The effects of maximum steady state pace training on running performance.

Abstract

Maximum aerobic power (V02 max), maximum anaerobic power (AP max), submaximal exercise heart rate (HRsub), and performance times for distances of 15m, 600m, 3.22km, and 10km were evaluated in 12 male runners prior to and after 7 weeks of a running programme at each individual's maximum steady-state (MSS) pace. MSS pace, a runnning speed at which blood lactate is believed to equal 2.2 mmol.l-1, was calculated from weekly 3.22 km runs utilising the regression equation of LaFontaine et al (1981). During the training period, the mean MSS pace increased 11.3% from 3.76 to 4.19 m.s-1. Body weight and maximal exercise heart rate were unaffected by MSS training. However, MSS training was associated with increases (p < 0.05) in absolute V02 max (8.9%) and V02 max relative to body weight (8.1%), absolute AP max (3.7%) and AP max, relative to body weight (4.3%); decreases in resting HR (5.4%) and HRsub (6.9%); and decreases in performance times for runs of 15m (1.8%),600m (4.4%),3.22km (9.6%), and 10km (12.1 %). MSS paces determined prior to the pre-and post-training 10km races were significantly related to the pre-training (r = 0.98) and post-training 10km (r = 0.95) performance paces. Pretraining MSS pace, maximal aerobic power, and performance times for the 3.22km and 10km distances were highly related to improvements in MSS pace and performance times for the 3.22km and 10km runs. Our findings indicate that training at MSS pace is an effective method to increase maximal aerobic and anaerobic power, and decrease performance times for short-and middle-distance running events. Pre-training running performance may predict the magnitude of improvement due to MSS pace training.

How Do Endurance Runners Actually Train? Relationship with Competition Performance

“…The actual training data presented here in endurance athletes showing that 1) low-intensity training accounts for the majority of training time and 2) there is an association between total cumulative training time at low intensities (zone 1) and endurance performance during events held at very high intensities (i.e., 30 min at Ͼ85% V O 2max ) are in apparent disagreement with some classic studies showing that physiological or performance improvements are associated with high-intensity training sessions (8,39). Steadypace sessions at an intensity of at least 80 -90% V O 2max (i.e., approximately RCT) have traditionally been considered to be the optimal intensity based on the results from previous studies (30,39). Furthermore, one distinguishable feature of the best endurance runners of the modern era (i.e., East Africans) is the high intensity of their training sessions, as mentioned above, although this trend is not evident in the data from Billat et al (4).…”

Assessment of Long-distance Running Performance in Elite Male Runners Using Onset of Blood Lactate Accumulation.

“…However, it has also been pointed out that the variation of • VO2max cannot always explain running performance in subjects with a limited range of performance levels (Conley and Krahenbuhl, 1980;Sjödin and Svedenhag, 1985). Recent researches have shown that the ability to run without accumulating lactate as a fatigue substance in active muscles is more critical than the magnitude of • VO2max (Fay et al, 1989;Grant et al, 1997;Heck et al, 1985;Priest and Hagan, 1987;Sjödin and Jacobs, 1981;Sjödin and Svedenhag, 1985;Urhausen et al, 1993;Yoshida et al, 1990Yoshida et al, , 1993. These researchers have recommended some blood lactate-related indices, such as lactate threshold (LT), maximal lactate steady state (maxLass), and onset of blood lactate accumulation (OBLA) to evaluate longdistance running performance, because the metabolic acidosis can be kept constant if the exercise intensity is established based on the information about blood lactate concentrations.…”

Factors influencing assessment of maximal heart rate

“…In most studies reporting HR,,,, the values given probably originate from common Vo2 , , , tests. A specific HR,,, procedure is seldom described (5,6,8,12,13). The standard criteria normally used to assure that Vo, is achieved are usually not adequate to assure that HR,,, is achieved.…”

“…Many studies reporting measurement of HR,,, do not describe a specific HR,,, test procedure (5-11). Often the given HR,,, values originate from registration obtained during maximal oxygen uptake tests (12,13).The, aim of this study was to investigate the influence of warm-up, time and number of runs, angle on the treadmill and importance of being rested to assess HR,,, during running. Furthermore, peak HR from field and laboratory testing have been compared.…”

“…Many studies reporting measurement of HR,,, do not describe a specific HR,,, test procedure (5-11). Often the given HR,,, values originate from registration obtained during maximal oxygen uptake tests (12,13).…”