Cycle News - Archive Issues - 1980's

the nex t workout may a lso be shortened because th e exerc ise includes rest interval s ra ther th an cont inu ous stress ing. Middle-di stance runner s rel y h eavily o n inter val tra i n ing. Th ey'll run a ser ies o f shorte r d istances s uch as 220s, 330s . a nd 440s at selected (fasterth an -compet iti on ) paces, co ntro ll ing the res t pe riods to intens ify or red uce th e ove ra ll trai n in g ef fect, This training st resses their bodies for making a passing m ov e, holding o ff a pass, o r ki ck ing for th e finish li ne. Inten sif yin g th e pace a nd /or shortcn in g the recov er y phase p rod uces better results tha n j us t do ing m o re repetit io ns . Thi s is espe cia lly true wh en a trai n ing pl ateau is reached. Interval tra ining ca n a lso be used for bicycling o r swim mi ng. B urst efforts. A m aximu m effo rt for 10 to 30 seconds foll ow ed by a rest period three ti mes lon g er th an th e work period . L ong er an aero bic efforts. A wo rk period ranging from 30 to 120 seco nds with th e h eart rat e level a t 85-95 percen t of maximum . A 1:3 stress/ rest ratio is recommended for work periods up 10 one minute: a 1:2 stress/rest ratio is reco m me n ded for e ffo rts exceeding o ne minu te. A nerob ic thresh old efforts. A work period o f three to five minutes a t or below th e a naero bic thresho ld (a bo u t 70 percent of m aximum h eart rate) foll ow ed by a rest period o f light pedal ing for a n eq ua l length o f time. Circuit training Circuit train in g app lies a n interval a p p roach to co m p le ting a ser ies o f wei ght or ca list hen ric exe rcises . Ea ch exercise is, in effect, a station a lo ng a ci rc u i t. Rest p er iods are minimal to im prove stam ina . So me p rogra ms a lso incl ude running from each exerc ise sta tion 10 th e next fo r sta min a training. Numerous va riations are possible. Some p rograms em p hasize stre ngth training - low repetitions 10 temporary fai lure. Oth er progra ms p lace a grea ter em p hasis o n m uscula r end urance. A typi cal weight-circuit might use 10 sta tio ns, a lte rna ting 30 seconds o f work o n each wei g h t m achine o r free weight with 30 seco nds o f rest. With thi s va ria tio n a n exe rc iser will have time 10 do 12to 15 repe tit ions u sin g a resistan ce eq ua l to a bo u t 40 perce nt o f h is o ne- re pe tition m ax imu m . One co m p le te circu it tak es 10 minutes. T wo circ u its , fou r tim es a wee k, are recommended. Super circuit tra inin g su bs titutes runn in g in p lace or a ro u nd the exercise room durin g th e 30-seco nd breaks a fter each weigh t exercise. Studies done by Dr. Kenneth Cooper indicate a j ive percent in cr ease in ae ro bi c ca p!fci ty is possi ble from cir cuit weig h t tr ai ni ng. Supercircui t tra i ni ng ma y increase aero bic ca pacit y as much as 12 pe rce n t. Cross- count r y c i r cu it trai ni ng (de velo pe d in Scandana via ) adds th e element o f runs betw een exerc ise sto ps located a lo ng a o ne to five m il e co u rse. For o u r 1982 program we in serted a form o f ca listhen rics circuit tra in in g I feel was th e most su ccessfu l factor for gelling Br ad in top ph ysi ca l co ndi tion . Circuit training offers tota l body invo lvem ent while bui ldi ng muscu la r en dura nce - the abi lity to keep going after cro ssing the anaerobic threshold. O ur circui t training, w hi ch lasted 20 to 30 mi n u tes , allowed us to stress Bra d 's ana erobi c fitness and refreshen h is entire body with bl ood a nd oxygen. T hese workouts began abou t two m o nths before the beginning of the season. . Motocrossers , in gener al , hav e excelle nt oxygen uptake. T ha t ca n be a uri bu ted 10 th e end ura nce as pe cts of spor t. I've tested l -l-vear-ol ds wh o have o n ly been ridi ng two years that record 60 to 70 millili ter s o f o xygen p er mi n u te, we ll a bove normal a th letes . Beca sue o f th is significant aerobic capaci ty, it's difficu lt 10 put a n a th le te like Brad Lack ey into a n a nerobic trai ni ng zone. We found th e best way 10 do it was a co m bination o f ru n n in g a nd calisthen rics o n a ra cquet ball co u rt, keepin g th e h eart rate level a t a bo ut 180 10 200 beat s per m inute as we rot at ed fro m e one m uscle exercise to a no the r, burn in g o u t eac h muscle g ro u p . Running - from th e m idl in e to o ne wall , back to the o pposi te wall , a nd th en ba ck to th e midl in e - was in serted betw een each exe rci se peri od. We generally did thi s training a t th e end o f o u r ca rd io va scu la r sessi o ns every d a y. We'd d o some stre tc h ing a fter our run , blow it o u t a bit, and kic k into the circ u i t tra in ing . A typ ica l ci rc ui t might includ e: D R u n th e len g th o f th e co u rt , back and forth . (Six times 10 begin th e set, just o nce between each ex ercise burst.) D 100 verti cal jumps. D Run th e walls. D 20 j u m p ing jacks. D Run th e wa ll s. D 15 si t ups. D Run th e wa lls . D 25 p us h u ps. D Run the wa lls . D IS b u rpees, D Run th e walls. D 15 m ountain cl im bers. D Run th e wa ll s D Jump rope. D Rest 30-90 seconds wi th legs up aga inst wal l. T he first set la sted a bou t three to five minutes, full o u t, without stopp in g. After eac h set Brad g ot o n hi s back with hi s legs up again st th e wall so th at gravi ty co u ld help bring m ore bloo d down to h is heart a n d lungs fo r fres h o xyge na tio n . I m ade s u re Brad Ila uene d h is back a nd co ncen tra ted o n breath co ntro l wh ile o n th e floor. (E xe rcisers hav e a tenden cy to a rc h th e back wh en they 're la t igu ed. ) Th e rest period ranged fro m 30 to 90 seco nds . T he second set usu all y las ted abo ut seve n to eig h t mi n u tes.After a nother bri ef rest , he fin ish ed wi th an eigh t 10 J0 m inute set. Ci rcu it training stress a llo ws the racer - 35 mi nu tes in to a tough rnot o - to think: I k now m y bo d y. I kn ow wh ere my co ndi tio ni ng is goi ng to take m e. I k now I ca n hold o ff th is th reat or ma ke this pass. I know m y legs a re supposed to feel this fat ig ued , but I also kn o w they ca n kee p working. I fee l th e circuit tra ini n g gave Brad o ne less thin g 10 wo rr y a bo ut. H e had m o re co n fidence beca use o f hi s super b fitness. H e kn ew he was prepa red . All he had 10 worry about was ge tt ing to th e races a nd d oin g h is job. Wh en he need ed a s udde n burst o f energy, such as pi cking u p h is bik e a nd ge tt in g rest arted in mud when hi s heart ra te was alread y up 10 180, his mind was a ble to co n vince his body it cou ld perform. • Ch ampions hip Training, by Dean Miller and L en Weed, includes Brad La ckey 's complete year-round trainin g p rogram as well as in-depth fit ness and trainin g information for all sp orts. / /2 pag es, over 80 ph otos and illustrat ions. T o orde r, sen d $9.95 pl us $/ .50 p osta ge and ha ndlin g to Cl ean sheet Enterpr ises , P.O . Bo x 241C, Tarzana, CA 9/ 356. Calijornia residents add 65( sales tax . .3O'%!-- - -'-, 1/ ·2096,1-- --.. · 1096 ,"""-=-""; Despitean industry-wide downturn in motor. ", cyclesalesover the last few years. BMW . sales have goneoff in the opposite direction. A situation that's created an urgentneed for a larger sales force. 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