Has a “recruitment threshold for Type IIa fibers” been defined in terms of % VO2Max or as an intensity that might be said to relate to anything like LT, MLSS, FT etc? If it has, can you point me in the direction of any (simple) literature on the topic?
Thanks
oli
pdf link: http://www.wholeathlete.com/documents/muscle_fiber_type-print.pdf
OPTIMIZING TRAINING WITH FIBER TYPES
With a greater understanding of fiber types we can see the importance of maximizing
aerobic capacity for endurance-cycling performance. Endurance training of
approximately 70-85 percent of maximal steady state heart rate (MSS = 30-minute
performance threshold) can improve the aerobic capacity of Type I fibers, while training
at 85-93 percent of MSS can improve the aerobic capacity of Type IIa fibers. At 90-93
percent of MSS, not only do the Type IIa fibers increase their aerobic qualities, some
Type IIb fibers convert to Type IIa. Also, if training intensity is always kept below 85
percent of MSS, Type IIa fibers can convert to Type I.