The Science of Running: How to find your limit and train to maximize your performance by Steve Magness

Author:Steve Magness [Magness, Steve]
Language: eng
Format: azw3, epub
Publisher: Origin Running Press
Published: 2014-02-16T16:00:00+00:00

Mixed Modifiers

This last set of modifiers can be either amplifiers or dampeners of adaptation depending on how and when they are used. This is slightly true for all modifiers, even those discussed previously, but for the select ones below, there can be a large difference in how they act on an adaptation depending on the circumstances.

Caffeine is a central nervous system stimulant that improves performance. It therefore can increase race performance, as well as performance in a training session. Thus it can amplify the adaptation by artificially letting you run faster splits or pushing further in a workout. The problem is that it comes at a cost. We highly adapt to caffeine as it can change adenosine receptors in the brain if chronically consumed. We adapt so much to it that for habitual coffee drinkers the energy buzz they get from drinking their morning coffee is simply a return to baseline from the withdrawal effects of caffeine. The facts that we can get adapted to it and that if we use it every workout we artificially stress the CNS beyond its normal control means that we can somewhat “fry” the nervous system by constant chronic caffeine intake. Additionally, we lose its effectiveness to a degree. That’s why caffeine can acutely improve performance and adaptation but can chronically impair adaptation if we do not keep it in balance.

Similar to caffeine, we can manipulate the stress of a workout via psychological stressors. According to Hans Selye’s General Adaptation Syndrome, we respond to a stressor in a generalized similar way regardless of whether it is a physical, emotional, or even perceived stress. So when we add psychological stress on top of the physical stress of running, we can either enhance adaptation or suppress it. The next trend in training will be related to cognitive training where we stress the cognitive limits of our brain both in terms of concentration and fatigue resistance. Referring back to the chapter on fatigue, you can see why. The physical manifestation of fatigue is largely related to mental fatigue. So we can probably use psychological or mental stressors to challenge adaptation. An example might be doing simple arithmetic during long runs, or using a computer game to do mind numbing mental tasks before going out and doing a hard workout. Performance of that workout will be impaired, but psychological adaptation will be challenged.

On the other hand, psychological stress could impair training adaptation via either pre-fatiguing so much that an athlete over-trains and cannot adapt to the workload or by leading to negative psychological adaptations to fatigue such as a mental phobia to certain workouts or races. It is important then to understand when to push the boundaries of psychological or cognitive stress and when to ensure a well-rested mentally clear performance. We can see the drastic effects by the fact that placebos and nocebos can greatly influence perception of pain and fatigue. Simply believing that something will increase or decrease pain can alter training and adaptation.

Carbohydrate intake can also amplify or dampen adaptation based on the timing of it.

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