Module 16 - Pacing Variables & Guidelines Flashcards
If your athlete is not at the targeted time at certain checkpoints, it is important not to lift the pace to regain time. This will typically result in an overall slower time and perhaps a DNF. True or false?
True.
It’s important to note the temperatures in which an athlete will be racing, because depending on how hot or cold it will be and the individual’s tolerance for temperature, it can influence their performance. True or false?
True.
Concerning the central governor model, research shows that an increase in core temperature stimulates the CG regarding anticipatory regulation, what does this mean and how does it affect the runner?
As one’s core temperature rises to the point where fatigue would be likely, the body self-regulates to slow a runner, thereby reducing the person’s core temperature
What can you do to mitigate the effects of high temperatures in training and racing?
Integrate heat-acclimatization training and pre-cooling the body i.e. using an ice vest or drinking cold water to bring down body temperature.
What is the rise over run formula used for?
It’s used to calculate the steepness of a hill.
Using the rise-over-run formula, how do you calculate the steepness of a hill?
100 x rise/run = percent grade.
What should you do to keep the pace when running out a hill?
Increase or decrease effort
What should you do to keep the effort when running out a hill?
Increase or decrease pace
What should an athlete do if they find themselves running too fast in a race?
Athletes who find themselves running too fast must slow down immediately and get back on track.
The ability to pace is dependent on what?
body awareness, specifically concerning one’s form, breathing rate and overall fatigue/exertion level.
Being aware of one’s form is very important while running. If an athlete notices form is breaking down, they are advised to slow down and work to regain proper form. True or false?
True.
What are the two common causes of form breakdown?
Exhaustion and overexertion.
What are the areas that an athlete might want to regularly assess when running and questions they would ask themselves?
– Head: Is my neck vertical or substantially flexed or extended?
– Back: Is my back hunched (flexed) or extended?
– Foot strike: Is my foot strike at the correct size and rate? Am I shuffling?
– Hips: Are my hips static or rotating?
– Shoulders: Am I elevating my shoulders, or are they depressed and retracted?
How can athletes regulate their stride rate with their breathing and what does it have to do with staying on pace?
By taking a breath after a set number of strides, your athletes will be able to regulate the stride rate and the breathing rate. Being aware of the speed and frequency of the stride/breathing rate will allow your athletes to stay on pace.
What should an athlete do if they experience fatigue during racing or training?
While some degree of fatigue is normal and expected with running, if your athlete experiences fatigue to the extent that it could impact their safety or their ability to complete a workout or race, they must slow down or stop.
