"“High performance is really determined more by intensity than volume,” he added. “Sometimes, when you’re older, something has to give. You can’t have both so you have to cut back on the volume. You need more rest days.”"
even 5 years ago (36) I used to be able to bang out 5k to 6k a night 5 times a week. now, at 41, I need a day off it seems after 2 such days or I am much too sore on day 3
Another interesting article from Scientific American:
www.sciam.com/article.cfm
New study links exercise to greater longevity
By Lisa Stein
Excerpt:
"Researcher Lynn Cherkas and colleagues reached their conclusions by examining the genetic material extracted from blood samples of some 2,400 twins. They specifically studied the length of telomeres (repeated DNA sequences) on the ends of chromosomes in leukocytes (white blood cells); the protective caps are believed to be markers of biological aging, because they shrink over time.
Their findings: the telomeres of subjects who exercised the most (an average of 199 minutes weekly) were longer than those of volunteers who worked out the least (a mere 16 minutes or less a week). The discrepancy was enough, researchers wrote, to suggest that the exercise mavens were on average as much as a decade biologically younger than the slackers."
In my opinion, the article doesn't really nail down what high intensity is. They elude to aerobic high intensity near VO2 max, or near lactic threshold. I define high intensity as anaerobic interval training, or a level well above lactic threshold. This has been shown to stimulate the body to produce natural HGH, which is what helps retain muscle mass and strength as we get old. It's hard on the CNS so more recovery is needed.
In my opinion, the article doesn't really nail down what high intensity is. They elude to aerobic high intensity near VO2 max, or near lactic threshold. I define high intensity as anaerobic interval training, or a level well above lactic threshold. This has been shown to stimulate the body to produce natural HGH, which is what helps retain muscle mass and strength as we get old. It's hard on the CNS so more recovery is needed.
I think it depends on what you're training for. If you're targeting a 10k marathon swim or an ironman triathlon, your training intensity will be generally lower than someone who is training for the 50 free. Simulate race conditions in your training, whatever "race conditions" mean to you.
True.
If one is not a sprinter and muscle retention, mass and power are not a priority, then one should only train within the confines of aerobic energy system.
If one is not a sprinter and muscle retention, mass and power are not a priority, then one should only train within the confines of aerobic energy system.
I don't believe this is true. From my more cycling-heavy days, it was always emphasized that one should not always train at the same speed, to alternate hard days with easy days, etc.
I think it is important even for endurance athletes to train all the energy systems. Certainly the mix for someone training for the Iron Man will be much much different than someone training for a 50 free.
And a common refrain for endurance athletes at the masters level is that one can make up for lesser volume (due to time contraints imposed by job, family, etc) with higher intensity.
Yea I know, I was just being a little cynical.
I just don't think people pay enough attention to pure anaerobic speed sets which tax the nervous system and cause the body to secrete the right hormones like HGH. I think people really ignore this later in life.
I remember reading one of Bernard Lagat's workouts. It wasn't just fartlek running, but explosive, short distance repeats of 300m with good recovery. This is from a 1.5-5k runner.
The NYTimes article confirms what many of our fellow forumites (indeed and many of our coaches) have been saying over and over: train fast. Its interesting to see this put into more specific physiologic terms:
“One of the major determinants of endurance performance is oxygen consumption,” Dr. Tanaka said. “You have to make training as intense as you can.”
Very interesting, too, that the study of optimum performance in individuals 65 and over can tell us why oxygen consumption is going to drop.
Anna, I think the Scientific American article is very interesting as well, as its getting at the basic science of aging. The quoted study, however, I would term hypothesis-generating. I wouldn't be surprised that the conclusions it makes are confirmed in the future. But there has been a long and ongoing debate about whether its the exercise itself or some other factor that's lengthening lives. I'm not waiting for the science; Swim on!
