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General training concepts
What is the base training ?
A proper base training phase is more than just a long easy run.
Frequently we can hear people saying that base training is session for endurance, others will tell you that it's the knowledge to resist to tiredness.
Developing the base training in your programme is to obtain a specific capacity: maximizing the use of oxygen available,( aerobic development) , because this capacity before any other will push back fatigue threshold.
In Endurance activities, taking in account time of sessions, it's necessary to develop a high aerobic capacity.
From this skill will depend the time to reach the lactic acid threshold production, (in reality when production suddenly rises)
Lactic acid is responsable for tissue acidification(i.e. lower PH) during effort and muscles pain sensation.
The goal of base training will be to launch the cardiovascular adaptation and a better muscle vascularization.
During session in base training, we will densify a network of capillaries.
This session will also raise the number of mitochondria , little 'bugs' capable of making energy in cells with the help of oxygen.
To resume :
_ Maximizing oxygen contribution with breathing and reserves(lipids and carbohydrates)
_ Build more energy cells which will be able to contract muscle in the longer term.
2 types of aerobic training: in capacity and in power, easy to distinguish on paper not so simple in practice.
To be short sorry for purist, the difference is mostly on the time estimation of activities of these two types: capacity and power.
Capacity is the long form type session, regular tempo.
Power is the short form type session, more intense, however still in aerobic BPM brackets(Beats Per Minute)
In long term Base training allow to diminish the resting heart rate.
Translated and adapted from Alain Roche .
When most runners purchase their running shoes from a specialty running storethey are already cross-laced and ready to go. Did you know there are different ways that you can lace your shoes to make them more comfortable or to help customize your shoes for your feet? Here is one of the more common shoe lacing patterns for wide feet that help combat some common shoe issues.
Let’s cover the LOOP LACING LOCK. This technique can be used in a number of different lacing patterns to insure a tight and snug fit anywhere along the eye row of your shoe, depending on where your laces seem to be slipping.
In this example, I have put the loop lacing lock at the top of the shoe. The shoe was cross-laced as usual to the top of the shoe. To accomplish the loop lacing lock, put each lace end back into the same hole it just exited, leaving a small loop on each side.
From the bottom of the eye row, lace up the sides of the shoe. Once you get to the middle of the shoe (midfoot), start the cross-lacing technique and continue on to the top of the shoe. Tie shoe at the top, as usual. This will give your foot plenty of room to spread or allow your toes to splay while running.
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Watch this free Fitness video , Personal training on the French Riviera , Frederic offers videos to do without equipment taken in Monaco Cannes and Antibes on the Cote d'azur.
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