Pacing Flashcards

1
Q

What is an even-pace pacing strategy?

A

Jump up to race pace ad hold from start to finish

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2
Q

What is a fast-pace/positive pacing strategy?

A

Start at a higher velocity and slowly drop

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3
Q

What is an all-out pacing strategy?

A

Race begins at a low velocity and increases over time

may be adopted in extreme environmental conditions

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4
Q

How can pacing strategies be measured?

A

Traditionally with splits but can also use power meters on bikes etc

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5
Q

What is the conventional pacing strategy for short duration events (< 1 min)?

A

All-out
get out fast and maintain high velocity
work on speed and endurance to reduce the drop off

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6
Q

What is the conventional pacing strategy for short duration events (1-5 min)?

A

Even pace is not best

fast/all-out start is preferred in many sports

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7
Q

What is the mechanism behind the all-out start strategy

A

Ergogenic in increasing oxidative energy contribution, meaning less anaerobic (less glycogen used and less accumulation of metabolites)

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8
Q

How does stimulation of O2 consumption effect mitochondria?

A

Chnages in extramitochondrial phosphorylation potential - ATP/ADP/Pi

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9
Q

What is the influence of work-rate on regulators of oxidative phosphorylation?

A

Higher ADP accumulation during higher-intensity exercise
Similiar responses for Pi
Mucle PCr declines faster during high-intensity exercise

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10
Q

What are the limitations of an extended all-out period?

A

initial muscle alkalosis due to CK then pH declines reflecting a after rate of muscle glycogen depletion

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11
Q

What are the strengths and weaknesses of leading the pack?

A

better running eceonomy, can choose shortest distance to run, set the pace but wind resistance

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12
Q

What are pacing strategies like when the race is > 5 min?

A

More irregular strategies

often involve an even pace with an all-out sprint

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13
Q

Which supplements are beneficial for pacing?

A

Caffeine - yes

Caf/CHO gum, enhances performance but not overall times

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14
Q

What is the effect of combining all-out exercise within a warm up?

A

Following a 20-min recovery can be beneficial (seen in 4km race)

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15
Q

What is pacing like when events are > 30 min?

A

Those who maintain an even place with little variation from mean tend to do better

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16
Q

Considerations for events > 2 hours?

A

Mean pace will decline over time, dont strat too fast, definitely consider nutrition