Minnesota CrossCountry Coaches Association 2020 Summer Clinic Six

Minnesota Cross-Country Coaches Association: 2020 Summer Clinic • Six (6) Concepts / Perspectives from a Summer of Internet-based Coaching Engagement: What Do We Really Know?

Minnesota X-C Coaches Association: 2020 Summer Clinic Dr. Jeffrey I. Messer Faculty, Exercise Physiology – Exercise Science Dept. , Mesa Community College, Mesa, AZ. Assistant Coach, Boys’ Cross-Country / Track-&Field, Desert Vista High School, Phoenix, AZ. messerjeff@yahoo. com (480) 776 - 9244

Evidence-Based Inquiry • “I often say that when you can measure what you are speaking about, and express it in numbers, you know something about it; but when you cannot measure it, when you cannot express it in numbers, your knowledge is of a meagre and unsatisfactory kind” Lord Kelvin

Evidence-Based Inquiry • “If I have seen further than others, it is by standing upon the shoulders of giants” Isaac Newton

Minnesota X-C Coaches Association: 2020 Summer Clinic • Cortisol & Strides • 80 / 20 Training & No Threshold Training • Sleep, Protein, & Adaptation

Minnesota X-C Coaches Association: 2020 Summer Clinic • Mitochondrial Quality and Sprint Repetition Training • The “New Interval Training” • “Combination” Workouts

Cortisol Response to Progressive Exercise: Effect of Training (Adapted from: Hartley, L. H. et al. J. Appl. Physiol. 33: 602 -606, 1972 ) 12 Untrained 10 Cortisol 8 (ug/d. L) 6 Trained 4 2 0 1 2 VO 2 3 (L/min) 4 7 males, 21 yrs, cycled at 42, 75, and 98% VO 2 max before & after training. Training: 7 wk, 3 d/wk, 3 hr/d of running, basketball, & volleyball. VO 2 max increased 14%, from 2. 95 to 3. 36 L/min (42. 1 to 47. 9 ml/kg/min)

Fuel Utilization during Aerobic Exercise Intensity: 25% of VO 2 -max 65% of VO 2 -max 85% of VO 2 -max Rate of Energy Expenditure (calories per minute) 6. 38 15. 38 22. 88 Percentage (%) contribution from Fat 90 53 33 Percentage (%) contribution from Carbohydrate 10 47 67 Energy Expenditure from Fat (calories per minute) 5. 74 8. 15 7. 55 Energy Expenditure from Carbohydrate (calories per minute) Energy Expenditure from Fat (Pounds of fat per hour) Percentage (%) Comparison (i. e. 6. 38 * 0. 90) (i. e. 15. 38 * 0. 53) (i. e. 22. 88 * 0. 33) 0. 64 7. 23 15. 33 0. 082 0. 116 0. 107 41. 5% greater than @ 25% of VO 2 -max 30. 5% greater than @ 25% of VO 2 -max

Minnesota X-C Coaches Association: 2020 Summer Clinic What is the evidence that one cannot execute strides at the conclusion of a training session consequent to the purportedly destructive, maladaptive impact of cortisol?

Training Intensity Distribution • Neal, C. M. , Hunter, A. M. , Brennan, L. , O’Sullivan, A. , Hamilton, D. L. , De. Vito, G. , & Galloway, D. R. (2013). Six Weeks Of A Polarized Training-Intensity Distribution Leads To Greater Physiological And Performance Adaptations Than A Threshold Model In Trained Cyclists, Journal of Applied Physiology, 114, 461 -471.

Neal et al. (2013) • Experimental design • Randomized, crossover design • Twelve (12) well-trained male cyclists • Two six-week training periods separated by four weeks of detraining • All participants completed a 40 -kilometer, pre-study time trial at an average power output > 240 Watts • Three training sessions per week for six weeks

Neal et al. (2013) • Polarized Training Model • Threshold Training Model 6. 4 + 1. 4 hours / week 80% of training in lowintensity zone 0% of training in moderateintensity zone 20% of training in highintensity zone 7. 5 + 2. 0 hours / week 57% of training in lowintensity zone 43% of training in moderate-intensity zone 0% of training in highintensity zone

Data Summary: Neal et al. (2013) Polarized Threshold D In Peak Power Output (%) 8+2 3+1 D in Lactate Threshold (%) 9+3 2+4 D in High-Intensity Exercise Capacity (%) 85 + 14 37 + 14

Neal et al. (2013) • Data Interpretation Six weeks of cycling endurance training with a polarized intensity distribution leads to greater performance adaptations than a threshold intensity distribution in welltrained cyclists

Neal et al. (2013) • Potential Practical Application(s) A critical focus for both promoting ongoing adaptation and, ideally, optimizing adaptation may be the incorporation of significant high-intensity interval training, perhaps at the expense of moderate-intensity, continuous threshold training sessions

Minnesota X-C Coaches Association: 2020 Summer Clinic Saner, N. J. , Lee, M. J. C. , Pitchford, N. W. , Kuang, J. , Roach, G. D. , Garnham, A. , Stokes, T. , Phillips, S. M. , Bishop, D. J. , & Bartlett, J. D. (2020). The Effect of Sleep Restriction, with or without High-Intensity Interval Exercise, on Myofibrillar Protein Synthesis in Healthy Young Men, Journal of Physiology, 598(8), 1523 – 1536.

Saner et al. (2020) Myofibrillar protein synthetic rate is suppressed by approximately nineteen percent (19%) with as few as four nights of sleep restriction

Saner et al. (2020) • Moreover (as an adjunct to the Saner data), Consider consumption of 0. 5 grams of protein per kilogram body mass immediately prior to a period of overnight sleep (perhaps a whey / casein combination)

Minnesota X-C Coaches Association: 2020 Summer Clinic Granata, C. , Jamnick, N. A. , & Bishop, D. J. (2018). Training-Induced Changes in Mitochondrial Content and Respiratory Function in Human Skeletal Muscle , Sports Medicine, 48, 1809 - 1828.

Granata et al. (2018) “It appears that improvements in mitochondrial respiratory function can take place independently of changes in mitochondrial content. ”

Granata et al. (2018) “Four weeks of sprint interval training (SIT) induced an increase in mass-specific respiration despite no change in mitochondrial content (as assessed by citrate synthase activity), resulting in a 1. 2 -fold significant increase in mitochondrial-specific respiration. ”

Minnesota X-C Coaches Association: 2020 Summer Clinic What is the “New Interval Training? ” http: //www. newintervaltraining. com/

The “New Interval Training” “The term 'interval training' should only be used for the specific repetition training where the training effect takes place in the interval between the faster sections. ”

The “New Interval Training” “ Each recovery now becomes clearly defined as a very active 'roll-on' run and is as important as the faster repetition. These roll-ons are not necessarily overly long and are at a pace controlled by the athlete, so that they become more active as the athlete's lactate utilization and clearance abilities develop. ”

The “New Interval Training” “ Lactate produced within a muscle cell may be 'consumed' within that muscle cell. Perhaps a better word than consumed would be either metabolized back to pyruvate and moving, or moving as lactate, to the mitochondria and then oxidized within the mitochondria for the production of ATP. ”

Minnesota X-C Coaches Association: 2020 Summer Clinic Glancy, B. , Kane, D. A. , Kavazis, A. N. , Goodwin, M. L. , Willis, W. T. , & Gladden, L. B. (2020). Mitochondrial Lactate Metabolism: History and Implications for Exercise and Disease, Journal of Physiology, 1 - 26.

The “New Interval Training” “specific research has so far only examined varying intensities of activity and not yet, the effect of the recovery interval. ”

Minnesota X-C Coaches Association: 2020 Summer Clinic What is the evidence that the “new interval training” enhances adaptation to training and, ultimately, thus yields enhanced endurance performance?

Minnesota X-C Coaches Association: 2020 Summer Clinic • “Combination” Workouts • Workouts should strictly and solely stress one energy system in order to elicit optimal adaptation? “Doing 200 -meter repetitions subsequent to a tempo run is useless!”

Minnesota X-C Coaches Association: 2020 Summer Clinic • Presentation Summary • What do we really know? • Are we evidence-based practitioners, mentors, and teachers? • How can we ensure that we are continuously improving as practitioners, mentors, and teachers?