Week 2 Key Reading - Mike Gleeson Summary Flashcards
What are O2 Kinetics and why are they important? Mike Gleeson
The rate at which VO2 rises following the onset of exercise to meet the anticipated ‘steady state’ energy demand is an important determinant of the oxygen deficit.
Important because the better this is the lower the depletion of PCr and build up of blood lactate, however, an athlete with improved O2 kinetics will find themselves being able to use greater levels of fat metabolism opposed to carbs for energy, because they have recovered their O2 deficit faster.
What are the physiological factors that limit endurance performance according to Mike Gleeson ?
VO2max Economy Lactate threshold MLSS VO2 Kinetics Rate of glycogen depletion
What are the usual lactate levels at rest and a lactate turnpoint ? Mike Gleeson
Rest - 1.0mM
LTP - 2-4mM
What is the CS definition, what does it represent and how is it assessed? Mike Gleeson
Critical Speed
CS theoretically represents a running speed above which VO2, minute ventilation, heart rate, and blood [lactate] cannot be stabilised as exercise proceeds.
Assessed via three exhaustive exercise bouts completed on separate days.
What are the recommendations for training speeds working around LT and LTP points? Mike Gleeson
- Below LT - easy recovery, long relaxed runs
- Between LT AND LTP - 30-60 mins general good quality steady aerobic session.
- At LTP or just above - Tempo or brisk running for race prep.
What are the primary methods of improving VO2max following a short block of endurance training and how ? Mike Gleeson
The main improvement from an increase in Qmax. This occurs because of an increase in red blood cell count and haemoglobin mass, therefore allowing more blood to be pumped that is higher in O2, increasing VO2max.
What was found in the Mike Gleeson summary about the primary limitations to performance in middle distance evens vs long distance events in athletics ?
In middles distance the limitations are power and capacity or the anaerobic systems and tolerance of acidosis.
In long distance events it is the availability of metabolic substrates (primarily glucose), and ability to regulate core body temperature.
Which of the following events do athletes have the highest VO2max and why ? Mike Gleeson
800, 1500, 5000, Marathon, Ultra Marathon
5000m athletes have the highest because this event is ran at 95-98% VO2max, whereas the 800 AND 1500 are ran above VO2max speed so demand a greater anaerobic component.
The marathon plus events are ran a significantly lower %Vo2max and other factors such as lactate threshold and fuel storage come into play.
What is the typical %VO2max where LT and how long can exercise be maintained at this level for ? Mike Gleeson
LT usually occurs at 50-70% VO2max, however, this can be as high as 80-85% in elite runners.
LT speed can be maintained for greater than two hours, as it is elevated but does not accumulate.
Why is running economy an important component for performance, which athletes tend to have a better economy and how do you test this ? Mike Gleeson
- Running economy is important because the better this is the lower % oxygen you are going to use at the same speed.
- Long distance runners are typically better potentially because they spend more time training.
- Economy can be tested by having the athletes complete 3 minute or longer stages at their most common training speeds with a constant 1% grade to mimic air resistance.
What is a good indicator or athletic performance lasting 30-60 mins ( 10k - half marathon ) Mike Gleeson
LTP
Why is VO2max of limited value to runners and why is having economy in addition to this better ? Mike Gleeson
- VO2max does not allow prediction of race performance or the prescription of potentially ‘optimal’ training.
- Having Economy in addition to this is better because from these you can calculate the speed at VO2max, therefore being able to give estimate to event completion and training times.
