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Q+A: How can I prepare for a hilly Ironman when I live in a flat city?
By on 10/06/2011 15:04:11
and then lower the cadence to 50rpm. Match your recovery time (easy riding, normal gears) to your interval time. Your heart rate should remain about 10 beats below your threshold. Don't produce excessive lactate; remember, this is not about maximum effort
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Reach The Top
By on 24/11/2009 16:24:39
Master the art of climbing
lactate threshold heart rate (about an eight on a scale of one to 10 of perceived effort) once a week. Also look at lowering the weight part of the equation.Use the right gearDon't be afraid to use your easiest gear. You might feel you need a big gear
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Can you be Fat and Fit? (Preview)
By Adam Bean on 02/06/2011 14:39:52
Join the debate over the controversial question
to be faster than a thinner runner if the heavier runner has the necessary ingredients for better endurance: higher VO2 max, higher lactate threshold and better running economy. Genes play a huge role as well, as does experience. GGWell, sure, it
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The Magic Mile
By Sam Murphy on 27/08/2010 10:08:07
How fast are you over a mile? Upping your pace and stamina over the distance will benefit your 5K, 10K and half-marathon times – and give you a kick that will leave the opposition gasping. Here’s how you do it.
mile) was as high as 84 per cent.So what does it take to be a good miler? Certainly more rounded training, involving more than just short reps for speed. "You need the complete package: speed, VO2 max development and a high lactate threshold," says
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Q+A: How can I stop getting breathless when I run?
By Alison McConnell on 09/09/2000 09:45:06
Our experts answer real-life questions
Q I seem to experience problems in breathing when I run. I often feel breathless after hard efforts. I’d welcome any advice on how to improve my breathing or about correct breathing techniques.A Above your lactate threshold (running uphill
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Race Day Pacing Strategies
By Alison Hamlett on 22/02/2007 15:16:43
On race day, smart pacing can make the difference between triumph and disaster. Reach your potential with these suggested strategies
, and running a marathon is almost entirely aerobic." With most runners relying on their aerobic systems for races of 5K and over, being able to maintain pace is all about keeping just below your lactate threshold.Measure up To find out what that means for you
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On The Double (Preview)
By Marc Bloom and Shane Starling on 25/10/2007 15:17:37
Hills one day, fast the next, right? Not if you combine two quality workouts into one. It'll save you time and may just improve your performance as well (non-subscriber preview)
are designed to build speed, endurance, and strength but they do more than improve your VO2 max and your lactate threshold. "The trick is maintaining good running action and form under the stress of increased fatigue," says George Gandy, director of athletics
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Fast tweaks: Four ways to shake up your schedule
By Dave Kuehls & Ruth Emmett on 21/08/2009 08:28:10
Elites get stronger by mixing up proven training principles. Why shouldn't you?
and then decelerate for 20m. Lengthen repeats Elite tweak Coach Greg McMillan (mcmillanrunning.com) recommends repeats that total approximate goal race distance at goal race pace. This works your VO2 max and lactate threshold. If you're running a 10K, try three lots
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Suits You - Tailor Your Training
By Jason R. Karp on 03/06/2010 11:50:50
Maximise your running potential with a bespoke plan that plays to your strengths
. If speed is on your side, do the reverse: focus on intervals and not mileage.Tempo Runs"Tempo training raises the lactate threshold, allowing athletes to recover faster," says Ben McIlroy, sprints and hurdles coach at Brunel University (hps
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Building Bricks
By Ruth Emmett on 03/08/2010 15:23:39
Become a better runner by jumping on the saddle and heading for the pool
-90 revolutions per minute for five minutes, then 90 rpm for another 10 minutes." It's best to choose an easy gear, so you can pedal faster. You're then ready for a speedwork session. Anderson recommends five reps of five minutes, each at your lactate threshold
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