I feel as though I have a handle on speed reserve as it relates to sprints but was wondering if the same concept applies to longer efforts such as a 10k race. For example would runner A have more power to sprint then runner B at the end if runner A had the ability to run the race at a slightly faster pace then runner B. If so how are these speed reserves related if at all.
Thanks carson for the reply. I will start a diary to give you a handle on what I am doing. I will be gone this week coming for Road and time trail nation championships and will start it when I return.
Any training that is above race pace yet remains aerobic, probably at shorter interval distances, such as 100s and 200s. Thoughts?
Aerobic speed reserve can and should exist in long distances.
How would aerobic speed reserve be determined for a longer event? And to go along with that how can this be improved from a training standpoint?
I was also wondering if this is similar to the topic that lebeau has posted on rugby training since the event is continuous with some surges thrown in and a final burst possibly to the line. As for thoughts on interval distances and speeds how would you figure out what distance/time for any intervals.
I would say no. The training for sports with short, explosive bursts will require a great deal of work on anaerobic Alactic work with an aerobic base, generally performed by intervals at or below game movement pace. Dist runs require some alactic speed work (and lactic speed as well) but a full range of aerobic interval work (below the “threshold”) below, at, and sometimes above race pace.
Is it possible to develop the aerobic base for games by purely using a purely fartlek approach rather than the long. runs
no23, training with intervals is more sport specific (if you are talking rugby), and you will drive up your VO2max more efficiently with intervals (or fartleks) than with long runs.
Amos is probably just concerned with being able to have a strong sprint at the end of a race, and actually in his case, a road race on a bicycle. Maybe you should clarify, amos, so we are on the right track.
Sorry - You are right Carson - my post was slightly off track (literally).
[I was more referring to lebeau’s posts]
Yes Carson it is related to bicycle racing but it seems easier if I relate it to running so everyone feels more comfortable with the topic. I feel confident that I can convert the paces and distances as they would relate to cycling. Overall I get more responses and ideas to running related topics:clap:
Originally posted by Charlie Francis
I would say no. The training for sports with short, explosive bursts will require a great deal of work on anaerobic Alactic work with an aerobic base, generally performed by intervals at or below game movement pace. Dist runs require some alactic speed work (and lactic speed as well) but a full range of aerobic interval work (below the “threshold”) below, at, and sometimes above race pace.
Charlie or others help me clarify the following things so that I understand where you are going with this.
Alactic speed work-how long are these the ranges that I have seen are from very short to 45 seconds this is based on definitions in training lactate threshold by Janssen
lactate speed 45-140 seconds
Are these close to what you are refering to or do you have a more specific interpertation of lactic and alactic work?
Tactics for a person who races but has a good sprint and can either win or do well that way normally dictate that you should conserve energy throughout the race and save a final burst for the finish. What I want to know is how does a higher aerobic speed reserve combine with sprint speed reserve. Normally I train these elements seperatly such as a aerobic warm-up followed by 6x 70 meter acceleration max effort followed by a 2 min rest. I would normally train aerobic interval work in it’s own workout such as 4x2000meters at a maximum pace that does not allow a drop in speed during the interval.
When competing a race takes place at a givin avg. speed. The person that is least fatigued would have a better chance at winning if you exclude other factors such as positioning and tactics that are also important. So what I am trying to do is make the aerbic part of the race as easy as possible so that I would have the maximum use of my anaerbic power at the end. Given this information how do you intergrate these different elements? I have read about vertical and horizontal intergration of training and wonder what would best be applied in this kind of sport (cycling)?amos, you may want to increase your rest for your 6x70m accel´s. If they are high intensity (over 90%) you will get more out of them with a longer rest. I suggest at least 4 min. This may seem very long for an endurance athlete, but you need to emphasize the quality of the intervals if the goal is to get faster over 70m.
Obviously your aerobic work is most important in your program so you have to fit the anaerobic speed work in somehow without letting the aer work suffer. However, the speed work has to be done when you are fresh, so you could do it twice a week, before an aer session, or in separate sessions in such a way as not to have a neg impact on your aer work. If your speed is to improve, you have to keep the quality high and do it fresh. It can´t be done after an aer session.
If the end sprints are longer sometimes (longer than about 20-30 sec), you have to also think about lactate tolerance, and could throw a longer sprint or two in at the end of an aer session to simulate what happens in a race.
What do the rest of you think? Anyone distance people out there?