Hey guys! I’ am currently trying to get a sub-17:00 time on high school XC races for my senior season in August. My coach says that my turnover rate could be a key factor, so that is something I need to work on. However, I feel as though my fast-twitch muscles are severely underdeveloped (a 5:58 PR for 1 mile proves my point), something that may be detrimental to my performance. How can I develop my fast-twitch muscles so I can improve my turnover rate?
Increasing turnover rate
High School Running
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I did this by intentionally a hortening my stride. Used a running watch to display my cadence. Went from low 160s to low 170s on my training runs.
If you’re taller, you’ll naturally have less turnover -
Run to the HILLS. Every hill you see, run fast.
https://media.giphy.com/media/84CRvhy2DJlwA/giphy.gif -
You are mistaking 1) turnover rate, and 2) muscle composition for things to worry about when you should be focused on getting faster.
More mileage works for a lot of people. Better workouts work for a lot of people. Not many people get faster by fiddling with their stride rate. -
TheFixxed wrote:
Hey guys! I’ am currently trying to get a sub-17:00 time on high school XC races for my senior season in August. My coach says that my turnover rate could be a key factor, so that is something I need to work on. However, I feel as though my fast-twitch muscles are severely underdeveloped (a 5:58 PR for 1 mile proves my point), something that may be detrimental to my performance. How can I develop my fast-twitch muscles so I can improve my turnover rate?
Dude...the 5k doesn't have anything to do with fast twitch muscle fibers or turnover really. You don't have the aerobic development. How are you supposed to run sub 17 when your mile pr is so slow? Sub 17 is 5:27 per mile. Go and run more. That's the solution. -
.Pure Hate Pupil.. wrote:
Run to the HILLS. Every hill you see, run fast.
https://media.giphy.com/media/84CRvhy2DJlwA/giphy.gif
Pure Hate Pupil giving advice that isn't run on pure hate? Thats new!
I agree with this. Train your legs to run somewhat fast with resistance and they'll start going really fast without it. Surge all of the small hills on your easy days.
On my 6-8 Mile 7:30 pace mileage building runs I tell myself I have to run at least sub 5 pace on all of the uphills less than 200m. I usually hit 4:30ish on the 50m ones. I've developed from someone that couldn't go sub 30 in the 200 freshman year to someone that can clock 25s in trainers during practice without any real raw speed work.
Also film yourself running on your treadmill! If your feet are landing in front of your body in any event above 800m you are wasting too much energy which will in turn slow down turnover and hurt efficiency. -
TheFixxed wrote:
Hey guys! I’ am currently trying to get a sub-17:00 time on high school XC races for my senior season in August. My coach says that my turnover rate could be a key factor, so that is something I need to work on. However, I feel as though my fast-twitch muscles are severely underdeveloped (a 5:58 PR for 1 mile proves my point), something that may be detrimental to my performance. How can I develop my fast-twitch muscles so I can improve my turnover rate? you may like.
According to this year's report, the estimated total workplace turnover in the United States hit 19.3% — rising nearly a full percentage point from 2017 and more than 3.5 percentage points since 2014. -
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Before you begin building such a reduction strategy, it’s important to determine why the turnover rate is so high in the first place. Is it the norm in your industry? Do you know what the average turnover rate is for your competitors? -
I'm gonna go out on a limb and guess that this kid didn't break 17 this xc season.
