The Science of Racing: The Physiological Basis for Top Race Performance from Curt Altshul

he Science of Racing: The Physiological Basis for Top Race Performance
Presented by Curt Altshul, MS

This seminar delivers a powerful, evidence-based look at what every coach must understand about physiology, biochemistry, and pacing. Drawing on Olympic data, world-class races, and decades of coaching experience, Altshul explains why race strategy cannot be left to guesswork. Coaches will learn:

How changes in muscle homeostasis and lactic acid accumulation determine performance.

Why “negative splitting” is the essential strategy in all races longer than 18 seconds.

How to set exact race paces and integrate them into daily practice planning.

Methods to teach swimmers the physiological rationale behind pacing, warm-ups, and breakthroughs.

This session transforms theory into practical coaching tools. Expect to walk away with fresh insights that will change the way you write practice plans and prepare athletes for peak racing.

1. Seabiscuit
https://www.youtube.com/watch?v=qAoqUrdYYio&t=295s

2. The Science of Racing
The Physiological Basis for
Top Race Performance
Curt Altschul, MS
Exercise Physiology

3. The Rationale
Without a basic understanding of the
biochemistry and physics involved in
performance, no coach can give his/her
athletes the appropriate instruction
surrounding training and racing. Without a
basic physiological background, a coach can
only mimic another coach.
Only with the understanding of the changes in
muscle homeostasis as speed changes can
proper race planning occur that will result in
top performance.

4. My Clandestine Goal
•Provide you with scientific info
that will:
•Profoundly change the way you
prepare your practice plans.
•Profoundly change the way you
teach your athletes how to race

5. How many times have you heard
•An Olympian comment … I’ve got to work on
the back half of my race.
•How many times have YOU told a swimmer
that you’ve got to come “home” faster?
•BUT! Are you contending …
•Olympians do not work hard enough to come
back on the back half of their race?
•Your kids do not try to win at the end?

6. Rationale
What a Coach Must Know:
➢Biochemistry affects performance
✓Appropriate instruction in training and racing
➢Basic physiology
✓Tailor coaching to each individual
➢Changes in muscle homeostasis as speed changes
✓Proper race planning = top performance

7. What is Life?
acetylsalicylic acid
➢Where do you use acetic acid? (CH
3 COOH)
➢What is C
6H
12O
6?
➢The above are some basic chemicals in life.
➢When you mix chemicals you get chemical reactions.
➢THEREFORE, LIFE is a bunch of chemical reactions.

8. The chemical reactions of life are too
slow to sustain life!
Life is about chemistry and is a
1.Example: Cellular respiration in which:
C
6H
12O
6+ 6O
2= 6CO
2+ 6H
2O + energy
for cells
2. To speed up chemical
reactions, cells make enzymes.

9. Vocabulary
1.enzymes–proteins manufactured by the
cell that speed up the chemical reactions of
life. Ineffective enzymes means no life or
reduced cell function.
2.pHscale –literally means “parts Hydrogen”.
Describes the strengthof an acid or base.
The farther below 7.0 (water or neutral) on
the pH scale, the stronger the acid. The
farther above 7.0, the stronger the base

10. Vocabulary
3. homeostasis–literally means steady
state. The term is used to describe
two important INTERNAL steady states
of organisms, temperature& pH.
Changes in pH affects homeostasis as
such changes reduce or stop enzyme
activity.

11. Vocabulary
4.mitochondria–tiny cell parts (organelles) where
oxygen and digested food (glucose) are combined to
release the energy required for cell function called
aerobic respiration. Mitochondria manufacture
ATP.
5.ATP–adenosine tri-phosphate. The ONLY
DIRECTsource of energy for cell function.
(related, ADP which stands for adenosine di-
phosphate). Body produces 120 x 10
24
molecules/day = 120,000,000,000,000,000,000,000,000

12. Basics of ATP
Adenosine + phosphate + phosphate = ADP
ADP + phosphate = ATP
There is a lot of energy STORED in
this bond. When this chemical bond is
broken energy for cell function is released.

13. Vocabulary
6.BLA–Blood Lactate Accumulation –the
measured increase of lactate in the
blood during or immediately after
exercise. BLA is directly related to a
muscle cell’s inability to obtain/use
oxygen during maximal exercise. Also
called the ANAEROBIC THRESHOLD or
the lactate threshold. BLA is directly
correlated to lactic acid build up in
muscles.

14. Observations/Background
➢Personal history -Racing Mark Spitz,
Swimming for Ernie Maglischo
➢Michael Phelps and Jason Lezak(46.06 conversion to
100 SCY!)
➢Years of watching kids swim the last 10-12 yds/m of
their race through peanut butter.

15. How do YOU tell your kids to swim a 100? WHY?
1.Go as fast as you can on the first 50 and then
see how well you come home.
2.Hold back but go fast on the first 25/50 then
race the second 50.
3.Go fast on the first 50, ease up on the third 25
and then blast the last 25.
4.Negative (or even) split the race.
What about breathing?
1.Two or three breaths on first 25.
2.Every stroke cycle / alternate side.

16. Evidence for pacing all races
(100 and farther)
THE GOLDEN RULE OF RACING:
At no time should a swimmer be going faster in a race
than s/he can maintain for the remainder of the race.
QUESTION: When your swimmer “dies” at the end
of a 100 race, has s/he run out of energy?

17. What it looks like when
•An athlete RUNS OUT OF ENERGY
•1982 Iron Man Triathlon World Championships
•https://www.youtube.com/watch?v=nVKqFAPdjIA&t=46s

18. Running out of energy
•Example #2
•https://www.facebook.com/reel/1628191364
535657

19. Some believe
•A swimmer can sprint a whole 50 or 100
•REALITY! A human is not capable of
maintaining a maximal sprint for 18 seconds!

20. 100/200m dash in track
➢Data from The Science of Sport
➢World Track Championships,
8/23/09, Final Results
➢First data table is for the 100, the
second is for the 200m dash.

21. 100m World Champs, ‘09
Name 20-
40
40-
60
60-
80
80-
100
FinalDiff. 60-80&
80-100, % change
Bolt 1.751.671.611.669.58-o.05 -3.1 %
Gay 1.781.691.631.699.71-0.06 -3.7 %
Powell 1.801.711.681.749.84 -0.06 -3.6%
Bailey 1.811.751.701.759.93-0.05 -2.9%
Thompson1.811.741.721.769.93-0.04 -2.3%
Chambers1.821.751.721.7810.0-0.06 -3.5%
Burns 1.821.761.721.7610.0-0.04 -2.3%
Patton 1.821.731.701.779.98-0.07 -4.1%
Average Diff & Percent Change -0.05 -3.2%

22. 200m Dash ‘09 World Champs
Name0-5050-
100
100-
150
150-
200
Time Diff. 50 - 100
and 150 - 200 % change
Bolt
19.19
5.604.324.524.75 -0.43 -10.0%
Alonso
19.81
5.884.494.634.81 -0.32 -7.1%
Ave. Diff & % Change All Competitors -0.44 -9.78%
100 & 200 WHY a drop off in a short distance?

23. Swim 25 & 50m Splits, Olympics ‘08
Anchor 4 x 100 Mens Free Relay
Lezak (9.2 + 12.4) 21.60 +
(11.1 + 13.5) 24.46 = 46.06
2.86 Drop off
Bernard (8.9 + 12.37) 21.27 +
(11.1 + 14.4) 25.46 = 46.73
4.19 Drop
off Look for the pattern.

24. M 4 x 100 Free Relay Beijing 2008
https://www.facebook.com/watch/?v=659671003775768

25. 50m splits, Rome ‘09
Mens 100 fly drop-off place @50
Phelps 23.36 – 26.46 = 49.82 3.10 4
th
Cavic 22.69 – 27.28 = 49.95 4.59 1
st

Munoz 23.24 – 27.17 = 50.41 3.83 2
nd

Subirats 23.75 – 27.04 = 50.71 3.29 6
th

Womens 100 free drop off best 50 off of
best50
Steffen 25.46 - 26.61 = 52.07WR 1.15! 23.73WR 1.73
Halsall 25.62 - 27.25 = 52.87 1.63 24.11 1.51
Trickett 25.23 - 27.70 = 52.93 2.47 24.19 1.04

26. Swim 50m Splits, Olympics ‘08 and Rome ‘09
Anchor 4 x 100 Mens Free Relay, Beijing 2008
Lezak (9.2 + 12.3)21.60 + (11.1 + 13.5)24.46 = 46.06 2.86 Drop off
Bernard (8.9 + 12.4)21.27 + (11.1 + 14.4)25.46 = 46.73 4.19 Drop off
Mens 100 fly, Rome 2009 drop-off @50
Phelps 23.36 – 26.46 = 49.82 3.10 4
th
place
Cavic 22.69 – 27.28 = 49.95 4.59 1
st

Munoz 23.24 – 27.17 = 50.41 3.83 2
nd

Subirats 23.75 – 27.04 = 50.71 3.29 6
th

Womens 100 free, Rome 2009 drop-off best 50 off best
50
Steffen 25.46 - 26.61 = 52.07WR 1.15! 23.73WR 1.73
Halsall 25.62 – 27.25 = 52.87 1.63 24.11 1.51
Trickett 25.23 – 27.70 = 52.93 2.47 24.19 1.04
Do you see the pattern?

27. OLYMPICS ‘24 M 100 FLY
•25/50/100 splits
•Milak (Hng)– 9.8 - 23.3/13.5 – 49.90/26.6
•Lando (Can) 9.7 – 23.2/13.5 – 49.99/26.8
•Kharun(Can) 10.2 - 23.6/13.4 – 50.45/26.8
•Groussat 9.9 – 23.3/13.4 - 50.75/27.4

28. OLYMPICS ’24 W 100 Breast
•Smith (SAfr) 13.1 – 30.6/17.5 – 65.28/34.7
•Tang (Chn) 12.9 – 29.9/17.0 – 65.54/35.6
•McSherry (IRL) 13.2 – 30.4/17.2 -66.59/36.2

29. Did you see the pattern?
IN EVERY RACE
the swimmer out
“slowish”
With the
least drop off
WON!
WHY?

30. The Facts
1. To avoid running out of energy, we eat
and STORE calories (the amount of heat energy needed to
increase the temperature of ONE LITER of water one degree C.)
- we store enough calories for around 2
hours of hard aerobic exercise SO …
2. We don’t slow down because
we run out of ENERGY!!!!!!

31. What makes a swimmer lose power
during a race?
➢Water is 775 times denser than air (1000 / 1.29 kg/kl)
➢Swimmers who swim too fast in the beginning lose
stamina by the end (metabolic effects )
➢Anaerobic metabolism uses carbohydrates, which
leads to increased lactic acid
➢Lactic acidosis interferes with enzymes used in
muscle function , which leads to fatigue

32. Basic Anatomy of a Muscle Cell/Fiber
Skeletal
muscle cells
are long
and thread-
like
(fibrous)

33. Role of Actin and Myosin
Actin and Myosin
(proteins)
overlap and
create light and
dark areas

34. When a nerve impulse reaches a
muscle fiber…
➢Chemical changes occur in the muscle fiber
➢Changes allow actin and myosin to combine forming
actomyosin
➢Spontaneously (occurs without apparent external
cause) shrinks or creates a muscle contraction (5)
➢Requires no energy! (11) However, it does take
energy to relax the muscle. (10)
➢ATP (adenosine tri-phosphate) – The ONLY direct
source of energy for muscle relaxation.
➢Enough ATP stored in muscles for 1-2 seconds of
supramaximal effort

35. Muscle cell contraction
➢Actin & Myosin Actomyosin
Actomyosin SPONTANEOUSLY
SHRINKS

36. Energy Systems
System #1
ATP-CP system
Actin & Myosin Acto myosin
ATP + Enzyme ADP + P + Energy (2 secs)
Energy is used to
RECYCLE ADP + P BACK into ATP

37. Energy Systems
System #1
ATP-CP system
Actin & Myosin Acto myosin
ATP + Enzyme ADP + P + Energy
Creatine (CP) + Enzyme C + P + Energy( 8secs)
Phosphate ENERGY To recycle ATP

38. Anerobic Respiration
Actin & Myosin Acto myosin
ATP + Enzyme ADP + P + Energy
Creatine (CP) + Enzyme C+P+Energy
Glucose + Enzyme Pyruvic Acid + H + Energy
(3 molecules of ATP)

39. Anerobic Respiration
Actin & Myosin Acto myosin
ATP + Enzyme ADP + P + Energy
CP + Enzyme C +P + Energy
Glucose + Enzyme Pyruvic Acid + H + Energy
If not enough oxygen,
Pyruvic Acid + H = Lactic Acid

40. BAD - ACIDOSIS INTERFERES W/ ENZYMES,
HOMEOSTASIS IS UPSET, MAYBE DEATH!
GOOD – A PRESERVATIVE IN FOOD
AN ANTI-OXIDANT (KEEPS YOU YOUNG)
CHEMICAL STIMULUS FOR CONDITIONING
CAPILLARY GROWTH AROUND ALVEOLI
AND IN MUSCLE CELLS = + MITOCHONDIA
Anaerobic respiration
the bad & good of Lactic Acid

41. Review week 1
•Enzymes, homeostasis (add why for warm-up)
•Usain Bolt can’t sprint for 9.5 seconds
•Actin + Myosin = Actomyosin (spontaneous)
•ATP is the ONLY DIRECT source of energy
•ATP-CP to recycle (all energy is for recycling)
slide (go to slide 35)

42. Aerobic Respiration c.
Actin & Myosin Acto myosin
ATP + Enzyme ADP + P + Energy
Creatine (CP) + Enzyme C+P+Energy
Glucose + Enzyme Pyruvic Acid + H + Energy
If O2 is present,
Pyruvic Acid + Oxygen CO2 + H2O + Energy
(36 molecules of ATP)

43. Cellular respiration
C
6H
12O
6 + 6O
2 =
6CO
2 + 6H
2O + energy
for cells

44. Fat Metabolism
Actin & Myosin Acto myosin
ATP + Enzyme ADP + P + Energy
Creatine (CP) + Enzyme C+P+Energy
Glucose + Enzyme Pyruvic Acid + H + Energy
If O2 is present,
Pyruvic Acid + Oxygen CO2 + H2O + Energy
Fat + enzyme glucose + Energy (147)
v

45. How Does Speed Relate to
Lactic Acid?
➢Bellmans (1980) Resistance of
human body when dragged
through water.
➢For top performance, avoid
accumulation of excessive
LACTIC ACID (measured as BLA)

46. Speed & energy cost, kcals, 25m, Belmans
Velocity, m/s kcal
0.0 0.0
0.2 0.007
0.4 0.03
0.6 0.07
0.8 0.12
1.0 0.18
1.2 0.26
1.4 0.35
1.6 0.46
1.8 0.58
2.0 0.72

47. Energy cost, VO2Max as speed
doubles, Holmers
Speed, m/secVO2 Max L/O
2/min
0.0 1.0
0.2 1.4.
0.6 1.8
1.0 2.7
1.4 5.0
1.6 7.0
1.8 9.5

48. Blood Lactate mM/L @ Different
Speeds, Maglischo
Speed, m/secBlood Lactate,
mM/L
0.0 1.0
1.2 1.3
1.4 4.0
1.6 9.6

49. Energy Expenditure: Kcals

50. Energy Expenditure: VO2 Max as
function of Velocity, Holmers

51. Blood Lactate Accumulation

52. Comparison of Energy Expenditure (Bellmans)
& BLA (Maglischo) as swimming speed increases

53. What happens at SUPRAMAXIMAL
levels of exercise?
Penrow and Wahren (1968) : at supramaximal
levels, BLA increases to 7-8 mMol/L of
blood after only 5 seconds of exercise.
Therefore, even Usain Bolt cannot sprint a
whole 100m dash without being affected by
lactic acid

54. AS SPEED DOUBLES, RESISTANCE MORE
THAN SQUARES/CUBES AND
LACTIC ACID INCREASES
DISPROPORTIONATELY TO BOTH!
MUSCLES CANNOT RELAX AND SPEED IS
DISPROPORTIONATELY SACRIFICED.
What is the importance of these
graphs?

55. FOR ALL RACES OVER 18 SECONDS
IF YOU START TOO FAST (BAD)
LACTIC ACID BUILDS TOO QUICKLY
ENZYME ACTIVITY IS INHIBITED
SWIMMER LOOSES POWER
The REALITY that must be
considered:

56. THEORY FOR RACE STRATEGY
➢At no time should a swimmer be
going faster in a race than
s/he can maintain for the
remainder of the race.
➢As swimmer progresses through race and distance
shortens, swimmer should speed up
➢All races 18+ seconds must be paced NEGATIVE SPLIT
➢Swim near anaerobic threshold

57. How to Determine the
EXACT Pace for a 100
➢Drop 3% from best untapered time = goal time
➢Establish a goal time in seconds
➢Add 1.2 seconds to goal time (1.4 down to 0.7 - Cielo)
➢Divide sum by 4
➢Subtract 1.2 (to determine 1
st
25/50)

58. EXAMPLE, 100 Free
•Change best untapered time to all seconds
(1:01.5 = 61.5)
•61.5 x 0.03 = 1.9.
•Subtract 1.9 from 61.6 = 59.6, the goal time.
•Add 1.2 (the start, varies by swimmer) + 59.6 =
60.8
•Divide 60.8 by 4 = 15.2 (2
nd
, 3
rd
, 4
th
25)
•Subtract 1.2 from 15.2 = 14.0, the first 25 (to foot
if free or back). BREATHING PATTERN
•14.0 + 15.2 + 15.2 + 15.2 = 59.6, the goal time

59. MEET WARM-UP
➢Minimum 20-minute warm-up
completed as close to start of race
as possible. Warm-up lasts 20 mins.
➢PACE 25‘s off the blocks (w/turn) at
1
st
25-m race pace reminds
swimmer of first 25 speed.

60. Practice planning
4 Practice Variables can be manipulated in
myriad ways --- BE CREATIVE
➢# of S-K-P (paddles or no paddles)
➢Distance of each swim
➢ Interval
➢Stroke
Broken Swims (stopping for rest)
should be done all season long, not
just during taper

61. Practice planning
My terminology … ROUNDS … a round is a series of
swims in which the variables of a set of swims
change. Rounds are repeated
Example: ONE ROUND is a 200, 150, 100, 50
1 x 200/3:30 – open turn @ 150, get your 150 split
1 x 150/2:45 – open turn @ 100, get split – beat
150 split from 200
1 x 100/1:45 – open turn @ 50, get 50 split – beat
100 split from 150
1 x 50 /1:00 beat 50 split from 100 swim

62. Practice planning
1 x 400/7 straight swim (or kick start @ 300)
1 x 400 break @ 300 for 15 sec + 1 x 100 beat
straight 400 swim time
1 x 400 break @ 200 for 15 sec beat 300 + 100
1 x 400 break @ 100 for 15 sec beat 200 + 200
1 x 400 break @ 50 for 10 sec beat 100 + 100 ++
Apply race plan … start off slowish, make each
subsequent swim a bit faster, last set fastest

63. Practice planning
1.At the beginning of a race they feel GREAT as
Lactic Acid is not present – MUST hold back!
2.Going too fast causes fatiguing Lactic Acid
that will prematurely build and ruin your
race. (does not have to be perfect … don’t
scare ‘em). HIT the 25 splits STICK with the
plan.
3.Speed up BEFORE the turn (Treppe Effect)

64. Practice planning
12.5 + 12.5 = 25s speeding up before turn
50’s hitting a target time (set an ez 50 time … hit
the time … go ONE SECOND SLOWER than the
TARGET time … go back to TARGET … go one
second FASTER – PURPOSE is to show kids
how going just 1 second (or 2 seconds) faster
or slower makes a HUGE difference.

65. Practice planning
25 SPRINT off blocks & with a target time … go 0.5
seconds FASTER, etc. ... ASK them to compare
the difference in the way they feel with the idea
that they still must go 75 yds/m more.
The same can be planned for 200s but, instead of
25s plan by 50s. 400/500 plan by 100s
Apply the information to all races up to the 1500!
Never be going faster than what you can hold
for the remainder of the race.
Example: Sun Yang’s 1500m WR London out at
55.80, his last 100 was 53.49! Grant Hackett
(AUS) 1
st
100 = 54.0 – last 100 = 56.8.

66. Practice planning
•Beat the split. 1 set of:
•1 x 200, get 150 split
•1 x 150 beat the 150 from 200 AND get 100 split
•1 x 100, beat the 100 from 150 AND get 50 split
•1 x 50, beat the 50 split from 100.
•Repeat 4 times (2000 m set)
•ALWAYS holding back and speeding up

67. Practice planning
•Do the same for 100s (short course pool)
The same for 400, 300, 200, 100 (x 2 = 2000)
More target times:
1 x 50. Go FIVE seconds slower than best 50
Repeat … repeat to hit the time.
1 x 50 4 seconds slower than best --- repeat
1 x 50 3 seconds slower than best
Plan for 1 to 1:15 rest … learn what it feels like

68. Practice planning
•IMHO, the greatest set ever (not my idea)
•BREAK THROUGHS, once every 1.5 to 2 weeks
•First time: 30 x 50/1:15 (or 15 x 100/2:30 or
•8 x 200/4)
•Determine average time (teach to use a number line in
a classroom setting, this is for older kids)
•On second and succeeding sets, if your average time is
faster at #24 or #12, you’ve broken through and you
get to stop.
•Apply race plan, 1
st
¼ slowest, and last ¼ is fastest.

69. Number line for breakthroughs
-2 -1 0. +1 +2
• 33. 34. 35. 36. 37
•11&12 yr olds … 12 x 50/1:30 … break @ 10
•13&14 yr olds … 20 x 50/1:30 … break @ 16
•15&up 30 X 50/1:20 if you breakthru@ 24
you get to stop

70. REFERENCES
1. 100 meter track results: www.sportsscientists.com/2009/08/analysis-of-bots-953-24.html
2. 200 meter track results: videosportsanalysis.blogspot.com/2009/08analyzing-usain-bolts-1919-second-200m.html
3. Bellemans, A. (1980). Drag Force Exerted by Water on the Human Body. American Jouirnal of Physics, 49, 367-368
4. Holmers, I., (1982). Energetics and Mechanical Work In Swimming. Journal of Biomechanics and Medicine in
Swimming, International Series on Sport Sciences. 14, 154-163.
5. King, M., (2012). Myosin and the Power Stroke of Contraction. themedicalbiochemistrypage.org, LLC
6. Madsen, O., & Lohber,M., (1987). The lowdown on lactates. Swimming Technique, May-July, 21-28.
7. Maglischo, E.W. (2003). Swimming Fastest. Champaign, IL: Human Kinetics. Page 350 – 343, 544
8. Penrow, B., Wahren, J. (1968). Lactate and Pyruvate Formation and Oxygen Utilization In the Human Forearm
Muscles During Work of High Intensity and Varying Duration. Acta Physiology Scandinavia, 56, 267 – 285.
9. Swimming results:
http://swimming.about.com/gi/o.htm?zi=1/XJ&zTi=1&sdn=swimming&cdn=sports&tm=16&f=10&tt=13&bt=1&zu
=http%3A//www.omegatiming.com/swimming/racearchives/2009/Roma2009/index.htm
10. Terracciano, C.M. and MacLeod, K.T. (1994). Effects of acidosis on Na+/Ca2+ exchange and consequences for
relaxation in guinea pig cardiac myocytes. American Journal of Physiology. Heart and Circulatory Physiology.
August, 1994 vol. 267 no. 2 H477-H487
11. Waterman-Storerea, C., Dueya, D., Weberb, K., et et.al. (2000). Microtubules Remodel Actomyosin Networks in
Xenopus Egg Extracts via Two Mechanisms of F-Actin Transport. The Rockefeller University Press, 150 no. 2 361-
376