10 k running interventionAthlete: Keith Ainslie- middle

and long distance runner

Lucy Mcclean, Rachel Harrison and Charlotte Wilson

Introduction Athlete Information Needs Analysis Testing Results Interventions

Overview

Performance dictated by several variables◦ Running Economy

VO2 Kinetics Lactate Threshold Muscle Fibre Distribution

◦ Psychology Self Talk Goal Setting Imagery

◦ Nutritional Status Hydration Levels Muscle Glycogen Fuel Utilization (Billat et al., 2004)

Introduction

10 k: 42:48 Half marathon: 1.38

Goals working towards: A 10k personal best time at the end of April Would like to run a full marathon in the next

year

Current Personal Bests....

Needs Analysis

Running Economy◦ Improved running economy refers to O2 cost of

running for a given velocity or the volume of O2 consumed per distance.

VO2MAX◦ Greater levels of VO2max will provide improved

O2 delivery to working muscles.◦ This will decrease levels of fatigue in working

muscles

(Billat et al., 2004)

Aerobic Capacity

Lactic acid is a waste product of distance running.

Levels of blood lactate rise as intensity of run increases.

Build up of hydrogen ions will cause muscular short term fatigue decreasing running velocity.

Lactic Acid can be trained, so that lactate threshold occurs at greater running velocities.

Lactate shuttle hypothesis (Brooks, 1998)

(Gladden, 2008)

Lactic Acid System

Performance Profiling ◦ Indicate what athlete believes to be important

variables to success.◦ Identify personal issues in athletes game plan to

improve on. Goal Setting

◦ Identify long-term goal.◦ Divide long-term goal in to smaller achievable short-

term goals. Imagery

◦ Use of visualising success in races and faster running velocities.

Psychological Needs

Athlete needs to remain in energy balance. (Energy coupling)

Glycogen stores optimised before training. (upper limit of storage~1050g)

Glycogen stores replenished post training. (Ivy 2001)

Keep hydrated and in fluid balance at all times. Adequate protein & essential fatty acids. To achieve RDA’S of all vitamins, minerals and

trace elements.

Nutritional Needs

Baseline Testing- VO2 max test- Lactate Testing- Food diary- 3 day food and

hydration diary kept- Training diary- Athlete has

kept a detailed training log over the past year

Stage Speed (kph) VO2 HR (Heart rate)

RPE (Rate of perceived exertion)

BL (blood lactate)

RER (respiratory exchange ratio)

1 8.5 25.1 134 7-8   0.942 9.5 22.7 115 9-11 2.2 0.933 10.5 34.0 145 12   0.944 11.5 34.2 147 12 2.4 0.955 12.5 40.4 157 15   0.966 13.5 37.2 159 15 3.4 1.057 14.5 42.1 158 16   1.08 @ 1.5% 14.5 42.3 116 17 9.6 1.089 @ 3.0% 14.5 43.4 116 17   1.0310 @ 4.5% 14.5 43.4 171 19 8.4 1.1611 @ 5.5% 14.5 48.5 170 19.5   1.0812 @ 5.5% 15.5 46.6 174 19.5   1.1513 @5.5% 16.5 46.7 172 20 12.0 1.13

VO2 max and lactate results

9 10 11 12 13 14 15 16 170

2

4

6

8

10

12

14

Speed (kph)

Bloo

d La

ctat

e (m

mol

/L)

Graph to determine Lactate Threshold

Training intervention

No interval work Rest days-training days not always

consistent ratio Sessions tend to mainly consist of long runs Very little pacing work Some hill work and jogging on uneven

terrains but structure needs to be implemented

Current training evaluation.....

Day of the week Training SessionMonday RestTuesday Interval Session 1

5 minutes jog warm up & stretching4 x 4 mins @ 80-85% (139bpm-147bpm) 4 mins @60-65% (104bpm-113bpm)5 minutes jog cool down & stretching

Wednesday RestThursday Interval Session 2

5 minutes jog warm up & stretching4 x 1 minute @ 85-95% (147bpm-165bpm) 2 mins @70-75% (121bpm-130bpm)5 minutes recovery jog4 x 1 minute @ 85-95% (147bpm-165bpm) 2 mins @70-75% (121bpm-130bpm)5 minutes jog cool down & stretching

Friday Recovery Run5-6 miles @ 55-65% (95bpm-113bpm)

Saturday RestSunday Long Run

15-20 miles

Week 1, 2 and 3

Day of the week Training Session

Monday RestTuesday Interval Session 1

5 minutes jog warm up & stretching4 x 4 mins @ 80-85% (139bpm-147bpm) 3 mins @60-65% (104bpm-113bpm)5 minutes jog cool down & stretching

Wednesday RestThursday Interval Session 2

5 minutes jog warm up & stretching4 x 1 minute @ 85-95% (147bpm-165bpm) 2 mins @70-75% (121bpm-130bpm)5 minutes recovery jog4 x 1 minute @ 85-95% (147bpm-165bpm) 2 mins @70-75% (121bpm-130bpm)5 minutes jog cool down & stretching

Friday Recovery Run5-6 miles @ 55-65% (95bpm-113bpm)

Saturday RestSunday Long Run

15-20 miles

Weeks 4, 5 and 6

Nutritional Recommendations

3 Day Food diary completed for 2 week days and a weekend day. (Yang 2010)

Fluid intake contained mainly energy drinks, fizzy drinks and coffee.

Carbohydrates came from mainly white sources.

Diet includes little protein Fruit and vegetable intake is limited.

Food Diary Findings

Cut energy drinks and fizzy drinks: replace with more water and isotonic sports drinks.

Cut coffee intake: replace with herbal teas

Weight in and out of training sessions to determine fluid loss. Try and replace fluids lost. 1 litre per kg lost

Keep alcohol to a minimum

Fluid and Hydration Advice

Aim for 5 fruit and vegetables a day. Add alternative snacks: nuts, fruits, yoghurt,

vegetable sticks etc. Try replace white carbs with wholemeal ones. and maintain a low GI diet except for post

training High GI foods are best to ensure glycogen replenishement. (Sui & Wong 2004)

Add more protein in the form of lean meats i.e. chicken, turkey or from non meat sources i.e. eggs, pulses.

Food Intake Advice

Has good breakfast timings for replenishing overnight depletion of glycogen stores.

Try to eat as soon as possible after training to replenish stores lost in from exercise. The sooner the better. (Ivy 2001)

Time snacks before training to get maximum energy. (Hawley & Burke 1997)

Timing of intakes

Psychology Intervention

Performance ProfilingCharacteristic Importanc

eIdeal Score Self -

Assessment

Difference Priority

Pacing 10 10 5 5 50

Nerves 10 10 6-7 3-4 30-40

Self-Talk 10 10 0 10 100

Butler and Hardy (1992)

Outcome Goals Ultra marathon: 33 miles Then….53 mile race

● Process Goals Focus on improving pacing Overcome nerves

Pre Performance Routine?

Goal Setting

Can be used before and during a race to maintain focus and concentration – help lower pre race nerves?

“I can maintain my pace throughout” “ I will run better than my last race” “I don’t need to overtake to run well”

Mission Statements

Self Talk

Imagery as part of a pre performance routine can help with pacing and nerves

Use imagery to see himself in races not overtaking, but maintaining his pace

Encouraging imaging to be carried out before a race in correct environment/clothing

Making the image feel real

Imagery

Positive self talk Imagery

A pre performance routine will enhance focus and concentration leading up to a race and take mind off any nerves – more likely to perform better

Pre-Performance Routine

Yang, Y.D,. Kim, M.K,. Hwang, S.H,. Ahn, Y,. Shim, J.E & Kim, D.H. (2010). Relative validities of 3-day food records and the food frequency questionnaire. Nut Res Pract. 4 (2) 142-8.

Billat, V. Renoux, J. C. Pinoteau, J. Petit, B. and Koralsztein, J. P. (1994). Times to exhaustion at 100% of velocity at VO2max and modelling of the time-limit/velocity relationship in elite long-distance runners. European Journal of Applied Physiology. 69, 271-273.

Butler, L.J & Hardy, L. (1992) The performance profile; theory & application. The sports psychologist. 6 (253-264)

Hawley, J.A & Burke, L.M. (1997) Effect of meal frequency and timing on physical performance. Br J Nutr. 1 91-103

Gladden, L. B. (2008). A “Lactic” perspective on metabolism. Medical Science in Sport and Exercise. 40 (3), 477-485.

References

Siu, P.M & Wong, S.H. (2004) Use of the Glycemic Index: effects on feeding patterns and exercise performance. J Physiol Antropol Appl Human Sci. 23 (1) 1-6

Ivy, J.L. Dietary strategies to promote glycogen synthesis after exercise. (2001) J Appl physiol. 26 236-45

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