On Coaching Podcast - With Magness & MarcusAvsnitt: Episode 192: You Don’t Need As Much Vo2Max Work as You Think!
Mina tankar och åsikter är skrivna i kursiv stil, medan det som jag noterat från Podcast-avsnittet är ej kursivt.
Många tränar alldeles för hårt och för mycket och skulle kunna bli bättre genom att byta ut högintensiva pass mot zon 2, öka volymen tills man märker att de klarar av det och sedan, eventuellt, lägga in det högintensiva.
“Get rid of the VO2max, get rid of it! No more VO2max sessions! Why? Because it is so harsh. There is a very good alternative, which is flux training which allows for better metabolic fluctuation versus just that red line for 3-6 minutes hard core. But people love it because it makes you feel like a badass but at the same time to I think the reality is: It’s too hard, too much, too corrosive, that's why you get that big bump, but it is also why you get such a big plateau.”
8-10 x 800m at 3k pace. That’s freaking grinding. That’s a lot of volume. You start looking at that and you are like”oh man, you get 4+ miles worth of work at 2 mile pace or a little faster. That’s where the problem comes in, because there is no natural barrier that kind of limits your volume content. Because of that, it is so easy to dig in that hole and just live there.
Bigger is not better when it comes to VO2max work because of the high degree of glycolytic and acidosis production. Actually, smaller chunks with fluctuation or variability is better because it teaches the body how to clearance stuff. When you are going 5-6-7 minutes in a row and then you take 3 minutes of recovery you don´t get as much modulation or localized clearance (of lactate/biproducts). You get this BIG dump and then a BIG cleanup. Versus in a race where it is like stops and go’s and in XC uphills and downhills there is more modulation that is necessary and you want to teach the body to be able to use those kind of like downhills or areas of the race where the pace might slack a little bit as clearance opportunities. But if you don’t do that and the only concept is “hard case, hard miles' ' it's a devil's gambit, you are playing with fire. We know with acidosis it turns off the nerv firing signaling, the muscle tissue etc.You might have more energy and carbohydrate glycogen available to help you run fast, but because the acidosis effectively has turned off the muscle mass you can’t use it properly.
“I think it is particularly dangerous in high school kids… Because high school kids don’t have as developed aerobic system. They do not have good/well developed clearing stuff out-system. They are not good at grinding like that so what happens is this VO2max work you do hard stuff with a lot of rest, and that rest allows us to get by. And you can see this. You see this kid that looks like he is grinding from rep number 2 to rep 8. They are just riding that line. They are just getting by because they are just pushing with a little bit of rest that allows them to sustain stress. They are not getting smooth into this workout, they are just surviving it. The danger is that you can only grind that line for so long and you don’t have this time to grow in that area."
You just get really fit really fast because you are just grinding that line for so long.
“If oxidation of lactic ingredients after heavy lactic training sessions occurs after 4-6 days. And that is after only doing aerobic training sessions afterwards. If you are gonna do a heavy VO2max session, then you are gonna budget 4-6 days of easy aerobic oxidative activity, to get full clearance, full restoration and oxidation of those lactic ingredients. It occurs after only 2 days after flux training, that's why flux training is better.
Where we get VO2max work often wrong is, in the traditional way the time frame is 5+ days for you to be able to bounce back but in the weekly high school schedule we don’t have that time. What we do instead is stack some more hard work on top of that. Some other workout, and we just keep digging that hole and high school kids are resilient so you don’t see that hole initially or they can withstand it for a while, but eventually what happens is you have to pay for it with exhaustion and fatigue.
Här håller jag helt med vad de säger. Det är svårt att anpassa och göra träningen optimal med 5 dagar i veckan där man ska få in ALL träning.
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