jackmott wrote:
Indeed, I think one of the biggest misconception is the degree to which anaerobic capacity is critical for shorter durations in comparison to aerobic.
Let us do some math using the CP model. Take a hypothetical athlete with a CP or threshold power of around 250 watts and anaerobic capacity of 10 kilojoules
A 5k TT will take about 6 minutes for someone like that of normal size
Assume I work hard on my anaerobic capacity and add 20%, so I am up to 12 kilojoules.
That adds about 5 watts to my 5k TT power (2 kilojoules over 6 minutes)
Conversely if I raise my threshold power by just 5% then I add about 12 watts to my 5k TT power
Obviously the CP model does not perfectly reflect reality, and I may be making an error in some assumptions or analysis here. I would be happy to have feedback.
manofthewoods wrote:
While a 5k has a large aerobic component it's going to be the ability to go anaerobic that will make the competitive difference. I'd REALLY try and buff out my ability to go anaerobic by doing high watt intervals lasting from 1 to 2 minutes. Some with plenty of rest and some with the start of the interval just below 5k race pace. These will be disgusting.
with reference to pacing and hurt bad parts, are, totally things worth practicing, the shorter the event the more important they become.
Old guys rule.
great points. My mistake was using the term anaerobic when I meant to say threshold (AT). However, the method to get there is still the same disgusting hard intervals. This kind of stuff works great for me anyway, maybe because I'm all slowtwitch and any development of speed/power really hurts - but helps.
Also, given your explanation (which is as usual - good), it seems to me that it would indeed pay to do both anaerobic work and threshold work. But, if one had to go, I'd agree that it would be the anaerobic stuff.
admit it - old guys DO rule :-)
I saw this on a white board in a window box at my daughters middle school...
List of what life owes you:
1. __________
2. __________
3. __________