Eight Myths

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Eight Myths Associated with Training and
Racing Robert Chapman, Ph.D. Mens Cross Country
Coach Adjunct Professor of Kinesiology Indiana
University
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Eight Myths Myth 1 You need to eat something
special the night before / morning of the
race.
Robert Chapman Indiana University
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DIETARY CARBOHYDRATES AND GLYCOGEN
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Dietary Recommendations for Adequate Daily
Maintenance of Glycogen Stores A minimum of 70
of calories from carbohydrates (3g of
carbohydrates per pound of body weight) Consume
at least 50g of carbohydrates within 30min of
completion of exercise
Robert Chapman Indiana University
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PRE-EXERCISE CHO FEEDING
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Eight Myths Myth 2 - Lactic acid causes muscle
soreness (and its cousin mileage causes
injury)
Robert Chapman Indiana University
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RECOVERY AND BLOOD LACTATE LEVELS
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Dont think of your muscles as a toxic waste
dump. Your cool down is not to flush things
out of your muscles. Your cool down increases
blood flow, bringing in the good stuff to help
the muscles repair.
Robert Chapman Indiana University
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Robert Chapman Indiana University
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Typical weekly mileage patterns at Indiana
University Can be split into two
runs
Robert Chapman Indiana University
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Four Workouts A long run of 12-16 miles A fast
tempo run of 3-6 miles Hill repeats run up,
walk down 6 x 50m in spikes flying start top
speed
Robert Chapman Indiana University
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Eight Myths Myth 3 To be a great runner, you
have to make sacrifices.
Robert Chapman Indiana University
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What we do is not a sacrifice. What we do is
normal.
Robert Chapman Indiana University
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Eight Myths Myth 4 The person with the best
400m speed will have the best finishing
kick in a (choose one) 1600m / 3200m / XC
race.
Robert Chapman Indiana University
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Finishing speed is a combination of --natural
(400m) speed --lactic acid (pH) levels at the
beginning of the kick --neuromuscular
recruitment
Robert Chapman Indiana University
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Improving finishing speed is a combination
of --improved neuromuscular recruitment --improv
ed lactate tolerance --or improved aerobic
capacity, delaying lactic acid production, and
keeping pH lower at the start of the kick.
Robert Chapman Indiana University
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Sean Jefferson and John Jefferson 356.44
357.86 61.3 / 59.8 / 58.4 /
56.9 61.5 / 60.4 / 60.0 / 57.0
Feb 5, 2005 South Bend, IN In the 7 months
prior to this race, these two athletes did
a total of lt 2000m faster than 60sec 400m pace
Robert Chapman Indiana University
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Eight Myths Myth 5 You have to go out with
the leaders if you want to be a factor in
the race.
Robert Chapman Indiana University
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Place TmPl Name Cl No. School 3k Spli
5k Spli 8k Spli Timemen
1 1 Dathan
Ritzenhein SO 288 Colorado 850 1446 2334
2914.1 2 2 Ryan Hall JR 234 Stanford 849
1445 2334 2915.4 3 Gavin Thompson SR 91
Eastern Michigan 850 1446 2335 2917.4 4 3
Grant Robison SR 241 Stanford 850 1446 2335
2919.2 5 4 Ian Dobson SR 230 Stanford 849
1446 2338 2924.7 6 5 Louis Luchini SR 239
Stanford 850 1446 2337 2928.2 7 Westly
Keating JR 263 Texas-Pan American 850 1445
2338 2930.4 8 6 Alistair Cragg SR 268 Arkansas
850 1446 2339 2933.1 9 7 Simon Bairu SO
393 Wisconsin 851 1446 2341 2933.8 10 8
Henrik Ahnstrom SR 168 Northern Arizona 850
1446 2347 2941.6 11 9 Mindaugas Pukstas SR
194 Oklahoma State 853 1446 2342 2942.6 12
10 Adam Tenforde SR 244 Stanford 850 1445
2341 2944.9 13 11 Don Sage SR 243 Stanford
850 1446 2346 2945.8 14 Paul Morrison SR
366 Texas 851 1447 2344 2946.4 15 12 Chris
Solinsky FR 400 Wisconsin 857 1459 2402
2948.5 16 13 Bill Nelson SO 286 Colorado 854
1449 2403 2953.9 17 14 Nathan Brannen JR 322
Michigan 900 1500 2404 2954.0 18 15 Nick
Willis SO 335 Michigan 900 1459 2404 2954.8
19 16 Sean Jefferson SO 122 Indiana 910 1511
2408 2957.7 20 17 Richard Kiplagat SO 140 Iona
College 850 1445 2340 2958.6 21 18 Travis
Laird SR 171 Northern Arizona 901 1456 2402
3001.3 22 Mircea Bogdan SO 262 Texas-El Paso
851 1447 2401 3003.3 23 19 Jon Fasulo SR
409 Villanova 857 1456 2407 3004.6
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Eight Myths Myth 6 If you want to run fast,
you have to train fast. (To run a goal
time, you have to train extensively at goal
pace.)
Robert Chapman Indiana University
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Threshold Philosophy Athletes who posses solid
natural speed will see great benefits from
lactate threshold / aerobic strength workouts.
The speed does not go away.
Robert Chapman Indiana University
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Stephen Haas 751.00 64.0 / 64.7 / 63.2 / 63.0
/ 414.9 63.3 / 62.5 / 60.1 / 30.2 last mi
407.1 1341.14 244.6 / 245.0 / 245.8 /
246.0 / 239.8
Robert Chapman Indiana University
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Examples of Threshold Workouts Used at Indiana
University 6-10 mile continuous efforts at
(Daniels) LT pace plus 10-20 sec/mile HS 4-8
mile efforts 3-4 mile tempo efforts at LT pace
to LT minus 10 sec/mile HS 2-4 mile
efforts 2-3 x 2mi at LT minus 10-20 sec/mile
HS 1-2 mi reps 2 x 5-8 x 1k at LT minus
20-30 sec/mile HS 5 to 8k total volume of 1k
reps 2 x 10 x 60 sec on / 60 sec off
Robert Chapman Indiana University
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Estimating LT Pace Using Daniels Tables Mile
PR 2-mile PR Approx LT Diff Training
Pace 620 1328 745 125 600 1252 725
125 540 1205 700 120 520 1126 640
120 500 1043 615 115 440 1000 555
115 430 937 540 110 420 918 525 1
05
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Eight Myths Myth 7 What worked last year will
work this year. (and its corollary, what
worked for Joe/Jane State Champ will work for
everyone)
Robert Chapman Indiana University
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Bob Kennedy 1996 Season 5/26/96 5000m
1312.14 Eugene 7/8/96 5000m
1258.75 Stockholm American
Record 8/3/96 5000m 1312.35
Atlanta 8/10/96 3000m 733.96
Monaco American Record 8/14/96 5000m
1258.21 Zurich American
Record 8/23/96 3000m 731.69
Brussels American Record 8/30/96
5000m 1306.12 Berlin 9/7/96
5000m 1304.04 Milan
Robert Chapman Indiana University
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Bob Kennedy 1996 Season 5/26/96 5000m
1312.14 Eugene 7/8/96 5000m
1258.75 Stockholm American
Record 8/3/96 5000m 1312.35
Atlanta 8/10/96 3000m 733.96
Monaco American Record 8/14/96 5000m
1258.21 Zurich American
Record 8/23/96 3000m 731.69
Brussels American Record 8/30/96
5000m 1306.12 Berlin 9/7/96
5000m 1304.04 Milan I would rather
be injured than run 1258 again next year.
Robert Chapman Indiana University
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The Scientific Method Make a hypothesis Design
an experiment Collect data Analyze the
results Draw a conclusion make a new hypothesis
Robert Chapman Indiana University
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Eight Myths Myth 8 Soda pop (carbonation)
causes a decrease in the oxygen carrying
capacity of the blood.
Robert Chapman Indiana University
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Statistical significance vs. Practical
significance
Robert Chapman Indiana University
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Email rfchapma_at_indiana.edu Physiology of
distance running clinic notes
http//meetentry.tripod.com Indiana Cross
Country Camp Mid-July http//indianacrosscountryca
mp.com
Robert Chapman Indiana University