Hills Day workout this morning. Hills Day….is a standardized interval workout run on a standardized course that comes up 2 times each month, all year around usually on the 5th and 9th day of each month. 10k [6.2 miles] run on a repeated loop course comprised of mega-sized hills in The Hill Country of northwest Austin, at a comfortable pace with 4 x 200m progressive pace surges each done up the mega-sized hills. Each of the 200m progressive pace surges is started somewhere between 7:00 - 7:30 mile pace and progressed to 3:40 - 3:50 mile pace. I stop and walk following each surge to avoid the accumulation of fatigue. All 4 surges are done about 1 mile apart from one another, between miles 2 and mile 5. . My 10k Course……located in the Far West boulevard area of Austin. The 200m Progressive Pace surges are all done in the same area on the Hart lane portion of the course. The 200m is marked by a florescent green dot on the street near a sewer cap at the bottom of the largest Hart lane hill. 200m up youll find the finish as a florescent green line across the bike lane. . Hills Day course starts on Far West at Hart lane, goes up the hill on Far West to --- Chimney Corners --- Greystone --- Hart lane [a repeated hill loop begins here] --- Spicewood Springs --- Wood Hollow --- Greystone --- Hart lane [repeat this hill loop 3 more times in same direction]...then --- Greystone --- Chimney Corners --- Far West [course ends here]. . . TheETG applied sport sciences; Just say no to Altitude Training.....physiologically its -not- about the altitude, its about the hills that come with being in the mountains, thus you can get the hills at sea level without the altitude. In TheETG training program, this is the purpose of the Hills Day workout and the purpose of doing the Distance Day workout on a similar mega-sized hills course. Altitude Training….Physiologically its -not- about red blood cells its about the increase in the power generating capacity of the brain, nervous system, and muscle due to the hills. Since the 1960s the assumption has been that its about the altitude and red blood cells. In track & field, in medicine, in health and wellness.....faulty assumptions are the mother of all screw-ups. . . “Scientifically speaking, altitude training has no effect,” “Neither the ability to cycle far or the ability to sprint is improved on average.” [Dr. Nikolai Nordsborg, University of Copenhagen] . In spite of accumulating evidence that altitude training affords no advantage over sea level training, many coaches and athletes believe that it can enhance sea level performance for any athlete, whether endurance or power is the focus in their particular sport. L.A. Wolski, et al Altitude Training For Improvements In Sea Level Performance Sports Medicine.....Volume 22 #4....October 1996...page 251 . It has been shown that, in elite athletes, hematocrit does not correlate with performance. [A.Legaz, J.J. Gonzales, et al......Hematocrit > 50%: An Accurate Index For Prevention and Control Of Doping In Athletes?.....University Of Zaragoza.....Spanish Olympic Committee . .....based off of a study using elite cyclists to assess Live High Train Low at a training center in the Jura mountains of France. Unlike the vast majority of researchers who had investigated Live High Train Low , this team used a double-blind design, which is the gold standard for scientific research. It had been difficult to use a double-blind design in studies using natural altitude: athletes knew whether they were living in the mountains or at sea level, and so did researchers. Only the lead researcher knew which athletes were assigned where; even the on-the-ground staff did not know, eliminating bias at another level. The cyclists lived in the treatments for four weeks, during which time they were told to train normally, outside, at the natural 1,135 meters of elevation. .....athletes living the Live High Train Low lifestyle did not increase their red blood cell mass or the erythropoietin levels....and that group did not see greater improvement in the tests and time trials.....than their control group counterparts. [Dr. Christoph Siebenmann, Carsten Lundby of the University of Zurich......Dr. Nikolai Nordsborg of the University of Copenhagen] . ......human erythropoietin administration.... ......paradoxically, its effects are opposite of those of endurance training, namely a change in red cell mass without an increase in the total blood volume. Thus use of.....erythropoietin as a performance enhancing agent is dangerous, particularly in the less fit athlete, and probably of little benefit in the highly conditioned one. J.L.Spivak Erythropoietin use and abuse: When physiology and pharmacology collide Advances In Experiemental Medicine & Biology....Volume 502.....2001....page 207 - 224
Posted on: Mon, 06 Oct 2014 18:44:21 +0000
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