#bitesize скачать в хорошем качестве

#bitesize

In this episode, we explore key concepts like speed endurance, maximal aerobic speed (MAS), and critical speed with Gareth Sandford. We break down speed endurance for short anaerobic efforts, MAS as a VO2 max-related metric for team sports, and crucial speed as the last sustainable aerobic pace. Gareth shares practical strategies for balancing intensity and recovery, tailoring training to individual athletes, and optimizing high-speed running and conditioning programs. From return-to-play scenarios to AFL draft combine preparation, this episode is packed with actionable insights for high-performance coaches and athletes. Highlights from the episode: 00:00 Defining Speed Endurance and Maximal Aerobic Speed 01:20 Understanding Critical Speed 02:34 Speed, Hybrid, and Endurance Profiles in AFL 03:37 How much is too much for a speed profile? 04:52 What is the minimal dose for the endurance profile? Summary of "#bitesize - Gareth Sandford on Mastering Speed Endurance and Critical Speed for AFL Athletes" Defining Speed Endurance Speed endurance focuses on efforts lasting 15–20 seconds to produce high peak lactate levels, targeting the anaerobic energy system. This approach enhances anaerobic energy production and maximal aerobic speed (MAS). Maximal Aerobic Speed (MAS) MAS is a speed estimate designed to tax the VO2 max in the field, contrasting with the velocity at VO2 max, which is lab-measured using gas analysis. Critical Speed Explained Critical speed represents the highest sustainable pace with stable heart rate, breathing, lactate, and perceived effort. Staying below critical speed reduces fatigue costs and allows better recovery, as it limits anaerobic energy contribution. Transitioning Beyond Critical Speed Exceeding critical speed requires recruiting more fast-twitch muscle fibers, increasing lactate production and fatigue. Speed Profiles in AFL Players Players vary in their anaerobic speed reserve, which measures the gap between MAS and maximal sprinting speed. Examples: Charlie Cameron (sprinting dominant), hybrid profiles (balanced speed and endurance), and Sam Walsh (endurance dominant). In-Season Speed Training Speed training should not be limited to the offseason or preseason. Consistent "deposits" into the fitness "bank account" are crucial for performance and recovery. Managing Training Intensity Moderate intensity should feel easy, anchored at around 70% of max heart rate. Exceeding this leads to critical speed and potential overtraining risks. Endurance Training and Minimal Dose Myth The idea of a "minimal dose" is misleading. Endurance profiles require maximizing aerobic adaptations through consistent effort. Practical Endurance Workouts for Team Sports Long-distance runs (e.g., 90 minutes) are less practical for team sports. Instead, 20–30-minute low-intensity sessions or recovery runs can effectively contribute to aerobic development. Balancing Speed and Endurance Combining speed and endurance in sessions is crucial for team sports athletes, who must adapt to the demands of their sport. Subscribe & Review: If you enjoyed this episode, please subscribe and leave a review. Your feedback helps us reach more listeners and continue to provide valuable content. Have feedback on the show? We would love to hear from send us your feedback and tell us what you love and think could be better. And, if you’re enjoying the show, please leave us a review. Feedback: https://preparelikeapro.com/contact/ Review: https://link.chtbl.com/PLPlivechats/