Time for some science...

tracy@transitionsmultisport.com — Tue, 18 Dec 2007 04:03:11 GMT

TOPIC: How Can An Athlete Increase Muscular Endurance?

The Question:

Muscular endurance plays a huge role in just about any sport.

So how do you know you are maximizing your potential, doing what you need to do to have maximum gains?

Well ask yourself this

Recently while training a few athletes, I was questioned about the value and reasoning behind doing all these short burst exercises like "power intervals" or " sprints"...I should have explained...

While there are many reasons for this, I will answer this question with the primary answer and leave the rest for future blogging.

The Three Keys For Muscular Endurance:

Maximal Strength - maximal anaerobic output
Lactic Acid Tolerance - maximal aerobic outout
Strong Aerobic System

If you a all these, then you are going to outlast your opponent!

Today's athletes are armed with an array of training techniques, and as a result, they often become a little frustrated, over-trained or injured. It is not uncommon for an athlete to become misguided and train a single energy system and avoid the others...

So, what is "muscular endurance?"

As stated before, muscular endurance is one's ability to produce maximum force for a maximum amount of time. The force one will put out will naturally become smaller as the time increases. The two main types of muscular endurance are Anaerobic and Aerobic... the former being a short period of time (i.e.- Sprinting) and the latter being a longer period (i.e.- 40 k TT).

Improving Endurance:
How can an athlete improve his/her muscular endurance?

Strength can be broken down into three primary energy systems:

1. ATP-PC Energy System (Anaerobic, 5 - 10 Seconds):

ATP is the primary source of energy used in the muscles. However, studies have shown that a muscle's stored ATP can be depleted within 3 seconds. To compensate, Phosphate-Creatine (PC) is used to restore ATP levels until PC is depleted. Overall, you get about 5 - 10 seconds total of ATP usage.

2. "Lactic Acid" [Glycolytic] System (Anaerobic, 60 seconds):

Once the body has spent all stored ATP and PC, it uses of a process called glycosis, which allows carbohydrates to be broken down without the aid of oxygen. Though a good way to restore ATP, its downfall is Hydrogen ions, and when these ions accumulate, there is "burning" sensation in the muscle, and maximum contraction decreases.

Despite popular belief, the burning is not caused by the lactic acid, but instead lactic acid has been found to turn into glucose(energy) and even protein! Thank you liver!

3. Aerobic System (Aerobic, 60 Sec+ And Anything Slow Paced):

The aerobic system uses a constant supply of oxygen to prevent glycosis from creating lactic acid (This occurrence is commonly referred to as "slow glycosis"). Because of its use of oxygen, activity can continue practically forever, although at a slower pace.

Because this system prevents the creation of lactic acid, a higher aerobic threshold can help prevent the use of the Glycolytic system, and therefore save an athlete a lot of energy and soreness!

Breaking It All Down:

Do you really think they use the same amount of each energy system?

Once you understand the energy systems, it is fairly simple to increase your endurance:

First, get an assessment to identify your greatest need. A proper assessment will address bio-mechanical needs and then conditioning needs. I see swimmers all the time who have difficulty swimming, mostly due to the fact that they have not practiced certain skills for efficiency. Others have great form but their breathing is all goofed up!

Cyclists and runners are no different...take a marathon runner, is their range of motion and is there capacity to produce a maximum amount of energy really able to match the power production of a SPRINTER - ONLY AFTER proper and specific conditioning will they acquire these equilateral performance gains....The performance gains in one energy system will transfer to another making the entire system more interdependent.

Exercises:
Which types of exercises would work best for increasing muscular endurance?

Once again, the appropriate exercise would depend on which system you are needing to train. Because all muscles use the same systems, similar exercises can be used to better train the thresholds of each system:

1. ATP-PC Exercises:

10 - 15 sec sprints - Should be 100% effort. Rest periods should be FULL RECOVERY! 1-3 minutes...

2. Lactate Threshold Training:

"Threshold intervals" - Intervals should be below ANAEROBIC level but above 60% training zone Each Interval should be about 3 -7 minutes depending on fitness level and followed with half as much time resting...repeat 5 -7 times and dincrease number of intervals by 2 each week.... and reduce your rest period dby 10 seconds each week...The MACRO period of training should be 5 weeks for proper muscle adaptation

3. Aerobic Exercises:

Any Exercises For Other Systems - as long as you are breathing, your aerobic system will be activated to at least some degree. For our sport 60% of our training should be at an intensity that averages between 65% and 80% of your MHR. 10% should be focused on Recovery and

There are a multitude of training methods, each with a specific focus. Your best bet is to contact a professional and get tested to identify your training needs...

Why You Need To Bone Up

tracy@transitionsmultisport.com — Fri, 30 Nov 2007 03:31:48 GMT

Bob Breedlove feels like Superman-except for one thing. The orthopedic surgeon from Des Moines, Iowa, who has set several transcontinental cycling records and raced across the country seven times, has the heart of a racehorse, the squared quads of a professional wrestler, the chiseled torso of a lumberjack, and the appearance and vitality of a man far younger than his 51 years.

Lactic Acid Friend or Foe

tracy@transitionsmultisport.com — Thu, 25 Jan 2007 07:00:00 GMT

The expression "lactic acid" is used most commonly by athletes to describe the intense pain felt during exhaustive exercise, especially in events like a 40 k time trial or sprint distance triathlon.

Strength & Conditioning

Time for some science...

Why You Need To Bone Up

Lactic Acid Friend or Foe