Episodio 33: Allenare la soglia anaerobica - Esempi pratici

Altro episodio molto pratico. Dopo aver già parlato del concetto di Soglia Anaerobica (o MLSS, FTP, Soglia Lattacida, Critical Power, ecc..) nell'episodio nr 5, qui spieghiamo alcuni dei metodi di allenamento più utilizzati per allenarla. 

Facciamo l'esempio di come si impostano dei lavori alla soglia intensivi (4x8, 5x8, ecc..), estensivi (3/4 x 15/20 min) o come sfruttare i tanto famosi Over/Under.

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BIBLIOGRAFIA

1. Martin Buchheit, Paul B. Laursen (2013). High-Intensity Interval Training, Solutions to the Programming Puzzle. Sports Med; 43:313–338

2. Miguel Ángel Galán-Rioja, José María Gonzalez-Ravé, Fernando González-Mohíno, Stephen Seiler (2023). Training Periodization, Intensity Distribution, and Volume in Trained Cyclists: A Systematic Review. International Journal of Sports Physiology and Performance; 18, 112-122

3. P B Laursen (2010). Training for intense exercise performance: high-intensity or high-volume training? Scand J Med Sci Sports.: 20 Suppl 2:1-10

4. Stoggl TL, Sperlich B. (2015).  The training intensity distribution among well- trained and elite endurance athletes. F Phys.; (6): Article 295.

5. Casado, A., Foster, C., Bakken, M., Tjelta, L.I. Does (2023). Lactate-Guided Threshold Interval Training within a High-Volume Low-Intensity Approach Represent the “Next Step” in the Evolution of Distance Running Training? Int. J.Environ. Res. Public Health;  20, 3782

6. Faria (2005). The Science of Cycling - Physiology and Training. Sports Medicine; Volume 35, pages 285–312

7. Rosenblat Michael A., Perrotta Andrew S., Vicenzino Bill (2019). Polarized vs. Threshold Training Intensity Distribution on Endurance Sport Performance: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Journal of Strength and Conditioning Research; 33(12):p 3491-3500

8. Seiler, S., Jøranson, K., Olesen, B.V., Hetlelid, K.J. (2013). Adaptations to aerobic interval training: interactive effects of exercise intensity and total work duration. Scandinavian Journal of Medicine & Science in Sports; 23: 74-83