Note:
If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)
By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)
This article discusses the determinant of long distance performance. It is dedicated to my research supervisor, the late lecturer Dave Williams, a competing triathlete at the age of 50 plus himself, who simplified me the intricacies of lactate threshold, thermoregulation and Maximum Oxygen Uptake (VO2 max).
True Facts from my Research
Although the co-relation of my research (unpublished, 1995) result's correlation is better as compared to the research done in the past, my advice is for a person to go to a physiologist to get a very accurate objective result. It is for those who are well of or have the desire to excel in their performance. For those who are running and are not able to pay for this service, this research will still give an accurate reading as you can see from my description of this article.
Performance and Maximum Oxygen Uptake - Application of Research
Astrand and Rodahl (1986), Costill et al. (1973), Burke (1976), Williams (1987) and Ramsbottom et al. (1987) have demonstrated that a high correlation exists between performance in distance running and VO2 max values.
Brandon and Boileau (1992) found that the relationship between the aerobic variables and middle distance run times increased as the distance increased. The highest relationship was found between VO2 max and three performance runs were moderately correlated ranging from -0.66 at 800m to -0.79 at 3000m. Berg and William, (1980) in their study with 33 male runner volunteers aged between 10 and 36, found that VO2 max was significantly associated with the mile time when expressed in absolute (litres per min) and relative(ml/kg/min) terms, r = -0.48 and -0.74 respectively.
The relationship between VO2 max and 1500m run in my Research.
When the results for the subjects were combined, there was a negative correlation between the two variables - maximum oxygen uptake and time of running performance (r = 0.93; p <0.01). The regression equation of the 29 subjects was y = -8.6 + 106.9, where x and y represent 1.5km running performance time (min) and maximum oxygen uptake respectively.
A Simple Version to Follow to Calculate Maximum Oxygen Uptake(VO2 max).
A Simple Version to Follow to Calculate Maximum Oxygen Uptake(VO2 max).
For example, if your time is 5min 00sec. Hence, x or the time = 5min.
y = -8.6x + 106.9 (where y = VO2 Max and x = Time run for 1500m)
y = - 43 + 106.9
y = 63.9ml/kg/min
After finishing the Berlin Marathon in 2hr 28min, I took one week of total rest. I ran the 1500m on the track in a time of 4min 30sec on the Loughbrough University Athletics Track.
=> y = -8.6x + 106.9 , where y = VO2 Max and x = Time run for 1500m.
=> y = 4.30min (-8.6x) + 106.9
y = (4.50 (converted to 100th) (-8.6) + 106.9
y= - 38.7 + 106.9
y = 68.2 ml/kg/min
Hence, my theoretical Maximum Uptake was 68. 2 ml/kg/min, although my real value using the Douglas Bag Method, the objective method was 70.79ml/kg/min. I took the Douglas Bag Method test one week of full rest after the Berlin Marathon - 2hr 28min in Sept 1993 Sept. It was a National Record breaking my own record of 2hr 29min set in Apr 1993, in the London Marathon. It is a real wonder to have tested the Douglas Bag Method, just before the marathon.
Note:
By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes to do marathon in sub-3hrs. He has made 7 female runners to do sub-4 hours for marathon, as well. He was inducted to the ‘Roll of Honour’ by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).
He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.
rand and Rodahl
