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The Science of Performance |
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Part 1: Muscles Limit Performance In the series “Exercise Physiology - The state of the art 2002”, I presented the case that the dominant theory of endurance performance, i.e. the theory of VO2max, is wrong. Basically, I laid out the evidence that VO2max and lactate do not limit performance and that training programs based on the concepts of VO2max and lactate threshold are, at best, ineffective and, at worst, result in overtraining and injury. Now that I’ve challenged just about everything you’ve ever been taught about running physiology, it’s time to explain what truly limits your running performance and how you should train in order to maximize your performance. That’s what we will be covering in this series. Muscles – the true limit of performance Your muscles limit your running performance. More precisely, muscle contractility limits your running performance. Muscle contractility is determined by three factors – speed of contraction, strength, and fatigue resistance. As a matter of fact, muscle contractility limits your performance in any “aerobic” activity, whether it’s running, cycling, swimming, or any other “aerobic” activity. Don’t just take my word for it though; research backs up my claims. For example, in a study conducted at the KIHU Research Institute for Olympic Sports in Jyvaskyla, Finland on 17 endurance runners found that 5k race times could be accurately predicted from 20 meter sprint times. Not only that, but 20 meter sprints were a better predictor of 5k performance than VO2max.1 A study conducted at the University of Nebraska found that the10k performance of trained runners could be accurately predicted from the 50 meter sprint, the 300 meter sprint, and from plyometric leaping distance (plyometric leaping distance is similar to the triple jump, except that it is performed from a standing rather than a running start).2 Even more interesting was that plyometric leaping distance was the single best predictor of 10k performance, accounting for a whopping 75% of the variation in 10k race times. How could a non-running test better predict running performance than any other single activity? What do these studies teach us? First, it is important to understand that the 20 meter and 50 meter sprints are both “anaerobic” activities. Neither requires the use of oxygen. These events are entirely fueled by your body’s anaerobic energy production systems. The 300 meter sprint is mostly an anaerobic event, drawing most of its energy from oxygen independent pathways. Yet these 3 sprints were very accurate predictors of either 5k or 10k performance – both of which are most definitely “aerobic” events. Conventional wisdom (i.e. VO2max theory) holds that there is no link between aerobic and anaerobic activity; your sprint performance has nothing to do with your long distance running performance. If this were truly the case, then how could 20, 50, and 300 meter “anaerobic” sprints predict 5 and 10k “aerobic” performance? Second, plyometric leaping, which was a better predictor of 10k performance than VO2max, is not even a running event, it’s a strength event. Your ability to leap is totally dependent on the strength of your muscles and the speed at which you can contract them. How could a test of strength so accurately predict running performance? Again, conventional wisdom teaches that running performance has little to do with the strength of your muscles and everything to do with the efficiency of your cardiovascular system. The answer to this dilemma is that there is a previously unrecognized connection, a common factor, between sprinting, leaping, and distance running. Additionally, since the researchers were able to accurately predict distance running performance from sprinting and leaping tests, the factor that limits sprinting or jumping ability must also limit distance running performance. Obviously the common factor is not the cardiovascular system, since sprinting and leaping are not “aerobic” activities. The one factor that all three have in common is muscle. Two muscle contractility factors – the maximum speed and strength at which your muscles can contract - determines how fast you can sprint and how far you can leap. And despite what you’ve been taught about VO2max, muscle contractility also determines how well you can run for distance. The bottom line is that your muscles are the determining factor in how well you can run for any distance. How to Run Faster Since muscle contractility limits your performance, if you improve your muscles’ ability to contract you will run faster. This naturally leads to the question, “How do I improve the contractility of my muscles?” Contractility is composed of three factors – speed of contraction, strength, and fatigue resistance. Improve any or all of these three and you will run faster. Unfortunately, contraction speed is pretty much set genetically and changes little with training. On the other hand, strength and resistance to fatigue can definitely be improved. Each time you increase either the strength of your running muscles or their endurance you will improve your performance. It’s as straightforward as that. We will discuss how to improve strength and fatigue resistance in the next few parts of this series. For now know that the two best methods for improving both are speed work and weight training. Add one weekly session of speed work and one of weight training and watch your running performance soar. Till next time, keep on running. Reference: 1. Anderson, O., Peak Performance, 163. 7 – 10 2. Anderson, O., Peak Performance, 163. 7 – 10
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