simone03031986 ha scritto:Certo, il concetto di "lavaggio" l'ho capito.
Sul "raggruppare diverse qualità nella stessa seduta" non sono del tutto d'accordo.
Comunque, quello che sto cercando di capire è se questa linea di pensiero (da un punto di vista molto lontano) può essere applicata anche ai fondisti. Cioè: in quella seduta da velocista aggiungo il "lavaggio" per poter "rigenerare" la gamba. Cosa si può fare nel caso di un fondista? Si può spezzare la seduta ed inserire nel mezzo qualcosa di "rigenerante" per poi continuare magari più a lungo?
Non so se possa essere utile, ma uno strumento simile a quello proposto nel post di luc e usabile per aumentare il volume di una seduta sono gli aerobic intervals proposti da Magness:
Aerobic intervals are interval sessions that are manipulated in such a way that while you may be running at faster speeds, the metabolic stress and the adaptation is an aerobic one. To accomplish this goal, the interval distance is kept very short, with short rest periods in between intervals, a low total volume, and possibly long rest periods between sets. While the details differ on the desired result, the interval distance is generally kept less than 600m and is often in the 100-200m range. While the pace is faster than what is usually considered an aerobic workout, because of the aforementioned manipulations, the paces can be as fast as even 800m pace, and the benefits are almost entirely coming from the endurance side. It is best to think of this as a mini workout or as easy pace/rhythm work where the runners learn how to run relaxed at a faster pace. This type of workout is ideal for 800-1,500m and FT type runners as it allows for running at a pace that is closer to specificity yet highly aerobic. That is why these types of workouts can serve as general or aerobic support for those events. Similarly, for longer event groups, aerobic intervals allow for running at speed type intensities without the negative stress of an intense workout. That’s why they are a great way to transition into harder interval sessions or to use as a maintenance type workout throughout the year. Lastly, they work well during the peaking period to provide just enough stimulus and can function as a way to ingrain race pace. Another use for short aerobic intervals is to teach the body to use lactate as a fuel and enhance recovery. Lactate can be used as an energy source through the lactate shuttle. One goal of training is to teach your body how to use lactate as a fuel at higher intensities. The best way to do this is through alternation work, but another option is to use aerobic interval work in the middle of a more intense interval session. This can be accomplished by inserting moderate 100-300m segments in the middle of an interval as part of the “recovery.” Instead of doing 4x800m at 3k or 5k pace with 2-3 minutes rest, change the rest to 100m jog then 3x150m at 10k-threshold pace with 50m jog then 100m jog and start the next 1000m. These types of aerobic intervals were developed in the 1950’s by world class coach, Mihaly Igloi. Besides promoting lactate use/clearance, it also aids in recovery. If you see a runner struggling during an intense workout and you still want him to get in more volume of training, a good way is to insert a couple of short aerobic intervals. By doing the short aerobic intervals, the athlete gets in some work, which helps him mentally, and aids in recovery. An example of this would be if during 6x800m at 5k down to 3k pace the athlete is struggling hard after 4, insert 3x200m at 10k-LT w/ easy 200m. Then give him 2min rest and finish with the last 2x800. For these intervals use relaxed 100s, 150s, 200s, 300s, etc. at 3k to threshold type paces in the middle of workouts, or in between sets, such as inserting 150m easy strides in between sets of 2x5x400 at mile pace w/ 60sec recovery.
