The Su God of the Reopening of the Sports Arena

Chapter 2103 Extreme Talent vs Extreme Development

The last thirty meters is the most intense showdown.

Two people will meet here.

Su Shen's speed advantage will be caught up.

There will be a fierce face-to-face confrontation between the two people.

There was a lot of shouting all around.

The two men began to compete for the last 30 meters.

Bang bang bang bang bang.

Bang bang bang bang bang.

The hip muscle force mechanism antagonism when running!

In the 100-meter running cycle, the back-kick phase is the critical period for the hip muscles to exert force.

Su Shendang entered the back kick.

The gluteus maximus contracts quickly and strongly.

With the hip joint as the axis, an extension moment is generated.

It is like a strong spring pushing the thighs backward, causing the body's center of gravity to move quickly forward and upward.

Bolt stabilizes his pelvis and hip joints by adjusting his gluteus medius and minimus.

Su Shen is at the moment of pushing off the ground with his supporting leg.

The gluteus medius and minimus continue to fine-tune the force.

Prevent the pelvis from tilting toward the non-supporting leg and ensure that the force of pushing off the ground is transmitted in the direction of the body's forward movement.

It is converted into forward horizontal force to the greatest extent, pushing the body forward at high speed.

Bolt increases his ground-pushing power, directly increasing the horizontal component of force!

Bang bang bang bang bang.

Bang bang bang bang bang.

Seventy meters.

Bolt's muscle cross-sectional area and force output increased.

After long-term special training this year, the cross-sectional area of ​​Bolt's buttocks muscles has increased, the muscle fibers have become thicker, and more motor units can be recruited during muscle contraction.

According to the principle of force decomposition, when the direction of pushing off the ground is constant, the greater the force of pushing off the ground, the greater the horizontal component of force.

For example, when an athlete's ground pushing force increases from [value 1] to [value 2], the horizontal component force may increase from [value 3] to [value 4], directly assisting the acceleration in the last thirty meters of the sprint.

Someone is lying.

Him this year.

A tough bunch.

Su Shen is no exception.

Muscle contraction speed and explosiveness.

Taking advantage of the high proportion of fast-twitch muscle fibers in the buttocks muscles, these fibers have the characteristics of fast contraction speed and strong explosive power...

In the last thirty meters of the sprint.

Strengthen the nervous system to quickly recruit large numbers of fast-twitch muscle fibers.

The buttocks muscles, such as the gluteus maximus, contract at a very high speed.

Generate powerful explosive force in a very short time.

Maintain your maximum speed.

This explosive force acts on the ground, and the reaction force given by the ground quickly pushes the body forward, greatly increasing the horizontal force component.

This allows Su Shen to achieve a speed breakthrough in the sprint phase.

Seventy-five meters.

Bang bang bang bang bang.

Bang bang bang bang bang.

Bolt begins pelvic stabilization and power transfer.

In the last thirty meters of high-speed running, the body is prone to posture deformation due to fatigue, but the gluteus medius and gluteus minimus can stabilize the pelvis.

So when the pelvis maintains the correct anterior tilt angle.

The force direction of the leg muscles is more reasonable.

The ground-pushing force can be directly and efficiently transmitted to the longitudinal axis of the body.

On the contrary, if the pelvis tilts forward or backward excessively, the force of pushing off the ground will be partially dispersed and converted into invalid vertical force or force in other directions, resulting in energy waste.

What Bolt did here...

Much better than last year.

Significant improvement.

Mills' training helps him stabilize his pelvis and provide a stable platform for the hip and lower limb muscles to exert force.

Ensure that force is converted into forward horizontal force to the maximum extent possible this season.

Indeed.

stronger.

It really is a result of hard work.

Well-deserved name.

Su Shen felt tremendous pressure.

but……

He was just excited.

No fear.

because.

he wants.

This is it.

Su Shen's core is locked.

Reduce body shaking and energy loss.

The left and right swaying of the body while running consumes a lot of energy and reduces the effectiveness of the horizontal force.

Even at their level, there will be some shaking.

It's just a matter of size.

The smaller.

The more energy can be saved.

Not just the core.

Su Shen is now performing textbook operations on the gluteal muscles.

Utilize the gluteus medius and minimus to generate force through continuous adjustments.

To maintain body balance in the sagittal and coronal planes.

Used to reduce unnecessary lateral displacement.

When entering the backstage, when the high-speed moving foot lands, the gluteus medius contracts in time to offset the body's sideways tendency caused by the leg movement.

Keep your body moving forward in a straight line.

Allow more energy to be used for horizontal acceleration.

Improve the horizontal force during the sprint phase.

This is Su Shen’s current solution to the buttocks.

Eighty meters.

Bolt continues to "speed up".

At least that's what it looks like to outsiders.

Everyone else was slowing down, but he was slowing down even more.

Isn't it just...

Is it the illusion of "speeding up"?

Bolt's fast-twitch muscle fibers dominate sprinting power.

His gluteal muscles have a higher proportion of fast-twitch (type II) fibers.

According to the subdivision, it can be divided into type IIa and type IIb.

Among them, type IIb fast-twitch muscle fibers have extremely fast contraction speed and strong explosive power. In high-intensity, short-time exercises such as the 100-meter sprint, type IIb fast-twitch muscle fibers are recruited in large numbers first.

During the last thirty meters of the sprint, as the intensity of the exercise increases, type IIa fast-twitch muscle fibers are also involved.

Their rapid and powerful contraction provides strong impetus to the hip muscles, making the ground-pushing action swift and powerful, thereby generating a greater horizontal force component and propelling the athlete to sprint at high speed.

Bolt.

It means that the fast-twitch muscle fibers in this area are naturally more developed.

This is a gift from God.

You have no way out.

Most people simply do not have such strong fast-twitch muscle fiber properties.

In this era, if you want to train and improve, you don’t know how to do it specifically.

But later scientific issues proved that

Fiber type conversion and training adaptation.

It can be done.

Studies have found that after systematic training, some slow muscle fibers (type I fibers) can be transformed into fast muscle fibers.

Especially the transformation to type IIa!

This transformation improves the overall explosive power and rapid contraction ability of the hip muscles, allowing them to output more powerful force in the last thirty meters of the sprint, helping to break through the upper limit of horizontal force and increase sprint speed.

Su Shen is working under a scientific system that is decades ahead of its time.

Instruct your own muscle fibers to transform.

Especially at the start of this season.

Begins more conversions to Type IIa.

After eighty meters, the initial explosive power guaranteed by the phosphocreatine system has declined.

The gluteal muscles rely mainly on the phosphagen system for energy.

Creatine phosphate (CP) in the muscles is rapidly broken down and releases energy under the action of creatine kinase, converting ADP (adenosine diphosphate) into ATP (adenosine triphosphate), providing direct energy for muscle contraction.

This process does not require the involvement of oxygen and can quickly supply energy in a very short time, meeting the hip muscles' energy needs for explosive power at the moment of sprinting and ensuring a rapid increase in horizontal force.

As the sprint progresses, the energy stored in the phosphagen system gradually decreases, and the glycolysis system begins to play a dominant role in energy supply.

The buttocks are no exception.

Glycogen in the hip muscles is broken down into lactic acid under anaerobic conditions, releasing energy to synthesize ATP.

Although the glycolysis system has a relatively low energy supply efficiency and produces lactic acid, which causes muscle fatigue, it can continue to provide energy to the hip muscles in the final stage of the 100-meter sprint.

Maintain high-intensity muscle contraction.

Ensure that the horizontal force does not decay significantly during the last thirty meters of the sprint.

Keep athletes sprinting at high speed.

So now.

This is the competition.

Muscular endurance versus fatigue resistance.

Bolt is gifted in this regard. His talent is off the charts. With training, the same training can enable him to gain more muscle endurance and fatigue resistance than others.

In this regard.

Same as his fast-twitch muscle fiber attribute value.

These are the points that we don’t know how to strengthen through systematic training in this era.

In fact, through long-term training, the number of mitochondria in the buttocks muscles can be increased and their volume can be enlarged.

Aerobic metabolic capacity is enhanced.

It can more effectively remove metabolic products such as lactic acid.

Delay the onset of muscle fatigue.

At the same time, the increase in muscle glycogen reserves can provide more sufficient raw materials for the glycolysis system.

During the last thirty meters of the sprint, the hip muscles, which have good endurance and fatigue resistance, can maintain a stable and powerful contraction, continuously output a large horizontal force component, and help athletes break through their physical limits and achieve "acceleration" in the sprint stage.

Su Shen has made sufficient preparations this year. This alone - the increase in muscle glycogen reserves can provide more sufficient raw materials for the glycolysis system.

He made preparations.

It can even be said that we have made sufficient preparations.

Not only in daily diet, but also ensure sufficient intake of staple foods, such as rice, pasta, potatoes, etc.

For athletes training for the 60-meter sprint, carbohydrate intake should account for 70%-% of total calories.

A "carbohydrate loading" strategy can be used 1 to 3 days before a competition or high-intensity training.

Further increase the proportion of carbohydrate intake and improve muscle glycogen reserves.

Choose the right type of carbohydrates.

Different types of carbohydrates have different effects on increasing muscle glycogen reserves. Complex carbohydrates (such as whole grains and beans) are relatively slow to digest and absorb, and can provide a relatively long-lasting supply of glucose, which is conducive to a stable increase in glycogen reserves; simple carbohydrates (such as sucrose and glucose in juice and sports drinks) can quickly increase blood sugar and are more effective in quickly replenishing glycogen after exercise.

The daily diet is mainly composed of complex carbohydrates, and simple carbohydrates can be consumed in moderation after exercise to quickly replenish glycogen. For example, drinking sports drinks containing glucose and fructose within 30-60 minutes after training can accelerate the synthesis of glycogen.

Another example is replenishing glycogen after training when it is depleted.

High-intensity, long-term exercise consumes a large amount of glycogen in the muscles. After that, when you eat high-carbohydrate food, the muscles will absorb excessive glucose to synthesize glycogen, thereby increasing glycogen reserves. This is because the body will produce a compensatory mechanism after glycogen is exhausted, which increases the muscle's ability to absorb carbohydrates and synthesize glycogen.

Su Shen can do a long-term endurance training or multiple high-intensity interval training to reduce the glycogen reserves in the hip muscles.

Then, within 24-48 hours after training, consume a high-carbohydrate meal to replenish glycogen.

This allows for better resistance training stimulation.

The so-called resistance training stimulus is——

Resistance training can activate signaling pathways in muscles that increase the activity of glycogen synthase, a key enzyme in the glycogen synthesis process. Increased activity of glycogen synthase helps convert glucose into glycogen for storage.

At the same time, resistance training can increase muscle mass and provide more space for glycogen storage.

Through this training model, Su Shen further promotes the increase of muscle glycogen reserves.

This is not finished.

Including rest.

During sleep, the body undergoes a series of physiological adjustments, including the balance of hormone secretion and the optimization of metabolism. Growth hormone secretion increases during sleep, which can promote muscle recovery and growth, and also contribute to the synthesis of glycogen. In addition, the body's energy consumption decreases during sleep, which is conducive to energy storage and glycogen accumulation.

Athletes should ensure 7-9 hours of high-quality sleep every day. Establishing a regular sleep time and a good sleeping environment are essential to improving sleep quality.

This is why playful athletes tend to fail at this stage.

Sleep is very important for increasing the glycogen reserves in athletes' muscles. If this is not done well, it will not be possible to provide more sufficient raw materials for the glycolysis system.

At the same time, Su Shen also has alternating hot and cold baths.

Alternating hot and cold baths can promote blood circulation, help remove metabolic waste from muscles, and relieve muscle soreness. This helps muscles better absorb nutrients, including glucose for glycogen synthesis. Hot baths can dilate blood vessels and allow blood to flow to muscles, while cold baths constrict blood vessels. This alternating effect acts like a "pump" to promote blood circulation and the transportation of nutrients.

Nutrition.

Creatine supplementation.

Creatine can increase muscle strength and explosiveness, and it can also bring water molecules into muscle cells, causing them to swell. This state of cell expansion activates nutrient transporters in the muscles, including those related to glycogen synthesis, thereby increasing muscle glucose uptake and helping to increase muscle glycogen reserves.

Glutamine supplementation.

Glutamine is the most abundant non-essential amino acid in the human body and plays a key role in muscle metabolism and recovery. It can enhance immune system function, reduce muscle fatigue and breakdown after training, and enable muscles to better synthesize glycogen. At the same time, glutamine is also involved in the energy metabolism process of cells, indirectly providing favorable conditions for glycogen synthesis.

Branched-chain amino acids (BCAAs) supplementation.

BCAAs include leucine, isoleucine and valine, which play an important role in muscle protein synthesis. By promoting muscle protein synthesis, increasing muscle mass, and providing more space for glycogen storage. Moreover, BCAAs can also reduce muscle breakdown during training, making the muscles more conducive to glycogen synthesis.

Adjust the rhythm and intensity of exercise.

For example, gradually increase the intensity of training.

As the body adapts to training, gradually increasing the intensity of training can gradually improve the metabolic capacity of muscles. In this process, muscles will adaptively increase glycogen reserves to meet the energy needs of higher intensity training. This progressive stress stimulation can stimulate the self-regulatory mechanism of muscles, promote the expression of genes related to glycogen synthesis and increase the activity of enzymes.

For example, arrange training intervals reasonably.

The proper arrangement of training intervals is crucial for the recovery and storage of muscle glycogen. Sufficient intervals allow the muscles to replenish the consumed glycogen and restore the metabolic environment in the muscle cells to a state that is conducive to glycogen synthesis. If the interval is too short, the glycogen reserve will be insufficient, which will affect the quality of the next training; if the interval is too long, the body may experience a decrease in adaptability.

For example, combining aerobic and anaerobic training.

Aerobic training can improve cardiopulmonary function and muscle aerobic metabolism, and help improve muscle glucose uptake and utilization efficiency. Anaerobic training mainly stimulates muscle explosiveness and strength growth. The combination of the two can comprehensively improve muscle metabolism. Some metabolites and signal molecules produced by aerobic training can also promote glycogen synthesis during anaerobic metabolism, so that muscles have more sufficient glycogen reserves during anaerobic exercise (such as 100-meter sprint).

This is why he would add 200-meter training at this age, not just for his own running.

And it’s also for the sake of the 100 meters.

Plus, keep adequate water intake to maintain electrolyte balance.

Stress management and hormone regulation,

Because psychological stress can affect the body's hormone secretion, such as increased cortisol levels. Long-term high cortisol levels can lead to increased muscle catabolism and reduced glycogen storage.

Through effective stress management, hormone secretion can be regulated, cortisol levels can be reduced, and the body can be placed in an internal environment that is more conducive to glycogen synthesis.

For example, temperature and humidity control.

Otherwise, Su Shen would not have spent a lot of money to reform the equipment on Ersha Island. It is because the appropriate ambient temperature and humidity are conducive to the body's metabolism. Within the appropriate temperature range, generally 20-25 degrees Celsius, the enzyme activity of the muscles can be maintained at a good level, which is conducive to the synthesis of glycogen.

In addition, I trained and competed in high altitude areas some time ago.

With relatively low oxygen levels, the body's metabolism changes.

In the early stage, the body may accelerate the decomposition of glycogen to meet energy needs. However, after a period of adaptation, the body will adapt by increasing red blood cell production and improving oxygen transport, and may also increase glycogen storage capacity to cope with energy needs in a low oxygen environment.

Even more demanding can be traced back to the impact of the biological clock on glycogen metabolism.

The human body clock regulates the activity rhythm of various organs and systems in the body, including muscle glycogen metabolism. Muscles have different glucose uptake and glycogen synthesis capabilities at different times of the day. Generally speaking, during the active phase of the biological clock, the body's metabolism is more efficient, and the enzyme activity and hormone levels related to glycogen synthesis are more conducive to glycogen storage.

This is why Su Shen wakes up every day in a regular manner like a robot.

Do you think it’s just for the sake of going to bed early and getting up early?

This is because - a regular schedule can enhance the effect of glycogen storage.

Maintaining a regular schedule helps stabilize the biological clock and make the body's metabolic process more orderly. When the biological clock is stable, the rhythm of glycogen synthesis and decomposition can also be optimized, reducing unnecessary consumption of glycogen and improving the efficiency of glycogen reserves.

Try to go to bed, wake up, eat and train at the same time every day. This regular lifestyle can strengthen the body's biological clock regulation mechanism, allowing muscles to better respond to training and dietary stimulation in terms of glycogen reserves and accumulate glycogen more effectively.

Combined with glycogen supercompensator.

Added vitamins and minerals for a synergistic effect.

Even continuous glucose monitoring before a race.

This is because continuous blood glucose monitoring devices can monitor blood glucose fluctuations in real time.

When supplementing carbohydrates to increase muscle glycogen reserves, understanding blood sugar changes can determine the body's absorption and utilization efficiency of different carbohydrates.

If blood sugar rises too quickly, the type or amount of carbohydrate intake may need to be adjusted to ensure stable and efficient conversion of glucose into muscle glycogen and to avoid interference with the glycogen synthesis mechanism due to large fluctuations in blood sugar.

This is the charm of the combination of modern technology and sports.

There are also special cases. For example, if you find that consuming high-sugar foods immediately after training causes a sudden rise in blood sugar but the glycogen storage effect is not good, you can switch to consuming slow-release carbohydrates.

Plus muscle biopsy with metabolic analysis.

Under professional medical institutions and ethical approval, muscle biopsies are performed every 3-6 months. The biopsy results are analyzed in combination with the current training plan and nutritional intake. If glycogen synthase activity is found to be low, the enzyme activity can be stimulated through diet, supplements or training intensity adjustment to optimize muscle glycogen reserves.

By analyzing these indicators, we can gain in-depth understanding of the state of muscle glycogen reserves and the operation of metabolic pathways, providing a direct basis for adjusting training and nutrition plans.

Even to the microbiota-gut-muscle axis.

Functional tights.

Mental imagery training.

Extreme environment adaptation training.

Comprehensive physical function assessment.

The analysis can clarify the ratio of muscle mass to fat and understand the changes in muscle glycogen storage space; metabolic rate measurement can know the energy consumption and provide a basis for adjusting diet and training; muscle strength and endurance tests can reflect the functional state of muscles and determine the impact of training on muscle glycogen reserves.

Including dynamic adjustments to training and nutrition plans.

The body's response to training and nutritional interventions is dynamic. If the same training and nutritional program is used for a long time, the body may adapt, resulting in stagnation of the effect of improving muscle glycogen reserves. According to the results of the physical assessment and the changes in the training stage, timely adjust the training intensity, frequency, method, and the type and amount of nutritional intake to continuously stimulate the body and optimize muscle glycogen reserves.

E.g.

If body composition analysis shows an increase in muscle mass for two consecutive months, but the growth rate of muscle glycogen reserves has slowed down, the training mode can be changed, high-intensity interval training can be added, and the carbohydrate intake time can be adjusted, and the intake can be appropriately increased before and after training.

If endurance testing shows a decrease in muscle endurance, it may be necessary to adjust the training rhythm, increase recovery time, and supplement with vitamins and minerals to enhance muscle metabolic function and promote muscle glycogen reserves.

Not to mention there is higher proteomic analysis.

Metabolomics monitoring.

Acupoint massage.

Massaging specific acupoints can regulate the flow of qi and blood in the meridians and improve muscle metabolism. For example, massaging Zusanli, this acupoint belongs to the Stomach Meridian of Foot Yangming and is related to the spleen and stomach functions. The spleen and stomach are the foundation of acquired constitution and the source of qi and blood biochemical metabolism. Stimulating this acupoint can promote nutrient absorption and transportation, enhance muscle function, and benefit muscle glycogen storage.

Just daily life.

Just one muscle increases its glycogen reserves.

Provides fuel for glycolysis.

That’s all Su Shen did.

Not a season.

Not two seasons.

Not three either.

I have been doing this since I was reborn.

Ten years as one day.

Just asking these.

Can you Bolt do it?

Don't say so much, the preparation is just for the reserve of muscle glycogen.

Just say a little bit.

Create a quiet, dark, and cool sleeping environment. Avoid electronic devices one hour before bedtime because their blue light interferes with melatonin secretion. Relax through meditation and reading. Get 1-7 hours of sleep every night to allow your body to fully recover and improve muscle glycogen storage capacity.

This is because the body repairs itself and regulates metabolism during sleep.

During deep sleep, hormone secretion is active and growth hormone release increases, which helps muscle repair and growth while promoting glycogen synthesis. Good sleep can also regulate insulin sensitivity, which is beneficial for glucose uptake and glycogen synthesis.

Bolt is lazy in training, likes to stay up late, likes to drink, likes to pick up girls in nightclubs, and it is difficult for him to keep a regular schedule during competitions.

Who went to bed until the early hours of the morning during the Olympics?

at this point.

Just this alone would be impossible for him to do.

There is more to Su Shen than just this.

so much.

He enforced it strictly for ten years.

Otherwise, why would he keep telling Randy—

He always felt that his physical limits had not yet been reached.

He always felt that there was still potential in his body that could be tapped.

What is the reason? Is it just a subjective expression of one's own?

of course.

no.

Su Shen said so.

It is entirely based on the development of various body functions, reserves and professional principles of sprinting over the past decade or so.

He is very confident in one aspect.

His talent may not be as good as those monsters like Bolt.

but.

If we talk about the degree of scientific development of the body.

When it comes to the potential of science to strengthen the body.

Su Shen thinks of himself.

Do your part.

Just like what he is thinking now——

You can't even take regular breaks.

For the development of increased glycogen stores in muscles.

How can you possibly be better than me?

You play your talent card.

I can also play my science development card.

This life.

I'm not afraid of you!

These two worlds combine to pack a scientific punch.

you.

Can it be stopped?