226: The Science of Middle Distance Training: Understanding HIIT
Nov 27, 2023
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This podcast tackles the science of Middle Distance Training, specifically focusing on HIIT. The hosts discuss the benefits of surrounding yourself with like-minded individuals in coaching, reflect on improving coaching skills during the transition from cross country to track season, and delve into the art and science of middle distance training. They emphasize the importance of variation in interval training, explore different training methods for middle distance runners, and touch on the challenges and strategies of this type of training.
Designing effective high intensity interval training requires manipulating variables such as rest intervals, distances, paces, and recovery to create an optimal training stimulus.
Incorporating aerobic stimulus into high intensity interval training for middle distance athletes can enhance recovery and optimize performance.
Deep dives
Designing High Intensity Interval Training for Middle Distance Athletes
In this podcast episode, the hosts discuss the importance and nuances of high intensity interval training for middle distance athletes. They emphasize the need for specific and targeted workouts that blend speed and endurance, sharing various examples and variations. The hosts highlight the importance of manipulating variables such as rest intervals, distances, paces, and recovery in order to create an optimal training stimulus. They discuss the physiological effects of these workouts, including increasing mitochondrial content and lactate tolerance. The episode also emphasizes the need for responsive coaching, paying attention to cues and adjusting the workouts as needed for individual athletes. Overall, the hosts highlight the complexity and art of designing effective high intensity interval training for middle distance athletes.
Analyzing a 600-Meter Time Trial to Inform Training
The hosts provide a detailed analysis of a 600-meter time trial, breaking down split times and discussing the athlete's experience and fatigue progression. They emphasize the importance of communication with athletes to gather feedback and understand their physical and mental responses during the race. Using the insights gained from the time trial, the hosts outline a specific training approach to address the athlete's weaknesses and improve performance. They discuss the significance of building mitochondrial content and capacity, as well as developing lactate and acidosis tolerance. This analysis highlights the specificity and sophistication of middle distance training and the ability to make significant gains with the right training approach.
Manipulating Interval Workouts for Middle Distance Athletes
The hosts delve into different variations of interval workouts for middle distance athletes. They highlight the importance of manipulating variables such as repetitions, distances, intensities, and rest intervals to create specific training stimuli. They share examples of workouts such as ladder-style speed intervals, pyramid-style workouts, and mixers that combine speed and endurance components. The hosts discuss the physiological and neuromuscular adaptations targeted by these workouts, including improving mitochondrial content, enhancing lactate tolerance, and sharpening race-specific skills such as kicks in the final stages of a race. They emphasize the need for adaptive coaching, paying attention to individual responses and adjusting workouts accordingly.
Beyond High Intensity Interval Training: Adding Aerobic Stimulus
The hosts explore the importance of incorporating aerobic stimulus into high intensity interval training for middle distance athletes. They discuss the value of adding mixed-paced runs, slow repeats, or low-intensity aerobic work after high-intensity workouts to prime and strengthen the aerobic system. They also highlight the benefits of running at a fast, aerobic pace while in a state of fatigue to further stress the aerobic system. These strategies help maintain aerobic fitness and enhance recovery between high-intensity sessions. The hosts draw on examples from elite athletes and coaches who have successfully used these methods to optimize performance in middle distance events.
HIIT! High intensity interval training…what is it, what is it good for, what don’t we understand? In this episode, we demystify HIIT from a scientific and coaching perspective. We provide actionable takeaways with plenty of workout examples. Steve & Jon Check out the Scholar Program The Scholar Program is our one-stop-shop for all things coaches…
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