Changes

Part of knowing This page is my attempt to provide an approach to training based on the currently available research. I've found that most training plans follow established protocols without reference to the latest exercise science. This work is primarily focused on working out how to I personally should train , with a focus on ultra-endurance. Exercise performance is understanding incredibly complex, and the effects of trainingscience is limited, so I've taken some simplifying steps and used personal experience to compensate.

* '''[[VO2max|V̇O₂max]]'''. Aerobic capacity appears to be a the key aspect component of performance for races from the 5K<ref name="RamsbottomNute1987"/> to 24 hours<ref name="MilletBanfi2011"/>.* '''Running Economy'''. How fast you run for a given oxygen consumption is another critical aspect of performance<ref name="MilletBanfi2011"/><ref name="ScrimgeourNoakes1986"/>. One paper concluded that [[Running Economy]] factors included "''metabolic adaptations within the muscle such as increased mitochondria and oxidative enzymes, the ability of the muscles to store and release elastic energy by increasing the stiffness of the muscles, and more efficient mechanics leading to less energy wasted on braking forces and excessive vertical oscillation''" <ref name="PaavolainenHäkkinen1999"/>. There is also evidence that reduced breathing effort is partly responsible for improved RE. See [[The Science of High Intensity Interval Training]]. * '''Endurance'''. It's generally accepted that training is required to race longer distances. Being a fast 5K runner doesn't mean you can run the marathondistance. Even trained runners show symptoms of neuromuscular fatigue running marathon or longer races<ref name="TarnopolskyMillet2011"/><ref name="NicolKomi2007"/>. I've split "endurance" into two parts, mechanical and biochemical.** '''Mechanical Endurance'''. I'm using this term to primarily reflect the ability of the muscles to withstand eccentric exercise, but also to reflect changes in bone and connective tissue. There's good evidence from [[Delayed Onset Muscle Soreness]] (DOMS) that this is both trainable and critical for performance. DOMS produces immediate weakness in the muscles, well before any soreness occurs. ** '''Biochemical Endurance'''. Beyond the mechanical endurance there appears to be other factors. This is evident from long distance cycling, which includes no eccentric exercise. It's unclear to me the details of this biochemical endurance, but I suspect it's related to the glycogen and fat metabolism.

* '''Downhill technique'''. The relative performance benefit of improved downhill running technique might be significant, something that's especially important for trail races. Note that the benefits of downhill running on mechanical endurance are separate.

Improving Running Economy is not as well studied as [[VO2max|V̇O₂max]], but there are a number of well documented approaches. * There is [[The Science of High Intensity Interval Training| research supporting the use of HIIT to improve RE]]* Explosive (plyometrics) or maximal strength training improves RE, and can even improve the economy of cycling<ref name="RønnestadMujika2014"/>.* There's some evidence that intermittent hypoxia might help with RE<ref name="BurtscherGatterer2010"/>.* One study suggests that training volume may improve RE<ref name="ScrimgeourNoakes1986"/>, but it's unclear if that's overall mileage covered, or if it's an increase in a specific training type. It seems likely to me that the underlying mechanism for improving RE via HIIT or plyometrics/max strength training is similar. Given the injury risk of plyometrics/max strength training I'm going to focus on HIIT only. ==Mechanical Endurance ==The evidence from [[Delayed Onset Muscle Soreness]] (DOMS) is clear that it's the eccentric load that builds mechanical endurance. This occurs in running, but not cycling or swimming, and is greatly multiplied by downhill running. ==Biochemical Endurance ==There is very little research available into Biochemical Endurance, and I've reviewed this at [[The Science of the Long Run]].

Does the The different modalities probably have different training frequency change with training modality? I think it does; frequencies. HIIT has a faster recovery time than endurance training. =Training Palette Muscle Fiber Recruitment=There are many types The depletion of training that can be performed, forming a palette to choose fromglycogen within [[Muscle| slow twitch fibers]] results in the recruitment of fast twitch fibers<ref name="KrustrupS??Derlund2004"/>. * LMP. Long, marathon paced run. * LSD. LongHigher intensities also recruit more muscle fibers, with slow distance. * Ultra. Training beyond the marathon distancetwitch being recruited first, either competitively or then fast twitch being recruited as a training run.* Broken 5Kintensity increases. Running at 5K race pace with 20-30 seconds rest per 400m. * Heat adaptation. Run or cycle in hot conditions or with too many clothes This suggests to stress me that very high intensity and very long duration both have training effects on a greater number of muscle fibers, including the heat production"last responder" fast twitch fibers. Don't overheat or dehydrate!* HIIT. * Hypoxic HIIT. ItI suspect that's possible that hypoxia (altitude training) during HIIT may provide greater benefits. * Downhill treadmill. The ultimate boost for muscular endurance. * Uphill walking. Low impact why long duration and good training for ultrashigh intensity can have paradoxically similar improvements in [[VO2max|V̇O₂max]].