blinded, placebo-
controlled study.
8. The isolation approach:
Scientist- break It down to isolate a variable
X effects Y and Y is RELATED to performance so it
should work…
Coach- Global approach
X effects A,B,C,D, etc. How everything interacts is
more important
All sorts of other crap
(population, equipment, study
length, long term vs. short term, etc.)
9. 1. Deciding whether something is
useful:
Stool test
1.Practical- Does it work in the
“real world.”
2. Research- Is there scientific
research on it and does it confirm
that it works?
3. Theory- Is there a legitimate,
non-pseudoscientific, theory for
why it might work?
10. 2. Using scientific Knowledge to formulate Real
world ideas
Use knowledge of HOW body works and learn
how to apply that knowledge.
11.
12. Lactate Curve
◦ How?
◦ What it means?
◦ Missing variable- MAX Lactate
0
1
2
3
4
5
6
7
8
9
4:264:334:404:484:555:025:095:165:245:31
Lactate(mmol)
Mile pace
Lactate Levels
1st test
2nd test
3rd test
◦ Test 2- Sprint+ aerobic
◦ Test 3- overdid speed
side
16. Data from Renato Canova
0
2
4
6
8
10
12
14
16
18
2000 4000 6000 8000 10000 finish
Research
Elites
STEADY STATE!!
17. Passive versus Active
◦ Stretch Reflex
◦ Inertial forces
(i.e. Don’t use high knees as a cue)
What it looks like versus what is actually going on are
different.
Casio Exilim (High speed cameras-$150)
18. 200 in 28.2sec
Ground
Contact Flight Time Stiffness
Galen Rupp 0.128 0.133 75.6
Mo Farah 0.153 0.152 67.5
GC Stiffness Reactivity Force
Galen Rupp .128 44.7 3.71 1572 N
5 hop plyo test:
19. Fasted Runs
◦ Theory-low glycogen is signal for adaptation. Shifts fuel
usage towards more fat
◦ Research- Drust et al.(2009), Yeo et al. (2008)
◦ Practical-Lydiard, Cerutty, Van
Aaken,Kenyans, Canadians (!?)
Practical- start with running before breakfast for
30min, slowly increase up to close to 2hrs for marathoners.
1-2x a week depending on goal/time. EASY training after
(RECOVER)
Adapting the gut
◦ Can increase the amount of Carbohydrate our gut can
process=enhanced marathon performance with lower GI
stress
◦ Practical experience- eat dinner, go run- after a week
you’ll be fine with no GI problems.
Drust B, Morton JP. Promoting Endurance Training Adaptations with Nutritional
Interventions: The Potential Benefits of “Low Carbohydrate” Training. Kinesiology
2009; 41: 19–24.
20. O2 saturation and EIAH
◦ If low at altitude
Check HgB mass/ferritin levels
◦ If drops by ~15% during hard
workout, then limited diffusion
At lungs likely
Resisted breathing?
◦ Use to screen for altitude
HR/ HRV
◦ Morning HR- some people can notice trends
◦ HRV- gives a picture of Sympathetic vs.
parasympathetic Nervous System stress
21. Using Smart Phones
◦ Data base
◦ Rate:
Overall feeling
Workout rating
“Pop” in legs
Injuries/Soreness
◦ Look for trends and correlate to training logs
22. Enhancing your decision making skills
Creating and applying models to help
decision making
◦ Simple fatigue models to determine workouts
Simple fatigue models
Muscle Fiber theory and application to kick
development
23. Knowledge:
◦ Best 5k/10k runners can run with lower levels of lactate at
race pace but reach a very high level at the end of the race.
Simple Lactate model:
◦ Decrease Lactate overall
mileage, high end aerobic work, aerobic intervals
◦ Maintain/Increase lactate production abilities
Pure speed work/ speed endurance
Ex: Hill Sprints
◦ Decrease Lactate at Race Pace
Alternations, Aerobic intervals at specific paces
Combine specific work with aerobic work to teach how to utilize
lactate at race pace.
◦ Increase Lactate that can be accumulated over race
Strength endurance work
Specific Speed endurance (5k/1500 blends)
24. Knowledge:
◦ “The greater the ability of the athlete to oppose fatigue (by maintaining
strength levels), the smaller the drop in speed and consequently the better the
performance.” Miguel et al. 2004
◦ 400m race- (Numella et al. 1992,1994)
Force production drops 16% after 300m and 25% after 400m.
Increase in muscle activity (measured by EMG) to compensate for
failure of muscle fibers that were doing the work.
Kick development:
◦ 1.Increase maximum fibers recruited
Flat Sprints, Hill Sprints, Power work
◦ 2. Improve ability to use for prolonged time
Circuits, alternations, hills+flats
◦ 3. Learn to recruit them under high acidity
fast workouts with bounding/hills
2x500(200 at faster than 800 pace, 100m bound at near mile pace, 200m kick in)
full rest between
Works by 1st part Increase lactate/fatigue, 2nd part increases fibers recruited, last part
teaches you to use those fibers while fatigued
Circuits with fast speed running, max intensity bounding and exercises
3-4x400m of 25sprint/25 cruise
Miguel, P. J. P. & Reis, V. M. M. (2004). Speed strength endurance and
400m performance. New Studies in Athletics
25. Signal pathway
interactions
◦ Gives you the dose,
the timing, and the
interaction
Adaptation
Process
RBC
example
Altitude
Decrease
O2 levels
Hif-1a
EPO
RBC
increase
26. Messenger Signaling Pathways
initiated
Functional Results
Mechanical Stretch-
frequency and intensity
CaMK, MAPK and
IGF pathways
Hypertrophy, fast to slow
fiber type conversions,
Changes in Calcium
levels in the cell
CaMK, MAPK, protein
kinase C
Hypertrophy, slow twitch
fiber type conversion,
mitochondria
NAD: NADH ratio
Low muscle glycogen AMPK and MAPK Increased mitochondria
ATP:AMP ratio AMPK Increased mitochondria
Decreased blood Oxygen
levels
HIF-1 Increased EPO and Red
Blood cells
PI3-k and Akt mTOR Muscle Hypertrophy
MAPK=Mitogen activated protein kinase IGF-Insulin Like Growth Factor
PI3-k= Phosphatidylinositol 3-kinase
CaMK=Calcium/Calmodulin pathway
Why care?
•Interactions matter:
•AMPK inhibits mTOR
•Do endurance work AFTER strength and you inhibit hypertrophy
•Knowledge of stimulus
•Explains why training does what:
•AMPK and CaMK can both Increase mitochondria.
•AMPK= activated through endurance.
•CaMK= activated through intense intervals.
27. Laursen, P. Training for Intense exercise performance: High
volume or high intensity. 2009
32. Don’t over recover.
Periodize recovery so you use it when you
need it
◦ Base and Pre competition phase
Damage is good
Selectively use recovery modalities when athlete is on
“edge”
◦ Peaking
Slight increase in recovery modalities because
emphasis shifts from training to racing
33. Testosterone and muscle growth
◦ Elevated systemic hormones does not effect muscle
hypertrophy
Chronically supraphysiological levels (i.e. drugs) aids muscle
growth, not what we get in regular acute exercise.
Compression Socks
◦ Blood Flow not the issue
◦ Modulates muscle “tuning” (think vibrations)
Stretching
◦ Static= reduced performance beforehand
Hands over head
◦ Let your kids fall over
Elevations in ostensibly anabolic hormones with resistance exercise enhance neither
training2 induced muscle hypertrophy nor strength of the elbow flexors. J Appl Physiol (
34. Cushioning and
Pronation= Broken
Paradigm
Running surface-
◦ “hard” surfaces not evil
if they’re accustomed
to it.
Individualization
◦ Feel most important
36. Use Science, don’t be married to it.
Practical Application of ideas.
Lab vs. Real World
Average vs. Individuals
Know what you’re testing for and what the
measurement means.
37. www.Scienceofrunning.com
For shoe stuff:
◦ www.Runblogger.com
◦ Benno Nigg’s Biomechanics of Sports Shoes
Running related research briefs:
◦ www.Sweatscience.com
◦ Alex Hutchinson’s Which comes first Cardio or
Weights?
Lactate
◦ Jan Olbrecht’s Science of Winning