ArkansasTrackStats.com

Commentary.......Coaches Comments....Learning from Lance

8/12/2001

All of us who got to see Lance Armstrong win the Tour de France, witnessed an awesome display of athleticism. What many may not know is that Armstrong has borrowed some training from the track world to become the best at cycling. He was once a promising triathlete. The press a few days ago gave us a glimpse at his training. I have read what was written and think we can learn something from Armstrong's approach to training.

The first thing he said was he was consistent and tried to train everyday. His key approach was in the area of aerobic threshold (the
ability to exercise with out large build ups of lactic acid). His goal in training is to increase his ability to raise the aerobic threshold
(runners have been more into anaerobic threshold, which is the point where lactic acid starts to form). So when he is racing he can sustain a higher speed and still be below his threshold. He does this through constant monitoring of his heart rate, but also by experience. So, when it comes to the time to attack he has plenty of reserves, while his competition has already been using their reserves and this is where he leaves them in the race.

What can we learn?  Armstrong believes and demonstrates that to achieve a high aerobic threshold is a must and to achieve it you
must train just below and not push to hard. He says to train just below {your aerobic threshold}and train longer which, with proper rest, will result in a higher aerobic level and a higher training level. He believes to train higher may result in pushing down your fitness, not increase. Also of note, this is not a short term fix or type of training. 

Coaches Note: Have we as runners and coaches emphasized the wrong threshold? After a runner shows us he or she is willing to run hard, should we make them prove it one, two or three times a week. I think that is a test of will power not training. Maybe we should help teach our runners to run just out of their comfort zones, to run close to their aerobic threshold and use the anaerobic threshold as early season speed and pace session at shorter distances. Maybe we are pushing some of them  too hard too soon? Remember, this is one of the strengths of running, the opportunity to individualize workouts to benefit each runner.

Summary: Armstrong admits that it takes a certain gift to be a great athlete and that he has tried to shape that gift. His ideas still doesn't take a 30 minute 5k runner and turn them into a 16:00 minute runner, but it may help each of our runners to maximize their potential. For if we can get that out of our runners, we will be successful as coaches.

Footnote:  This is what I think the different  terms of running mean. Vo2 is race pace and/or a little faster.  Anaerobic threshold is 10k pace or a little faster or slower. Aerobic threshold is 15k pace or a little slower. Speed work is 200 or less about full blast with long recoveries. I prefer 120 build ups for pure speed. If you don't know all the above paces, there are charts that can predict from your 1600 to 5k times pretty accurate pace charts for all the distances.


Courtesy: David Keith Willsey, Cross Country Coach, Acorn High School
                   Mena, Arkansas

Publisher's Note: Acorn has won three State Cross-Country titles and one State runner-up trophy in track. Coach Willsey has coached 16 individual state champions.  Acorn holds the Class A State record in 3200 relay. The Acorn school record for the 4x800m is 8:11.6 run in 1974 while winning the Cyclone Relays at Russellville as a Class 1A school.

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