Aerobic Training – A Look at the Benefits.

One of the biggest things that we have done over the past few months is to formalize our coaching side. We’ve given it a name, SBR Sport Individualized Coaching, written a few blogs, got regular Sunday rides going, hosted numerous swimming clinics, a Triathlon Camp and reopened a swim squad. We have enjoyed a number of podium finishes from a growing group of both runners and triathletes.
I recently went for my yearly blood test with my GP, who both looks after numerous athletes and is a keen athlete himself. He asked me how things were going at SBR Sport and I basically covered some of the points that I listed in the first paragraph. He then asked a key question that went as follows, “Have you got a coaching philosophy?” The answer was yes, and was simply this, “We believe in giving athletes a huge aerobic base”.
Here is why.

Most athletes train in Zone 3. Their heart rate is too high for them to recover adequately for the next day’s training and is too low on speed days for them to develop speed. Please understand, the most important thing that you can develop as a runner from a 5km to an Ultra Marathon and as a triathlete from a 5150 to a full Ironman is your aerobic base.

There is little glamor in aerobic base training. It takes immense discipline to keep your heart rate low. Runners will run past you and leave you looking like you are in reverse gear. Going into a full out sprint when the ‘Eye of the Tiger’ comes onto your iPod is not allowed. In fact, you will be so busy looking at your heart rate that you will probably not have time to even listen to music.

Your aerobic system reigns supreme. It reigns supreme even if you are racing over a mile. In fact, over a mile, over 80% of your energy will come from your aerobic system.

When running in an ‘aerobic state’ your muscles have enough oxygen to produce all the energy they need to perform. Improving your capacity to transport and efficiently utilize available oxygen to produce energy will enable you to race faster, since this makes up 85-99% of the energy needed to race.

Easy running is the best way to train your aerobic system.

Low Heart rate training allows your body to develop more capillaries. These are the smallest of your blood vessels and they deliver oxygen and nutrients to your muscles while removing waste products. The more capillaries you have, the better able you are to get the good stuff to the muscles and the bad stuff out. Aerobic training gives the body time to build this network.

Mitochondria Development.
Mitochondria are found in cells – think of them as being the battery center of your cells. They break down carbs, fat, and protein to create energy. They do this in the presence of oxygen. The more mitochondria you have, the bigger your ‘battery’ becomes. Training aerobically will increase both the number and size of your mitochondria in your cells.

Yes, we have our runners and triathletes do quality work such as hills, track workouts, high-intensity swims etc, however, these sessions must not be done at the price of neglecting your aerobic system. Easy days are really meant to be easy days. You will decrease your risk of soft tissue damage and give your body a chance to adapt properly.

Here are some interesting facts for those who love numbers.

• Capillary development appears to peak at between 60 and 75 percent of 5k pace.
• Research has shown that maximum stimulation of myoglobin in Type I muscle fiber occurs at about 63-77 percent of VO2max. 63-77 percent of VO2max is about 55-75 percent of 5k pace.
• Two researchers, Holloszy (1967) and Dudley (1982) published some of the defining research on ideal distance and pace for mitochondrial development. In short, Holloszy found that maximum mitochondrial development when running at 50-75 percent of V02max. Likewise, Dudley found that the best strategy for slow-twitch, mitochondria enhancement was running for 90 minutes per outing at 70 to 75 percent V02 max.

Hope that this has been helpful. Give us a call on 066 236 9187 if you want to find out more about our coaching program. You can also give this a read – SBR Sport Individualized Coaching.

Regards,

Mike Roscoe.