Sorry wenn ich grad etwas viel poste, bin dabei mein Wissen etwas aufzufrischen.
https://runningwritings.com/2024/01/cri ... nners.html
The science of critical speed, critical velocity (CV), and critical power training for runners
January 4, 2024 by John Davis
Critical speed is the boundary that separates running speeds that can be sustained at a metabolic steady-state from speeds that cannot. Sometimes called critical velocity or “CV,” critical speed is known in the running world in partly due to its popularization by Tom “Tinman” Schwartz and his proteges, including Drew Hunter.
Critical speed is increasingly becoming the gold standard among physiologists for identifying the limit of what runners would call “high-end aerobic” or “steady-state” running speeds, and is gaining traction as a training tool as well. The critical speed model explains the body’s response to different speeds better than older models based on the lactate threshold.
Among exercise physiologists, critical speed (or a semi-related concept, the maximum lactate steady state, which we’ll also discuss) is rapidly becoming the gold standard for capturing the aerobic fitness of athletes.
Critical speed has its roots in early work in the 1960s, 70s, and 80s, but didn’t really start to emerge as the strongest physiological model for intense exercise until the last 15 years or so.
In this article, we’ll take a detailed look at the critical speed phenomenon, understand how it works on a mathematical and physiological level, see some of the problems and controversies surrounding it, and learn how to apply the concept of critical speed in your own training.
Sehr interessant im Hinblick auf die Diskussion kürzlich
bezüglich Umsetzung von Unterdistanzleistungen auf den Marathon, auch der Verweis aus dem obigen Artikel auf das schon verlinkte Review des Canova Marathon Buches.
https://runningwritings.com/2023/06/can ... low-twitch
Training differences for fast-twitch versus slow-twitch marathoners
The differences between fast and slow-twitch marathoners induce some slightly counter-intuitive strategies for training.
For the fast-twitch marathoner, the primary goals for better marathon performance are not increasing VO2 max or lactate threshold–they are the ability of the fast oxidative muscle fibers to use oxygen, and the ability of their slow-twitch muscle fibers to reuptake and oxidize lactate generated by adjacent fast-twitch muscle fibers.
It’s a mistake for fast-twitch runners to do too much lactic work at speeds significantly above the anaerobic threshold, because this enhances what Canova and Arcelli call the “lactic features” of the muscles–levels of enzymes involved in glycolysis, which both accelerates fatigue accumulation and burns through glycogen stores. Instead, they should put more emphasis on doing workouts at paces ranging from 85-100% of anaerobic threshold (with particular focus on 95-100% of threshold), and increase the volume of these workouts over time.
For the slow-twitch marathon runner, VO2 max and lactate threshold are major barriers to running faster, and more emphasis should be shifted to targeting speeds that are at and above anaerobic threshold. For these athletes, acquiring “lactic features” in their muscles is much less of a concern, and they should incorporate higher intensities, with a focus on increasing oxygen uptake, on a more frequent basis, so that their training is more well-balanced in its distribution of intensities (compared to a fast-twitch runner).