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Stevepowell
January 27th, 2015, 03:48 PM
Anaerobic Speed Reserve training for sprint runners boils down to running 10 short sprints with lots of rest.
If you don't make the assigned time, stop. If you make all 10 compute a new time.

Paper by the originators: http://jap.physiology.org/content/95/5/1955

Summary: http://sprint42.com/2012/11/14/asr-spreadsheet/

Another summary: http://www.dshen.com/blogs/training/archives/asrspeedcom_ultimate_speed_training.html


Does anybody see potential for the pool? The odd distances I can see make implementation tough.

arthur
January 27th, 2015, 05:59 PM
I think that paper is only about predicting times across a range of distances from two measurements. Not really about a training method. The training method mentioned in the 3rd link is similar to USRPT with doing repeats until failing to hit a goal time, but with a lot more rest and no failures allowed. They use the prediction method from the paper to find goal times for various distances to use in practice. It seems like the ASR link I found from your 3rd link doesn't explain their program or have their online calculator anymore so I can't see if you are supposed to reduce the goal time off your peak speed for that distance (As the predicted time is your fastest time for that distance, not a race pace like USRPT).

Ideally the anerobic time should be a very short interval but I made the spreadsheet and tested with various 50, 100, and 200m times from meets. Although the calculated aerobic speed seemed way too slow, I found putting in my 50 and 200m times in back and free predicted my 100m times within 1 second. Putting in 50 and 100m times predicted my 200m times within 1-2 seconds.

It seems like you can use the spreadsheet for swimming and predict how fast swimmers could do a 25 or 75 etc, or race they have never swum. You could also use it for setting goal times for 95/90/85% etc. effort swims for any distance.

Stevepowell
January 28th, 2015, 02:00 PM
Thanks Arthur, You are correct, info on target times is hard to come by. I just go by feel.
ASR is simpler than USRPT in that it is always max speed. The track people
are running 10 and 20 m sprints x 10 which translates into very short pool yardages.

Here is a good interval training overview paper that has a little ASR info:

https://esthermorencos.files.wordpress.com/2013/04/buchheit-2013-high-intensity-interval-training-solutions-to-the-programming-puzzle.pdf

If anybody has part II, I'd appreciate a copy.

__steve__
January 28th, 2015, 04:02 PM
The track people
are running 10 and 20 m sprints x 10 which translates into very short pool yardages.

It takes track sprinters well over 30m to reach top speed, and Bolt probably twice that distance

Stevepowell
January 29th, 2015, 08:53 AM
It takes track sprinters well over 30m to reach top speed, and Bolt probably twice that distance

Correct, that is why they use a run in or flying start. We, swimmers have the opposite source of error in that we start faster than we swim. Although the difference in speed between a wall push start and all out sprinting might be small enough to ignore.

Stevepowell
February 5th, 2015, 02:31 PM
Here's some more T&F ASR stuff, this by a timer company that sells stuff for odd distance timing.
I don't understand all the noise about energy systems not mattering, but for your information here it is:

http://itccca.com/wp-content/uploads/2013/12/ITCCCA-Clinic-ASR-Training-and-Freelap-PART-I-.pdf


Here is a good criticism of ASR and fad training systems:

http://www.scienceofrunning.com/2011/05/how-to-spot-bad-science-and-fads.html

__steve__
February 5th, 2015, 05:31 PM
Not exactly related but I had a positive result training for a 1.5 mile run USRP style, and at a pace much faster than I would do the timed run. I ran just once or twice a week, 3 months out leading up to it logging no more than 30 miles total training. I hit the time I had over 20 years ago .

Stevepowell
February 5th, 2015, 06:07 PM
Not exactly related but I had a positive result training for a 1.5 mile run USRP style, and at a pace much faster than I would do the timed run. I ran just once or twice a week, 3 months out leading up to it logging no more than 30 miles total training. I hit the time I had over 20 years ago .

Other than Rushall, Track seems to be where the energy is. (bad pun)!

Allen Stark
February 5th, 2015, 08:10 PM
Here is a good criticism of ASR and fad training systems:

http://www.scienceofrunning.com/2011/05/how-to-spot-bad-science-and-fads.html

Not to :worms: ,but did anyone else think USRPT when they read this?

__steve__
February 5th, 2015, 08:19 PM
Not to :worms: ,but did anyone else think USRPT when they read this?
Stool test?

Syd
February 7th, 2015, 12:20 AM
Not to :worms: ,but did anyone else think USRPT when they read this?

Lazy swimmer's USRPT?:)