How long are these "short" hills? We have a 200 meter grass hill at our disposal and use it for workouts. Obviously, that's not short, but I'm just wondering how short it would be.
How long are these "short" hills? We have a 200 meter grass hill at our disposal and use it for workouts. Obviously, that's not short, but I'm just wondering how short it would be.
Canova says it doesn't really matter how long the hill is - roughly 10-12 seconds. It's not a magic number.
Geronimo wrote:
Believe it or not, the HS I attended boasted a dirt track with a slight 3 degree incline. They actually held meets there and it wasn't that long ago.
3 degrees or a 3 percent grade?
grade = rise/run
3 degrees would be about a 5.2% grade (1 in 20).
Either way, that is quite a steep grade for a track.
Even a 1% grade would be quite significant for a track.
I'm curious where that is.
well. wrote:
Ingrid Kristiansen disagrees.
intense training and anaerobic tempo training can also easily "kill" some of your aerobic capacity. Why? Because of the environment this type of training creates in your working muscles; they become more acidic because of the lactic acid (or, more correctly stated, because of the H + ions in the muscles and later in the blood stream)
The "little" anaerobic system with a low weight factor can also interfere with the large aerobic system with its high weight factor.
This is the reason for our advice to stay away from high intensity interval or fartlek training. You have everything to gain and almost nothing to lose because this type of training constitutes a very low % of the total work, and it can easily damage the dominant aerobic systems. The aerobic systems are steady state systems with low risk factors. It is almost always the unstable and unsteady anaerobic systems that make all the mess in your "engine room".
Even if he is 100% correct, 10-12 second hill sprints with gobs of recovery don't result in acidosis. You are mainly relying on your phosphocreatine system for the energy, with some contribution from the so-called "anaerobic" or glycolytic system--but not NEARLY enough to cause a spike in blood pH.
777 wrote:
well. wrote:Ingrid Kristiansen disagrees.
intense training and anaerobic tempo training can also easily "kill" some of your aerobic capacity. Why? Because of the environment this type of training creates in your working muscles; they become more acidic because of the lactic acid (or, more correctly stated, because of the H + ions in the muscles and later in the blood stream)
The "little" anaerobic system with a low weight factor can also interfere with the large aerobic system with its high weight factor.
This is the reason for our advice to stay away from high intensity interval or fartlek training. You have everything to gain and almost nothing to lose because this type of training constitutes a very low % of the total work, and it can easily damage the dominant aerobic systems. The aerobic systems are steady state systems with low risk factors. It is almost always the unstable and unsteady anaerobic systems that make all the mess in your "engine room".
Even if he is 100% correct, 10-12 second hill sprints with gobs of recovery don't result in acidosis. You are mainly relying on your phosphocreatine system for the energy, with some contribution from the so-called "anaerobic" or glycolytic system--but not NEARLY enough to cause a spike in blood pH.
good luck ever getting an anaerobic effort causing a SPIKE in blood pH...rookie
777 wrote:
wellnow wrote:Your first sentence is good, your second is bad. There is a lot of nonsense talked about acidosis, and you are repeating some of it.
You mean my second sentence is good and my third is bad?
Anyways, I was under the impression that the increased intramuscular and intracellular acidity associated with long (35+ sec) bouts of maximum effort inhibit the ion pumps that cause muscle contraction. Please correct me if I'm wrong.
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That's not proven by any means. Anyway, by then the muscle is already highly fatigued. The idea that this fatigue is caused by H+ accumulation is something scientists have been trying to 'prove' for more than 100 years. Trying to prove a hypothesis is the epitome of bad science isn't it?
It makes perfet sense to suggest that H+ accumulation is a message signaler to the motor neurons to indicate fatigue and perhaps this is one way in which motor neurons switch on and off.
T-man wrote:
The point of keeping them short (8-10 seconds) is to prevent the formation of any lactic acid, which come from workbouts longer than 10s. shorter workbouts get energy from the CP system. Recovery in between should be very long and make sure that you're fully recovered before going again.
There's a nice article in the new Running Times about muscle fiber types and the theory behind this type of training that improves motor unit recruitment. Very solid.
Not true. Firstly we don't produce lactic acid, but lactate. Secondly, lactate will definitely accumulate in muscles during an 8-10 second hill sprint.