Speed - An essential skill for every endurance athlete

Traditional wisdom and training methods have created a mismatch between the mutual training of endurance coaching and high-skilled sports such as basketball and soccer.

Is the game that different in their demands and as different as the training should be?

In endurance sports, it is almost sure that any program should build a base, intending to spend time training in all the easy mail logging to build aerobic fitness. Even this exercise has created fear of short sessions and break-related work.

Many endurance athletes usually start for eight weeks, just before their best race. This is a very short speed stage, and injuries typically occur during this time.

It's not the speed training itself that's to blame - the fact that these athletes didn't develop the skills needed to go fast is the cause of such injuries.

Athletes who focus on improving their speed in just two months before the aim race are forcing a new skill on the body at a time when they are tired and stressed - of poor growth and destruction. A prescription

Skills required for speeding performance. We need to prepare it at the beginning of our program. If we take basketball as an example: they don't start training programs with developing fitness to make sure they can walk throughout the game.

Instead, they begin by developing the skills for success: learning how to shoot an athlete, how to walk on the court, and how to speed. It doesn't fit very well, so you can run around the court like a headless hen for two hours if you can't pass, shoot, block, and score with high percentage and accuracy.

The same is true of triathlon. We can train to be highly fit so that we don't have any problems with running distance. But our ability to perform will be limited without developing our capabilities to run fast through constant high-speed work.

When I mention fast work, it scares most athletes when they push their bodies within their limits. It's not just a matter of how to teach your body new skills. Let's first explain what the skills are and how we learn them. Then we will look at the work of pure speed like any other field of training, which I call typesetting.

What is skill?

Skill is just another word for a motor pattern. It is a pattern of muscle movement that controls the brain to produce a particular direction. For example, if we want to run at a speed of 4 km per km, we need to train to develop this motor pattern. Creating skills requires repeating something over and over again for short periods (up to 60 seconds), so it's bound to our short-term memory. Then over time, it will be transferred to long-term memory (up to 5 months) - in other words, it will be automated, a skill we don't need to think about.

Top actors perform efficiently in all sports. It's as if they're not just thinking. They're just doing it. They are in the zone, acting without any skills. This is possible because their abilities are so dark that they can stop thinking and only achieve. We can all do this through a well-designed training program.

The process of skill development

Skill development is a long process. This is not something we can accomplish overnight. The stronger and more efficient we develop, which becomes a set of skills. As many studies show, we can get training for speed in eight weeks. But, as I said above, it comes with a very high risk of injury, and skills are not deeply embedded in our long-term memory. In other words, we have speed, but we do not have speed performance.

The key to endurance performance is this ability. When we can perform at speed and use the least amount of energy to do so, we can approach our performance potential.

Traditional wisdom and training methods have created a mismatch between the mutual training of endurance sports and high-skilled sports such as basketball and soccer.

In short, speed performance is a skill necessary for performance as a triathlete and which we need to develop at the beginning of our program.

Let us give you some examples to increase your speed.

If we want to run at a speed of 10 km away from the bike, we want to train to develop speeding from the cycle. If we have goals, say the 40-minute 10km race in the Olympic distance event means we want to teach our bodies to perform at a 4m / km speed.

So we need to consider how we commit to short-term memory: we need to rewrite it at short intervals.

So we need to consider how we commit to short-term memory: we want to perform repetitive movements at short intervals. And before we repeat, the brain needs time to recover and recover. It must be allowed to happen.

200m intervals are significant for this. We can set a 40x200m, broken 8km session with 30 seconds left. The 200 is run at a running speed, so 48 seconds. This is within 60 seconds of developing short-term memory.

Total run = 51 minutes, including warm-up and cool down. If we asked the athlete to wear a heart rate monitor, we would expect to see a similar heart rate in this session as the athlete would find it easier to walk moderately in straight 51 minutes.

Result = We worked on developing race-related skills. We achieved aerobic conditioning like an easy 50-minute run, and recovery due to the permanent restoration of nerve patterns and catabolic processes will be faster than its ease. Have to walk The number one point lost by the most enduring coaches is that we are still developing aerobic fitness in the development of skills.

If you run 40x200m at a speed of 10 kilometers per hour, you may think it is a speed session, but you will not cause fatigue and soreness like eight-kilometer per hour straight at a rate of 10 kilometers per hour. This is not a demanding session but a skill development session. Repeat this frequently, and you will be very efficient in running at a speed of 4 minutes/km, and the race will be automatic on the day of the race. In doing so, we make the most of our time.

There is another form of high-speed work performed at the speed of the upper race and appreciates the development of the skill that I would like to interpret as skill typesetting.

Hyper Setting (Hyper Learning)

In the business world, this trend is often used by typists who want to improve accuracy. It is said that a typist wants to touch 100 words in a minute with 100% accuracy. To do this, they will practice typing in 120 minutes per minute. This will make more mistakes, but when they reduce their typing to 100 words per minute, they will feel as if 100 words per minute is slow. This means that they have the idea of having more time, and as a result, accuracy increases because they no longer feel rushed and out of control.

In the context of the game, we can hyper-set all the skills (and - another essential factor - we can also hyper-set the pain), but that is the context of an entirely separate article and research on the work of Dr. Tim Knox on Central Governor. There is a lesson.

The typesetting process allows us to capture the performance of a zone quickly or simply increase our sense of control. By performing at the speed of the upper race, we make our body perform faster than they need to, then when we come to perform at the speed of the race, we realize the extra time/ease. Running at race speed now feels much more controlled. We didn't feel so fast and stressed, the thought processes are more relaxed, and as a result, the feeling of being in this zone increases.

Abstract

Based on skill development - not the foundation. We streamline our training and still reap the benefits of aerobics. The only difference is that we have the skills needed to deepen our long-term memory on the day of the race. We can switch off and perform, and if we add some typesetting to our project, we increase the chances of top pro players achieving zonal performance.