Summer Development Week 4 Principle: Fitness Foundation Carrying on from last weeks focus on better efficiency through technique / minimising negative movement (exerting X kJ of kinetic energy in achieving Y km/h of speed) This week we focus on better efficiency of our energy system (converting X kJ of chemical energy from fuels to Y kJ of kinetic energy) When the body is receiving enough oxygen for clean burning of fuel, it is in the aerobic zone; when there is not enough oxygen, it is in the anaerobic/aerobic zone - meaning some fuels are not burnt cleanly because of insufficient oxygen. Associated with that is lactic build up (or commonly known as the burn!). Lets keep it simple. The two things we want to target are maximising the proportion of fuels that are burnt aerobically/cleanly and delaying the onset of lactic build up. That means, you will get better bang for the bucks from the fuel efficiency, recover from race or hard training quicker because of the clean burning and be able to hold your maximum pace for longer. Method 1: Rowing training in the aerobic zone To make the body perform the rowing movement with less oxygen demand. For example, long steady workout, 30+ min erg or row to Pt England. Method 2: Cross training in the aerobic zone To increase the supply of oxygen through improving your heart and lungs functions. For example, long steady workout, 30+ min run, 20+ min swim, gym aerobic class etc. But how do we know we are working out in the aerobic zone? Generally speaking, it is when you are working out at below 65% effort or able to hold a conversation. When you found yourself breathing rapidly, you know you are in the next zone because your system wants more and is struggling for more oxygen. When out for a run, I use my breathe pattern as an indication. I know roughly I am running at 60% when I inhale and exhale every 5 strides, 75% when every 4 strides. However, take note that improving your aerobic capacity does not directly contribute to a faster speed. It is the foundation for which the speed and endurance can be built upon closer to race/test times. To summarise, Reduce Oxygen Demand + Improve Oxygen Supply = Increased Aerobic Capacity = Better Efficiency
Posted on: Sun, 09 Nov 2014 08:36:51 +0000
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