Posted by Juerg (207.194.220.85) on January 11, 2004 at 08:45:52:
In Reply to: A2 and post run pain posted by Andrew on January 10, 2004 at 16:06:35:
Hi Andrew '
First thanks to your respond on Kevins post and testing.
You mayed as usual very good points.
To your question now with my opinion or some thoughts.
In fact I think you already gave the answer.
In more " intelligent terms or better more confusing terms, you deal with a DOMS
( delayed onset of muscle soreness. Now you see we have a diagnosis and the patient is happy , despite the fact that we do not know much more.
Here some more info.
As you already mentioned , eccentric muscle activity may be the main factor for DOMS.
That's why in a A 2 training in swimming or on the bike you do not have this reaction at all.
A 1 running on a force measurement plattform for a 70 kg heavy person in a proper A 1 intensity produces app 3 - 5 x body weight.
A 2 intensity 6 - 9 x body weight.
So the eccentric impact is much more.
Second . Very often we do not think on this particular situation , but running A 1 is often more a heel stride type of a run. Certainly in the speed you can run A 2 you basically have to " hold " yourself back in a A1 run.
That means , you do not " lean from your center of gravity forward. Remember faster running is actuall an ongoing avoiding on fallin on your nose.
In an A 1 run you are much more upright and therefor have more a heel strife type of a running style.
A 2 will be more into a middle foot or even forefoot running type.
You therefore actually switch your muscle chain to a different inter muscular coordination.
( calf / quadriceps / gluteal )
Together with the 1. higher mechanical impact
2. different inter muscular coordination you add a third possible " problem " 3. Change of muscle fiber typ.
A 1 will clearly use more of your STF .
now A 2 will activate some additional FTF a and perhaps some FTF x.
So you " weak " up some other workers.
and perhaps 4 th : Some research suggest , that you use ratio wise more Glucose in eccentric than concentric workj by the relative same power.
Now adding all thgis you you actually " overloaded this different points.
Which actually is a good training . but you may need some longer time in the recovery stage.
Assuming your fuel intake is perfect the protein anabolisme will take betwee 5 - 7 days for recovery and an additional 3 - 5 days for supper compensation.
Suggestiuon : You repeat your A 2 after 10 days from the first , followed by 7 days after the second ( should have very little reaction already as a DOMS ) and than after 5 days the third and finally ever 72 h.
How could you shorten ( catabolic phase ) , speed up the anabolic stage .
May be with Beta hydro Beta ... , you know HMB
or BCAA during the first 3 - 4 times if you start building A2 in your training after a period of A 1 trainings.
Sorry , have to go we have the third day in our camp and the guys need an old " slave driver "
Have to get my drumms ready to give the rhytme.
See you later Juerg ,
No typing corrections , as an excuse to my bad 3 finger typing and the early morning small eyes.