This post is devoted to the analysis of such a seemingly important value in running (and not only in running) value - maximum oxygen consumption (VO2 max). Probably, for several decades, scientists and coaches have prioritized this value, considering it to be the main indicator characterizing the aerobic qualities of athletes. The specialists working with the national teams of the country are simply fixated on measuring the IPC of almost all athletes, regardless of the sport and specialization. Athletes, in turn, take their VO2 max. But this raises the question - are we not paying too much attention to the values \u200b\u200bof VO2 max and training for its growth?

Before proceeding further, let me briefly recall what the IPC is and what this indicator is responsible for.

IPC - in relation to sports, defines our ability to generate energy aerobic (oxygen) way - a kind of a certain potential of an athlete. Aerobic energy production is preferred over anaerobic because no by-products (fatigue toxins such as lactic acid) are produced. The maximum value of this indicator depends on the ability of the lungs and cardiovascular vascular system deliver oxygen to working muscles, and from the muscle's ability to consume this oxygen. IPC, as a quantity, is measured in milliliters of absorbed oxygen per kilogram of the athlete's weight per minute - ml / kg / min.

As I already said, the result in endurance running depends on three physiological parameters (we do not take psychology into account - this is a separate topic): running economy, VO2 max and anaerobic threshold. I have already discussed the meaning and importance of running economy. Now I will dwell on the IPC.

IPC training

In my previous posts, as many have noticed, I am very skeptical about the domestic theory and methodology of training in athletics. In my opinion, the main reason for this is that "doping killed the technique." Those talented athletes who perform “on their own” very often stop growing their results too early, although they have huge potential for further growth. The reason for this is the too low level of training of the majority of coaching staff and belief in various, unsupported dogmas. And the most offensive thing is that the coaches do not think so, and do not consider it necessary to improve their qualifications. Therefore, I question many of the approaches used in our country, including targeted training to increase VO2 max. Although many approaches and coaching techniques very often turn out to be working in practice. But, some of these techniques are so ingrained in our consciousness that we do not even have the thought to critically consider the importance of using certain training. Although before each workout, both the coach and the athlete should ask himself the question - "Why am I doing this today, what will it give me and is there any sense in it?"

The pace of running at the IPC level roughly corresponds to the pace of a distance of 3000m. Accordingly, training aimed at developing VO2 max is 600-1500m intervals in the 3000m running mode. Although there is a catch here - the body reaches the MVP mode in terms of oxygen consumption for more than a minute (about two), respectively, such an interval as 600m is too small for a targeted increase in VO2 max. Looking through my own old diaries and reading about the training of other athletes, I can say that IPC training occurs very often in the training process. A typical and typical example of a very common workout is 6-8 times 1000m in the 3000-5000m running mode with a rest interval of about 3 minutes.

Although my opinion is that there is no urgent need for this type of training, although they are undoubtedly important too. I'll try to explain why.

Naturally, such a statement looks crazy - we ALWAYS trained like this, how can you progress without targeted VO2 max training? But let's speculate on this topic.

What do the experts say is the goal of IPC training? Referring to Jack Daniels' book 800 Meters to Marathon, where he argues: "The goal of interval training is to get the maximum amount of running time possible at 95-100% of VO2 max." He discusses in the book how long it takes for the body to enter the VO2 max. Gives a graphical representation of how the rest time and interval length can be changed to work in IPC mode for as long as possible. Summing up Daniels' reasoning, we can say that the goal is to work in the IPC mode as long as possible. Is it really that important for endurance runners?

Let's digress from the science and take a look at the most common IPC workouts that I've found on foreign forums and trainer blogs. As I wrote above, the IPC mode corresponds to a distance of 3000m, but conventionally, the pace at 5000m can be added here, since this will be approximately 95% of the IPC.

Workout # 1. 3 series (2x800m) in 5000m running mode, rest between intervals 200m of light jogging, 3-4 minutes rest between series. This workout will not contribute to an increase in VO2 max, because the pace is not fast enough and the interval length is too short, at best, at the end of each interval the athlete will reach the VO2 max level and finish it immediately.

Workout number 2. 2-3 series (4x400m) in 3000m running mode. Rest between intervals 40 seconds, between sets 4 minutes. The running speed corresponds to the VO2 max, the rest is also short enough for this, but the total operating time in this mode is too short, since the body will only enter this mode of oxygen consumption at 3-4 intervals. As a result, the general training stimulus for VO2 max growth will be insufficient.

Workout number 3. 1200m (in 5000m mode) + 400m (in 1500m mode) + 800m (in 3000m mode) + 300m (in 1500m mode) + 600m (in 3000m mode) + 200m (in 800m mode). Rest between segments is offered at 3:30. This workout is also pointless for increasing VO2 max. The rest is too long for this, although the pace of the run is sufficient. The total operating time in the IPC mode will also be too short for its growth. Training 5x800m in the mode of 5000m and rest for 1 minute would stimulate the increase in VO2max much more.

You can continue similar examples of training, but to understand the essence of the issue, and this is enough.

Then why do these workouts work and give a good effect if they don't shift the VO2 max?

Because not only the IPC determines the result. That is, the IPC is often not the limiting link in our progress. It is also worth noting that the VO2 max in high-level athletes reaches a plateau and does not grow any more, but the results grow. I have already raised this question earlier. But if you look at the athlete at the muscle level, we will see that the value of the VO2 max may be related to the number of activated muscle fibers. If we increase the number of activated muscle fibers, we will increase the BMD, and what is remarkable, without changing the parameters of the cardiovascular system, such as hemoglobin, hematocrit, stroke volume of the heart, and others.

Then if VO2 max training is not an end in itself, then what is the point of the above training? - And it already depends on our distance. For different distances, they can play the role of not only special or specific endurance, but also aerobic and anaerobic support. For example, if you take a distance of 3000m, then the above workouts are specific (judging by the terminology of Renato Canova).

Thus, instead of calculating how long we have worked in the VO2 max, we are dealing with specific endurance training. When preparing for a specific distance in endurance running, two things are important to understand.

1. Increasing the athlete's ability to maintain the target competitive pace. This explains why it is necessary to perform short intervals at a competitive pace at the start of the season, gradually increasing their length closer to the competitive season. It also makes it clear why it is necessary to shorten the rest between intervals when the starts are approaching, naturally taking into account the athlete's capabilities in doing so. Also, for the development of specific endurance in the Western literature, it is recommended to alternate the target competitive pace with a quick rest in the ANSP mode. For example, for a 3000m runner it might look like this: alternating 400m segments (3000m running mode) and 1200m in ANSP mode is a very hard but effective workout.

2. The simultaneous use of workouts that support speed endurance and aerobic capacity. Canova recommends 800m intervals for 1500m runners to support speed and 3000-5000m intervals to maintain endurance.

Although the question arises - why mix all this in a heap, given the fact that these workouts have practically no effect on the growth of VO2 max? The answer is simple - these workouts are not for VO2max growth; they gradually adapt the body to the target competitive pace, making it more comfortable over time. At the same time, the support of aerobic and anaerobic qualities is not forgotten.

These blended workouts are great for building special and specific endurance. What does the use of fast and slow intervals give in one workout? - During fast intervals, a certain amount of lactate is formed in the blood and muscles (depending on the length of the interval and the speed of running), and during slower intervals (for example, in the TANM mode), the body learns to use lactate as fuel for the muscles. That is, at the same time, we accustom the body to high doses of lactate (the buffer capacity of the blood increases) and teach it to transform it back into glycogen as quickly as possible and use it as fuel. At least two birds with one stone are killed. Yes, it should be noted that changing the pace of running at such speeds has a positive effect on the body's ability to activate highly excitable muscle fibers, while increasing intermuscular coordination.

What can be learned from all of the above? Does it make sense to purposefully train the VO2 max, or can you limit yourself to the above types of training?

I think it is possible, scientific theory it confirms. Practice shows all the more how well this approach works. It is worth noting that the BMD in most cases is congenital and its ceiling is genetically determined. But even when the IPC reaches a plateau, there is still a large arsenal of means for further growth of sports results.

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Determination of the maximum oxygen consumption - MOC. The physical capabilities of the body, its muscular performance largely depend on oxygen consumption. The higher the body's ability to use oxygen, the higher, under certain conditions, the physical capabilities of the body, its health and resistance to unfavorable environmental factors. IPC allows you to make an objective judgment about the functional state of the cardiorespiratory system and physical performance.

The value of the BMD depends on various factors, but, first of all, on the functional state of the external respiration system, the diffuse capacity of the lungs and pulmonary circulation. In addition to these factors, hemodynamic parameters, the state of the oxygen capacity of the blood, the activity of enzymatic systems, the number of working muscles (at least two-thirds of the total muscle mass), as well as the entire regulation system. IPC is determined by direct or indirect, indirect methods.

Direct definition of IPC is reduced to the performance of the surveyed work with increasing power while determining the amount of oxygen absorption. The moment when, despite the increase in the work power, the oxygen absorption figure stops increasing, indicates the achievement of the VO2 max. Such a study should be carried out in a laboratory with appropriate ergometers and diagnostic equipment, as well as means of arresting the development of acute conditions.

Indirect determination of the IPC. Since the maximum loads are not indifferent to the subject's body, especially during repeated studies, the VO2 max is determined by performing moderate work with an appropriate recalculation. In this case, it is assumed that there is a fairly strict linear relationship between the heart rate and the amount of oxygen consumption during work and that the VO2 max is achieved at a heart rate of 170-200 beats per minute.

Professor Astrand developed a normogram for an approximate determination of BMD by heart rate with a single standard load on a bicycle ergometer or when performing a step test (step height is 40 cm for men and 33 cm for women) for 5 minutes to use a normogram.

Table 3.10. Estimation of BMD in untrained healthy people

Thus, having performed the load, during which the heart rate reaches 150160 beats / min, it is possible to determine the value of the VO2 max using this normogram.

Professor V.L. Karpman proposed to calculate aerobic capacity according to the formulas below.

IPC \u003d 1.7 * PWC170. + 1240 (for athletes);
IPC \u003d 2.2 * PWC170. + 1070 (for athletes who train for endurance),

Where the MIC is expressed in ml / min, and PWC170 in kgm / min.

To compare the aerobic abilities of different individuals, relative BMD indicators are used, i.e. taking into account the body weight of the subject (BMD / body weight). The average BMD in young untrained men is 44-51 ml / min / kg, in women - 3538 ml / min / kg.
Maximum oxygen consumption of representatives different types the sport is significantly different. The average values \u200b\u200bof this indicator are presented in table. 3.11.

Table 3.11. Maximum oxygen consumption (ml / kg / min) in qualified athletes

In addition, the determination of the IPC can be carried out in the conditions of natural sports activity. The most common of these tests are the KCooper running tests (12 minutes and 1.5 miles - 2.4 km). These tests are recommended to be used for people who are systematically involved in health improvement. physical training or mass sports with a cyclical orientation.

The advantage of these tests is their simplicity and availability, however, due to the fact that these tests require significant (almost maximum) tension of the main functional systems of the body, they should not be carried out without prior training, that is, without preparing the body for stress. For healthy untrained individuals 30 years of age and older, exercise for at least 6 weeks is required. The results of running tests K. Ooooreg are evaluated according to the tables proposed by the author, in which the time to overcome a distance of 1.5 miles or the distance that a subject runs in 12 minutes corresponds to a certain level of VO2 max.

Table 3.12. The relationship between the results of the 12-minute test and the VO2 max by K. Cooper

Table 3.13. Gradations of maximum aerobic capacity (functional classes) depending on the distance covered in 12 minutes (km) according to the cooper ratio

Sakrut V.N., Kazakov V.N.

Sammari on Pete Fitzinger and Scott Douglas' Highway Running for Serious Runners.

The main idea of \u200b\u200bthe book

Choose a key start;
build an effective training program aimed at this start;
for a few weeks before the start, bring your body to peak shape.

The proposed idea is not a sensation. This is how professional athletes approach the competition schedule. But most amateur runners spend their resources trading off a huge number of starts throughout the season. They approach the training process in a similar way - they perform a large amount of haphazard work, which is simply ineffective at best, and at worst leads to overtraining and injury.

The professional runner's intimate knowledge of workout types

There are only five of them:

1. Short work on speed and technique.
2. IPC work: sets of 2-6 minutes, 3-5 km long.
3. Tempo run, 20-40 minutes, trains the ability of long-term moderately fast running without lactic acid accumulation.
4. Long run for endurance training.
5. Easy running for recovery.

Each distance has features of preparation. Therefore, it is important to first determine the target start and then develop a training plan that includes the optimal ratio of these five types of running training.

These principles are true not only for professionals - any runner who is attentive to their health and wants to achieve their goals can use a well-designed training program.

Theoretical basis

There are several key factors in an athlete's physiology that affect running performance. The five types of running workouts outlined above will help you work them out. The right combination different loads in the process of preparation triggers the adaptive mechanisms of the body, which allows it to be brought to the peak of the form for the target start.

We have repeatedly emphasized the importance of choosing one key start. But this does not mean that you need to limit yourself to one start per season. Training programs can include training starts.

Each person, due to physiological characteristics, is predisposed to travel a distance of a certain length. With the right level of training, you will probably be able to overcome any of the distances from 5 km to the marathon, but you will most likely show the best results at one distance.

The original book offers training plans for 3, 5, 8, 10, 12, 15, 21 and 42 kilometers. We will focus on the most popular distances: 5, 10, 21 and 42 km.

Concepts

Base speed
The maximum speed that the athlete can develop.
Especially important for running up to 400 m.

IPC
Maximum oxygen consumption is a measure of the amount of oxygen that is delivered to and absorbed by the muscles. Especially important for running 1.5-5 km.

Anaerobic threshold (AN)
How much oxygen the body can absorb without accumulating lactic acid. Until the anaerobic threshold is overcome, the athlete can maintain a moderately high pace for a long time. Especially important at a distance of more than 15 km.

Pure endurance
Especially important at distances from 21 km.

Maximum oxygen consumption

What is IPC and how can you improve it?

The heart pumps a certain amount of blood, which delivers oxygen to the muscles. BMD determines the pulse rate, blood volume, and the percentage of oxygen that muscles are absorbed. BMD is influenced by genetics and training.

VO2 max is the most significant indicator in running at a distance of 1500-5000 meters. It indicates the amount of energy received by the body in aerobic mode.

The main factor in VO2 max training is the volume of blood that enters the vessels from the left ventricle. VO2 max of training affects it.

Heart rate is genetics, but it can be increased with exercise. BMD decreases with age, but this process can also be slowed down by regular exercise.

BMD is measured in ml of oxygen per body weight per minute.

IPC of professionals: marathon runners - 73 ml / kg / min; 5 km runners - 79 ml / kg / min.

The MIC of a 35-year-old office clerk is approximately 45 ml / kg / min.

Features: in women, BMD is usually lower, since they have on average more fat and lower hemoglobin. The difference between BMD levels among professional men is on average 10% higher than among women.

For beginners: If you start exercising regularly, your VO2 max can increase by 20-30% during the first year. But its growth is limited by your genes.

VO2 max training

The ideal workout regimen is 95-100% of your current VO2 max. It is best measured in a laboratory setting. If this is not possible, then approximately this is the mode of your race at a distance of 3-5 km.

It is important to keep to the limit of such training - you need to give the body sufficient time to recover.

Option 1

A good workout is 4-8 km interval jogging once a week. Sometimes it is possible to add another smaller interval workout.

Acceleration segment: 600-1600m (2-6 minutes required). Less than 600 m - it is easier to run, but the efficiency is lower. Acceleration speed: competitive for 3-5 km. If faster - the aerobic system is trained, slower - the anaerobic threshold is trained.

It is necessary to alternate fast segments with slow ones, which in duration can be from 50 to 90% of the acceleration time. In the intervals between accelerations there is a temptation to stop, put your hands on your knees. This is a mistake - the best recovery occurs during a slow run, when lactic acid leaves the muscles.

Option 2

One of the options for interval work is "Ladder". When the length of the accelerations first increases and then decreases.

Option 3

Cross country runners also use “ fartlek" - alternation of jogging and acceleration in free mode.

Base speed

What is base speed and how can I improve it?

Basic speed is the maximum possible speed of a short distance runner (up to 400 m). This speed can be gained, but cannot be maintained for a long time. It is determined by the product of the frequency and the stride length. Leg length is constant so training focuses on muscle elasticity and strength.

The physiological basis is the fibers in the muscles. A certain amount of them (and the ratio of fast and slow twitch fibers). The speed can be improved by increasing the size of the fast twitch fibers. A person's orientation towards a sprint or marathon is also based on the number of fast-twitch fibers in the muscles (sprinters have more of them).

Why work on base speed?

Speed \u200b\u200btraining is important for long distance runners for several reasons:

1. the body's ability to receive energy in an anaerobic mode increases;
2. running technique becomes more efficient and economical;
3. the work of muscles that have accumulated lactic acid is being trained - your finishing spurt can now be longer.

Your nervous system also controls speed. Speed \u200b\u200bworkouts push the upper threshold back. Some coaches force athletes to run downhill by artificially stimulating an increase in speed. Beware, this is not for amateurs!

The speed directly depends on the strength of the legs. You can do a variety of exercises (including with weights), but the most natural and safe one is downhill running. In addition to strength, the heart and psychological readiness of the athlete for the difficult terrain of the track are also trained.

Basic speed training

Downhill running (power)
Short stretches up and down.

Running in a stride
At the maximum possible speed 16 accelerations of 100 m, after 100 m jogging.

Anaerobic threshold

What is anaerobic threshold (AN) and how to raise it?

During human movement, lactate is formed (lactic acid salt, a by-product of incomplete oxidation of carbohydrates). During walking, a small amount of it enters the bloodstream, and it is successfully excreted. With increasing load, its amount increases, but also the ability to process and withdraw it. At a certain level of intensity of loads (ANP), more of it begins to flow than it is possible to withdraw per unit of time, and it begins to accumulate in muscles and blood. Accordingly, above this level of intensity, a person cannot run for a long time. This level is the anaerobic threshold.

The significance for the runner of ANP and IPC is approximately equal at a distance of 10 km. Starting from 15 km, the ANP value is more important.

(!) Important for experienced athletes: you will not be able to increase the VO2 max (after a certain limit), but you will be able to work on increasing the ANP level.

Why raise your anaerobic threshold?

One of the important indicators is running economy - if at a given speed you consume less oxygen than your opponent, then you will run longer. This is the difference between a marathon runner and a sprinter - a long-distance runner runs more economically, the slow-twitch fibers in his muscles (in contrast to the fast-twitch sprint ones) consume a small amount of oxygen.

It is best to determine the ANP in laboratory conditions, for which blood is taken from the athlete for analysis between the segments of the run. There are also portable lactometers.

Inaccurate method of determination - your ANP pace is equal to the competition pace for 15-21 km.

ANP training

Running at the level of 100-110% of the current ANP level.

The task is that lactate should accumulate, but in moderate amounts. Running intensity is above average, but not extreme. If you run too fast, the lactic acid in the muscles will not allow you to maintain the pace for a long time.

The main types of ANP workouts:

1. tempo run; `
2. interval running at AN level;
3. Downhill running.

Pace run (or running with a broach)

The total distance is divided into three intervals, the middle one is covered with high intensity. For example, running 3 km lightly, then running 6 km at a good speed just above average, and finally jogging 2 km. Runners who do tempo run workouts for a while feel (and reproduce) their ANP tempo quite well. IMPORTANT: you cannot run at top speed.

Interval ANP running

2-4 segments of 8 minutes of moderately fast pace, alternating with jogging. It is psychologically easier to train in this mode, but the classic stretching run better prepares you for the atmosphere at the start, when you need to maintain a high pace for a long time.

Mountain run

Also a great way to train ANP. The approach is identical - the intervals uphill should be long enough and alternate at regular intervals.

Pure endurance

How to improve endurance?

Endurance training - running at a moderate speed. Running pace: 30-60 seconds slower than a competitive marathon or 40-85 seconds slower than a half marathon.

Walking and jogging do not train endurance!

The distance of a long workout is determined by your target distance: for example, for an experienced 5K runner it might be 12K, for a marathoner it could be 35K.

How fast to run?

A good long-term training technique is to gradually build up your pace throughout the run. For example, if you started at 5:30, then the distance can be finished at 5:00.

It is preferable to do two quality long workouts within three weeks of preparation.

What is being worked out during endurance training?

1.use of fat during the competition as a source of energy (does not allow to quickly deplete glycogen stores in the body during the start;
2. the body's ability to store glycogen improves (during training, glycogen stores are depleted, which stimulates the body to store it in large quantities);
3. the network of capillaries increases (this makes it possible to more efficiently deliver nutrients to the cells and remove waste);
4. Fast-twitch muscle fibers partially acquire the properties of slow-twitch muscle fibers.

Heart rate

Most modern gadgets allow you to monitor your heart rate during exercise. You can also measure your heart rate with your fingers on your neck using a conventional stopwatch.

Your maximum heart rate can be determined with the following exercise. After a good intense warm-up with sprint accelerations, you should run for 2 minutes at the highest possible speed. By the end of the distance, your heart rate will be close to maximum.

In order to calculate the heart rate reserve, you need to find the difference between the maximum heart rate and the resting heart rate. Resting heart rate is measured immediately after you open your eyes in bed (no alarm). For accurate measurements, it is necessary to detect it for several days.

Pulse increases in heat, from caffeine, when dehydrated. It is therefore important in hot weather to drink enough water before and during exercise.

Overtraining

If there is sufficient recovery time, it will lead to improved fitness and performance in competition. But if the volume and intensity of training is so great that the body does not have time to recover between training sessions, then overtraining occurs. Distinguish between overtraining and temporary fatigue, which may be due, for example, to a recent increase in running volume.

It is believed that overtraining may be associated with the work of the sympathetic nervous system, which responds to the stress that the athlete's body is exposed to.

Symptoms

Negative dynamics of results, susceptibility to colds, constant fatigue and lethargy, unwillingness to carry out loads, increased heart rate, poor sleep.

How to identify overtraining?

To exclude the diagnosis "fatigue": do not perform long and excessively intense workouts for 3-5 days, eat carbohydrates (60-70% of the total food volume), drink fluids, and sleep regularly. If the fatigue persists, you may be overtraining.

How to overcome overtraining:

Eliminate intense training;
- reduce the total running volume;
- follow your diet and sleep and rest.

If within 2 weeks the body has not recovered, see a sports doctor. Please note that overtraining can be caused not only and not so much by your workouts, but by a general stressful situation, for example, at work, or by not getting enough sleep and rest. It is necessary to take measures promptly, since there is a great risk of injury during stress.

Key points to prevent overtraining

1.sufficient recovery time;
2. an individual diet (including a sufficient amount of fluid) that compensates your body for the elements it needs;
3. Monitoring indicators (heart rate, speed, volume), keeping a diary.

Dehydration

During outdoor workouts, runners often suffer from dehydration.

Extreme dehydration can lead to heatstroke and death (see Zozhnik for more information on fatal dehydration).

Running in the heat:

The body sends more blood to the skin for cooling, and the muscles receive less blood;
- the stronger the sweating, the less blood the heart pumps;
- the lower the volume, the higher the heart rate and the harder it is to keep pace.

With the loss of fluid, performance decreases.

A 70-kg runner can lose 3-4 kg of moisture in 2 hours, which will reduce performance by 10%.

There is also cumulative effect - if you run in the heat for several days and do not compensate the body for the loss of moisture, then your result gradually and imperceptibly decreases.

How much and when to drink water?

During training in the heat, you will not be able to fully compensate for the loss of fluid, since it can be up to 2 liters per hour, and the stomach can only absorb 800 ml (if you drink 170-200 ml every 15 minutes).

Thirst is a bad counselor. As a rule, it occurs when the body is already severely lacking in fluid, if you feel thirsty, you are already late with drinking. Therefore, you need to drink regularly throughout the day. Indicator - your urine should be light in color. American experts advise drinking about 0.5 liters of water 2 hours before training. After training, you can drink water and carbohydrate drinks (4-6%).

Alcohol and coffee

Cola, coffee, tea, beer and other alcoholic drinks remove water from the body. Therefore, if you drink, for example, a glass of beer to calm your nerves, then compensate for this with at least the same volume of water.

Trauma

There can be two types:

From a single strong shock / stress;
- accumulated by multiple repetitions.

Thus, you need to gradually prepare your body for heavy loads - through the development of strength and flexibility, and for long-term loads - by working on the running technique.

Each workout should start with a warm up and end with a cool down. Before training - a good energetic warm-up, then stretching (and not vice versa!) After training - cool down and stretching, which will relieve tension after exercise and maintain the length of muscles and tissues.

Stretching should be done in a calm mode, with a small range of motion. It's good to do it in several approaches with a short break. Breathing should be even and calm, you can not do stretching while holding the breath.

The leg muscles of some runners may be unevenly developed, resulting in soreness. Muscle imbalance is difficult to determine without the help of a specialist. Prevention is exercises for all muscle groups of the legs, which allow them to be strengthened in a complex. It is important not to let this situation take its course, as in extreme cases the imbalance can lead to injury.

One of better ways strengthening and developing the body is yoga. It allows you to improve the elasticity of muscles and ligaments, joint mobility, and recover from running loads.

Post-workout recovery

To speed up the recovery process after training, massage is excellent (both from a sports masseur and self-massage at home).

During the run, the athlete's body is exposed to shock loads. Concrete and asphalt are especially cruel to us. Part of the load is taken by the sneakers (they must be monitored and changed in time - the mileage of the sneakers: from 600 to 1300 km). If possible, it is better to train on natural surfaces - soil, grass, forest path, etc. When running downhill, the shock load also increases.

A useful element of a runner's training is cross-training. It can be used for swimming, skiing, cycling, rowing and other activities. It is especially good to use cross-training for recovery training. The running shock load is either absent or minimal.

Running features for women

Compared to men, women:

1.smaller heart (leads to a larger heart rate);
2. lower hemoglobin, less oxygen reaches the muscles;
3.fat reserves of greater volume;
4. lower testosterone, less muscle mass.

One of the consequences is a lower VO2 max.

Influence menstrual cycles - individually. There is a general consensus that performance decreases in the premenstrual and early menstrual phases of the cycle. It is necessary to independently maintain a training diary and adjust the dates of intense training and competition. Taking oral contraceptives may also have an impact.

Runners need to monitor the level of iron in the body - will help proper nutrition and situational intake of special vitamin complexes.

Competitions

How to choose tactics?

When you run a marathon, you have two rivals - time and other runners. It is necessary to decide before the start with whom you will compete. If your option is a specific athlete, then you need to run the track smarter than him. If a stopwatch, then you just need to finish with the best time.

The most efficient way is to run evenly. Pay attention to how top-level athletes run - they run every kilometer with a speed fluctuation of no more than 5 seconds.

How to keep pace?

Find the right pace in your workout;
- restrain yourself on the first kilometers, when you have the strength to run faster;
- keep pace in the middle section;
- keep the pace in the final quarter of the marathon.

Don't start quickly - you will outrun many of the fast start runners. When running in windy conditions, keep in a group if possible. A good start is especially important in hot weather.

How to overtake correctly?

First, run directly after your opponent for some time, then accelerate, which will allow you to break away from him by 30 meters or more. Don't turn around to look at those who are catching up - this gives them a psychological advantage.

Race plan

A plan is fine, but be prudent and flexible. It can be influenced by the weather, your health, the topography of the track and many other factors. You must be ready to make adjustments to the tactics of passing the distance.

Warm up

Before any start, be sure to warm up.

The shorter the distance, the more intense the warm-up should be. If you don't prepare your muscles, during a good start, lactate can build up too early and too quickly. The meaning of the warm-up is to "accelerate" the processes in the body up to speed at the initial stage of the race. The body is unable to abruptly switch to a competitive pace from a state of rest. The purpose of the warm-up is to smooth out this transition.

45 minutes before the start:

2-3 km quiet run with increasing speed;
- the last 600–800 m at a broaching rate;
- free non-amplitude stretching for 15 min.

15 minutes before the start:

2 km easy run;
- a series of accelerations of 100-200 m.

The warm-up should be finished no earlier than 5 minutes before the start. This is not always possible, so you need to maintain this state with light exercises (for example, jogging in place) until the starting whistle.

Warm up before the marathon: 2 km jogging to race pace, slight stretch. It is necessary to eliminate accelerations and save maximum energy.

Hitch

The task of the cool down is to normalize the state of the body after the competition: pulse, respiration, internal body temperature, hormone levels. Removing lactate is also an important task for cooling down after 10 km races.

How to cool down?

A great option for a cool down after a workout is a slow run of 2–5 km.

If you don't have the strength, you can just walk instead of jogging. The main thing is to keep moving.

PREPARATION AND COMPETITIONfor 5, 10, 21 and 42 km

Distance 5 km

Distance features

Running is close to VO2 max, so it's important to get the right pace so you don't oxidize too quickly. If you distribute the forces correctly, then the oxidation should be painfully high by the finish line.

VOK workouts can help you get to the right pace - the workout environment below.

Evenly, finishing spurt for 100-200 m.

Example of a training week

Monday: rest day.

Tuesday: 6 km light recovery run.

Wednesday: warm-up, 4 x 1000 m intervals, cool down (total 11 km).

Thursday: small long run 9 km.

Friday: rest day.

Saturday: 7 km, including running at a stroke of 10 x 100 m.

Sunday: 12 km long run.

Commentary: all types of workouts are worked out in a week, loads alternate, there is enough time for recovery. You can't reschedule your workouts - if you missed a day, then do the next. In the best case, the quality will decrease, in the worst case, you will get injured due to overexertion.

At a distance of 5 km, it is important to be focused throughout the distance; you will not have the strength and time to compensate for even a minute hovering in the clouds.

In competitions, the body will have to work 100% from the first meter of the distance, so it is imperative to carry out an intensive warm-up before the start. Within 45 minutes before the start of 2–3 km running, stretching, running exercises, acceleration of 100 m.

Training features

Beginner runners (less than 30 km per week): Long run from 8 km at the beginning to 11 km at the peak of the training program (in week 7).

Advanced (from 60 km per week): from 12 km to 17 km. The pace is not jogging (!), 60–90 seconds slower than the competitive one by 5 km.

Interval work, stretching training, training competitions, control starts. The pace of the fast part during intervals and broaches is roughly the same as the competition pace for 21 km. In training competitions, the pace is slightly higher.

At the control starts, the pace is maximum at this stage. An important aspect participation in control starts and test competitions - psychological preparation.

VO2 max training

Base speed

The finish spurt is especially important at this distance, so the plan can focus on training for basic speed - short repetitions of 100-200 m.

DISTANCE 10 km

Distance features

Key factors: anaerobic threshold, BMD.

Physiology: Running at a speed slightly above the anaerobic threshold.

Training Objective: Increase ANP and VO2 max to maintain a higher speed with minimal lactic acid production.

Distance tactics

Good start (but not at the limit), focusing on the middle part of the distance, when the mind starts to swim. If you run it well and smoothly, you can finish the finish.

Example of a training week

Monday: rest day.

Tuesday: light recovery 7 km run.

Wednesday: warm up, 5 to 2:30 intervals, cool down (12 km total).

Thursday: small long run 11 km.

Friday: rest day.

Saturday: 8 km, including running at a stroke of 10 x 100 m.

Sunday: 15 km long run.

Training features

Long run

Endurance training twice a week. The pace is 45–85 seconds slower than the competition pace by 10 km. The second time is shorter.

Anaerobic Threshold Training

IPC workout

Long intervals, running uphill 600-2000 m long at a competitive speed of 5 km. The recovery slice time is 50 to 90% of the fast segment time.

Base speed

Basic speed training helps you hone your running technique.

HALF MARATHON

Distance features

Major factor: anaerobic threshold.

High ANP allows professionals to maintain high speed and not build up lactic acid.

If the time to cover the distance is about 1.5 hours or more, then glycogen stores and training to increase them are also important for you.

Distance tactics

Psychological stability is required to maintain the speed at the ANP level for 21 km. A careful, slow start will save energy for the second half of the race. The overall pace should be even throughout the course. Learn to keep pace with stretching workouts and long runs, even when you're tired.

Example of a training week

Monday: rest day.

Wednesday: warm up, 5 to 2:30 intervals, cool down (total 11 km).

Thursday: small long run 12 km.

Friday: rest day.

Saturday: 9 km.

Sunday: 18 km long run.

Training features

For beginner runners (less than 45 km per week): Long run from 12 km at the beginning to 20 km at the peak of the training program. For advanced (from 75 km per week): from 18 km to 26 km. The pace is not a jog (!), 35–75 seconds slower than the competitive one by 21 km.

A second long run workout per week is equally important. Try to imitate the relief of the future start on it.

Anaerobic Threshold Training

Interval work, stretching training, training competitions, control starts. The pace of the fast part during intervals and broaches is roughly the same as the competition pace for 21 km. In training competitions, the pace is slightly higher. At control starts, the pace is maximum at this stage. An important aspect of participation in control starts and test competitions is psychological preparation.

VO2 max training

Long intervals, running uphill 600-2000 m long at a competitive speed of 5 km. The recovery slice time is 50 to 90% of the fast segment time.

Base speed

MARATHON

Distance features

Main factors: endurance, carbohydrate reserves, high ANP.

Adaptive mechanisms - an increase in the number of capillaries and the use of fatty acids instead of glycogen as an energy source. It is also important to increase the total amount of stored glycogen - long run training works for this. You can increase your ANP with special exercises.

(!) These adaptive mechanisms work slowly - it takes a long time to prepare the body for a marathon. The recommended preparation period for the marathon is 18 weeks.

Distance tactics

Objective: to keep pace throughout the distance. Patience and patience again. If you did everything right - good all-round training, start-up, carbohydrate loading, normal water balance and daily routine, then you are in perfect shape for the competition. You have to run 42.195 meters in the most even mode and at the same pace. The first half of the distance should be run calmly and relaxed, maintaining physical and emotional strength for the second part.

Example of a training week

Monday: rest day.

Tuesday: 9 km light recovery run.

Wednesday: warm up, 2 to 3 km intervals, cool down (12 km total).

Thursday: 7 km.

Friday: short long run 15 km.

Saturday: 6 km.

Sunday: long run 26 km.

Training features

For beginner runners (less than 60 km per week): Long run from 17 km at the beginning to 30 km at the peak of the training program.

For advanced (from 90 km per week): from 23 km to 33 km. The pace is not jogging (!), 30-60 seconds slower than the competitive one by 42 km.

A second long run workout per week is equally important. She fixes the effect first. We also recommend doing one workout for a distance of 30 km, and 6 weeks before the start, one long run of 21 km with good finishing acceleration (from 19 to 21 km).

Anaerobic Threshold Training

Interval work, stretching training, training competitions, control starts. The pace of the fast part during intervals and broaches is roughly the same as the competition pace for 21 km. In training competitions, the pace is slightly higher. At control starts, the pace is maximum at this stage. An important aspect of participation in control starts and test competitions is psychological preparation. We recommend using intervals and stretching workouts in the first half of your training and adding training starts in the second half.

VO2 max training

Long intervals, running uphill 600-2000 m long at a competitive speed of 5 km. The recovery slice time is 50 to 90% of the fast segment time.

Base speed

Practicing technique and increasing cadence.

ATTACHMENT
Features of preparation for the competition

Where does the energy come from for a 42 km run?

Two sources of energy for long-distance running: carbohydrates and fat.

Long distance runners use 80% carbohydrates, 20% fat. The faster the speed, the more carbohydrates are used.

When glycogen (carbohydrate) stores come to an end, the body begins to burn fat, for which it requires more oxygen. The marathon term "hitting the wall" in the last third of the distance describes a situation when glycogen stores are totally depleted and there is no more energy to run.

What to do to get there?

Endurance training triggers adaptive mechanisms in the body that stimulate muscles to store large amounts of glycogen, as well as develop the habit of using it economically (including the simultaneous use of fat as an energy source) in the muscles.

A standard marathoner's diet is 60% carbohydrates. A special carbohydrate load before starting increases the current supply of glycogen in the body from 1500–2000 to 2300–2700 kcal. Such a volume theoretically allows you to finish at a working pace and not “hit the wall” 1.5 hours after the start of the competition.

Three days before the competition, the running volume is sharply reduced.

The volume of food consumed by the so-called. "Long" carbohydrates such as pasta or rice (up to 80% of calories consumed).

Meals during the marathon

What to eat and drink while running?

The carbohydrate load should be enough for about 2 hours of running. But it is also recommended to arrange additional meals on the track in the form of energy drinks and gels Recall that regular water consumption during a long run is a must.

Restriction of the body: about 200 g of liquid is absorbed within 15 minutes. An additional 800 calories will help you travel another 15 km. Recent times gels are popular - they are convenient to eat, but you definitely need to drink them, so the consumption of the gel must be adjusted relative to the location of the power stations at a distance.

All planned meals must be tried during training in order to avoid stomach troubles at the start. Race sponsors often offer free gels and energy drinks at food stations, but there is a risk that your body will react negatively to them.

Develop the skill of drinking from glasses on the run, without losing your breath and stopping.

Start lead

How to get to the start in perfect shape?

Three weeks before the marathon, 10 days before the half marathon, 5 days before 10 km.

You need to reduce the intensity of your workouts and reduce their volume.

Objective: to enable the body to accumulate reserves (glycogen and water) and recover from stress (including getting rid of microtraumas).

How to distribute the load during training before the marathon?

The workload gradually decreases in the last 3 weeks before the marathon. The busiest week is no later than a month before the marathon. Last week, 1/3 of your maximum weekly running volume (if you ran 90 km per week, your last week should not exceed 30 km running volume from Monday to Saturday). Try this week to train in the morning (if you start in the morning) so that the body gets used to correctly distributing forces.

Do a Wednesday workout: on the Wednesday before Sunday marathon, warm up for 15 minutes in starting uniform and running shoes (!), Then lightly run 3–5 km, then cool down for 15 minutes. This will help prepare you psychologically for the start.

AFTER THE MARATHON

How to recover from a competition?

After the finish:

1. Keep moving.
2. Drink water.
3. Put on warm, dry clothing.
4. Eat carbohydrates such as 1-2 bananas.

First week:

1. Massage (including self-massage).
2. Light loads other than running (swimming, cycling, walking).
3. Sleep.
4. The first 2-3 days - food rich in carbohydrates.

Regular, low-volume running workouts can be started as early as 2-3 weeks. At 6-8 weeks after the marathon, your body should fully recover. You will be tempted to take part in a new start in a month and a half. Do not expect to get a high score - you need to re-complete the entire training program for it.

USEFUL INFORMATION IN THE BOOK, NOT INCLUDED IN SAMMARI

The summari did not include some important, in our opinion, parts of the book:

1. Pete's plan... Pete Fitzinger's training plan that brought him to 2:11:54 a.m. in the New York City Marathon (210 km per week). And also its improved version (202 km).
2. Interviews and recommendations of world-class athletes... The preparation plans for each distance are commented by the champions and the Olympians. They share the secrets of their training and running distances from 5 km to the marathon.
3. Detailed weekly plans for the preparation of athletes for each distance from 5 km to the marathon... Available for three levels of training, from beginner to advanced runners.
4. Plans for pumping running volume... They will allow each runner to build volume and move to the next level of performance.

Conclusion

Highway Running is one of the basic running textbooks. Marathon runner, trainer and physiologist Pete Fitzinger describes all aspects of a runner's training in detail and detail.

With this book, you can:

Independently form an individual comprehensive training program;
- competently build the training process and approach the start in the best shape;
- to distribute forces along the distance;
- recover from training and marathon.

Useful tips will help you gain psychological stability. You will learn how to prevent injury and overtraining.

And most importantly, you can train less and achieve more results!

Other extracts from books on Zozhnik:

There is a question about VO2max. This indicator is very high among elite cyclists, how to achieve higher oxygen consumption? Are there any specific workouts for developing VO2max? After all, the more oxygen I can consume, the faster I will go.

The IPC topic is very interesting and not so extensively described on this blog, I will be corrected. The title of this post is very embellished, in the sense that I know very superficially about oxygen consumption in order to go deep into this issue. Just this superficial knowledge, now I will share with you.

For starters, for those who do not know - VO2max = IPC = Maximum oxygen consumption... Henceforth I will use the term IPC. VO2 max refers to the maximum amount of oxygen that the human body can use per unit of time. It is possible to calculate the volume of the IPC in ml / min, an ordinary healthy person, not an athlete, is able to consume 3 - 3.5 liters / min, while in athletes the IPC sometimes reaches 6 liters / min. It would be more correct to consider the IPC not in ml / min, but in ml / min / kg, this calculation will take into account the weight of a person, which can be very important, because if a 50-kg athlete has IPC X liters / min and he is a high-class athlete, then for a 100-kilogram athlete, X liters / min will no longer be enough to achieve the same results in his weight category. This is explained by the fact that muscles are the main consumers of oxygen in physical work. Of course, a "centner" person has more muscles than his lightweight counterpart.

How does a person consume oxygen? Of course, the main source of oxygen is the air we breathe. The air contains about 21% oxygen, the value may vary. For example, the IPC in the mountains will be lower than in the lowlands. With each breath, oxygen enters the lungs, where it binds to the protein hemoglobin, which carries oxygen through the bloodstream throughout the body. Traveling through the body, hemoglobin brings oxygen to where it is needed - in muscle fiber... The final consumer of oxygen is mitochondria, in the presence of a number of fats or glucose, the mitochondria destroys them (this process is impossible without the participation of oxygen), forming energy.

Now that we more or less understand what oxygen is needed for and how it is used in the body, we can ask the question: do we have enough oxygen, is oxygen a limiting factor in achieving better sports results? There is no single answer for any person. If there are a lot of mitochondria, at the same time, the number of muscles simultaneously participating in the work is also large, and if these muscles are still large, then we can assume a situation for ourselves that there will be not enough oxygen. What can you do in a situation like this to increase your IPC? There are two ways increasing IPC - increase hemoglobin, then it will be able to bind more oxygen with itself in one breath; the second option is to stretch the heart, increasing blood flow. In other words, either increase the concentration of hemoglobin in the blood, or the speed of its transportation.

Now, as for the most iPC problems... For the majority, it is simply far-fetched, the average organism provides itself with oxygen with a reserve. And here lies one gigantic delusion inherent in many athletes and amateurs. They believe that during intensive work, when an athlete begins to breathe heavily, the heart is to blame, which is allegedly no longer able to provide his oxygen needs and call this moment - the moment of the onset of VO2 max, which is another deep delusion. The moment when an athlete begins to breathe heavily and his muscles begin to acidify is called the anaerobic threshold. This means that all mitochondria of working muscles are already included in the work, there are no more "free" ones, at this moment the second way of energy generation is activated - anaerobic. Anaerobic energy generation does not require oxygen, however, hydrogen ions become a "side effect", if you can call it that, during anaerobic energy generation. It is because of hydrogen ions that a person begins to breathe heavily, and not at all because he does not have enough oxygen, or the heart cannot cope. The heart really starts to work like crazy, it can contract up to 200 beats / min. and more, but only because it is trying to remove hydrogen ions, in the meantime, calcium pumps are blocked and the power drops rapidly.

There are people with heart: outstanding, ordinary and bad. An outstanding heart is a heart with a huge stroke volume, a bad heart with a very small stroke volume. A bad and prominent heart is extremely rare. A person with an outstanding heart should choose a sport where a lot of muscles work at once; this niche contains its advantages: running, swimming, cross-country skiing, speed skating. Cycling is not a sport that requires an outstanding heart to achieve great results. Therefore, for runners, swimmers and others, if their IPC begins to limit them, it makes sense to change the sport to cycling, or some other sport where a few muscles work at the same time.

Have I answered all the questions? In order not to miss anything, once again, in a nutshell: how to achieve higher IPC? - Stretching the heart, but if it does not limit you, then the occupation is meaningless, in the long run, you first approach it. Specific training for the IPC? - Again, stretching the heart. You can also exercise in the mountains to increase hemoglobin levels. However, VO2 max is just a bar, your limit of possibilities, to which you need to work long and painstakingly on muscles and mitochondrial accumulation in order to reach VO2 max at the anaerobic threshold.

“Genetics is nothing, perseverance is the key to success! All the best athletes did not rely on genetics, but worked, worked, worked! Be persistent and become a champion! " - well, I read a lot of all this nonsense every day, mainly from different trainers-motivators and all sorts of men who need to sell themselves at a higher price.

The main systemic error in these claims is that cause-and-effect relationships are confused.

Yes, all the big champions worked like hell, spent tens of thousands of hours in the halls, on the lanes, in the pools and on the highways, before getting the main medal of their lives. But no one remembers the millions of slightly less successful athletes who have always lacked a little.

Many of them trained harder than the champions, ate more "vitamins", but never became winners.

The secret is that the success of a champion depends on three main factors: genetics, hard work and the right training. Removing any of them, we get nothing.

Nino Schurter is being tested with a gas analyzer

In physiology there is such a parameter - - the maximum amount of oxygen that the body can assimilate in a minute.

It is measured either in absolute terms of l / min (liters per minute) or specific ml / min / kg (milliliters per minute per kilogram of weight).

Without going into the details of the measurement methods, I will give the scale that I have deduced empirically for myself. It takes into account more than one hundred measurements of the IPC, and correlates with the results that a person shows.

• under 40 - eternal ride in the tail of the protocol
• 40-50 - you can show some results, but not in the prize grid
• 50-60 - most of the strong amateurs are located here and this range allows you to compete for prizes in amateur competitions
• 60-70 - “elite” of amateur sports and athletes who never became champions; maximum MS level, but usually did not go further than the CCM, as they did not strain
• 70-80 - most of the cycling ProTour live here
• 80+ - about this level you need to be shown in the news
• 90+ ml / kg / min - rare unique like Greg Lemond or Ole Einar Bjoerndalen

VO2 max is an indicator that, while amenable to training, is largely due to genetics.

Over the past few years, every time I heard someone's measured VO2 max, it matched the person's results very closely. Provided that he trained well, had no problems with immunity, etc.

“But why is it so?” - the average person will ask? In fact, everything is simple.

Sport is a waste of time, energy ©

And, in fact, it is the process of converting various types of fuel into mechanical work.

In various sports, the main fuel can be ATP, KF (adenosine triphosphate, creatine phosphate - ed.), Glycogen and free blood glucose, as well as body fat reserves. However, in most cases we are talking about mixed metabolism.

If we are talking about any distances longer than 2-3 minutes, the main processes that ensure the body's performance are:

• anaerobic glycolysis
• aerobic glycolysis
• lipolysis

The latter two are especially important at distances longer than 5 minutes, since these processes form the basis of the very aerobic performance on which the result in cyclic sports is based.

For both of these processes, oxygen is needed, and the more there is, the more fuel can be burned, and the greater the amount of work to move the body or projectile can be done per unit of time.

By the way, work divided by time unit is power. The same parameter that everyone is talking about in cycling circles. Well, after the dosage of salbutamol (a banned drug that 4-time Tour de France winner Christopher Frum is suspected of using), of course.

Chris Froome celebrates winning 2 Grand Tours

Of course, there is also such a parameter as the efficiency of aerobic metabolism, which also differs in different athletes, but is in a rather narrow range. And, if there are no such serious deviations as in Froome, he can be taken as a constant.

For example, an efficiency of 21% or 0.21 means the following: per 1000 kJ released as a result of chemical oxidation processes, a person can perform 210 kJ of mechanical work.

True, the energy value of food is usually expressed in calories, not joules, but this has happened historically. Roughly how the power of a car engine is measured in horsepower (hp), while the unit of measure for power in the system SI (system of units physical quantities - approx. ed.) is watt (W).

By a funny coincidence, one calorie is approximately 4.2 J. As a result, the number of calories burned is numerically almost equal to mechanical work at the output, measured in joules.

But we got distracted. Imagine two athletes, each weighing 70 kg. One has a MIC of 47 ml / kg / min, the other - 71 ml / kg / min.

If I am asked which of them will win the race, without taking into account the drafting, possible breakdowns and other unpredictable factors, it will not be difficult to identify the winner before the start, provided that both of them trained normally before.

It is banal because in the second case more oxidant gets into the "motor". It's like comparing a naturally aspirated car engine to a turbocharged one.

Michele Ferrari was not a good doping specialist. He was a good specialist in sports physiology. The best in its time, and perhaps even now. It's just that doping for him was an integral part of physiology.

Michele Ferrari (left) and Francisco Conconi

Back in the 90s, he believed that two things were needed to win the Tour de France:

1. Fat percentage 4-4.5%
2. Power density 6.8-6.9 W / kg on long pieces

Moreover, he also considered that 6.9 W / kg is the maximum for the human body without gross manipulations with the composition of the blood or stimulants.

Calculations can be found online that indicate that for such a specific power, the VO2 max should be at the level of 85-90 ml / kg / min.

Examples of BMD in athletes

1. Lance Armstrong - 84
2. Chris Froome - 86 (weighing 69 kg), in combat form it would be closer to 88-89
3. Miguel Indurain - 88
4. Greg Lemond - 92.5

Of the more mundane, but well-known names in cycling:

• Vitalik Zubchenko - 69
• Anton Pustovit - 70
• Taras Dubinets - 71

Most of the cycling enthusiasts, hanging out in the top ten "water pumps" and triathletes "for 10 hours" - about 60.

There are no exceptions. You will not find a world champion in cycling or running with an IPC 51, or even 70, although, theoretically, you can find a drunk with an IPC 90. It was just that he was not told in his childhood that he needed to run or swim.

Armstrong won the tour 7 times in a row through tenacity and wild training. But they gave him to win among others, approximately the same genetically gifted. And the same "nashiryannyh".

Lance Armstrong wearing the yellow jersey of the Tour de France leader

No matter how much you push me and force me to train for 6 hours every day, I will never even get into the ProTour, not that I won’t win the “Big Loop”.

Why am I saying all this

Each genetic dataset corresponds to a range of results that can be shown. Moreover, this range is very wide, but its upper bar is quite rigidly fixed. This is the level above which it is almost impossible to jump if you do not use substances.

The main problem for many is the wrong setting of goals.

Most begin to train not in order to become stronger, healthier and more resilient and prolong their lives, but in order to defeat "Vasya over there."

At the same time, they go out on the warpath with people more gifted by nature, work hard in training, like the damned, but they come 7th or 13th. It's like going out to drag racing in a stock Lanos against some Accord (Honda Accord - ed.). The chord will not leave Lanos a chance, but it will also merge with Veyron (Bugatti Veyron - ed.).

So you don't need to train?

I didn't say that. You need to train to become stronger than yesterday's self, and not yesterday's MSMK and a member of the national team. In this case, the process will be beneficial and enjoyable, rather than sadness and suicide.

The range I'm talking about is very wide, and all the people I know are still very far from their "biological ceiling".

By the way, for the same reason, some unique ones like Oleg Khlopov (Kiev amateur cyclist - editor's note) shoot in a year or two so that they can compete with active athletes. And others work hard for years, never even getting into the top 10 of the godforsaken pump station.

So, friends, train, become stronger, without this there will be no result!

But do not forget about the objective setting of goals, otherwise there will be frustration and an outset - like many of those who "I will be diligent and I can win everyone!"