Friday, February 10, 2012
Login

Research Articles

jon_mcgavockDr. Jon McGavock has a Doctorate in Exercise Physiology from the University of Alberta and recently completed a postdoctoral fellowship in one of the world's most respected exercise research institutes in Dallas, Texas.  Currently an Assistant Professor in the Faculty of Medicine at the University of Manitoba, Jon continues to pursue research in the area of exercise physiology and regularly contributes research articles to benefit Aerobic Power athletes.

kevin_mastersKevin Masters is the head coach of Aerobic Power Training Systems. Kevin graduated from the University of Calgary with a Bachelor of Kinesiology.  He is constantly trying to learn something new through reading research articles or having great Question and Answer sessions with very experienced professionals in the area of endurance training. Each month, Kevin will provide readers with summaries of relevant research and in-depth discussions with associates.

Brian Torrance assists in running coaching and program development in Aerobic Power Training Systems.  He has a Bachelors of Physical Education Degree and a Masters of Science degree from the Department of Medicine, both from the U of A.  Brian is currently working at the University in a large population health study titled Healthy Hearts.  Brian brings a hand’s on approach to his coaching and program development using specific, individualized plans to suit an athlete’s capabilities.  Brian’s tips for race preparation will get an athlete to their best for race day. Each month Brian will contribute an article that will aid the development of an endurance athlete.

2: Physiological and Training Characteristics of Elite Runners: Two Articles

Written by Dr. Jon McGavock

Physical and training characteristics of top-class marathon runners.
Billat VL, Demarle A, Slawinski J, Paiva M, Koralsztein JP. Med Sci Sports Exerc. 2001 Dec;33(12):2089-97

Training and Bioenergetic Characteristics in Elite Male and Female Kenyan Runners.
Billat V, Lepretre PM, Heugas AM, Laurence MH, Salim D, Koralsztein JP. Med Sci Sports Exerc. 2003 Feb;35(2):297-304.

Physical and training characteristics of top-class marathon runners.

Purpose Describe energetic and training differences between top level marathon runners and world class, Olympic level marathon runners.
Subjects

Marathon runners trying to qualify for the Olympics, grouped into 2 groups:

  1. Those who obtained the qualifying standard and made the team
  2. Those who were considered world class but did not qualify
Methods Subjects performed a 10 km run at marathon pace, followed by a 1000 m run as fast as possible. The researchers also measured VO2max (i.e Aerobic Power) in all the athletes and analyzed their training logs.
Results

Although their VO2max was not higher than their slower counterparts they had more leg speed. This determined by an all-out 1000 m time trial immediately following a 10 km run at marathon race pace.

They didn’t run more mileage but the number of training sessions per week at velocities greater than marathon race pace was higher. This may explain their improved leg speed.

Olympic-level female athletes better performance over the marathon could be explained by several factors, including:

  1. Although their VO2max was not higher than their slower counterparts they had more leg speed. This determined by an all-out 1000 m time trial immediately following a 10 km run at marathon race pace.
  2. They didn’t run more mileage but the number of training session per week at velocities greater than marathon race pace was higher. This may explain their improved leg speed.
Message For those of us who are not Olympic level or world class endurance athletes, how do we interpret this data? The importance of this information lies in the physiological characteristics between groups of athletes who are in the same range of endurance performances. We can take this information and use it in our own training, to achieve the most from our training and try to distinguish ourselves from others at our level of competition. Firstly, it seems to be important to train at speeds greater than marathon race pace, in order to improve marathon race performances. Secondly, improving your Aerobic Power, or VO2max is another factor that can predict your performance in the marathon. This can be done by training at VO2 velocities (i.e. close to 3000 m race pace). Finally, for males, the more mileage you run, the faster your marathon seems to be.
Benefit

Periodize your training so that you target your velocity at VO2max at all times throughout your training season

Training and bioenergetic characteristics in elite male and female Kenyan runners.

Med Sci Sports Exerc. 2003 Feb;35(2):297-304.
Billat V, Lepretre PM, Heugas AM, Laurence MH, Salim D, Koralsztein JP.
Purpose Compare physiological and performance characteristics of two types of runners: Those who emphasize high intensity intervals training in their programs and those who emphasize lower intensity threshold-type training.
Subjects

20 elite Kenyan 10 000 m runners grouped into 2 groups:

  1. Those who emphasized high speed training (HST) (i.e. VO2max velocity) in their programs
  2. Those who emphasized low speed (i.e. race pace and tempo runs) training (LST)
Methods Subjects performed a VO2max test on a track to determine their Aerobic Power and velocity associated with VO2max. The researchers also analyzed their training logs.
Results

Differences between those who performed high speed training (HST) vs low speed training (LST) were as follows:

  1. HST had faster 10 km run times by approximately 40 seconds (28:15 vs 28:55).
  2. HST had higher Aerobic Power scores than their LST compatriots.
  3. HST ran faster at their Aerobic Power than did their LST compatriots.
  4. HST ran fewer miles than the LST group
  5. HST ran more miles at speeds associated with their Aerobic Power than did the LST group (LST ran no mileage at running speeds associated with their Aerobic Power).
Message Again, for those of us who are not Olympic level or world class, how do we interpret this data? The importance of this information lies in the physiological characteristics between groups of athletes who are in the same range of endurance performances. We can take this information and use it in our own training, to achieve the most from our training and try to distinguish ourselves from others at our level of competition. Similar to the study they published in 2001 with marathon runners, performance times in 10 km races are associated with 3 main variables: Aerobic Power, time spent training at velocities associated with Aerobic Power, leg speed at Aerobic Power (i.e. 3000 m race pace).
Benefit

How do I apply this to my own training?

  1. Periodize your training so that you have days where you target your velocity at VO2max (i.e. Aerobic Power) at all times throughout in your training.
  2. Do not focus only on race pace in your training for endurance events. Again those athletes who spend too much time at their race pace seem to produce slower times when compared to athletes who incorporate faster running velocities into their training program.
  3. If you do not have time to run extra mileage, try and incorporate workouts that target various speeds along your “metabolic continuum”. Quality may precede quantity in 10 km run performance.

Latest Photo Albums

Who's Online?

0 users and 65 guests online

Latest Discussion

Active Groups

No active groups.

Testimonials

"The approach is what I would call 'metric', trying to get the best results out of the least training, so all workouts are planned and recorded and there is a fair bit of discussion between Kevin and each individual athlete although there are many people in the program."

Andy Trevoy

Our Sponsors

  • pedalhead
  • revive
  • element
  • heritage_valley
  • fast_trax