Abstract
oad races in athletics has increased worldwide in recent years, leading to a growth in amateur runners (AR). Despite this growth, research aimed at this population is scarce and has methodological weaknesses. One topic of recent interest in AR is the effects of training intensity distribution (TID) and mindfulness on race time (RT); however, there is not enough evidence to establish a consensus among scientists, trainers, and athletes. Objective: To compare the effects of four training programs with polarized and pyramidal TID models on 10 km RT, ventilatory thresholds one and two, maximum aerobic speed, maximum oxygen consumption and body composition in AR. Method: A randomized controlled clinical trial with four parallel arms. The study groups include two with a polarized TID model and two with a pyramidal TID model, both combined with and without a mindfulness program over 12 weeks. Mindfulness practice will consist of 65 minutes per week through individual sessions and group workshops. Discussion: The practice of recreational athletics is in- creasing; however, the effect of TID and mindfulness on RT in this population have not been extensively studied. Keywords: Training intensity distribution, mindfulness, amateur runners, race time, body composition, polarized training, pyramidal training. Resumen. Problema: Las carreras de calle en atletismo han aumentado a nivel mundial en los últimos años, lo cual ha llevado a un creci- miento de corredores recreativos (AR). A pesar de este crecimiento, las investigaciones dirigidas a esta población son escasas y
extensively studied. Keywords: Training intensity distribution, mindfulness, amateur runners, race time, body composition, polarized training, pyramidal training. Resumen. Problema: Las carreras de calle en atletismo han aumentado a nivel mundial en los últimos años, lo cual ha llevado a un creci- miento de corredores recreativos (AR). A pesar de este crecimiento, las investigaciones dirigidas a esta población son escasas y con debili- dades metodológicas. Un tema de interés reciente en los AR son los efectos de la distribución de intensidades del entrenamiento (TID) y el mindfulness sobre el tiempo de carrera (RT), sin embargo, no hay suficiente evidencia que permita un consenso entre científicos, entrena- dores y deportistas. Objetivo: Comparar los efectos de cuatro programas de entrenamiento con modelos de TID polarizado y piramidal sobre el RT en 10 km, los umbrales ventilatorios uno y dos, la velocidad aeróbica máxima, el consumo máximo de oxígeno y la composición corporal en AR. Método: Ensayo clínico controlado aleatorizado de cuatro brazos en paralelo. Los grupos de estudio incluyen dos con modelo de TID polarizado y dos con modelo de TID piramidal, ambos combinados con y sin un programa de mindfulness durante 12 semanas. La práctica de mindfulness consistirá en 65 minutos por semana a través de sesiones individuales y talleres grupales. Discusión: La práctica del atletismo recreativo está en aumento; sin embargo, el efecto de TID y el mindfulness sobre el RT en esta población no ha sido estudiado extensamente. Palabras claves: Distribución de intensidades del entrenamiento, conciencia plena, corredores recreativos, tiempo de carrera, composi- ción corporal, entrenamiento polarizado, entrenamiento piramidal. Fecha recepción: 30-04-24. Fecha de aceptación: 13-09-24 Víctor Hugo Arboleda Serna victor.arboleda@udea.edu.co Introduction Training intensity distribution (TID) is the time an athlete spends in each intensity zone during a period of time (cycle, mesocycle, macrocycle) (Bourgois, et al., 2019; Campos, et al., 2021; Festa, et al., 2020; Filipas, et al., 2022; T. L. Stöggl & Sperlich, 2015). These training zones are three based on the triphasic model (Kinderman, et al., 1979; Skinner & McLellan, 1980) and are defined by physiological parameters such as ventilatory thresholds (VT); ventilatory threshold one (VT1) and
time (cycle, mesocycle, macrocycle) (Bourgois, et al., 2019; Campos, et al., 2021; Festa, et al., 2020; Filipas, et al., 2022; T. L. Stöggl & Sperlich, 2015). These training zones are three based on the triphasic model (Kinderman, et al., 1979; Skinner & McLellan, 1980) and are defined by physiological parameters such as ventilatory thresholds (VT); ventilatory threshold one (VT1) and ventilatory threshold two (VT2). According to these physiological parameters, the three training zones are: zone one, or low intensity, with intensity <VT1; zone two, or moderate intensity, between VT1 and VT2; and zone three, or high intensity, >VT2. Different TID models are identified in the literature: the polarized (POL) TID model, where around 80% of total training time is in the low-intensity zone (<VT1), 15-20% in the high intensity zone (>VT2), with no or little time (0-5%) in the moderate intensity zone (between VT1 and VT2) (Garcia et al., 2024; Hydren & Bruce, 2015; Muñoz et al., 2014; Rivera et al., 2021; Röhrken et al., 2020; T. L. Stöggl & Sperlich, 2015; Treff et al., 2019). The pyramidal (PYR) TID model consists of a high percentage of training time in zone one (~80%), with lower proportions in zones two and three (Garcia et al., 2024; Kenneally et al., 2021; T. L. Stöggl & Sperlich, 2015; Treff et al., 2019). The threshold (THR) TID model, unlike previous TID models, focuses a large part (>40%) of training time in zone two, between VT1 and VT2, with the rest in zones one and three (Kenneally et al., 2021; Rivera et al., 2021; T. L. Stöggl & Sperlich, 2015; Treff et al., 2019). The low-volume, high- intensity (HIGH) TID model allocates the highest percent- age of training time (50-70%) to zone three (Hydren & Bruce, 2015; Stöggl & Sperlich, 2015; Treff, et al., 2019). Finally, the high-volume, low-intensity (HVT) TID model assigns almost all training time (~100%) to zone one (Hydren & Bruce, 2015; Stöggl & Sperlich, 2015; T. Stöggl
Bruce, 2015; Stöggl & Sperlich, 2015; Treff, et al., 2019). Finally, the high-volume, low-intensity (HVT) TID model assigns almost all training time (~100%) to zone one (Hydren & Bruce, 2015; Stöggl & Sperlich, 2015; T. Stöggl
2024, Retos, 60, 1271-1278 © Copyright: Federación Española de Asociaciones de Docentes de Educación Física (FEADEF) ISSN: Edición impresa: 1579-1726. Edición Web: 1988-2041 (https://recyt.fecyt.es/index.php/retos/index) -1272- Retos, número 60, 2024 (noviembre) & Sperlich, 2014). In scientific evidence, the POL and PYR TID models are identified as the most effective for long-dis- tance performance in highly trained and elite athletes and are the most used at these levels (Bourgois, et al., 2019; Campos, et al., 2021; Casado, et al., 2022; Haugen, et al., 2022; Muñoz, et al., 2014; K. S. Seiler & Kjerland, 2006; S. Seiler, 2010). However, no studies have compared the PYR TID model with other TID models in amateur runners (AR), and for the POL TID model,, few studies were found (Carnes & Mahoney, 2018; Festa, et al., 2020; Muñoz et al., 2014; Muñoz & Varela-Sanz, 2018; Zinner, et al., 2018). Findings from these studies showed no statistical differ- ences in race time (RT) between the POL TID model and the THR, HIGH, and HVT models. Only one case study showed an RT improvement favoring the POL model over the THR model in a long-distance athlete (Muñoz & Varela-Sanz, 2018); however, being a case study does not allow generali- zations. Regarding TID effects on physiological parameters in AR, no statistical differences in maximum oxygen consump- tion (VO2max) were found between the POL, HVT, and HIGH TID models (Zinner, et al., 2018). For maximum aer- obic speed (MAS), no statistical differences were observed be- tween the POL and THR TID models (Festa et al., 2020; Muñoz & Varela-Sanz, 2018; Pérez, et al., 2019; Röhrken, et al., 2020). For VT and body composition (BC), no differences were found when comparing the POL and THR TID models (Festa, et al., 2020; Pérez, et al., 2019). In summary, the few studies on recreational athletes show no statistical differences between TID models on the described variables. Another as- pect to consider are unrobust research designs, such as the case study (Muñoz & Varela-Sanz, 2018) and the pilot study (Röhrken, et al., 2020). Moreover, no studies evaluated the effect of combining TID models with mental
et al., 2019). In summary, the few studies on recreational athletes show no statistical differences between TID models on the described variables. Another as- pect to consider are unrobust research designs, such as the case study (Muñoz & Varela-Sanz, 2018) and the pilot study (Röhrken, et al., 2020). Moreover, no studies evaluated the effect of combining TID models with mental training strategies (Cruz-González & Arboleda-Serna, 2022). One such strategy to enhance perfor- mance in endurance sports is mindfulness, which focuses on present-moment awareness with an attitude of openness, re- ceptivity, non-judgment, and acceptance(Oxford, 2021). These characteristics may help manage pain, fatigue, bore- dom, and negative cognitions, which can affect long-distance race performance due to the cyclical and prolonged nature of this sport (Wegner, 1994). Only two studies have applied mindfulness in runners: an open trial (De Petrillo, et al., 2009) with 27 participants in an experimental and a control group, completing a weekly mindfulness workshop for four weeks. No differences in RT were found between groups, and a reported limitation was the lack of random assignment due to athlete schedules. The other study (Jones & Parker, 2016) was cross-sectional, where runners completed online ques- tionnaires on best 800 m RT, “catastrophic pain” scale, and mindfulness level. A significant association was found be- tween mindfulness and 800 m RT; however, a limitation was the lack of verification for the reported RT. The limited liter- ature does not allow conclusions about the effect of mindful- ness on performance in long-distance runners, nor were TID models manipulated in the interventions. As shown, evidence on the effect of TID models and mind- fulness in AR on RT, performance, and BC is limited, with research designs that do not allow generalization of results (Jones & Parker, 2016; Muñoz & Varela-Sanz, 2018; Röhrken, et al., 2020). No studies tested POL vs. PYR, nor evaluated TID models combined with mindfulness(Cruz- González & Arboleda-Serna, 2022). This research is novel as it is the first randomized controlled trial (RCT) longer than previous studies in AR, comparing the POL and PYR TID models with and without mindfulness. For this protocol,
Parker, 2016; Muñoz & Varela-Sanz, 2018; Röhrken, et al., 2020). No studies tested POL vs. PYR, nor evaluated TID models combined with mindfulness(Cruz- González & Arboleda-Serna, 2022). This research is novel as it is the first randomized controlled trial (RCT) longer than previous studies in AR, comparing the POL and PYR TID models with and without mindfulness. For this protocol, we present the research objectives and hypotheses, followed by methodological details. Key aspects such as design, eligibility criteria, ethical considerations, re- cruitment, sample size, study location, randomization, adher- ence strategies, data management, intervention characteris- tics, outcome measures, and analysis methods are addressed. Finally, the discussion and limitations are covered. Objectives The primary objective of this RCT is to compare the ef- fects of four training programs, two with a POL TID model and two with a PYR TID model, combined with and without a mindfulness program over 12 weeks on 10 km RT in AR. The secondary objective is to assess the effects on VO2max, MAS, VT and BC. Hypothesis In the limited number of studies available, the polarized TID model is recognized as one of the most commonly used by elite runners (Casado et al., 2022). For recreational ath- letes, the polarized TID model has shown greater improve- ments in 10 km race times, which is considered important from a practical perspective (Muñoz et al., 2014). Mindful- ness, as an emerging strategy in the field of physical activity and sport, is still understudied, but has shown significant as- sociations with improved race times (Jones & Parker, 2016; Oxford, 2021). Considering these findings, and drawing on the research group’s 15 years of experience in recreational athletics, the following hypotheses were proposed: The primary hypothesis states that the POL TID model combined with a mindfulness program (POL+) is superior by at least 60 seconds in the RT in 10 km, compared to the POL TID model without a mindfulness program (POL-), and with the PYR TID model with mindfulness (PYR+) and PYR TID model without mindfulness (PYR-). The secondary hypothe- sis establishes that the POL+ TID model is superior in VO2max,
combined with a mindfulness program (POL+) is superior by at least 60 seconds in the RT in 10 km, compared to the POL TID model without a mindfulness program (POL-), and with the PYR TID model with mindfulness (PYR+) and PYR TID model without mindfulness (PYR-). The secondary hypothe- sis establishes that the POL+ TID model is superior in VO2max, MAS, VT and BC compared to the POL- TID model, and with the PYR+ TID and PYR- models.
2024, Retos, 60, 1271-1278 © Copyright: Federación Española de Asociaciones de Docentes de Educación Física (FEADEF) ISSN: Edición impresa: 1579-1726. Edición Web: 1988-2041 (https://recyt.fecyt.es/index.php/retos/index) -1273- Retos, número 60, 2024 (noviembre) Methods Trial design Four-arm parallel RCT, designed following CERT and CONSORT guidelines (Moher, et al., 2010; Slade, et al., 2016). Registered with Clinicaltrials.gov under identification number NCT06111144. Eligibility criteria Forty athletes will be recruited, including men and women, amateur long-distance runners aged 25-50 years, ap- parently healthy, with 10 km RT in Bogotá or similar altitude (2600 m above sea level) ranging from 45-60 minutes for men and 50-65 minutes for women. Participants must accept their voluntary participation by signing informed consent before starting the study. The Research Ethics Committee of the University of Antioquia University Institute of Physical Edu- cation and Sports in Medellín, Colombia, approved the study protocol (Minutes 42-2023). Athletes who smoke, or have cardiovascular diseases, arrhythmias, heart failure, hyperten- sion, or musculoskeletal problems affecting their participa- tion in the training program will be excluded. Ethical aspects The study will adhere to the principles established by the World Medical Association through the Declaration of Hel- sinki (World Medical Asociation (AMM), 2013) and Resolu- tion 008430 of the Colombian Ministry of Health (Ministerio de Salud Colombiano, 1993). Participants will receive train- ing on the informed consent process, allowing them to au- thorize their participation with full knowledge of the objec- tives, justification, potential benefits, and associated risks, en- suring their freedom to choose participation. Recruiting Athletes will be recruited from the JC RUNNING TEAM via WhatsApp. Recruitment will close once the required number of volunteers is reached. No payments or incentives will be offered to participate in the study. Research location RT evaluations will take place at El Virrey Park in Bogotá, Colombia. Evaluations of physiological variables and BC will be carried out in the laboratory of the Fundación Universitaria del Área Andina (FUAA). About 80% of interventions will be held at El Virrey Park; and the remaining 20% can be con- ducted in other settings outside Bogotá, given the participants' work activities. Sample size The calculation of
Virrey Park in Bogotá, Colombia. Evaluations of physiological variables and BC will be carried out in the laboratory of the Fundación Universitaria del Área Andina (FUAA). About 80% of interventions will be held at El Virrey Park; and the remaining 20% can be con- ducted in other settings outside Bogotá, given the participants' work activities. Sample size The calculation of the sample size was limited by the lack of studies comparing POL and PYR TID models in AR on 10 km RT (Cruz-González & Arboleda-Serna, 2022); only one study compared these models in elite athletes over a 5 km dis- tance (Filipas et al., 2022). A study comparing POL and THR TID models at 10 km was found (Muñoz, et al., 2014). The sample size was calculated in EPIDAT 4.2 using these studies; however, these calculations resulted in very large sample sizes, affecting the research's viability due to time and re- source constraints. Based on the research group's experience, a difference of at least 60 seconds in 10 km RT was estimated between the POL TID model with mindfulness and the other TID models. Thus, a viable sample size of 10 subjects per group was defined, totaling 40 AR. Randomization The generation of the randomization sequence will be car- ried out using the sealed enveloped program (Sealed eveloped Ltd., 2021), in blocks of eight and 12 participants, to allocate the 40 AR into four groups: POL+, POL-, PYR+, and PYR- . The randomization sequence will be concealed through opaque, sealed, and sequentially numbered envelopes from 1 to 40 by an independent researcher. Participants will be as- signed to groups in the order of their initial evaluations. Coaches supervising the interventions will be blinded to the interventions. All personnel involved will be expert profes- sionals trained in the procedures they will carry out. Adherence strategies Ongoing accompaniment and monitoring in person and virtually throughout the research process will be provided, with personalized hours to address concerns. Training loads will be individualized and progressive, based on initial evalu- ations. Information management To ensure privacy and confidentiality, numerical codes will be used to
be expert profes- sionals trained in the procedures they will carry out. Adherence strategies Ongoing accompaniment and monitoring in person and virtually throughout the research process will be provided, with personalized hours to address concerns. Training loads will be individualized and progressive, based on initial evalu- ations. Information management To ensure privacy and confidentiality, numerical codes will be used to store participants' personal information. Re- search data will be managed exclusively by the researchers. Interventions Four intervention groups will be implemented: POL+, POL-, PYR+ and PYR-. The duration of the intervention for all groups will be 12 weeks. The TID will be controlled by heart rate (HR) for the POL+ and POL- groups as follows: zone one (80%), zone two (5%), and zone three (15%). For the PYR+ and PYR- groups, the distribution will be: zone one (80%), zone two (15%), and zone three (5%), based on the three-zone model. Training periodization for the PYR and POL models will follow a 3:1 weekly block structure, con- sisting of three load weeks and one recovery week. The weekly training frequency includes five running ses- sions, two strength sessions, and two running drills sessions. Running sessions will maintain an equal training volume across the three-week blocks (weeks one to three, five to seven, and nine to eleven). The first week of the block will be
2024, Retos, 60, 1271-1278 © Copyright: Federación Española de Asociaciones de Docentes de Educación Física (FEADEF) ISSN: Edición impresa: 1579-1726. Edición Web: 1988-2041 (https://recyt.fecyt.es/index.php/retos/index) -1274- Retos, número 60, 2024 (noviembre) five hours/week, the second week will be five-and-a-half hours/week, and the third week will be six hours/week. Re- covery weeks (eight and 12) will involve four hours/week, with extensive and variable continuous training, short exten- sive interval methods I and medium extensive interval meth- ods (Navarro & Garcia, 1998). Strengthening sessions will take place on Tuesdays and Wednesdays, lasting 50 minutes each week. Running drills sessions will be conducted on Thursdays and Saturdays, lasting 30 minutes weekly for all 12 weeks (Ta- ble 1). Mondays and Fridays will be rest days, though adjust- ments can be made based on three general rules: (1) Two moderate and high intensity workouts cannot be performed on consecutive days; (2) Five consecutive training days are not permitted; and (3) TID cannot be altered. Table 1. Components of interventions with TID models Training Component Load Component Weeks of the Intervention 1 2 3 4 5 6 7 8 9 10 11 12 Running Volume (hours/week) 5 5.5 6 4 5 5.5 6 4 5 5.5 6 4 Training frequency (sessions/week) 5 5 5 5 5 5 5 5 5 5 5 5 Strength Volume (minutes/week) 50 50 50 50 50 50 50 50 50 50 50 50 Training frequency (sessions/week) 2 2 2 2 2 2 2 2 2 2 2 2 Running drills Volume (minutes/week) 30 30 30 30 30 30 30 30 30 30 30 30 Training frequency (sessions/week) 2 2 2 2 2 2 2 2 2 2 2 2 In addition to the TID model, the POL+ and PYR+ groups will develop the Mindfulness Running Training Pro- gram (MRTP), which consists of 65 minutes per week of mindfulness practice during the 12 weeks of intervention, through four types of individual sessions (Table 2) with audio recordings guiding participants (Cruz et al., 2024). Addition- ally, three virtual group workshops of 45 minutes each will be conducted. The first session will introduce mindfulness
Description
This study protocol outlines a trial comparing training effects on amateur runners.