Monday, July 19, 2010
7 18 2010 Garmin Edge 305 Animation
Flying 500 meter qualifying round - second place
Flying 500 meter finals - 3rd place
Masters 10 lap scratch race - 3rd place
CAC Games Puerto Rico
American Hartwell prepares Trinidad and Tobago cyclists for CAC Games
T&T’s eight-member cycling team will travel to the National Sports Centre Velodrome in Minnesota, USA from different locations today to begin a three-week training camp to prepare for the Central American and Caribbean (CAC) Games in Mayagüez Puerto Rico from July 17-August 1. Five of the team members (Christopher Sellier, Njisane Phillip, Haseem McLean, Mark Codrington and Joshua Alexander) will leave from Piarco with team managers Gregory D’Andrade and Joseph Charles-Walker while Azikwe Kellar, Adam Alexander and Emile Abraham are already in the USA. The team will be training under American coach and double Olympic medallist Erin Hartwell, who will be arriving at the Velodrome from Mexico City where he coached T&T’s Junior Pan American team.
In May, T&T’s Senior Pan American team spent ten days at the Home Depot Centre in Los Angeles where its had access to a 250m track. The investment paid off as Sellier set a new Pan American record and won the gold in the kilometre then teamed up with Kellar and Phillip to set a new meet record and win the bronze in the team sprint. Phillip closed the tournament with a silver medal in the match sprint. During a press conference at the Ministry of Sport and Youth Affairs in Port-of-Spain yesterday, D’Andrade said that with the introduction of the high performance training camps in the USA, T&T cycling was on the verge of a new era.“This is the first time that we have come up with such a detailed plan for a training camp,” he said. “Over the years, our teams lacked opportunities like these and our results at the Pan Am Games have shown what a difference they can make. We’re going to be seeing improvement over a long period of time.”
D’Andrade said there were not any local facilities to properly prepare cyclists for certain international events. “We’re racing on a 250m outdoor track in Puerto Rico which is a completely different ball game,” he said. “The tracks in Skinner Park and the Arima Velodrome are like dinosaurs in comparison since they are so outdated. The track in Minnesota is ideal for our preparations and it will make a world of a difference.” He said after eight years of planning, construction was due to begin on a 250m track in the Mucurapo area over the next few months. The camp will be the first time that T&T’s endurance riders (Codrington, Abraham and the Alexander brothers) have joined up for high performance training.
Sellier, who will make up the sprint team with Kellar, Phillip and McLean, said that Hartwell’s people skills set him apart from other coaches. “During racing time he knows how to speak to the riders and how to motivate them,” he said. “In everything like that, he’s the ideal person for the situation. I’ve never met anybody like that.” He said he was looking forward to the next three weeks which he felt it would bring out the best in him. “It gives us more motivation because training in T&T can be a hassle,” he said. “I don’t like going on the Velodrome to train and when go out on the road you always stand the chance of being bounced down. Going to this nice track in Minnesota will do the guys a lot of good just to be in that environment.”
Link
T&T’s eight-member cycling team will travel to the National Sports Centre Velodrome in Minnesota, USA from different locations today to begin a three-week training camp to prepare for the Central American and Caribbean (CAC) Games in Mayagüez Puerto Rico from July 17-August 1. Five of the team members (Christopher Sellier, Njisane Phillip, Haseem McLean, Mark Codrington and Joshua Alexander) will leave from Piarco with team managers Gregory D’Andrade and Joseph Charles-Walker while Azikwe Kellar, Adam Alexander and Emile Abraham are already in the USA. The team will be training under American coach and double Olympic medallist Erin Hartwell, who will be arriving at the Velodrome from Mexico City where he coached T&T’s Junior Pan American team.
In May, T&T’s Senior Pan American team spent ten days at the Home Depot Centre in Los Angeles where its had access to a 250m track. The investment paid off as Sellier set a new Pan American record and won the gold in the kilometre then teamed up with Kellar and Phillip to set a new meet record and win the bronze in the team sprint. Phillip closed the tournament with a silver medal in the match sprint. During a press conference at the Ministry of Sport and Youth Affairs in Port-of-Spain yesterday, D’Andrade said that with the introduction of the high performance training camps in the USA, T&T cycling was on the verge of a new era.“This is the first time that we have come up with such a detailed plan for a training camp,” he said. “Over the years, our teams lacked opportunities like these and our results at the Pan Am Games have shown what a difference they can make. We’re going to be seeing improvement over a long period of time.”
D’Andrade said there were not any local facilities to properly prepare cyclists for certain international events. “We’re racing on a 250m outdoor track in Puerto Rico which is a completely different ball game,” he said. “The tracks in Skinner Park and the Arima Velodrome are like dinosaurs in comparison since they are so outdated. The track in Minnesota is ideal for our preparations and it will make a world of a difference.” He said after eight years of planning, construction was due to begin on a 250m track in the Mucurapo area over the next few months. The camp will be the first time that T&T’s endurance riders (Codrington, Abraham and the Alexander brothers) have joined up for high performance training.
Sellier, who will make up the sprint team with Kellar, Phillip and McLean, said that Hartwell’s people skills set him apart from other coaches. “During racing time he knows how to speak to the riders and how to motivate them,” he said. “In everything like that, he’s the ideal person for the situation. I’ve never met anybody like that.” He said he was looking forward to the next three weeks which he felt it would bring out the best in him. “It gives us more motivation because training in T&T can be a hassle,” he said. “I don’t like going on the Velodrome to train and when go out on the road you always stand the chance of being bounced down. Going to this nice track in Minnesota will do the guys a lot of good just to be in that environment.”
Link
Sunday, July 18, 2010
7 18 2010 Kissena Omnium results
Weather hot but not that humid for today's event, no clouds nor rain in sight, a bit windy, which kept things bearable. The racing was hot and fast - the flying 500 meter is a dicey track race. Just imagine a group of 8 or more riders with fresh legs sprinting all out, after a flying start for 500 meters, with bikes skidding in turns under power, in a mad dash for the finish line. Only two will qualify and move on to the next round. I qualified second place in the first heat for Cat 4s and got third in the finals. Also got third in the Master's 10 lap scratch race, Tod Scheske from MVPHealthCare won while Frank Mesi from BuffaloCycling got second . Incidentally it was Frank Mesi who pointed me in the right direction last year when I was wondering why my flying 200 meter times were not as fast as they should be in comparison to my standing one lap times.
I also decided to do the 40 lap feature scratch race to see how long I will last. A few riders dropped out in front of me and a gap opened, I decided to close the gap which took about two laps and croaked after about 10 laps, Colin Prensky won this race. I have a few videos to post which were filmed by Caroline Torres.
MEN 123
Keirin
1 21 Colin Prensky Affinity
2 24 Andrew LaCorte Affinity Cycles
3 23 Jon Linchitz Kissena
4 30 Stephen Smith affinity
5 28 Gabriel Thomas Madonna Wheelers CC
Danish Win & Out
1 21 Colin Prensky Affinity
2 29 Daniel Lim CRCA/DieHard-Think
3 26 Alan Buday Brauer/Mick Management
4 27 Todd Scheske MVP Health Care
5 22 Jody Pogue Affinity
Triple-Sprint (Consolation Race)
1 27 Todd Scheske MVP Health Care
2 22 Jody Pogue Affinity
3 26 Alan Buday Brauer/Mick Management
4 29 Daniel Lim CRCA/DieHard-Think
5 33 Frank Mesi French Meadow Bakery
MEN 123 Omnium
1 21 Colin Prensky Affinity 14
2 29 Daniel Lim CRCA/DieHard-Think 5
3 24 Andrew LaCorte Affinity Cycles 5
4 26 Alan Buday Brauer/Mick Management 3
5 23 Jon Linchitz Kissena 3
6 27 Todd Scheske MVP Health Care 2
7 30 Stephen Smith affinity 2
8 22 Jody Pogue Affinity 1
9 28 Gabriel Thomas Madonna Wheelers CC 1
WOMEN CAT 123
Keirin
1 76 Kimberly Edwards CVC Subaru of NE
2 75 Stephanie Torres Affinity
3 77 Stacey Jensen CRCA/Radical Media
Miss&Out
1 76 Kimberly Edwards CVC Subaru of NE
2 77 Stacey Jensen CRCA/Radical Media
3 75 Stephanie Torres Affinity
WOMEN 123 Omnium
1 76 Kimberly Edwards CVC Subaru of NE 14
2 77 Stacey Jensen CRCA/Radical Media 8
3 75 Stephanie Torres Affinity 8
WOMEN CAT4
Keirin/points
1 85 Michelle Lee Kissena
2 86 Heidi Reijm Kissena
3 89 Shane Ferro Columbia University
4 90 Julia Sante Farm Team
5 83 Inge Hoonte Kissena
Miss&Out
1 85 Michelle Lee Kissena
2 86 Heidi Reijm Kissena
3 89 Shane Ferro Columbia University
4 83 Inge Hoonte Kissena
5 81 Elizabeth Marcello Columbia
Flying 500m Scratch ("B" race)
1 91 Bobbi Cordero StarTrack
2 92 Peye Wong StarTrack
3 95 Julie Lockhart NEBC/Cycle Loft
4 94 Sherri Tiesi Unione Sportiva Italiana
WOMEN 4 Omnium
1 85 Michelle Lee Kissena 14
2 86 Heidi Reijm Kissena 10
3 89 Shane Ferro Columbia University 6
4 83 Inge Hoonte Kissena 3
5 90 Julia Sante Farm Team 2
6 81 Elizabeth Marcello Columbia 1
MEN 4
Flying 500m Scratch
1 49 Siraaj Khandkar
2 42 Mike Wilpizeski Kissena
3 41 Michael Mahesh Visit Guyana
4 52 Andrew Da Silva
5 53 Konrad Ratzmann
5 Lap scratch
1 44 Mark Wagner East End/Kreb Cycle
2 43 Scott Demel Brooklyn Velo Force
3 55 Zachary LaBry Threshold Cycling
4 45 Tim Humpton MIT Cycling Evolution
5 42 Mike Wilpizeski Kissena
Triple-Sprint (Consolation Race)
1 43 Scott Demel Brooklyn Velo Force
2 45 Tim Humpton MIT Cycling Evolution
3 55 Zachary LaBry Threshold Cycling
4 48 christopher bloome Kissena
5 56 Terence Lein GBSC / LIWA / Bialostok
6 57 Nick Loomis MIT Cycling - FXDD
MEN 4 Omnium
1 44 Mark Wagner East End/Kreb Cycle 7
2 49 Siraaj Khandkar 7
3 42 Mike Wilpizeski Kissena 6
4 43 Scott Demel Brooklyn Velo Force 5
5 55 Zachary LaBry Threshold Cycling 3
6 41 Michael Mahesh Visit Guyana 3
7 45 Tim Humpton MIT Cycling Evolution 2
8 52 Andrew Da Silva 2
9 53 Konrad Ratzmann 1
MEN 5
Flying 500m Scratch
1 61 Anthony Freeman Major Taylor
2 62 Carlos Santiago GBSC/Biolostok
3 63 CARDAIN Williams
4 68 Marlon Morales
5 69 Aidion Ollivierre kissena
5 Lap scratch
1 61 Anthony Freeman Major Taylor
2 69 Aidion Ollivierre kissena
3 62 Carlos Santiago GBSC/Biolostok
4 68 Marlon Morales
5 72 Andreas Katehis StarTrack
Triple-Sprint (Consolation Race)
1 70 Zachary Ybarra MIT/FXDD
2 64 gilbert marrero
3 67 charles donadoni East End Cycle
4 65 Avelino Pereira Design For Living
5 66 alex litzky
"B" Feature
1 61 Anthony Freeman Major Taylor
2 69 Aidion Ollivierre kissena
3 62 Carlos Santiago GBSC/Biolostok
4 70 Zachary Ybarra MIT/FXDD
5 68 Marlon Morales
MEN 5 Omnium
1 61 Anthony Freeman Major Taylor 14
2 62 Carlos Santiago GBSC/Biolostok 8
3 69 Aidion Ollivierre kissena 6
4 68 Marlon Morales 4
5 63 CARDAIN Williams 3
6 72 Andreas Katehis StarTrack 1
JUNIOR
1 72 Andreas Katehis StarTrack
2 1 George Clark Startrack
3 2 Parker Chea StarTrack
4 91 Bobbi Cordero StarTrack
5 92 Peye Wong StarTrack
Men's 10 Mile Open
1 21 Colin Prensky Affinity
2 29 Daniel Lim CRCA/DieHard-Think
3 26 Alan Buday Brauer/Mick Management
4 45 Tim Humpton MIT Cycling Evolution
5 55 Zachary LaBry Threshold Cycling
6 33 Frank Mesi French Meadow Bakery
7 27 Todd Scheske MVP Health Care
8 31 Joseph Brennan Century Road Club of America
Women 5 Mile Open
1 77 Stacey Jensen CRCA/Radical Media
2 75 Stephanie Torres Affinity
3 86 Heidi Reijm Kissena
4 85 Michelle Lee Kissena
5 83 Inge Hoonte Kissena
Battle of the Sexes - Sprint
1 61 Anthony Freeman Major Taylor
2 75 Stephanie Torres Affinity
Grudge Match - Sprint
1 95 Julie Lockhart NEBC/Cycle Loft
2 94 Sherri Tiesi Unione Sportiva Italiana
Masters 10 lap scratch
1 Todd Scheske
2 Frank Mesi
3 Michael Mahesh
Saturday, July 17, 2010
A typical summer race meet at Kissena Velodrome
Registration:
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Training during the year to prepare for the racing season can all be ruined by forgetting to do some important pre-race day and race day preparations. I usually use a check list to get my short term preparations in order. To race at Kissena Track one has to pre-register online at Bikereg.com. This step can be easily forgotten and you could be out of luck come race day. I usually place a reminder in my phone the day before and of course keep an eye on the weather for rain, no racing takes place in the rain. Online registration is also required for the weekly Wednesday evening races, you can register for the whole season or you can register for individual Wednesdays. Keep in mind there are always about four Wednesdays per year, which are rained out due to cyclical weather patterns. Also it would be unwise to register for the whole season if you have a work or school schedule which does not guarantee you time to race every Wednesday evening.
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Get Bicycle Ready:
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I usually go through a routine the day before where I get the bicycle ready. I make sure my warm up gear is on, tires are pumped up, all nuts and bolts are tightened. Bumpy Kissena track has a tendency of loosening your nuts and also bruising them – pun intended. So make sure you use chamois cream on the tender parts and also make sure your chain is clean and lubed. In the case of a Keirin type chain which does not have a master link, but instead a nut and bolt – make sure this nut and bolt is tight. When the chain is new the nut and bolt has a tendency to loosen. Make sure your wheels are on tightly but be careful to not over torque when tightening wheels to frame, you can easily shear the spindle. Finally make sure the bicycle is clean and free of dirt, you don’t want any extraneous material which will create even a little bit of drag. Also walk with an extra set of wheels, should you get a flat. Apart from a crash, a flat can ruin your day at the races.
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Organize Bag:
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Once bicycle is ready, you now have to get the supporting cast in order. I have a bag with multiple pockets to organize my cast of characters such as tools, pump, helmet, duct tape, tie wraps, stop watch, gloves, shoe covers, Garmin Edge 305 GPS, cameras, phone, helmet cover, shoes, shoe cover, paper towels, rags. Also within this bag I have a chain ring pouch which holds my various chain rings, cogs, spare chain, chain link remover, lock rings, gear chart and note book to write down key training notes, gearing and racing activities / results. The Garmin Edge 305 GPS records the rest of racing parameters for later analysis. The chain rings I carry – 53, 52, 51, 50, 49, 48 & 47. The cogs I carry – 16, 15, 14, 13 & 12. Using some of these gear combinations might require you to change your chain length, I try to avoid this by choosing gear ratios which use one chain length. Not to forget my racing license is tucked away in the gear bag since the bag always follows me to the races - no license no racing.
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Trainers or Rollers:
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You do have to take a turbo trainer or rollers with you, since track racing is all about waiting around for your event. You need to keep your legs race ready and the blood flowing in between events, this can only be achieved with trainers or rollers since the track will be occupied with other races.
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Keeping Cool:
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A chair with a sun cover is my item of choice for protection from the sun. It can get really hot at the track with heat rising from the asphalt and sucking the moisture out of your body. If the temperature is an ambient 90 degrees, then expect the heat off the asphalt to be about 115 degrees. Sitting in the grass can help to mitigate some of the reflected heat, also the better option is to sit on the grassy area under a portable tent. Nothing affects performance negatively more than heat and dehydration which also drives my pulse rate way up in to the nether zones. A Cooler is brought along with multiple bottles of cold water, Gatorade, ice packs, gels and snack bars. No Beer, Red Bull or caffeinated energy drinks, this is a one way ticket to dehydration. A typical Sunday track meet will last about five hours, so the snack bars and gels will have to provide energy, because I don’t seem to have an appetite for anything more substantial, maybe because the blood is not available for digesting real food.
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Pre-Race:
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I always plan to arrive one hour before start of event, this will give me ample time to sign in, set up shop in my favorite spot, hopefully a shaded one. Once set up, get into my racing attire, assemble bicycle, check tire pressures and head onto the track after looking right for traffic which might t-bone me. In the warm up gear I do a 20 lap warm up progressively increasing speed to a final lap sprint, or jump into a pace line, this takes about 15 minutes. Next comes three to four jumps of increasing distance – 100 meters, 200 meters, 300 meters and 400 meters. Now it is time to head off the track and change gear to race gear and get a drink. Once in race gear I do another five laps of easy rolling and a couple of tempered jumps just to get the muscle memory going. This is my typical warm up for mass start events, but I would adjust these if the events are the flying 200 meter or the Kilo. If I timed my warm up correctly I would hear the bell ring for the start of the events. This is when I will place my bike on the trainer or rollers and continue to spin if I am not racing. All the while making sure I am drinking lots of fluids to stay hydrated, because at Kissena on a hot day the sweat pours off of you like an open tap. Electrolyte tablets might also be a good choice under these conditions, to prevent cramps.
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Race:
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I am all exited if it is a scratch race and dejected if it is a miss & out or some other endurance type race such as points, snow ball, snow flake, devil catch me and burn me…blah blah blah. At least I know I have a chance of winning or placing in a scratch race, but forget it with the endurance type events which require good short term recovery. My focus this year is the flying 200 meter, the match sprints and the Kilo. Unfortunately you don’t score upgrade points in these events. Upgrade points are only scored in mass start categorized events where there are ten or more riders. Mass start masters events do not score upgrade points. I think I might be a Cat 4 on the track for the rest of my cycling career, albeit a fast one in the flying 200 meter.
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Post Event:
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Put your warm down gear on the bicycle and warm down before retracing your steps and heading home. Also your warm down gear, which is your warm up gear will be on the bicycle for the next training session or race meet.
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Cameras:
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I always walk with a camera to the races to record some of the action, be it a little point and shoot camera, SLR camera or video camera. Sometimes I give the camera to a spectator and ask them to just snap away. As you get older you tend to want to record challenging activities which you take part in, since you know you would not be able to continue doing as the years go by and bones start to creak. It is always good to look back in time and marvel at the fact that you once did that. In the age of digital photography it is easy to take and share images.
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Retrospective:
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Ironically, all the "crap" I wrote above, I did none of it back in the 80s when I was in my 20s. I use to ride to the track in my race gear, my race wheels strapped to my back with an old tubular. Can't remember where I got water from, manged to still race with good results and ride back home. Al Toefield was the organizer back them and John Issendorf was the official photographer.
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Retrospective:
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Ironically, all the "crap" I wrote above, I did none of it back in the 80s when I was in my 20s. I use to ride to the track in my race gear, my race wheels strapped to my back with an old tubular. Can't remember where I got water from, manged to still race with good results and ride back home. Al Toefield was the organizer back them and John Issendorf was the official photographer.
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The Organizers:
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Alan Atwood organizes and runs the Wednesday evening races and States Championships. I marvel at his attention to detail and memory for names and numbers. He has this uncanny ability of associating your name to your number.
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Joe Brennan organizes and runs the women’s clinic and the weekend Omnium races. He not only organizes the Omnium races but races in them. That requires some serious multitasking and focus.
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Delroy Walters - World Champion runs a coaching clinic for the Star Track Juniors and also the Labor Day races in September, which is the final race for the season. I believe Delroy is training for another World Championship meet that will take place in some country where jet lag will diminish your performance, but Delroy will probably win another World Championship medal.
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John Campo runs Saturday Coaching sessions for new riders and also several messenger races and is still racing.
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Andrew LaCorte – masters National Champion runs elite training sessions at the track when not racing.
Thursday, July 15, 2010
Sunglasses
1. Most sunglasses are made by the same company. Do you prefer the "quality" of Ray-Ban to Oakley? Do you think Bulgari is better than Dolce & Gabbana, or Salvatore Ferragamo is better than Prada? Wake up. They're all made by one company, Italian manufacturer Luxottica (NYSE: LUX - News) -- one of the biggest consumer companies that consumers have never heard of. Luxottica also makes sunglasses branded Burberry, Chanel, Polo Ralph Lauren, Paul Smith, Stella McCartney, Tiffany, Versace, Vogue, Persol, Miu Miu, Tory Burch and Donna Karan.
"We manufacture about 70% of those brands in our factories in Italy, and the balance in America and China," says Luxottica spokesman Luca Biondolillo. "We do the design, the manufacturing, and the marketing," he adds. The company makes most of those brands under license, working closely with designers at the relevant fashion houses. But it owns several brands itself, including Ray-Ban, Oakley, Oliver Peoples and REVO.
2. In many cases, the same company is also selling you the glasses. Luxottica also owns LensCrafters, Pearle Vision and Sunglass Hut. This is extreme vertical integration. The eye doctor telling you that you need a new pair of glasses, the sales people helping you choose them, and the people who design and make the glasses all work for the same company. Make of it what you will. But if your financial advisor was actually employed by the mutual fund company that he recommended for your portfolio, you'd at least want to know.
3.The markups are as big as they seem. Whenever I have bought a new pair of regular eyeglasses, I have always reflected on how little I seem to get for my money. I can sort of understand why lenses are so expensive, as the material has to be made and ground precisely. But $100 or $200 for frames? These are bits of metal or molded plastic. Once I bought tiny slivers of hollow titanium that weighed considerably less than the bills I was handing over.
The cost of a new pair of glasses will of course reflect materials and labor. But the price will also reflect brand values and marketing -- and how much consumers will pay. Luxottica says it makes a gross profit of 64 cents on each dollar of sales. Even after deducting sales and advertising costs, overhead, and brand licensing royalties, it's still making 52 cents. That's some margin.
While the company's return on equity has fallen since the global economy turned down, last year it still managed a respectable 11%, according to data from FactSet Research Systems. A few years ago that number was as high as 20%. And investors are confident on the company's future. The stock has jumped from $13 to $25 from last year's market lows. It's about 20 times likely earnings, an optimistic rating...... more
"We manufacture about 70% of those brands in our factories in Italy, and the balance in America and China," says Luxottica spokesman Luca Biondolillo. "We do the design, the manufacturing, and the marketing," he adds. The company makes most of those brands under license, working closely with designers at the relevant fashion houses. But it owns several brands itself, including Ray-Ban, Oakley, Oliver Peoples and REVO.
2. In many cases, the same company is also selling you the glasses. Luxottica also owns LensCrafters, Pearle Vision and Sunglass Hut. This is extreme vertical integration. The eye doctor telling you that you need a new pair of glasses, the sales people helping you choose them, and the people who design and make the glasses all work for the same company. Make of it what you will. But if your financial advisor was actually employed by the mutual fund company that he recommended for your portfolio, you'd at least want to know.
3.The markups are as big as they seem. Whenever I have bought a new pair of regular eyeglasses, I have always reflected on how little I seem to get for my money. I can sort of understand why lenses are so expensive, as the material has to be made and ground precisely. But $100 or $200 for frames? These are bits of metal or molded plastic. Once I bought tiny slivers of hollow titanium that weighed considerably less than the bills I was handing over.
The cost of a new pair of glasses will of course reflect materials and labor. But the price will also reflect brand values and marketing -- and how much consumers will pay. Luxottica says it makes a gross profit of 64 cents on each dollar of sales. Even after deducting sales and advertising costs, overhead, and brand licensing royalties, it's still making 52 cents. That's some margin.
While the company's return on equity has fallen since the global economy turned down, last year it still managed a respectable 11%, according to data from FactSet Research Systems. A few years ago that number was as high as 20%. And investors are confident on the company's future. The stock has jumped from $13 to $25 from last year's market lows. It's about 20 times likely earnings, an optimistic rating...... more
Tuesday, July 13, 2010
Review of Energy Systems
The Energy Systems:
In order to determine how energy is produced in our muscles we have to consider some important factors:
"Is air, in the form of oxygen, required?"
If it is, we say the energy system is aerobic.
If not, it is anaerobic.
"Is lactic acid produced?"
If it is, we say the system is lactic.
If not, and no air is required, it is alactic.
So, there are three energy systems operating in the bodies of our athletes. One of these is aerobic, with oxygen and two are anaerobic, without oxygen:
● Aerobic System
The muscle energy system which requires oxygen.
● Anaerobic Alactic System
The stored, start up system which does not require oxygen and does not produce lactic acid.
● Anaerobic Lactic System
The system which does not require oxygen but produces lactic acid.
The athlete's body is capable of using one or any combination of the three energy systems. Different events demand different types and amounts of muscle activity. Consequently, different energy systems predominate in the various events. Improving performance is often the result of carefully designed training programmes that aim to increase the capability of specific energy systems and muscles.
The Aerobic-Anaerobic Split
The aerobic-anaerobic split refers to how much the aerobic and anaerobic energy systems are involved in a particular activity. Marathon runners, for example, produce most of their energy aerobically, while sprinters, jumpers and throwers depend more on anaerobic sources. The aerobic- anaerobic split is determined by identifying how long and how hard our athletes work without rest.
There are two important work times that mark a shift in emphasis from one of the three energy systems to another:
10 seconds--After 10 seconds of intense muscular activity the energy system providing the majority of the energy shifts from the anaerobic alactic to the anaerobic lactic system.
1 minute---After about 1 minute of intense activity the shift is away from the anaerobic lactic system to the aerobic system.
The Endurance Energy System
The aerobic system requires oxygen. This system is used in lower intensity exercise and is the basic system which provides the energy for most human activity from birth to death. As such it is also important in recovery from exercise of all intensities. It is very efficient and does not produce fatigue producing waste products. The heart and lungs are important in aerobic activity as oxygen and fuel are carried to the muscles in the blood.
The aerobic system resists fatigue. It takes longer to overload than either of the anaerobic systems. Training the aerobic energy system must be a minimum of 20 minutes duration. The work load for aerobic training can be either continuous or broken up into intervals of harder and easier running. Correct aerobic training will improve aerobic energy production in the muscle and also improve the support of the heart and lungs, the oxygen transport system.
Anaerobic Alactic Energy
The 'First 10 Seconds' Energy
The anaerobic alactic system is the one referred to as the stored or start up energy system. This system provides the majority of energy when our athletes do bursts of high speed or high resistance movements lasting up to 10 seconds. The stores of energy in the muscle which are used up in the intense burst of activity return to normal levels within 2 - 3 minutes of rest.
The anaerobic alactic energy system is developed by alternating periods of work and rest. The work time should be very intense, but not exceed 10 seconds, as this is the limit of the energy system. The rest periods should be 1½ to 3 minutes, depending on the duration of intense activity, to allow the muscle energy stores to build up again. If an athlete shows the effects of fatigue, allow more rest time or decrease the work time.
Anaerobic Lactic Energy
The '10 Seconds to One Minute' Energy System
This energy system is capable of high levels of intensity, but this intensity prevents the removal of waste products because not enough oxygen is available. The system operates without oxygen. As a result lactic acid accumulates within muscle cells and blood. This is a major cause of fatigue, which eventually slows the athlete. The more intense the exercise rate, the faster the rate of lactic acid accumulation to high fatigue causing levels. For example, the 400 metre sprinter will accumulate high levels of lactic acid after 35-40 seconds. The 800 metre runner runs more slowly and accumulates lactic acid at a slower rate, reaching high levels after about 70-85 seconds.
Getting rid of lactic acid after activity is a much slower process than the replacement of energy stores in the anaerobic alactic system. It may take more than one hour for lactic acid levels to return to their pre-exercise level. Light activity such as walking or jogging following intense efforts speeds up the removal of lactic acid. The first ten minutes of active recovery produces the greatest reduction in lactic acid levels.
The anaerobic lactic energy system is developed by intense work loads of 10 seconds to two minutes duration. Rest periods will depend on the duration of the work and should be three to ten minutes to allow removal of most of the lactic acid produced.
Link
In order to determine how energy is produced in our muscles we have to consider some important factors:
"Is air, in the form of oxygen, required?"
If it is, we say the energy system is aerobic.
If not, it is anaerobic.
"Is lactic acid produced?"
If it is, we say the system is lactic.
If not, and no air is required, it is alactic.
So, there are three energy systems operating in the bodies of our athletes. One of these is aerobic, with oxygen and two are anaerobic, without oxygen:
● Aerobic System
The muscle energy system which requires oxygen.
● Anaerobic Alactic System
The stored, start up system which does not require oxygen and does not produce lactic acid.
● Anaerobic Lactic System
The system which does not require oxygen but produces lactic acid.
The athlete's body is capable of using one or any combination of the three energy systems. Different events demand different types and amounts of muscle activity. Consequently, different energy systems predominate in the various events. Improving performance is often the result of carefully designed training programmes that aim to increase the capability of specific energy systems and muscles.
The Aerobic-Anaerobic Split
The aerobic-anaerobic split refers to how much the aerobic and anaerobic energy systems are involved in a particular activity. Marathon runners, for example, produce most of their energy aerobically, while sprinters, jumpers and throwers depend more on anaerobic sources. The aerobic- anaerobic split is determined by identifying how long and how hard our athletes work without rest.
There are two important work times that mark a shift in emphasis from one of the three energy systems to another:
10 seconds--After 10 seconds of intense muscular activity the energy system providing the majority of the energy shifts from the anaerobic alactic to the anaerobic lactic system.
1 minute---After about 1 minute of intense activity the shift is away from the anaerobic lactic system to the aerobic system.
The Endurance Energy System
The aerobic system requires oxygen. This system is used in lower intensity exercise and is the basic system which provides the energy for most human activity from birth to death. As such it is also important in recovery from exercise of all intensities. It is very efficient and does not produce fatigue producing waste products. The heart and lungs are important in aerobic activity as oxygen and fuel are carried to the muscles in the blood.
The aerobic system resists fatigue. It takes longer to overload than either of the anaerobic systems. Training the aerobic energy system must be a minimum of 20 minutes duration. The work load for aerobic training can be either continuous or broken up into intervals of harder and easier running. Correct aerobic training will improve aerobic energy production in the muscle and also improve the support of the heart and lungs, the oxygen transport system.
Anaerobic Alactic Energy
The 'First 10 Seconds' Energy
The anaerobic alactic system is the one referred to as the stored or start up energy system. This system provides the majority of energy when our athletes do bursts of high speed or high resistance movements lasting up to 10 seconds. The stores of energy in the muscle which are used up in the intense burst of activity return to normal levels within 2 - 3 minutes of rest.
The anaerobic alactic energy system is developed by alternating periods of work and rest. The work time should be very intense, but not exceed 10 seconds, as this is the limit of the energy system. The rest periods should be 1½ to 3 minutes, depending on the duration of intense activity, to allow the muscle energy stores to build up again. If an athlete shows the effects of fatigue, allow more rest time or decrease the work time.
Anaerobic Lactic Energy
The '10 Seconds to One Minute' Energy System
This energy system is capable of high levels of intensity, but this intensity prevents the removal of waste products because not enough oxygen is available. The system operates without oxygen. As a result lactic acid accumulates within muscle cells and blood. This is a major cause of fatigue, which eventually slows the athlete. The more intense the exercise rate, the faster the rate of lactic acid accumulation to high fatigue causing levels. For example, the 400 metre sprinter will accumulate high levels of lactic acid after 35-40 seconds. The 800 metre runner runs more slowly and accumulates lactic acid at a slower rate, reaching high levels after about 70-85 seconds.
Getting rid of lactic acid after activity is a much slower process than the replacement of energy stores in the anaerobic alactic system. It may take more than one hour for lactic acid levels to return to their pre-exercise level. Light activity such as walking or jogging following intense efforts speeds up the removal of lactic acid. The first ten minutes of active recovery produces the greatest reduction in lactic acid levels.
The anaerobic lactic energy system is developed by intense work loads of 10 seconds to two minutes duration. Rest periods will depend on the duration of the work and should be three to ten minutes to allow removal of most of the lactic acid produced.
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Neuromuscular Adaptation
I have noticed my flying 200 meter times are faster after about 5 or 6 - 100% efforts in warm up gears and then at least one effort in the race gear, providing I get full recovery between efforts. There is no doubt the time spent warming up will improve performance, but I found it important to also do a 100% effort in my race gear, especially since I use a big gear (52x13). This allows the brain, nervous system and muscles to get synchronized to the action and line needed to do my best flying 200 meter. So don't expect to do your best time on your first effort in race gear.
Below is an excerpt from a Leg Speed article:
Another suggestion is to teach the body to do what you want it to do. This is what exercise physiologists call "motor programming." The body tends to remember its last effort and looks back to that "map" for instructions on what it should do the next time you call on it. So let's take advantage of this phenomenon, by tricking it and training it.
That is why we recommend five minutes of high-cadence pedaling in the small ring before and after big-gear/low-cadence stuff. This primes the neuromuscular system before the effort and reprograms it afterwards, helping it to remember "fast." It also serves to help clear the legs of any metabolic waste.
To really take this to the next level, let's do the same thing in the gym, where it may have an even greater impact. Try working in three to five minutes of 100 to 110+ rpm pedaling on the stationary bike before your weight-training sessions to wake up the neuromuscular system, and especially after your workout to retrain it after you lift.
leg speed
Below is an excerpt from a Leg Speed article:
Another suggestion is to teach the body to do what you want it to do. This is what exercise physiologists call "motor programming." The body tends to remember its last effort and looks back to that "map" for instructions on what it should do the next time you call on it. So let's take advantage of this phenomenon, by tricking it and training it.
That is why we recommend five minutes of high-cadence pedaling in the small ring before and after big-gear/low-cadence stuff. This primes the neuromuscular system before the effort and reprograms it afterwards, helping it to remember "fast." It also serves to help clear the legs of any metabolic waste.
To really take this to the next level, let's do the same thing in the gym, where it may have an even greater impact. Try working in three to five minutes of 100 to 110+ rpm pedaling on the stationary bike before your weight-training sessions to wake up the neuromuscular system, and especially after your workout to retrain it after you lift.
leg speed
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