ENTRENAMIENTO DE LA VELOCIDAD CRUCERO EN CORREDORES DE FONDO CLÍNICA DE ENTRENAMIENTO “ FONDO Y MEDIO FONDO “ CLUB ANDRESITO ENTRENAMIENTO DE LA VELOCIDAD CRUCERO EN CORREDORES DE FONDO 2008 DISERTANTE: Dr. C. Adalberto Cuevas Palacios Dr. C. Adalberto Cuevas Palacios

Dr. C. Adalberto Cuevas Palacios OBJETIVO: Analizar los métodos y medios adecuados para el entrenamiento de la velocidad crucero Dr. C. Adalberto Cuevas Palacios

Contribución energética Glucólisis Anaeróbica Aeróbico Grasa + glucógeno Capacidad del Sistema Energético How do muscle cells know which energy system to use? The choice of system is controlled by the demand for ATP. If the demand for energy is high and rapid, as in high intensity exercise such as 400m running, the cells mainly use the anaerobic energy system. If the demand for energy is low and slower, the cells mainly use the aerobic system. The cells can sense the levels of ATP and ADP. If the levels of ATP remain high and ADP is lower, the cell can sense that the demand for energy is low and the aerobic system will dominate. If the ratio changes so that there is low ATP and higher ADP, the cell can sense that the demand for energy (ATP) is high, and will switch to producing more energy by the anaerobic energy system. In this example ask what the energy contribution is for each of the periods of time indicated by the dotted red lines. I.e energy contribution after 60metres of maximum effort, 400m of maximum effort, 10km of maximum effort. 6 30 45 5 min seg Producción de energía durante ejercicio máximo Dr. C. Adalberto Cuevas Palacios

Fuentes de Combustible para la producción de ATP Fosfocreatina ATP ADP+ P Lactato Now turn the attention to sources of fuel. We have identified that the three energy systems each require a source of energy (or fuel) to bind ADP with P to resynthesise ATP. Creatine Phosphate, Glycogen (Sugars and Carbohydrates) and fats are the three main sources. However there is evidence that Lactate – a bi-product of the anaerobic lactic system is also a fuel for the re-synthesis of ATP. In the past it was viewed that the lactate energy system as being a purely anaerobic phenomenon, with lactic acid playing the role of a “toxic bi-product or waste product”. Recent research has been carried out specifically aimed at determining the role of lactate. Lactate is not a metabolic dead end. There are several possible fates for lactate once formed. It may be metabolised in the muscle or it may enter the systemic circulation. Lactate produced within a muscle may be oxidised for the production of ATP. Additional recent research suggests that with high intensity exercise, protein is used as a fuel. This may explain the breakdown of protein in muscle and has implications for post exercise recovery/ nutrition Now look at each of the three energy systems in more detail Glucógeno Energía para la contracción Proteína Grasa Dr. C. Adalberto Cuevas Palacios

MÉTODOS PARA EL ENTRENAMIENTO DE LA VELOCIDAD RELATIVA Intervalo Repeticiones Fraccionado Competencias Juegos ASISTIDOS – RESISTIDOS – CONTRASTES Dr. C. Adalberto Cuevas Palacios

MÉTODOS PARA EL ENTRENAMIENTO DE LA RESISTENCIA Invariable Continuo Variable Cross Farklet Juegos Variado Dr. C. Adalberto Cuevas Palacios

EJEMPLO DE VELOCIDAD RELATIVA 2 /5 X 200 m (28 seg. Velocidad 7,14 m/s) micropausa 200 m trote [1 min] Macropausa 600 m trote [3 min] PRONÓSTICO EN 800 m en 1:58 min (Velocidad 6,77 m/s) 105 % Dr. C. Adalberto Cuevas Palacios

EJEMPLO VELOCIDAD CRUCERO DE MARATÓN PRONÓSTICO EN MARATÓN 2:15 h 3 X 5000 m en 15:50 (Velocidad 5,26 m/s) Pausa 2:30 – 3 min. [pulso 140] PRONÓSTICO EN MARATÓN 2:15 h (Velocidad 5,20 m/s) 101 – 102% Dr. C. Adalberto Cuevas Palacios

VOLUMEN EN UNA SESIÓN (intervalos) DISCIPLINA VOLUMEN m 1500 – 1700m 1500 m 2800 – 3200 m 3000 m 4000 – 4300 m 5000 m 4800 – 6200 m 10000 m 11000 – 12000 m 21000 m 15000 – 17000 m 42195 m 25000 – 30000 m Dr. C. Adalberto Cuevas Palacios

PROGRESIÓN DE LA INTENSIDAD Veloc. m/s 7 6 5 4 PREPARACIÓN GENERAL P. ESPECIAL P. COMP P. T. Velocidad relativa Dr. C. Adalberto Cuevas Palacios Velocidad crucero

Dr. C. Adalberto Cuevas Palacios Muchas gracias Dr. C. Adalberto Cuevas Palacios