Endurance training and testing

Question 1

What is Lactate steady state?

Answer 1

The highest % athletes are able the achieve without an increase in lactate

Question 2

What is Lactate minimum?

Answer 2

Where the metabolism of lactate is balanced therefore appearance and disappearance are equal

Question 3

What are the four training Intensitys for endurance adaptations?

Answer 3

1. Easy
2. Steady
3. Threshold
4. Interval

Question 4

Define the easy training Intensity for endurance training

Answer 4

Low intensity

Low-Moderate durations (30-60-minutes)

Question 5

Define the steady training Intensity for endurance training

Answer 5

Prolonged bouts of moderate intensity are the main modality

Provide the largest volume of work

Typically 60 – 120 minutes at 60 – 70% vo2max

Question 6

Define the thresold training Intensity for endurance training

Answer 6

Training at or around lactate tolerence will result in improved performance

At the intensity when blood lactate rises dramatically,

Controlled by either; pace, HR, workload, Typically 30 – 60 minutes continuous at threshold pace

Question 7

Define the Interval training Intensity for endurance training

Answer 7

Training above threshold intensity

High work, moderate duration

Typically anaerobic during the work phase and easy aerobic recovery periods,

Typically complete session lasts 45 - 90-minutes, Work periods will be ‘repetitions’ of typically 60-sec to 5-minutes

Question 8

What are the guidelines (length, % of speed, between reps/sets rest, maximum volume) for maximum sprint training?

Answer 8

Length = 20-80m

% of speed = >90

Between reps/sets rest = 3-5 / 6-8

Maximum volume = 900