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Damn the 200 "Full Speed Ahead"

 

From the makers of speedendrance.com: How to Race the 200 meters
Quote: �You don�t want to run the curve all out�

 

Screeeech .... wait! .... what the!

 

Often we've heard Track enthusiast like the one from this video, state that when running the 200 meters you shouldn't run all out on the curve and although Science has given nothing to prove valid these opinions � the author like most who make this clam fails to give us anything to support his statement. Which is why my studies have brought me to my own opinion that disagrees with these enthusiast and for a good reason:

 

It's stated that "Any motion in a curved path represents accelerated motion, and requires a force directed toward the center of curvature of the path. This force is called the centripetal force" in the 200 this is what we call leaning into the curve. physics state "the centripetal force is proportional to the square of the velocity, implying that a doubling of speed will require four times the centripetal force to keep the motion in a circle. �Now unless you're a keyboard-baring nerd who spends the remainder of his day in front a busted computer studying hyper physics�, then what physics has just explained will make no sense .. but here it is ...

 

Think about moto racing .. you know ... When the motorcycles pulls out wide right and tangentially accelerates into the curve and the riders shift their weight opposite of the rotation of the curve. They do this by actively leaning into it (curve). If you understand this subtle example then you may think and share the opinion that you can run full speed on the curve however; it requires more in the amount centripetal forces (leaning).

 

In a nutshell "the faster you run the curve the more you need to lean and actively counter against the pull of the turn". Done correctly this can contribute to even greater speed off the curve (slingshot). It's essential, however, to maintain control and balance. This can be done with a strong core to keep the torso in a fixed position against any unnecessary movement and by staying relaxed and efficient .... some simple and basic principles of sprinting.

 

Now you've heard of the sling-shot affect when coming off the curve. If you understand Physics then you understand that this means ... it is critically important to counter back toward the direction of the pull when the curvature of the path reaches zero ... simply stated ... you must gradually transition towards the rotation of the curve as you come off of it while gradually coming to an upright sprinting position.

 

A good example of Sling-shot affect can be seen in the Hammer Throw

 

"As the hammer increases speed, particularly in the last two turns, if the thrower actively counters against the pull of the hammer with the back of his shoulders and the back of his head, he can contribute even greater speed to the hammer. During the final two turns the thrower should be attempting to greater lengthen the distance between the back of his head and the bottom of the hammer. In order to accomplish this, it is critically important to counter back toward the direction of the throw when the hammer reaches zero"

 

                                                                                                     ~ Harold Connolly (Olympic Gold Medalist)

 

With these examples given I think it�s safe to say that our talks should address more about meeting the strength and high anaerobic demands of the event, then they should be about conservation of energy. The 200 hundred is an event that at its best, requires maximizing your strength, Power, Speed and Coordination ... to meet its physical, neuromuscular and physiological demands. Its much easier and safer to understand it this way .. then it is safe to say "Don't run your hardest".

 

Time tested and true: Now take the example in the race with Carmelita Jeter (10.64 @ 100m), Marshavett hooker (10.86 @ 100m) and Bianca Knight (11.07 best in 2008). Bianca knight ran harder (faster) on the curve leading the field off the bend. Where Carmelita and Marshavett were more conservative. Towards the end these women�s started to close on Bianca but ran out of real estate. However; Had they run harder (given they have better top speed and reserve) they would have most likely beat out Bianca Knight in that race.

 

See the video: Womens 200 Meter Race

 

Now lets take a look at the Womens 200 race a week later when they meet up in Monaco. Its obvious that Carmelita Jeter used her speed supremacy on the curve this time. A much different race from her then what was seen just a week before. Perhaps it was the presence of Shalonda Solomn (22.15 PB), Kerron Stewart (22.63 PB) , Jeneba Tarmoh (22.28 PB), Bianca Knight (22.35 PB) and of course Allyson Felix (22.32) that got her attention. Either way it was "Damn the 200, full speed ahead".

 

See the video: Womens 200 Meter Reloaded

 

There are obvious demands that go along with running the 200, being able to run the curve at full speed and having to apply greater of one force then the other. So the question "How to Race the 200 meters " although important, its secondary. The question that everyone should be asking is "what are those demands exactly and how can we meet them better in training".

 

Well I've already spoke in general that it takes strength, Power, Speed and coordination. However; there comes a point in training when top speed and absolute strength are no longer the limiting factors. But it�s an athlete�s ability to maintain both ... over a greater period of time and distance and if you�re reading this and made it this far then it�s safe to assume you know enough in training your athletes to meet those requirements �. And if so � Then the thing to remember is this;

 

As coaches our search is finding an efficient and effective method of training that can be employed to developing the best Athletes. Its important that we hold ourselves to such high standards that we can be held responsible for our teaching. Most athletes face circumstances for which they are less prepared to do simply because of our own conceptual defiencies. Coaching is a Visual, Mental ad Physical Discipline and we have to be able to see it, think it and do it to give responsible feedback. Because it is and will always be the Quality Orientation of our coaching that will extract the best from our Athletes.

 

 

 

 

 

 

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