Mastering Sprint Speed
Of all sporting physiological components speed seems to decline more quickly than others with age (mind you try telling Tony Noel or Steve Peters). As master sprinters it seems that we can easily get overtaken by the grim speed reaper. However, with the right training we can keep the reaper in our re-view mirror.
Firstly, let’s take a look at why we slow with age? One significant factor is declining muscle mass. We’ll lose10% between the ages of 25 and 50 and a further 45% by our eighth decade - if we do nothing about it. And with our bodies producing less growth hormone (GH), we’ll have a reduced capacity to build and maintain muscle. Less muscle means decreased strength and power capability which equates to less sprinting power.
Unfortunately the bad news keeps on coming - fast twitch muscle fibre, that most precious of commodities for speed and power, declines much more quickly than slow twitch (endurance) fibre with age. Silver speedsters are not as blessed as mature endurance athletes in the aging and performance stakes. The latter can expect to even increase the number of their slow twitch fibres (by as much as 20%) with the right training as they ripen. They can also hold on to nearly all their aerobic capacity until at least late into their fifth decade. If only it were the same for their sprinting compatriots whose fast twitch fibres can decline by as much as 30% between the ages of 20 and 80.
To put the brakes on even harder on sprint performance in middle and older age, creatine phosphate (CP), one of the premium body fuels for sprinting also decreases with age. With less quick release energy in our muscles, we’ll be less able to tackle high intensity sprint type workouts.
Another important physiological variable flexibility also declines with age. Our soft tissue (muscles, ligaments and tendons) harden and our joints stiffen. Possessing the optimum range of movement for sprinting is therefore crucial to reduce injury potential.
So far we’ve considered the physiological ingredients that lead to a deterioration in sprint speed, but what manifestation do these pleasures potentially have technically? Numerous studies indicate that stride length declines by large amounts as time passes – by as much as 40%. A team from Finland analysed the performances of 70 finalists (males 40-88 years/females 35-87 years) at the European Veterans Athletics Championships in 2000. Velocity, stride length (SL), stride rate (SR), ground contact time (CT), and flight time (FT) during the acceleration, peak velocity, and the deceleration phases of the 100m were all calculated. Not surprisingly a general decline in sprint performance was discovered as the masters age groups went up. This became particularly marked for the 65-70 year olds.
Sprint speed declined on average by 5 to 6% and 5 to 7% per decade in males and females respectively. Key to this slowing was an increasing reduction in SL and an increase in CT. Interestingly SR remained largely unaffected until the oldest age groups in both genders.
I also discovered that range of motion at the knees during sprinting can decline by 33 per cent (from 123 degrees to just 95 degrees) between the ages of 35 and 90. This means that for the oldest sprinters (and runners) the lower part of the leg attained a near right angle with the thigh at the point of maximum flexion. This long lever position dramatically slows the free leg pull through into the next stride and therefore sprint speed.
-------------------------------------------------------------------------------------------------------
How to combat age related sprinting speed decline
I have summarised some of the training options available to the master sprinter that will aid their quest for speed.
1)Hill training
As I indicated crucial factors that affect speed decline in the master sprinter are a reduction in stride length and an increase in ground contact time. Hill sprinting can reverse these negatives.
The gradient will emphasis dorsi-flexion (a greater toe up foot position) on foot strike. This will lead to more work being done on the part of the calf muscles on push-off, which can enhance stride length and reduce contact times on the level. Hill sprints (and other exercises such as, leg cycling – see pictures) can also challenge the lower leg pull through lethargy that occurs with age. Note: you should not sprint up Box hill – a light gradient of 2-5% is best (too steep and the biomechanics of the sprint action will be negatively affected).Also keep the distance to 30-80m and take a full recovery, you want to move fast.
Caption: Increase the speed of the cycling movement as you gain exercise familiarity. Concentrate on pulling your heel up toward your butt behind your body as you pull your leg through. Do: 4 x 20 reps – this exercise can easily be incorporated into your warm-ups.
Weight training
Weight training is crucial for the master sprinter determined to hang onto as much zip as possible, particularly post 50, when the more significant decreases in muscle mass begin. Training with weights at around 75% of one rep maximum (1RM) will seriously off-set muscle mass decline (and are also best for releasing growth hormone).
Another crucial benefit of weight training is its role in strengthening soft tissue. This will reduce injury potential.
Plyometrics
Plyometric exercises increase the speed and power capability of our muscles. As I’ve indicated stride frequency does not decline significantly with age but stride length does, therefore plyometrics (like hill training) offer the master sprinter another significant training option with which to combat this decline. Bounding and hopping make for very effective stride length enhancing options, however they may place too much strain on our older bodies, so try some lighter movements, such as low backward and forward jumps over a line. With a low knee lift and beginning from a feet hip-width apart position just behind the line, use a low trajectory to jump about a
foot over the line and then immediately jump (re-bound) back to the start position. Perform 20 quick fire reps in this manner.
Growth hormone release
Exercise stimulates GH release. In terms of maintaining youthful sinews this is crucial
for speed maintenance in later life. We’ll hold onto more lean muscle mass, have more energy and be more likely to off-set the general ageing process. It seems that the higher exercise intensity the greater the release of GH.
Creatine phosphate and creatine supplementation
Intense speed and power training can lead to a fight back against age related CP decline. One study found that six weeks of cycle ergometer training increased the CP
levels of 61-80 year olds to similar levels found in younger adults. Sprint training’s regular anaerobic workouts will maintain and increase the ability of our muscles to replenish these high energy phosphates regardless of age.
However, there’s nothing wrong with giving mother-nature a legal helping hand by supplementing with creatine. Numerous studies indicate that this natural supplement will increase muscles power and power maintenance over a series of anaerobic repetitions.
Train smart
Finally, the older sprinter should use that wise head on their shoulders. Training needs
to be intense if you want to be competitive however, it also needs to account for the
fact that our older body may be less able to sustain daily regular flat out, power orientated workouts. Rest, proper nutrition and supplementation and a common sense approach that involves listening to our body also needs to be a key feature of the master sprinters training routine.
John Shepherd is a specialist health, fitness and sports journalist. His has written two best selling books: The Complete guide to sports training and Ultra-FIT: your own personal trainer, both published by A&C Black. He was an international long jumper and still competes as a master. For more information go to: www.johnshepherdfitness.co.uk
Masters Athletics
