Serpentine 03/06/19

“Where the F*%k is the finish?”The psychology of fatigue in the marathon

Why do we slow down or stop?

Traditional Physiological Model

Central Governor Model – Tim Noakes

Psychobiological Model – Samuele Marcora

VO2 Max – As defined and in practice

• Oxygen uptake attained during maximal exercise intensity which cannot be increased despite increases in workload. (Hill and Lupton 1923)

• Traditionally most reliable measure has been GXT (Graded Exercise Test)

• Debate as to whether this achieves true maximal readings. (e.g. Maugerand Sculthorpe 2012)

• Regarded as one of less trainable aspects of endurance performance but improvements of around 15% possible.

Problems with VO2 Max as a predictor

• Most obviously, athletes with significantly lower recorded VO2 scores were matching or beating their rivals.

• Frank Shorter and Steve Prefontaine show a 16% difference in VO2 Max but their lifetime best times over 3 miles were only a second apart.

• Heart did not appear to lack oxygen at the end of the test (no chest pain) -also indicates that oxygen deprivation alone does not dictate maximal performance.

Definitions or

What the hell is a tempo run????

Lactate Threshold

Lactate Turn Point

Maximal Lactate Steady State

Anaerobic ThresholdMaximal

Metabolic Steady State

Lactate Threshold / Lactate Turnpoint

Lactate Threshold (LT1) –2mmol of lactate –Marathon effort

Lactate Turnpoint (LT2) –4 mmol of lactate – Half Marathon / One Hour effort

Practical Physiology – What matters and how do we improve it?

• How much oxygen can you utilize?

• % of Vo2Max sustainable over race distance

• Move lactate curve to the right

• How efficiently do you turn that oxygen uptake into speed?

• vVO2 Max - Speed at VO2 Max

• Improve Running Economy

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Sub Max Test Profile

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Moving the curve

CeilingRaise the ceiling (improve VO2

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SustainabilityIncrease % of VO2 Max @ LT1 &

LT2

EfficiencyImprove Running Economy –

vVO2 Max and related %s

Long Runs / Threshold Sessions / Tempo Runs

LT1 – Marathon Specific c. 2mmol / 1st turnpoint – long run

• Mara Yamauchi - 3 x 5km off lap jog (17:13, 17:23, 17:28)

• 10k easy, 20k @ Marathon Effort, 3k hard, 2k easy

LT2 – c. 4mmol / 2nd turnpoint – “Tempo” runs or longer repetitions

• 30-40 mins @ 4mmol

• Over / Under KMs – 95% / 100% of LT2

Running Economy - Factors

• Reduced recruitment of Type II muscle Fibres

• Biomechanics / Running Form

• Body Mass / Composition

• Muscle Strength / Flexibility

• Altitude Training

• Nutritional Factors – Beetroot Juice!

Improving Running Economy

Figure 4. PR’s VO2 While Running at 16.0 km·h–1, 1992-2003Representative Data. (Jones 2006)

Central Governor Theory – Tim Noakes

• The brain acts as a regulator to prevent excessive heart and muscle damage –

“maximum exercise capacity is a process, coordinated subconsciously by the brain, limited by the maximum capacity of the coronary blood flow to supply oxygen to the heart, and regulated to prevent heart damage during maximal exercise.”

Central Governor Theory – Tim Noakes

• The key factor in Noakes’ model is the idea of the brain as a subconscious regulator.

• Although somewhat trainable, he argues that the Central Governor will always overwhelm the athlete before a large safety buffer can be breached.

• The challenge to this theory comes when considering the perception of fatigue. If individuals differ in their perception in relation to physiological limits, then it follows that psychological training may have a significant impact on performance.

Psychobiological Model

Effort based decision making considering 5 factors –

1. Perception of effort

2. Potential Motivation

3. Knowledge of distance / time to cover

4. Knowledge of distance / time remaining

5. Previous experience / Memory

https://www.resist-stopping.com

• If… then planning• Reappraisal• Self-Talk• Attentional Focus• Form Cues• Relaxation

Psychological Strategies

If-Then Planning

If I tell myself that I am not good enough and that

I should walkThen

Then I will focus on the process of running and my

running stride!

If there is a big hill coming up that I did not expect

Then

Then I will tell myself that I have conquered hills

successfully and focus on which gears to use

Self-talk

Blanchfield et al. (2014)

18% longer

• Self-talk – What you say to yourself, silently or aloud.

• Keep your self-talk constructive, by using it to motivate and to coach yourself.