How to integrate electrostimulation into marathon preparation?

Spis treści

DR. THIERRY LAPORTE

Sports cardiologist in Bordeaux. Head of Pôle Activité Santé Hôpital Bagatelle

It has been almost 20 years since I started using VO2 max assessment tests and training thresholds on runners and cyclists. As a Sports Cardiologist, it is exciting that from an individual’s data it is possible to offer a customized training program.

As well as a heart-rate monitor, I often recommend using electrical muscle stimulation; EMS provides a useful compliment to conventional training sessions, particularly in the following examples:

After intense ‘qualitative’ sessions, usually involving a 30/30 split (30 seconds on, 30 seconds off resting) or after a session at threshold, using the ‘Active Recovery’ programme can speed up the recovery process, building muscles, and thus empowering athletes to train again the next day without qualitative or quantitative accumulative fatigue. This reduces the risk of over-training.
The ‘Endurance’ program is not a substitution for conventional quantitative long run session, but it helps to prepare the muscles stimulated during the active session. Electro-stimulation can shorten the duration of a session by 30 minutes, limiting the musculoskeletal fatigue while maintaining the same muscle charge. Even in exceptional circumstances, such as poor weather or geographical impossibility, the complete ‘Endurance’ program can mitigate the adverse consequences of missing a session.
In the days leading up to the competition, it is recommended to reduce the training workload. In this case, I advise using the ‘Capillarisation’ Program every 2 days, 10 days before the race. This Program increases the blood flow, thereby improving the muscular efficiency during an endurance effort. It also has an advantage in not creating additional muscle fatigue. The ‘Capillarisation’ session can be integrated on a weekly training schedule in alternation with a muscle-strengthening session. There is an drastic improvement in stride-efficiency the days following Capillarisation. This is easy to track with a heart rate monitor; the runner will see an increase in speed whilst keeping the same heart-rate level.

The other area in which muscle stimulation is beneficial is for a prolonged immobilization as a result of a disease, muscle or tendon injury or after an accident or trauma. In all of the above cases, immobilization will result in atrophy and physical degeneration. Electrical muscle stimulation programs like ‘Reinforcement’ or ‘Muscle Atrophy’ (if atrophy is present), used on a daily basis, will limit the adverse consequences of ceasing to train. Keep in mind that it takes twice the length of time incapacitated to recover the former muscle strength and condition.

WHEN TO START PREPARING

Each training plan lasts 10 weeks.
The prerequisite for this training is to be in overall good shape and to train on a regular basis for several months before the race.
For runners who are not used to muscle stimulation (especially with the strengthening Program) a 2-3 week initiation is highly recommended before starting with the 10 week training plan.

ADJUSTING STIMULATION INTENSITY IS THE KEY!

For Programs inducing powerful muscular contractions (Endurance, Strength, Cross training, Core stabilization)

Maximum toleration: It is crucial to reach the highest level of intensity possible (though the session must always remain bearable). Intensity determines the number of muscle fibers which are engaged or ‘recruited’ by the stimulation. The best way to determine your maximum toleration is simply through your own judgement of what your body can cope with. The contractions must be powerful without ever becoming intolerable. The progress of a stimulated muscle will be greater if the Compex device recruits a high number of its fibers.

SEVERAL RULES TO HELP YOU ACHIEVE THIS

Apply the electrodes according to the diagrams
Consider changing your electrodes on a regular basis. If the gel layer on the electrode deteriorates, it will be less conductive and you will not be able to achieve higher levels of stimulation.
Always look to progress:

– Increase the intensity marginally every 3,4 or 5 contractions throughout a session.

– In subsequent sessions aim to exceed the level of intensity reached in the previous session

– It is often more comfortable to voluntarily contract the muscles, synchronised with the stimulation