This course is designed to help you understand, assess and prescribe aerobic exercise training to improve endurance performance.
Some of the questions we answer:
What are mitochondria and muscle fibre types and how are they relevant to aerobic training?
What is lactate? Is it the same as lactic acid?
How do I interpret a lactate threshold curve?
Is the concept of "lactate threshold" relevant for all athletes?
How could I performance an aerobic assessment without the ability to measure lactate?
How do I prescribe training zones and training intensities to improve performance?
What is polarised, threshold and pyramidal training?
Does the research say if there is a better way to train?
Understanding Lactate
Lactate is highly researched in sports science literature, but is commonly misunderstood in the real world. We look at how the body uses lactate, and why everyone seems so interested in it!
Exploring "Threshold"
If you are a cyclist or have worked with cyclists, no doubt you have come a cross the term "Functional Threshold Power" or simply FTP or "Threshold".
We explore what this actually means, and what implications it has for training.
Practical Implications
Understanding the training demands are so important from a physiological performance point of view, if you working in musculoskeletal rehabilitation knowing the physiological demands of your endurance athletes will help you design better return to performance programs!
Curriculum - we have put together 8 hours of learning to help you in your endurance physiology journey!
- Introduction to part 1 (1:24)
- What are type 1 and type 2 muscle fibres? (3:15)
- Classifying muscle fibre types (1:59)
- Can muscle fibre type shift due to training? (2:47)
- What are mitochondria? (3:12)
- Mitochondria and aerobic exercise training (9:23)
- Mitochondria and lactate (4:29)
- The importance of well functioning mitochondria for health (2:48)
- Part 1 Quiz
- Part 1 Summary
- References
- Part 3 Introduction (1:26)
- Determining training zones from a lactate curve (10:32)
- Protocol for lactate tests (3:19)
- Estimating maximum heart rate (2:22)
- Protocol for aerobic maximum (maximum heart rate) (4:00)
- Protocol for a sub maximal aerobic assessment (7:11)
- Field tests for cyclists (3:51)
- Determining training intensities using heart rate and RPE (13:07)
- Part 3 Quiz
- Further resources
- Part 3 Summary
- References
- Part 5 Introduction (1:26)
- Periodisation (11:45)
- Training load (14:50)
- Panning a training session (9:30)
- Training Session for running (5km, Half Marathon & Marathon example) (12:33)
- Training session for cycling (Time trial, short hilly road race) (4:44)
- Approaching the taper (5:27)
- Part 5 Quiz
- References
- Part 6 Introduction (1:49)
- Analysing an endurance intensity training session (7:36)
- Analysing a tempo effort training intensity (6:11)
- Analysing a threshold effort training intensity (19:58)
- Analysing above threshold / VO2Max intensity (3:54)
- Analysing very high intensity / Sprint interval (5:25)
- Part 6 Quiz
- References