Training Fast Twitch type runners vs. Slow twitch

Good basic info on fiber types and training

http://www.fitnessmanagement.com/FM/tmpl/genPage.asp?p=/information/articles/library/strength/fiber0303.html

How much do individuals really vary in terms of their muscular endurance? Wayne Westcott reported data on 141 subjects who performed an endurance test with 75 percent of their 1-RM. It would be expected that 10 repetitions could be performed with this workload. And according to the data, the subjects completed an average of 10.5 repetitions. Yet, only 16 of the 141 subjects (11.35 percent) performed exactly 10 repetitions with 75 percent of their 1-RM. Many of the subjects were in the neighborhood of 10 repetitions. In fact, 66 of the 141 subjects (46.81 percent) were able to complete between eight and 13 repetitions. But 75 of the 141 subjects (53.19 percent) performed either less than eight repetitions, or more than 13. At the extremes, two subjects only performed five repetitions, and one managed 24. While other factors may certainly have come into play, the influence that fiber types have on muscular endurance cannot be underemphasized or overlooked.

Repetition ranges

To maximize response to strength training, some people -- because of a predominant muscle-fiber type -- may require repetition ranges that are either a bit higher or lower than that prescribed for the general population. For example, individuals who have a high percentage of ST fibers would probably benefit more by performing slightly more repetitions because their predominant muscle-fiber type is more suited for muscular endurance. On the other hand, those who have a high percentage of FT fibers would likely benefit more by performing slightly fewer repetitions, because their predominant muscle-fiber type is less suited for muscular endurance. In a 1987 study by Westcott, sprinters trained with low repetitions, middle-distance runners with medium repetitions and long-distance runners with high repetitions. His research revealed excellent and equal strength gains in all three groups. Successful sprinters would have a high percentage of FT fibers, and successful distance runners would have a high percentage of ST fibers.

I can run pretty well off low miles as long as I am doing plenty of ez cross training.I run a hilly fartlek 1 day per week.This probably gets me within 20 seconds per mile of optimal(higher injury risk and time consuming)5k training.

My guess is I have alot of those tweeny fibers;)

i would say slow twitch vo2 wkout,,,,,5 x 1000meter repeats at 3k pace. fast twitch vo2 wkout 12 x 400 meters at 3k pace.

slow twitch tempo. 20+ minutes.

fast twitch guy tempo 3 min on 1 min off x 7 at tempo pace.

So a good week for a fast twitch guy:

one day of shorts fast 200's

one day 3 min on 1 min off

one long run steady

As a medium-twitcher (800/1500), I race best off of several months of 50 (Pre-comp) down to 25 miles (peaking) . However, I also put in periods of higher mileage every 12-16 months, usually about 3-6 months of 60-100. I feel that these are "Investment Periods" in which I am adding to my Lifetime Base, and allow me to enjoy long trail runs and longer tempos and get in the kind of shape where I could race a decent 10-20+K.

To every purpose a season.

nyc wrote:

i would say slow twitch vo2 wkout,,,,,5 x 1000meter repeats at 3k pace. fast twitch vo2 wkout 12 x 400 meters at 3k pace.

You just made the fast twitch workout much easier. I don't think making them 400s caters to the FT runners, really.

And I agree with the sentiment about training your strengths. At least for me. I'm very slow twitch, and too much very fast stuff just wears me out, physically and mentally. I see little improvement with it. But everyone is different, and that's the main thing.

Sean,

Speedwork recruits both fast and slow fiber. It isnt an either/or, lets work these guys today or work those guys. Motor units work together to produce power, especially at higher speeds. Runners with more fast fiber will actually benefit more from running less but at a faster clip.

Running a 3' km interval, for a typical HS miler for example, might condition the fast muscle to better maintain a power, while conditioning the slow muscle to more easily produce a power.

The slow fiber is converted through this type of training to look a bit more like a fast fiber (it gets bigger, stronger, and work better near a higher peak capacity), though it stays a slow fiber. The fast fiber is converted to look more like a slow fiber (notably more mitochondria and enzymes to keep going), though it remains a fast fiber.

Slow overdistance does eventually recruit some fast fiber, but only to work at a fraction of its capability. It also converts fast to slow muscle. This may be great if your team races 100k against the Tarahumara, but may not be such a great thing if the race is 800m-5k and they time the races with a stopwatch, not a sundial.

Those broad classifications fast and slow are pretty arbitary. Muscles can have speed/power and fatigue resistance capability more in a continuum. Physiologists have found some good ways to draw the line between certain fibers to make things a bit easier to talk about. Some muscle is genetically endowed to be high in both power and fatigue resistance catagories. Some muscle is not so lucky.

need some more comments on this topic, would it be fair to say the following:

slow twitch runner: 6 x 1000m at 5k pace w/ 200m jog rest

fast twitch runner: 15 x 400 at 3k w/ 60 secs rest

how does one know what works better, trial and error?, how do you know if you are slow or fast twitch (besides a muscle biopsy)

Meh. I respond well to Long runs, tempos, reps and intervals. What does that make me?

bump

hopefully jtupper can respond

He hits on this topic in the following interview:

http://www.athleticscoaching.ca/UserFiles/Media/Audio%20Files/TCACC%20Interview%20Collection%2008/Jack%20Daniels%20Interview.mp3

Can someone explain the correlation (if any) between muscle type and fuel utilization? Are both the slow- and the fast- types capable of metabolizing both fat and sugar?

I started running when I was 25. 40 now.

I was always a sprinter. 11.2 100m in high school just hand timed in gym class. No warm up, no training, nothing. I always had the burners.

I got in to running and all I did was go out and run hard. I didn't know anything else and that's what I enjoyed anyway. I had my fastest times then.

I started reading the books and they all said to start running long and slow with some speedwork sprinkled in. I did it and guess what? It worked! I ran long and slow.

After years of that and wondering why I ran so fast early on and hadn't touched my pr's since, I went back to less mileage and a lot of speedwork, mostly 400, 200 (my favorite) and one all out 3-5 mile run per week. I didn't do a run over 5 miles and stayed in the 25-30 range.

The result? I busted my pr's easily. On top of that, I enjoyed running a lot more, like I did when I first started.

As a side note, I also think long runs are not for runners with fast twitch muscles. Replace it with a speed day.

Worked for me.

bump

This is a very interesting topic!! I have been injured several times in my running career such that I am forced to choose between high mileage or quality. If I run quality, I cannot run for days afterward, so I spend my time in between hard efforts cross training or merely resting if I hurt bad enough. If I choose distance, obviously I cannot do the quality or it would sabotage the distance. The results? Distance only: 16:48 5k Quality with minimal distance: 18:03 (oh yeah, I'm a girl so don't try the "you're a slow guy, neener neener neener" call out post.) Also, I came back from a stress fracture one summer and did nothing but miles before cross and had an amazing season in which I PR'd several times. Alternatively, one year my coach made me do workouts when coming back from injury which severely limited the distance I could run. I ran the crappiest season of my life, even slower than my freshman year of high school. You do the comparison. I just find it interesting that I don't respond to quality as much as I do to long runs, especially since racing is a quality effort in and of itself! Thanks for the great topic!

Just curious, how fast do you do your distance runs? How many miles a week do you run?

I have found that i actually feel better if I do most of my run at a faster pace. I am not sure if I am fast twitch or slow twitch. I think I'm one of those 'tweeners.

I’m definitely slow twitch...I can’t break 70 in the 400m, but am a 1:20 HM guy.

What’s the best training regime to get the most of your ST?

Flick my bean wrote:

I’m definitely slow twitch...I can’t break 70 in the 400m, but am a 1:20 HM guy.

What’s the best training regime to get the most of your ST?

Mileage

Flick my bean wrote:

I’m definitely slow twitch...I can’t break 70 in the 400m, but am a 1:20 HM guy.

What’s the best training regime to get the most of your ST?

Poster, you more than likely are making a self-diagnosis with limited information. People get head aches. Knowing one has a head ache does not make one qualified to self-diagnose a brain tumor or a buldging artery in brain.

Just because you see yourself as a slow sprinter, that is not proof of slow twitch muscle fibers. Do you believe individuals who have a 100m P.B. sub-10.5 and are less than 160 lbs. are not capable of racing sub-81 half-Marathon?

Reasons why one may be a slower sprinter:

1) Physically weak. Some sub-10.5 100m sprinters can free-weight squat x 3 body weight. Most sub-10.5 100m sprinters are capable of free-weight squatting x 2 body weight. Are you weak for your weight?

2) Sprinting fast requires above average coordination.

3) Fast sprinters usually have a decent inseam to height ratio. Being built like Michael Phelps is not helpful for any runner.

4) Can one get adrenaline to high level in order to explode out of blocks?

5) Does one like doing track workouts x (5 or 6) days a week? Does one like lifting weights? Does one like doing sprint coordination drills? Does one like doing plyometrics? Does one like doing nearly an hour a day of free-hand exercises not stated?

6) Percentage of body fat? A lot of distance runners are skinny fat.

7) Did you play sprinting sports as a youth &/or did you sprint often as a youth? Sprinting is like ballet/point. All great ballerinas start very young. Sprinters start sprinting young.

Even if you had a muscle biopsy, a muscle biopsy is a snapshot. Mammals shed tissue and grow new tissue. Your body responds to the demands of said body.