As with all things endurance, all roads lead towards increasing your aerobic capacity so that you can more effectively leverage aerobic glycolysis and the lactate shuttle to produce more energy at a lower cost to your muscles and respiratory system.
This means that we are capable of accelerating and decelerating as needed. If our energy systems didn’t overlap, we couldn’t perform sudden bouts of hard work. For example, when hiking over a mountain pass, you rely primarily on aerobic glycolysis if you’re relaxed and breathing comfortably.
Build your aerobic base: Increasing your aerobic capacity leads to mitochondrial density, which will build up the lactate utilization infrastructure in your cells. It gives the shuttled lactate somewhere to go for utilization.
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One recent study found that the majority of runners try to ‘bank’ sleep ahead of a long race by sleeping longer at night or napping during the day.
In an aerobically trained individual, not only can they shuttle their lactate off to make more energy, but the intensity needed to accumulate blood lactate is much higher.
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Drowsy antihistamines work similarly to Ambien. Other options include taking melatonin or valerian root.
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Ultra-distance runners, meanwhile, obviously run a lot slower than the fastest marathon runners. People tend to complete the first 42km of the race in times closer to three or four hours. But once they’ve done that first 42km, they have almost another five marathon lengths to go.