Languages - USTFCCCA · 2018. 1. 17. · 9:02 2 miler . Vo2 is not a measure of aerobic power but rather An indicator of aerobic capacity. Aerobic power is measured In the sustainability

Languages

Heart rate Vo2

Pace Lactate

Tools and the Art of Coaching

Vo2

Pace

0mph 23 mph

Heart Rate

36 bpm 215 bpm

< 1 mms 15 or more mms

Lactate Levels

Vo2

Minimum utilization of Oxygen

Maximum utilization of Oxygen

Perceived Effort

Very Easy Very Hard

Vo2 Effort Line



Anaerobic zone

Stopped or very slow pace Very hard pace

Vo2/vVo2

Vo2 Effort Line

70% Aerobic Threshold

82% marathon

80 to 85% Just below

LT pace. Tempo/

extended tempo efforts

87% Vo2 max ≈

90% max heart rate

ie LT pace

92%

10k

97% 5k

100% Vo2 Max

2mile time trial

102 % 3k

mile

800m

%’s above are designed for a 2 mile vVo2

Vo2 Effort Line

70-75% Aerobic

Threshold 82%

marathon

80 to 85% Just below LT pace. Tempo/

extended efforts

87% Vo2 max ≈ 90% max heart rate ie LT

pace

92% 10k

97% 5k

100% Vo2 Max

2mile time trial

102 % 3k

mile

800m

O2 Development

Vo2 Effort Line

70% Aerobic

Threshold 82%

marathon

80 to 85% Just below LT pace. Tempo/

extended efforts

87% Vo2 max ≈ 90% max heart rate ie LT

pace

92% 10k

97% 5k

100% Vo2 Max

2mile time trial

102 % 3k

mile

800m

Vo2 Expansion

Establish your bench mark and formulate the O2 paces



Anaerobic zone

Stopped or very slow pace Very hard pace

Vo2/vVo2

100% 97%

87% LT pace

85% Tempo < 80% of max O2

development

< 70 % recovery days

Everything is +/- 2% Use the art of coaching

What vVo2 do you chose as your benchmark

Mile pace • This number is very

aggressive • It may work in High School

females and slower males • May poorly represent the

O2 System

2 mile pace • Will be a lot more

conservative • Will represent the O2

system far more than using the mile pace as the vVo2

PresenterPresentation NotesChat about Joe Vigil and our early morning meeting Story time

Example of a 9 min 2miler. Use this value to calculate the Lactate Threshold

Vvo2

• 9 minutes in the 2 mile • This is 4.30 a mile pace. This is the Vo2 max speed

Convert

• Convert Vo2 max speed to seconds • 4x60 +30 = 270 seconds

Calculate LT pace

• Now calculate the Lactate threshold by taking 87% of the Vo2 max speed

• This is done by dividing……. 270 / .87= 310 sec or 5min 10sec

9:02/2mile

Velocity at Vo2 max Use 9:02 for 2 mile

85%-89% of Velocity of V02max Ex: 85% to 89% of 4:31/271 sec = 5:04 to 5:18 pace =67m 53 sec for half marathon using 5:11 pace

Using 5:11 to predict a half Marathon pace of about 68 minutes Your half marathon pace approximately indicates your Lactate Threshold pace

PresenterPresentation NotesJack uses 89% to help derive the LT pace of 5.05

9:02 2mile

9:02 2 miler

Vo2 is not a measure of aerobic power but rather An indicator of aerobic capacity. Aerobic power is measured In the sustainability of 4mms of lactate in the blood or the maintaining of a running pace at about 90% of max Heart rate

9 min for 2 miles athlete A and athlete B

vVo2 Athlete A 9min Athlete B 9min

Aerobic Power Development 4-6 mms of lactate 90% of max heart rate

85% of vVo2

89% of vVo2

Calculations

5:17 per mile for

5:03 per mile

4:30 mile pace 270 sec divided by .85 317 sec 5:17 per mile pace

4:30 mile pace 270 sec divided by .89 303 sec 5:03 per mile pace

Vo2 adjustment to T-pace Type of athlete

2mile time trial performance

Pace per mile in seconds

Vo2 adjustment

Adjustment factor

T pace number

Strong in the mile but weak in cross country

9.00 min 270 sec weak 85% of Vo2 pace

5.17 pace

Strong in the mile and strong in cross country

9.00 min 270 sec balanced 87% of Vo2 pace

5.10 pace

Weak in the mile and strong in cross country

9.00 min 270sec strong 89% of Vo2 pace

5.03 pace

3 k pace

5 k pace

10 k pace

3 k pace

5 k pace

10 k pace

Risky

Safe

Conservative

Developing the Vo2

3 k pace

5 k pace

10 k pace

Keep the volume to 3k worth of work

Keep the volume to 5k worth of work

Keep the volume to 8 to 10 k worth of work

Total Volume of work

3 k pace

5 k pace

10 k pace

Keep the repetition between 300 and 400

Keep the repetition between 300 and 600

Keep repetition between 400 and miles

Volume of the repetition

3 k pace

5 k pace

10 k pace

This is your Vo2 pace Use the 2 mile race time

This is 97% of the Vo2 pace Use the 5k race time

This is 92% of the Vo2 pace Use 10 k race time

Pace

3 k pace

5 k pace

10 k pace

Keep the recovery between 2 to 3 minutes

Keep the recovery equal to the repetition time but no less than 2 min

Keep recovery equal to the repetition time

Recovery time

length of the repetition/intervals

Recovery between the repetition/ intervals

Intensity of the repetition

Total volume of the workout

Lactates levels will vary and the purpose of the work out will

change

PresenterPresentation NotesUse this and adapt it for Zone running and Threshold ie 800 groups etc and young developing athletes ie repeat K’s instead of Miles

Developing the Vo2 System

February 2017

Temp 50

Rep/ volume

Time/ Intensity

Recovery Lactate

700 1:55 2 min

700 1:55 2 min

700 1:56 2 min

700 1:55 2 min 5.3

800 2:10 2 min

800 2:10 2 min 7.6

800 2:09 2 min

800 2:11 2 min 6.9

800 2:09 2 min

800 2:09 2 min 8.1

• The Vo2 stimulation was not really activated with the distance of 700m repetitions. By changing the distance to 800 the lactates being produced are now reading between 6 and 10 mils of lactate approximately.

• This could have been accomplished by increasing the intensity or by reducing the recovery. I chose the length of the interval on this occasion

Note: Athlete (FK) back from being sick 600's@1:48 pace/72@400 2 min recovery low end of 5k pace shooting for Lactates 7 to 10

Lactates hitting 12.5 LL Comment: Should have taken 2:30 in the recovery Stopped the workout

4 days later

800's RECOVERY LACTATE

2:27 2

2:30 2

2:29 2 10.1

2:30 2

2:30 2 11.2

2:29 2

Comment: Should have taken 2:30 in the recovery

Blowing Through the Lactate Vo2 Zone

Vo2 workout Desired pace recovery actual pace desired mms actual mms

1000m 2:45 3:30 2.46 7-9mms

1000m 2:45 3:30 2:45 7-9mms 11.4

800m 2:12 3:00 stopped the workout




2 more days rest and adjustments

5x(800 @2:12, 100rest, 200@32)

800m 2:12 100 jog 32 7-9mms 5.5

800m 2:12 100 jog 31 8.4

800m 2:12 100 jog 32 9.0

800m 2:12 100 jog 32 8.3

800m 2:12 100 jog 32 8.5

Common Sense Approach

• Start out with 5 k pace and assess the intensity

• Assess the total volume • Assess the length of the

repetition • Assess the recovery

length of the repetition/Intervals

Recovery between the repetition/

intervals

Intensity of the repetition

Total volume of the workout

Lactates levels will vary and

the purpose of the work out will change

LanguagesTools and the Art of CoachingSlide Number 3Vo2 Effort LineVo2 Effort LineVo2 Effort LineVo2 Effort LineEstablish your bench mark and formulate the O2 pacesWhat vVo2 do you chose as your benchmarkExample of a 9 min 2miler. Use this value to calculate the Lactate ThresholdSlide Number 11Slide Number 12Slide Number 13Slide Number 149 min for 2 miles athlete A and athlete BVo2 adjustment to T-paceSlide Number 17Developing the Vo2Total Volume of workVolume of the repetitionPaceRecovery timeSlide Number 23Developing the Vo2 System Blowing Through the Lactate Vo2 ZoneSlide Number 26Common Sense Approach

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Languages - USTFCCCA · 2018. 1. 17. · 9:02 2 miler . Vo2 is not a measure of aerobic power but rather An indicator of aerobic capacity. Aerobic power is measured In the sustainability