!"#$%&'#(&#$)#"'(*$)+#,-'(.$/0+1*$2#&0+*3$4$/'(('(.$

51678'&$9#*,13$$!"#$%$&'($&)*+,-$./01'2/!'3245&/"*6'

!+70'"8'9$"*".$&:*';&$+%&+4'<%$=+-4$05'"8'>44+?'

Energy Transfer & Human Performance

Fig 1. World Record Average Running Speeds

!"#

!!#

!$#

!%#

!&#

'"#

'!#

'$#

'%#

'&#

$"#

(""#)

#

!""#)

#

$""#)

#

&""#)

#

("""#)#

(*""#)#+,-.#

!"""#)#

'"""#)#

*"""#)#

("#/)

#

!"#/)

#

01-2#+

1314567#

!*#/)

#

'"#/)

#

+1314567#

!"#$%&#'()

**+*&',-##.'/01234'

5"#*6'7+86%*9#'

Fig 2. World Record Average Running Speeds

!"#

$%#

$$#

$&#

$'#

$"#

(%#

($#

(&#

('#

("#

&%#

%# )%%%# !%%%%# !)%%%# $%%%%# $)%%%# (%%%%# ()%%%# &%%%%# &)%%%#

!"#$%&#'()

**+*&',-##.'/01234'

5"#*6'7+86%*9#'

Fig 1. World Record Average Running Speeds

!"#

!!#

!$#

!%#

!&#

'"#

'!#

'$#

'%#

'&#

$"#

(""#)

#

!""#)

#

$""#)

#

&""#)

#

("""#)#

(*""#)#+,-.#

!"""#)#

'"""#)#

*"""#)#

("#/)

#

!"#/)

#

01-2#+

1314567#

!*#/)

#

'"#/)

#

+1314567#

!"#$%&#'()

**+*&',-##.'/01234'

5"#*6'7+86%*9#'

@%:+-"A$&'2"

,+-'

@B2'C'23

-'

@%:+-"A$&'3:7:&$05'

@B2'C'23

-'C'D:&E&'@&$F'

@+-"A$&'3:7:&$05'

@B2'G''HI1'3:-A"/

5F-:0+'J'K:0'

O2

@0/*+0+1'@%$#:*'J'L+.+0:A*+'

@0/*+0+1'@%$#:*'J'L+.+0:A*+'

@0/*+0+1'@%$#:*'J'L+.+0:A*+'

@0/*+0+1'@%$#:*'J'L+.+0:A*+'

Fig 3. Respiration: From Air to Blood

Fig 4. The Heart

Fig 5. Athlete vs. Non-athlete Heart

Fig 5. Athlete vs. Non-athlete Heart

>%*:-.+F'@0/*+E&'M+:-0'2:0/:*".$&:*N''

OPIQ'R'3"%&+-%':0'$%:S.S-:*'H?8"-FG3:#A-$F.+'9":0'T:&+'OPUV'R'9@@3'W(+&/:%$&'3*:S4+X'+?&*SF$%.'#:%S:*',"-)+-4'OQIPGOQUY'R'Z"#+%'A:%%+F'8-"#'IYY#C'H*5#7$&'+=+%04''

Fig 6. Differences in L. Ventricular Mass

!"

#!"

$!!"

$#!"

%!!"

%#!"

&!!"

&#!"

'()*+,(-." /(.0*+(1-"2*+,(-." 34*,()"2*+,(-."

!"#$%"

&'()*

+,-($.

-//$012$

3(-)&)&1$4'-'+/$

5+6-" 7-8+6-"

<[BT@\[>!'

BT@\[>!'

Fig 6. Differences in L. Ventricular Mass

!"

#!"

$!!"

$#!"

%!!"

%#!"

&!!"

&#!"

'()*+,(-." /(.0*+(1-"2*+,(-." 34*,()"2*+,(-."

!"#$%"

&'()*

+,-($.

-//$012$

3(-)&)&1$4'-'+/$

5+6-" 7-8+6-"

<[BT@\[>!'

BT@\[>!'BT@\[>!'

<[BT@\[>!'

Table 1. Bigger heart, better performance.

BT@\[>!'<[BT@\[>!'

T+40';0-")+'L"*S#+']#*^ 'UY 'OYY ''''''''''''''''''''

T+40'M+:-0'T:0+']A6#$%GO^ 'UY'G'PY '_Y'G'UY ''''''''''''''''''''

(:?';0-")+'L"*S#+']#*^ 'OYY 'OUY ''''''''''''''''''''

T+40'3:-F$:&'HS07S0']*6#$%GO^ '`6U'G'_6P '_'G'U ''''''''''''''''''''

(:?'3:-F$:&'HS07S0']*6#$%GO^ 'IY '`Y''''''''''''''''''''

Fig 7. Oxygen Transport in the Blood & Circulation

2010 Altitude Training at Font Romeu – 1850 m

:1;<=*#$:'+$

>+#33=+#$?77@.A$

5B$>+#33=+#$?77@.A$

;+:'D+=+*']Y'#^'' VUY' OaQ'

K"%0'T"#+S']OPaY'#^' UOa' OIQ'

>*F"-+01'b+%5:']IaYY'#^' aVY' OOQ'

cS$*&/:1'3/$**$']_aQY'#^' __I' QI'

Table 2. UK Athletics Altitude Training Camps 2011/12

Hypoxic Sleep Tents and Training Chambers

!"

#!"

$!"

%!"

&!"

'!"

(!"

)!"

*!"

+!"

#!!"

!" #!" $!" %!" &!" '!" (!" )!" *!" +!" #!!"

!"#$%&'%()*+,-.&#*+/"012"3%

*+45

6+

7"23"'+72#8812#+%9+,-.&#*+4$$!&6+

Fig 8. Hold on Tight Kids – O2 Delivery to the Muscle

Fig 1. World Record Average Running Speeds

!"#

!!#

!$#

!%#

!&#

'"#

'!#

'$#

'%#

'&#

$"#

(""#)

#

!""#)

#

$""#)

#

&""#)

#

("""#)#

(*""#)#+,-.#

!"""#)#

'"""#)#

*"""#)#

("#/)

#

!"#/)

#

01-2#+

1314567#

!*#/)

#

'"#/)

#

+1314567#

!"#$%&#'()

**+*&',-##.'/01234'

5"#*6'7+86%*9#'

@%:+-"A$&'2"

,+-'

@B2'C'23

-'

@%:+-"A$&'3:7:&$05'

@B2'C'23

-'C'D:&E&'@&$F'

@+-"A$&'3:7:&$05'

@B2'G''HI1'3:-A"/

5F-:0+'J'K:0'

Fig 9. The Fate of Oxygen at the Muscle

(\BH3MH[!T\@' Hdef>['

@B2'C'MIH'

fDe3Hf>['

fD<3H;>'

2eT<L@B>'

MC'@B2'C'3IH'

23-'C'@!2'

@B2'C'3-'

D@3B@B>'

9DHH!'

Fig 10. Muscle Fibre Types

>+'(&'81#3$0C$!+,'('(.D

O'5E#+10,*'R'B57+1'K-+gS+%&51'\%0+%4$05'J'!S-:E"%6'2-+=+%0'"=+-G0-:$%$%.'R'h%+'*$%+',$0/'+*$0+':0/*+0+4i'2+-$"F$4:E"%6'

_'

`'

I' %8#&'F&'<6'R';7+&$h&'@F:70:E"%4'0"'\#7"4+F'!+#:%F4'];@\!^6'

2#E#+3'G'1'<6'R'@F:70:E"%4'*"40':j+-'IG,++)4'0"'IG#"%0/46'

H(*'E'*=,1'<6'R'\%%:0+'F$k+-+%&+46'(S4&*+'057+'&"#7"4$E"%1'#:?'"?5.+%'S70:)+6'

Fig 11. Training-induced Muscle Hypertrophy

Table 3. 5-Months Heavy Training Adaptations

$$>+#I<+,'('(.$

?79A$>03<$!+,'('(.$

?79A$J'K#+#(&#$

?LA$

>M+$ NOPN$ NQPR$ SPT$

:!>$ SPN$ UPR$ NQPV$

W16&0.#($ QUPT$ NNTPX$ TBPR$

Fig 12. Lactate Threshold Adaptation

!"

#"

$"

%"

&"

'"

("

)"

*"

+"

*" #!" #$" #&" #(" #*" $!" $$" $&"

!"##

$%&'()')*%+#

,(*,

)-'.

#,%/0

12%

34,,5,6%78**$%/90:;-2%

,-./0-123234"

,567/0-123234"

;B>@!e';B@B>' K@B\f<>';B>@!e';B@B>' K@B\f<>'

Fig 13. Lactate Threshold and Marathon WR’s

!"##$!"#%$!"&#$!"&%$!"!#$!"!%$!"'#$!"'%$!"(#$!"(%$!"%#$!"%%$'"##$'"#%$'"&#$'"&%$'"!#$'"!%$'"'#$'"'%$

&)##$

&)#($

&)#*$

&)&!$

&)&+$

&)!#$

&)!($

&)!*$

&)'!$

&)'+$

&)(#$

&)(($

&)(*$

&)%!$

&)%+$

&)+#$

&)+($

&)+*$

&),!$

&),+$

&)*#$

&)*($

&)**$

&))!$

&))+$

!###$

!##($

!##*$

!#&!$

!"#$%&'

"()*+#

&),-.#

#/)

0&12)

-./0$123./0$

Table 4. Can the sub 2-hour marathon be achieved?

/"0$ Y,;0(,1'<6$/"#($ !'7#$ 9'(3$8#+$-7$ -8"$

3:-*"4'D"7+4' '2"-0S.:*' OQPa' YIlYVlOU' Y`'#'Y6Q'4' OQ6Q'2:0-$&)'(:):S' b+%5:' IYOO' YIlY`l`P' YI'#'aa6P'4' IY6a'NNN' NNN' IY`V' YOlaQlaQ' YI'#'aY6U'4' IO6O'

@0'I'/"S-4'0/+'&S--+%0'-+&"-F'/"*F+-',:4'4E**'O6I')#'8-"#'0/+'h%$4/i''

T+gS$-+4':%'$%&-+:4+'$%':=+-:.+'47++F'"8'Y6U')#m/-''

3"%4$F+-:A*+'#+0:A"*$&'&"40''

!"#$>36&"010.6$'3$M0781#ZD

!"#$>36&"010.6$'3$M0781#ZD

!"#$>36&"010.6$'3$M0781#ZD

!"#$>36&"010.6$'3$M0781#ZD

!"#$>36&"010.6$'3$M0781#ZD

!"#$>36&"010.6$'3$M0781#ZD

Fig 15. Mile Pacing Data & Anaerobic Reserves

!"#

!$#

!%#

$&#

$'#

$"#

$$#

$%#

(&#

('#

("#

)# '# *# "#

!"#$%&'($)*+$

!"#$,-'.(/$

+,-./0#1/203/#4)%%&5#"#6#'*7'#8##

923/0#:,;;<8./0#4)=!"5#*#6#!=7"#8#

>/?#@2/#4)=(=5#*#6#"=7&#8#

A<BC,6#D-#1E/002EF#4)===5#*#6#"*7)#8#

Fig 16. Gabrsallasie Marathon World Record Pacing

!"#$%

!"#&%

'$#$%

'$#&%

'!#$%

'!#&%

''#$%

$% &% !$% !&% '$% '&% ($% (&% )$%

!"#$%&#'()

**+*&',-##.'/0123$4'

5+67%*8#'()*'/014'

!"#$%&'#(&#$)#"'(*$)+#,-'(.$/0+1*$2#&0+*3$4$/'(('(.$

51678'&$9#*,13$$!"#$%$&'($&)*+,-$./01'2/!'3245&/"*6'

!+70'"8'9$"*".$&:*';&$+%&+4'<%$=+-4$05'"8'>44+?'