home » Good to know » Endurance training in cyclic sports. Development of local muscular endurance in cyclic sports, E. B. Myakinchenko, V. N. Seluyanov. Method of long-term, continuous, uniform loads

Endurance training in cyclic sports. Development of local muscular endurance in cyclic sports, E. B. Myakinchenko, V. N. Seluyanov. Method of long-term, continuous, uniform loads

© Yakimov A. M., Revzon A. S., 2018

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YAKIMOV Anatoly Mikhailovich

REVZON August Samsonovich

Like-minded people, sports teachers, associate professors of the Moscow State Academy physical culture Anatoly Mikhailovich Yakimov and August Samsonovich Revzon are the authors of eight monographs and more than 500 scientific and methodological publications on the problems of sports, physical culture and valueology in our country and abroad.

Over four decades of working together, they have trained a galaxy of trainers in different types sports. A large number of highly qualified athletes. Some of them became champions and prize-winners of the championships of the USSR, Russia, European and world championships, winners of international youth competitions.

From the authors

Competition does not make an athlete, but an effective training system.

As you know, the largest number of gold awards is played at summer and winter Olympic Games in cyclic endurance sports (running for medium, long and marathon distances, race walking, rowing and canoeing, rowing, swimming, cycling, skiing, skating, biathlon, short track).

Some cyclic sports have more than a century of history. Studying their development in the scientific and methodological literature, the authors immediately encountered terminological inconsistencies in training methods. Many terms are used as a matter of course without a clear definition. And this, of course, hinders the mutual understanding of specialists in matters of training methodology.

Here is just one example. Celebrity trainer Arthur Lydiard has stated that he does not use the interval method in his training. But here's what an excerpt from his training program looks like: "Running 2 miles with fast spurts for 50 yards." It is quite clear that some specialists will consider such work as training using the interval method, and others as one of the varieties of the fartlek. There are many such examples.

The spontaneous approach to the terminology of training methods that has existed in our country for many decades among specialists in cyclic sports has long led to confusion, becomes a barrier to the further development of the scientific foundations of training methods and hinders the improvement of the practical activities of athletes' mentors. That is why, based on the study of a number of foreign sources and domestic literature, we systematized all the terminology of training methods used in cyclic endurance sports.

I. Endurance Training Methods

At a time when the methodology of training in cyclic endurance sports was taking its first steps, individual coaches were already intuitively trying to find the most effective methods that promote growth. sports results. However, it can be said with certainty that until the 1930s there were no systematic scientific studies aimed at increasing fitness in the endurance cycle.

And although such training methods as the method of long-term, continuous, uniform loads, fartlek, repeated and interval training have been used for more than a dozen years and are still being used in the training of athletes, scientists and coaches have not fully understood their advantages and disadvantages. Not to mention other methods that appeared much later. As our studies have shown, the exact time of the appearance of most training methods cannot be established.

1.1. Method of long-term, continuous, uniform loads

This method is called differently by specialists in different countries: the method of long, uniform training, the continuous method, etc. It was not someone else's discovery, as was the case with some other methods. Actually, it was the main method in the training of runners, starting from the moment the training methodology was born and until the 20-30s of the last century. It was with the use of this method of training that record achievements in middle and long distance running of that period were associated. It was used by such outstanding runners of their time as W. George, A. Schrubb, P. Nurmi, V. Ritola and others.

As the name of the method says, athletes train at distances longer than the main distance of the competition for which they are preparing. The speed of progress in this case should be less than the competitive one. This method of training does not require any special special conditions. It is used mainly on the ground, which contributes to the diversity of training. And in no case should one lose sight of the psychological effect of training (often on the ground), since in preparing an athlete for high results it is no less important than physiological or technical.

At one time, training at a long, steady pace was considered the only known way to develop a "big heart." In all textbooks and manuals on sports medicine of the 50s of the last century, the effect of a long, continuous, uniform method on the heart of an athlete in the sense of increasing its size was noted repeatedly.

The famous Dutch specialist E. Van Aaken characterizes this method as “endurance training in a certain steady state of the body without increasing its initial oxygen debt and lactic acid formation, with an average pulse rate of 140 bpm. This state is achieved by long runs from 6 to 50 miles. He also believes that this method has a positive effect on the development of blood circulation and muscle capillarization.

The Soviet biochemist Professor N. N. Yakovlev justifies the effect of training in such a run on metabolism in this way: “This exercise should allow the body to withstand running in a stable state for as long as possible. Therefore, for a long-distance runner, both intermittent runs and repeated runs are not enough. For the acquisition of general endurance, running at a continuous, uniform, long pace is indispensable in order to accustom the body to an economical metabolism. Therefore, it is important to develop a conditioned reflex of economic effort (through training) and develop the functional abilities of the body adapted to activity over a long period of time.

At first, it was believed that the method of long-term, continuous, uniform loads contributes to the improvement of aerobic processes, but then experts came to the conclusion that it also improves anaerobic processes, i.e., the special endurance of an athlete. Here is what the Polish coach J. Mulyak writes about this: “Long, even running is the simplest, most true for most runners at 5000 and 10000 meters, a necessary means of creating special endurance. Only for athletes with great innate endurance, such as V. Kuts and E. Zatopek, it may be sufficient interval training at short and medium distances ... Uniform running is a necessary means to maintain the balance of the circulatory and respiratory systems during the period of acquiring a sports form for long-distance runners and runners.

When using this method, the coach must pay attention to two components of the load: movement speed and total duration. It should be borne in mind that the speed of movement and the duration of the total time of exposure to this method are inversely related, namely: the higher the speed of movement, the less the total time of using the method should be.

According to recent scientific studies, with small differences in the speed of movement of the same athlete, there are significant differences in oxygen consumption. Therefore, the athlete needs to set such a speed of movement that would correspond to a steady state. Foreign coaches define it as the state of an athlete in which he can talk while advancing along the distance. The task is for the athlete to be able to distribute his efforts so as to overcome the entire distance at a uniform pace. If the athlete slows down by the end of the distance, it means that he did not complete the task.

On the basis of scientific research and empirical observations, it was proposed to use the pulse rate as a control in this method, which should be 130-160 bpm and maintained for 30 minutes or more. It has also been suggested that a short advance, lasting less than 30 minutes, gives only a slight positive effect (unless, of course, the athlete is progressing at a fast pace, when the pulse rate reaches 170-180 bpm).

For clarity, we present the most common types of heart rate ranges encountered in the practical work of an athlete armed with a heart rate monitor when using the method of long-term, continuous, uniform loads:

1. On the athlete's monitor, the heart rate range is set within the limits of 110–115 or 115–120 bpm. This is good for walking.

2. The heart rate range is set on the monitor at the level of 120–125 or 125–130 bpm, at which the athlete moves along the distance for approximately 1 hour and 30 minutes.

3. Set the heart rate range on the monitor to 130-135 or 135-140 bpm. In this pulse mode, many athletes in cyclic sports warm up both before training and before competitions.

4. The heart rate range is set on the monitor at the level of 140–145 bpm or 145–150 bpm, at which the athlete moves along the distance for approximately 1 hour and 20 minutes.

5. The heart rate range is set on the monitor at the level of 150–155 or 155–160 bpm, at which the athlete advances for about 1 hour and 10 minutes.

6. The heart rate range is set on the monitor at the level of 160-165 or 165-170 bpm, at which the athlete advances for about 1 hour.

An athlete should not set the heart rate range at the level of his competitive heart rate, since in this case, not the method of long-term, continuous, uniform loads, but the competitive method will be used.

The method of long-term, continuous, uniform loads solves the following problems:

1. Development of endurance of the cardiovascular system and general endurance.

2. Improving the technique of movement.

3. Acquisition by an athlete of self-confidence (if you overcome longer distances in your training than the main competitive one, then over the years you will be able to overcome the latter better).

The advantages of the method of long-term, continuous, uniform loads are as follows:

1. It helps to establish the functional integration of all organs and systems of the athlete's body. Helps transition to more high level performance.

2. Long-term work at a steady pace, like no other form of training, helps to develop an economical technique of movement. It teaches the athlete to distribute efforts correctly, to relax muscles well.

3. The danger of overtraining is reduced (as you know, “it’s not the distance that kills, but the speed of overcoming it” (high pulse modes)).

The disadvantages of the method include the fact that its implementation does not impose specific requirements on the muscles of the legs, arms and torso, and also does not force the athlete's body to work in conditions close to competitive ones.

This method does not prepare the athlete specifically for any distance, but is a kind of foundation for the application of other methods. It is also a means of recovery when movement is carried out in a pulse mode of 120-130 beats / min. This method is applied constantly and all year round. Separate pulse modes - 120-125 beats / min and 130-140 beats / min - are most appropriate to use in the early stages of training.

Victor Nikolayevich Seluyanov, Moscow Institute of Physics and Technology, Laboratory "Information Technologies in Sports"

In theory and methodology physical education and sports distinguish between general regional and local muscle endurance. The classification of these types of endurance is made according to the size of the mass of the muscles involved in the work. Moreover, no one knows how to determine the magnitude of muscle mass. Therefore, this classification cannot be accepted and, moreover, practically used.

Undoubtedly, local endurance (LT) can be associated with phenomena that characterize the performance of the neuromuscular apparatus during physical work static or dynamic, when so few muscles are active that the heart rate practically does not change.

With regard to cyclic locomotions (when working with the participation of a large muscle mass) this concept has been used relatively recently. The most detailed drug as one of the main components of a special physical fitness endurance training athletes was first considered in the monographs of Yu. V. Verkhoshansky published in 1985 and 1988. They summarize the material of numerous studies of means and methods of targeted action on the neuromuscular apparatus in order to increase sports performance in the CVS. It follows from his works that, firstly, the training of the executive level is more important for sports results in the CVS than the training of the vegetative supporting systems of the body, and secondly, it requires significantly more time and effort. This statement, of course, is not correct, since first it is necessary to perform testing and justify that the peripheral link is limiting.

The problem of developing local endurance should be considered from two interrelated aspects: (a) development of the strength abilities of the main muscle groups and (b) the development of the ability to maintain high or optimal effort for a long time, which, in fact, constitutes a sports result at all distances at which such a physical quality as endurance is essential.

In this aspect, the methods of developing local endurance in the CVS include the use of all means and methods aimed at improving:

1) Power capabilities of the main muscle groups of athletes in various options their manifestations, namely:

- maximum force in static or dynamic modes;

- explosive strength and other manifestations of speed-strength capabilities;

— strength endurance in dynamic cyclic exercises similar in biomechanical parameters to competitive locomotion.

2) Muscle endurance manifested in the main competitive locomotion at different work intensity (from sprint to moderate power).

Interest in LP, as a component of the fitness of athletes in the CVS, arose due to the fact that in recent decades it has become obvious that the reserves of the extensive way to improve the fitness of athletes by increasing the total amount of load have become depleted, which is due to the limited "gross" reserves of the human body, associated mainly way, with the possibility of replenishing energy and plastic resources. Therefore, many experts agree that the way to further improve sports results is associated with the search for more effective, more specific means of influencing the physical condition of athletes. As one of the main directions, the improvement of the methods of strength training of athletes in the CVS is often understood, since it has been shown repeatedly and in all the CVS without exception that the rational use of means of accentuated impact on the neuromuscular apparatus can lead to an increase in sports results, therefore right choice means of strength training, depending on the direction and magnitude of their training impact, the specifics of the technique of movements and the mode of operation of the muscles in this type of locomotion, is an urgent task of the theory and methodology of training in the CVS.

At the same time, it is well known from practice and numerous studies that the high strength capabilities of the muscles themselves are not associated or even have a negative correlation with sports results in the CVS, especially over long distances. This result is obvious, since the increase in the strength of glycolytic muscle fibers, which are practically not involved in running for medium and long distances, leads to an increase in ballast body mass. In this regard, one of the most urgent is the problem of the implementation of the power capabilities of the muscles in the main competitive exercise. According to experts, the solution of related problems implies:

- determination of the rational ratio of the volumes of means of power orientation with other means of training, in particular - aerobic;

– determination of the optimal distribution of means of power orientation within the framework of one lesson, micro-, meso- and macrocycles and long-term training of athletes and other means that should contribute to the realization of power abilities;

- coupled solution of problems of technical and special strength training.

Means and methods of developing strength abilities in cyclic sports

In sports training, the following methods of strength development are distinguished.

By the nature of the muscles:

- isometric characterized by a constant distance between the points of attachment of the muscle in the process of tension, which can be of different sizes relative to the maximum arbitrary force (MPS);

- concentric- the muscle shortens at a different rate, depending on the amount of resistance;

- eccentric, in which the maximally activated muscle is forcibly stretched under the influence of an external force;

- plyometric(reverse) is characterized by a rapid change in the eccentric and concentric modes of muscle work (for example, pushing up after jumping off a hill);

- isokinetic- the muscle contracts at a constant speed, regardless of the magnitude of its tension or traction. This method can only be implemented on special training devices;

- variable resistance method also involves the use of simulators, in which the resistance value changes according to a certain law, depending, as a rule, on the angle in the joint of the limb being trained;

- static-dynamic characterized by a stop in the cycle of movement, during which the muscle works in isometric mode, that is, it is a combination of isometric and concentric methods;

- isotonic, literally, it implies a constant degree of muscle tension, however, in natural conditions, such a regimen cannot be implemented, therefore it is more correct to speak of a quasi-isotonic mode of muscle work and, accordingly, a method. When using this method, movements are performed at a slow pace and, if possible, smoothly, without muscle relaxation at the boundary moments of the movement phases;

- high-speed the method is distinguished by the maximum speed of acceleration of the projectile, body weight or overcoming resistance of 20–60% of the MPS;

- contrast- a variation of the previous one, but the amount of resistance changes along the way.

- electrostimulation method, usually used in combination with voluntary muscle tension and additional irritation of the abdomen or motor nerve of the muscle.

By building a workout:

- repeated efforts- this is a cyclic performance of repeated efforts with a different nature of muscle work and rest pauses. All cyclic locomotions performed in the so-called. "weighted conditions" can be attributed to this method;

- maximum effort is a variation of the repeated effort method, which involves an exercise with extreme weights or a degree of muscle tension;

- re-serial method is a combination of series of approaches with an extended rest interval between series;

- intermediate is an exercise with light weights, an unlimited number of repetitions with a static-dynamic nature of muscle work, recommended for young athletes;

- circular method involves work at the “stations” at which training is carried out or different muscle groups or there is a change in the mode of muscle work, that is, a change in the direction of the training effect.

Which of these methods are most commonly used in the CVS and in relation to what goals of strength training?

An analysis of the literature shows that all of the listed methods are used or recommended for use based on the data of pedagogical observations or experimental studies. However, the grounds and goals of applying certain methods differ quite significantly.

In the most general form, in our opinion, the grounds for the use of strength exercises in the CVS are defined in the work of F. P. Suslov and V. B. Gilyazova: “Increasing the strength component ... leads to an increase in the power of the working effort, the formation of a rational optimal ratio of length and frequency of steps. … the elastic and reactive properties of the muscles and their ability to recuperate (return) mechanical energy are improved …, which increases the efficiency of functioning muscular system. “Most specialists express similar views.

It is believed that these positive changes will occur if improvement is achieved in training:

Maximum strength;

Explosive strength;

Strength endurance.

How should training be structured so that the use of the methods listed above contributes to the improvement of the components of strength training?

There is an extensive literature on this issue, summing up the opinions of specialists and research data, we can present the following generalized picture of the methodology for using the means of developing strength abilities in the CVS.

Maximum strength is most effectively improved when using isometric, concentric, eccentric modes of muscle work, electrical stimulation method, applied according to the method of repeated maximum efforts. The load value (VN) is 85–130% of the MPS, the number of repetitions (KP) in the approach is 1–5, the number of approaches (PR) is 3–10, the rest interval (IR) between sets is 3–5 minutes. If in training the task is to increase not only muscle strength, but also muscle mass [hypertrophy of muscle fibers (MF)], then these methods and muscle regimens are supplemented by a repeated and / or repeated-serial method with a decrease in VN to 70-85%, IE between approaches up to 30–120 seconds and an increase in CP to 8–12., AI between series - 5–10 minutes. Training can be carried out in a variety of options and conditions, but in most cases heavy equipment or specialized simulators are used. The above methods should increase the frequency of discharges of α-mtooneurons, improve the ability to synchronize the work of individual motor units (MU) of the muscle and voluntarily mobilize a larger number of them, promote hypertrophy of muscle fibers and improve coordination in the work of synergist and antagonist muscles.

Experts believe that explosive strength will improve when using plyometric, speed, contrast and isometric modes of muscle work, most often performed using the maximum effort method or the repetitive-serial method. In the first case: VN - 85-130% of the MPS, CP in the approach 1-5, PR - 3-10, IE 2-5 minutes. In the second: VN - 50–85%, CP - 4–30, PR organized in series, 6–12, IS between series 5–10 minutes. The most common are jumping exercises, repulsions after a deep jump, "explosive" exercises with weights, with a high rate of movement, etc. It is assumed that in the case of using large weights, the explosive strength provided by all muscle motor units (MU) is improved, if weights are small, then there is an improvement in the ability for explosive efforts due to the work, mainly of fast MUs. However, there is evidence that the order of MU recruitment is determined only by the strength, but not by the speed of muscle contraction. It is believed that a greater explosive force is achieved with better synchronization of the DE pulses, the “spike” organization of these pulses, greater strength muscles, greater strength and better elastic properties of the connective tissue elements of the musculoskeletal system (ODA). This idea appears only in the minds of specialists who are not familiar with the physiology of muscle activity, since the synchronization of electrical impulses is meaningless. Each MU has its own maximum impulse frequency, at which the maximum concentration of calcium in active muscle fibers is observed, which means the force of contraction.

The greatest attention in the CVS is traditionally paid to the strength endurance of the muscles, which develops with various variants of the method of repeated efforts and the circular method on simulators and under "weighted" conditions for performing the locomotion itself in all the CVS. Strength endurance is always considered in connection with the performance of the main reactions of the energy supply of the muscles. Depending on the length of the distance, we can talk about the predominant relationship between strength and endurance during work of an anaerobic, aerobic or mixed nature, therefore, the methodological characteristics of the training session vary: VN - 40–70%, the duration of work ranges from 12 seconds to 30 minutes, PR - from 2 to 40, the number of series - from 1 to 12, rest pauses - from 10 seconds to 10 minutes. When exercising on simulators: 30-70% of the MPS, CP - 30-200, PE - 3-10, IO - 1-4.

The main methodological requirement for the improvement of strength endurance in relation to short distances is an increase in the power of the working force in each cycle of movements due to such a selection of time and amplitude characteristics, in which the greatest power of the contractile apparatus of the muscles is achieved. This requirement is realized at about 40% of top speed unloaded muscle contraction, therefore, in such CVs as cycling, athletics sprint, swimming, the speed of muscle contraction during the performance of special exercises is lower than the competitive one, and in rowing it is higher.

With regard to medium distances, it is believed that it is necessary to achieve top speed accumulation of lactic acid and high values of its concentration in the muscles. This requirement can be implemented, in practice, subject to the same requirements as in the sprint, however, muscle relaxation pauses are made shorter (for a worse supply of oxygen to the muscles), and the duration of work increases to the maximum severity of muscle fatigue (pain, a sharp decrease in power abbreviations, etc.). At the same time, the point of view that training associated with the maximum accumulation of lactic acid in the muscles is useful for developing endurance at medium distances can be questioned (an excess and prolonged stay of hydrogen ions in muscle fibers leads to the destruction of organelles).

With regard to long distances, the maximum intensification of the respiratory resynthesis of ATP in the muscles is required. It is assumed that when using exercises for the development of strength endurance, such conditions are created when working in hard conditions, but only in cases where the total power does not exceed the level of the anaerobic threshold.

The ratio of the volumes of means for the development of local endurance in the CVS

The clarification of this issue turned out to be the most difficult in the analysis of both generalizing works and methodological recommendations in various types sports. The fact is that the calculation of loads in the CVS is traditionally carried out either by the mileage covered by the athlete, or by the time (in hours) that he spent on one or another type of training work. The main components of local endurance should be evaluated according to the parameters of speed, speed-strength, strength training, with the obligatory consideration of which muscles are being trained, the mode of muscle work, the number of approaches, rest intervals, etc. (see above) - on the one hand, and the amount of work in different zones of intensity - on the other. However, in what units can one compare exercises with a barbell, which are widely used in rowing, skating and cycling with classes in the “dry swimming halls” for swimmers, sprinting, jumping and SBU for athletes with classes “OFP” for skiers or “sprint” for swimmers? The only criterion that may have limited information content for specialists who know the content of the concepts that are used in different sports (ORU, OFP, SBU, "special strength", "speed-strength training", "strength training", "strength endurance" and etc.) in one or another CVS is the time spent on different types of training. Such a specialist, carrying out a mental transformation of the term into specific parameters of the exercise, can guess what exactly the effect of this exercise is aimed at in the human body, and even then only if he has the necessary biological knowledge for this. However, an attempt to reveal these concepts in each of the sports only on the basis of the terms used in the methodological literature led us to the conclusion that at present it is not possible to perform such an analysis in a qualified manner, since everywhere the description of exercises and their classification is based on external (not essential) signs without disclosing the internal (essential) content, which should be understood as the effect on certain organelles of cells involved in the performance or maintenance of muscle activity. However, such practice, as a rule, is absent among specialists in sports theory, who, trying to use terms that are understandable to a wide range of coaches and athletes, neglect, thereby, scientific rigor. In this regard, we regret to miss the consideration of one of the key questions for the theory sports training- about the ratio of loads of different directions. Relatively reliably, the volumes of such loads were determined by us for track and field athletics and are given in subsequent chapters of the work. Here we present only the most general figures obtained by us in the analysis of training in 6 main cyclic sports, according to which the development of the contractile components of the muscles that determine local endurance (without dividing into training the main and non-main muscle groups and determining the mode of operation in which these muscles are trained ) is spent from 1.5 to 5 hours per week. Most of all - in rowing and swimming, least of all - in running. These figures do not include the time spent on the development of strength endurance, the development of which is understood as a very wide range of exercises - from jumping with a barbell on the shoulders to running on skates with a parachute and weighted cuffs on the legs in athletics. The distribution of loads in the training cycles is given in the following sections.

Distribution of local endurance development means within one session, micro-, meso- and macrocycles and long-term training of athletes

In the preparation of athletes, three levels are distinguished when building an integral system of training: microlevel - building separate training sessions and microcycles; mesolevel - medium cycles (mesocycles) and stages of preparation; macro level - large training cycles and many years of training.

The efficiency of motor potential accumulation and the degree of its implementation in a competitive exercise depend on the rational distribution of the main types of load that stimulate the improvement of local endurance components.

Building a training session

In the training session, there are introductory-preparatory, main and final parts. According to the magnitude of the load, classes are divided into basic and additional. According to the orientation of the applied means and methods - to classes of selective and complex orientation.

In selective training, means and methods are used that affect one or related abilities of an athlete. It has been experimentally shown that in such classes the use of various means of one direction allows you to perform a larger amount of load while maintaining its quality parameters.

In a complex lesson, the main considered types of load: (1) power, (2) speed-strength, (3) on the main bioenergetic components of power endurance are recommended to be distributed in the following options:

1. Alactate - glycolytic - aerobic.

2. Speed - strength - development of endurance.

3. High-speed - development of endurance.

Such a basic scheme for constructing classes with slight variations was included in most of the textbooks we analyzed and teaching aids, therefore, the data of F. P. Suslov and V. B. Gilyazov, who conducted a survey of the leading coaches of the USSR in 6 main cyclic sports, were a big surprise.

Note that a typical case for the empirical approach, when the opinion of coaches, practically illiterate specialists in the field of biochemistry, physiology, biomechanics and sports theory, is offered as a scientific argument in a dispute and proof of the truth.

It was found that the specified scheme (in the part where the sequence is defined strength training and endurance training), it is adhered to only in swimming (first classes in the dry swimming hall, then in the water), despite the fact that an outstanding swimmer coach and a recognized specialist in this sport D. Councilman recommended a massive impact at the beginning on aerobic functions, and at the end of the lesson - speed-strength or strength loads. Indeed, endurance is the leading quality in the CVS, therefore, apparently, it is not without expediency to develop it at the beginning of a session, when, as it is believed, for example, bodybuilders have the most effective effect. This is probably why in all other CVS exercises are first used to develop endurance, and then strength. Apparently, modern practice has made adjustments to established ideas. However, with regard to exercises for the development of speed-strength qualities, most coaches prefer their use in the first half of the session and, as a rule, are associated with alactic or glycolytic training.

Building a microcycle

The general rules for constructing microcycles, which are implemented to one degree or another in most CVS, are formulated in a well-known series of works by V. N. Platonov and boil down to the following:

The next lesson with a heavy load should be planned for the phase of supercompensation from the previous one;

Note that the concept of supercompensation does not mean anything, at best, a change in the mass of glycogen in the liver and muscles, from here 2 workouts with a heavy load per week, and how supercompensation of myofibrils and mitochondria occurs. Kapillyarov and others, no one writes and does not take into account.

The next day after applying a heavy load, you should use an additional lesson of a fundamentally different direction, which speeds up recovery;

Note that due to a misunderstanding of the essence of supercompensation, myths arise about the effect of some measures on accelerating recovery, while the rate of glycogen recovery only depends on normal nutrition, and myofibrils from a sufficient intake of proteins of animal origin.

The adjacent use of two classes with a significant load, but of different directions, does not significantly increase the recovery time after the first lesson, so you can perform a larger total amount of work.

Recovery occurs most quickly after speed-strength and sprint training, then glycolytic, the longest - up to 5–7 days after exhausting aerobic training. In accordance with this, their number and sequence should be planned.

The combination of two multidirectional training sessions per day allows you to perform a greater total amount of load than the combination of two unidirectional ones, so the first option is more appropriate.

When considering these principles, it should be borne in mind that they are developed on the basis of the results obtained on swimmers using training tools specific to them. At the same time, there are enough examples that they are either not respected or have different time frames in various sports. It is recognized, for example, that after strength training, recovery lasts up to one week. The nature of muscle work in other CVDs can differ significantly from swimming, and this can lead to a change in the leading factors of fatigue and change the recovery time. For example, it is clear that in sports such as Athletics, rowing, speed skating exercises of speed-strength and speed orientation almost always involve a significant proportion of the eccentric mode of muscle work, which is a significant damaging factor in relation to muscle tissue, which does not happen in the training of swimmers, skiers and, as a rule, cyclists, so the recovery time after this type of exercise can increase significantly. There is also another feature in running. Performing a glycolytic workout involves a fairly large amount of running at high intensity on the track. Probably, as a result of a combination of a mechanical factor (impact loads), a chemical factor (accumulation of hydrogen ions, free radicals) and the maximum activation of the sympatho-adrenal and glucocorticoid systems, such loads are considered the most severe and their use is not recommended more than 1 time per week, even in competitive period of qualified middle-distance runners, and during this week the athlete is practically unable to perform any other load other than aerobic running on soft ground. And vice versa, the modern practice of training in the CVS is well known for the huge volumes of loads, in particular, aerobic orientation, which are used almost every day, including the competitive stage, so the given duration of recovery (5–7 days) either does not correspond to reality or no one uses such training. And the last, most serious remark: the rationality of building a training according to the principles considered above was evaluated by the criterion of a greater or lesser degree of fatigue, a greater or lesser amount of training work, but it is obvious that the only criterion in such cases can be the resulting training effect.

An analysis of the practice of planning microcycles in various CVs showed that with two training sessions, strength-oriented exercises are used more often in the first half of the day, but there is no justification for such an option for building a training day. In the microcycle in various sports, the same components of strength abilities are trained from 1 to 7 times. Most often - in skating, swimming and cycling. Most rarely (1-2 times a week) - on the run.

Construction of the mesocycle

The mesocycle is average level cyclic construction structure training process. Its duration varies within 3-6 weeks. There are retracting, basic, control-preparatory, precompetitive and competitive microcycles.

There is practically no information in the literature that allows revealing the specifics of the organization of the mesocycle in relation to the components of local endurance. There are only general recommendations for the entire training process as a whole.

The mesocycle can include microcycles of a complex or unidirectional nature, affecting, respectively, different or one side of the fitness of athletes.

According to the magnitude of the load, mesocycles are distinguished, in which the summation (imposition) of fatigue from microcycle to microcycle occurs, accompanied by a decrease in working capacity, which increases only after the application of an unloading microcycle. Such mesocycles are used in the training of qualified athletes and are explained by the phenomenon of delayed transformation or long-term delayed training effect (LTTE). In another option, a constant increase in preparedness from microcycle to microcycle can be planned. However, the most widespread is the 4-week mesocycle, in which a large load is planned for the first microcycle, a slightly smaller one for the second, the largest for the mesocycle for the third, and the fourth microcycle is a recovery one.

Construction of macrocycles

The basic principles of macrocycle planning were laid down quite a long time ago in the works of our leading experts and accepted in the theory and methodology of physical education and sports.

For example, in the transition period and the beginning of the preparatory period, much attention should be paid to the so-called. means of OFP. Then there is a gradual increase in the share of more specialized means that contribute to the formation of a sports form by the stage of the main starts.

The theoretical substantiation of macrocycle planning in the CVD is also well established and can be expressed as follows: “…respiratory capabilities are the basis for the development of anaerobic, glycolytic capabilities are the basis for the development of the creatine phosphate mechanism…. The sequence of education of various aspects of endurance (in the training cycle) should be as follows: first, respiratory capabilities (“general endurance (”), then glycolytic and, finally, (“alactic”) capabilities .... As for a separate lesson, the reverse is usually expedient here. sequence.". This formula is justified by the fact that with poorly developed aerobic abilities, an athlete will not be able to perform a large amount of glycolytic work due to the slow payment of O 2 -debt. Similarly, with poorly developed glycolytic capabilities, the recovery rate of CrF will be low and the athlete will not be able to exercise fully.

Until the 1980s, this scheme was considered universally recognized. However, later, due to the increase in the total amount of load in the CVS, the stage of "aerobic training" began to show negative aspects, which can be reduced to two points:

- deterioration in the health of athletes, expressed in symptoms of deterioration in the performance of the cardiovascular system, kidneys, liver and immune system;

- a decrease in sprint, speed-strength and power abilities for the competitive stage, which became an obvious brake on achieving record results, especially at sprint and middle distances.

This, in our opinion, was the stimulus for increasing interest in the problems of local endurance in last years. And, in particular, to the issues of planning large training cycles, taking into account the "interests" of the muscular system.

Two main options were proposed to increase the share of strength-oriented exercises in the annual cycle:

distributed version,

concentrated option.

It is believed that the distributed option is more suitable for athletes of low and medium qualifications, since "... the dispersion of funds ... over time will not provide a significant training impact on the high level of physical fitness at which they are."

Concentrated planning has two main schemes. In the first, more common, the stage of strength and speed-strength training is planned at the end of the preparatory and the beginning of the pre-competitive stages (with 2–3 cycle planning) to eliminate the negative impact of volume training on muscle strength indicators. In the second - at the beginning of the preparatory, in order to create a "reserve" of strength abilities, which then can simply be supported by the use of maintenance training. With regard to the second option, there is an opinion that the stages of applying the load for the development of muscle strength and the stage with the use of speed exercises should be clearly distinguished. This is due to the manifestation of a long-term delayed effect of strength work, the concentrated use of which is always accompanied by a decrease in endurance and speed indicators, which increase at the stage of "implementation" after 1-2 months.

With single-cycle planning (in stayer events with a long competitive period), a scheme with two “blocks” was proposed power load. The first block - at the beginning of the preparatory period, when the use of strength exercises of a general developmental nature is recommended, and the second block - at the end of the preparatory period, in which exercises for "strength endurance", speed-strength and sprint orientation should be used. However, in another part of his work for long-distance runners, taking into account the specifics of these types of athletics, Yu. V. Verkhoshansky recommends a distributed version of the organization of SFP in the preparatory period.

At the same time, it is believed that the fundamental solution to the problem of macrocycle planning lies in the conjugate-sequential organization of loads with different predominant directions. According to Yu. V. Verkhoshansky, such an organization of training implements the principle of superposition (when the effect of the next stage is expediently superimposed on the effect of the previous one) and optimally takes into account the requirement of a predominant effect on the neuromuscular apparatus (that is, LV, our note). The meaning of such an organization of training lies in the consistent "introduction into training of loads with gradually increasing strength and the specificity of their training effect on the body." At the same time, this method presupposes the knowledge of what kind of load and how should be imposed on one or another effect from previous work. According to the logic of the cited author, all subsequent loads should be superimposed on the delayed effect of strength training, however, the obvious contradiction with the seemingly recognized opinion that aerobic abilities are “basic” in the CVS is not interpreted in any way, therefore, it is of particular interest to study how macrocycle planning, in particular, in the context of training components of local endurance.

The most representative on this issue is the already cited work of F. P. Suslov and V. B. Gilyazova. Based on a questionnaire survey of the leading coaches of the USSR, these scientists found that the CVS uses both concentrated and distributed use of means aimed at improving local endurance. In cases where the concentrated method is used, maximum strength develops: in cycling, skiing, skating - at the beginning of the preparatory period; in rowing - at the 2nd basic stage; in swimming - on the 2nd basic, in the pre-competitive and competitive periods; in running - at the 2nd basic stage and in the pre-competitive period. Explosive strength: in cycling, rowing, swimming and running - in the pre-competitive and competitive periods; in skating and skiing - in the preparatory period. Strength endurance - in cycling, skiing, rowing and swimming - year-round with a 2–3 month break during the transition period. In skates - in the preparatory and transitional periods. In track and field athletics - at the second basic stage, in the pre-competitive and competitive periods.

The conclusion of the study is noteworthy, in which it was noted that, in the opinion of the leading coaches, they have the least clarity on the issue of organizing strength training, which they, nevertheless, consider one of the key issues of training in the CVS.

Realization of local endurance components in the main competitive exercise

In the absolute majority of cases, specialized training aimed at improving individual components of local endurance involves the use of exercises that differ in their dynamic and kinematic structure from competitive exercises. This forms a motor skill that can adversely affect the coordination of muscle work, thereby worsening the efficiency of work in integral locomotion. In this regard, the sports result may decrease even with an increased motor potential, that is, the implementation efficiency of the technique will worsen. In addition, it is known that "technique, like a suit, is suitable only for the one for whom it is sewn." This figurative expression of D. D. Donskoy emphasizes the conditionality of the exercise technique by the individual characteristics of athletes, in particular, muscle strength and its change in accordance with changes in the latter. However, such "attunement", which is a prerequisite for the efficiency of technology, occurs, firstly, not automatically, and secondly, it takes a certain time. Therefore, when training local endurance, i.e., with a purposeful change in the state of the neuromuscular apparatus, the problem of realizing the motor potential is relevant.

A purposeful study of the literature on this issue made it possible to identify only two methodological approaches to ensure the high implementation efficiency of the technique:

The principle of conjugated action, consistent with the principle of dynamic compliance. This approach involves such a selection of special exercises that would be as close as possible to the competitive one in terms of internal and external structure.

The use of conjugate-sequential organization of loads (see above) in the annual cycle, which involves an increase in the share of specific means (more often the use of locomotion itself with competitive intensity) as we approach the competitive stage. In one form or another, the use of this approach has been suggested by all leading experts in the field of sports training.

In conclusion, I would like to emphasize the following.

The concept of "education of local endurance" in cyclic sports combines the whole range of issues related to the construction of the training process aimed at improving the components of the neuromuscular system of athletes that determine the result in cyclic sports.

These issues include training for maximum muscle strength, speed-strength abilities, power endurance in connection with different zones of intensity in which competitive distances lie; problems of planning the training process in various training cycles; the problem of the realization of the motor potential of athletes, which increases as a result of local endurance training.

When analyzing the scientific and methodological literature on these issues, attention is drawn, first of all, to the contradiction between the exceptionally large attention that has been paid in the last 10–15 years to muscle training in the CVA and an extremely small number of generalizing works on this problem. Among which we can single out practically only two monographs by Yu. V. Verkhoshansky and a number of our works. In these studies, the problem of PE upbringing is clearly posed, its relevance is revealed, the analysis of medical and biological aspects associated with muscle training is carried out, and, most importantly, in our opinion, the most important, on the basis of the modern understanding of the biological laws of the functioning of the neuromuscular apparatus, possible ways of constructing a training process in order to improve this component of athletes' endurance.

It should also be noted that a very large number of biological (especially abroad) and pedagogical (mainly in Russia) experimental studies have been carried out in recent years on individual problems of training the human muscular system. However, their generalization and implementation in the form of a relatively complete concept, on the basis of which it would be possible in the future to create private training technologies in various CVS, as we see it, has not been completed so far. In this regard, the following chapters attempt to summarize the available data and present them in the form of a certain system of views regarding:

The importance of muscle components for endurance in cyclic sports;

Place of LP training in the system of training athletes;

Limiting performance factors in the CVS associated with the muscular system;

Optimal means and methods of training effects on muscle components that determine endurance;

Options for planning a training session, micro-, meso-, macrocycles and long-term training in the CVS from the point of view of educating LP.

Current page: 1 (total book has 2 pages)

Anatoly Yakimov, August Revzon
Innovative Endurance Training in Cyclic Sports

© Yakimov A. M., Revzon A. S., 2018

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YAKIMOV Anatoly Mikhailovich

REVZON August Samsonovich

Like-minded people, sports teachers, associate professors of the Moscow State Academy of Physical Culture Anatoly Mikhailovich Yakimov and August Samsonovich Revzon are the authors of eight monographs and more than 500 scientific and methodological publications on the problems of sports, physical culture and valueology in our country and abroad.

For four decades of joint work, they have prepared a galaxy of teachers-coaches in various sports. A large number of highly qualified athletes. Some of them became champions and prize-winners of the championships of the USSR, Russia, European and world championships, winners of international youth competitions.

From the authors

Competition does not make an athlete, but an effective training system.

As you know, the largest number of gold medals are played at the Summer and Winter Olympic Games in cyclic endurance sports (running for middle, long and marathon distances, race walking, rowing and canoeing, rowing, swimming, cycling, skiing, skating , biathlon, short track).

I. Endurance Training Methods

At a time when the technique of training in cyclic endurance sports was taking its first steps, individual coaches were already intuitively trying to find the most effective methods that would increase athletic performance. However, it can be said with certainty that until the 1930s there were no systematic scientific studies aimed at increasing fitness in the endurance cycle.

1.1. Method of long-term, continuous, uniform loads

At first, it was believed that the method of long-term, continuous, uniform loads contributes to the improvement of aerobic processes, but then experts came to the conclusion that it also improves anaerobic processes, i.e., the special endurance of an athlete. Here is what the Polish coach J. Mulyak writes about this: “Long, even running is the simplest, most true for most runners at 5000 and 10000 meters, a necessary means of creating special endurance. Only for athletes with great innate endurance, such as V. Kuts and E. Zatopek, interval training over short and medium distances may be sufficient ... Uniform running is a necessary tool to maintain the balance of the circulatory and respiratory systems during the period of acquiring a sports form for stayers and for middle distance runners.