Bronnen

Waar Zoef. op gebouwd is.

Elke regel in onze planner, seizoens-engine, race-projectie en blessure-signalering verwijst naar gepubliceerd werk. Hieronder per toepassingsgebied: de boeken, peer-reviewed papers, modellen en tools die we gebruiken.

01

Plannings-engine — VDOT, zones & workout-typen

De core van het schema-algoritme: VDOT-tabellen, Daniels' 5 zones (E/M/T/I/R), en de dosering per workout-type. Zie ook de Uitleg-pagina voor de formules.

  • Daniels' Running Formula (4th ed.)

    Jack Daniels · Book, 2014

  • Oxygen Power

    Daniels & Gilbert · 1979

  • You (Only Faster)

    Greg McMillan · Book, 2014

  • Science of Running

    Steve Magness · Book, 2014

  • Interval training at VO₂max: effects on aerobic performance

    Billat et al. · Med Sci Sports Exerc, 2001

  • Training to enhance maximal aerobic capacity

    Midgley et al. · Sports Med, 2006

  • Effect of interval and continuous training on VO₂max and running economy

    Enoksen et al. · J Strength Cond, 2011

  • Lactate threshold concepts: How valid are they?

    Faude et al. · Sports Med, 2009

02

Seizoens-engine — periodisering & intensiteitsverdeling

Hoe een seizoen wordt opgedeeld (base → build → peak → taper), waarom 80/20 polarized de default is, en hoe race-specifieke blokken worden ingepast.

  • Advanced Marathoning (2nd ed.)

    Pete Pfitzinger & Scott Douglas · Book, 2009

  • Faster Road Racing (5K to HM)

    Pete Pfitzinger & Scott Douglas · Book, 2015

  • Running to the Top

    Arthur Lydiard & Garth Gilmour · Book, 1997

  • 80/20 Running

    Matt Fitzgerald · Book, 2014

  • Run Faster from the 5K to the Marathon

    Matt Fitzgerald & Robert Johnson · Book, 2016

  • Run Faster (adaptive running)

    Brad Hudson & Matt Fitzgerald · Book, 2008

  • Fast After 50 / The Triathlete's Training Bible

    Joe Friel · Book, 2018

  • Marathon Training: A Scientific Approach

    Renato Canova · Book, 1999

  • What is best practice for training intensity and duration distribution?

    Seiler · Int J Sports Physiol Perform, 2010

  • Polarized training has greater impact on key endurance variables

    Stöggl & Sperlich · Front Physiol, 2015

  • Does polarized training improve performance in recreational runners?

    Muñoz et al. · Int J Sports Physiol Perform, 2014

  • The effect of periodization and training intensity distribution

    Kenneally et al. · Sports Med, 2018

03

Blessure-signalering & belastingsregels

ACWR-banden, ramp-rate-limieten en de "sweet spot" 0.8–1.3 die bepalen wanneer Zoef. waarschuwt of het tempo terugschroeft.

  • The training–injury prevention paradox

    Gabbett · Br J Sports Med, 2016

  • Has the athlete trained enough to return to play safely?

    Blanch & Gabbett · Br J Sports Med, 2016

  • Spikes in acute workload are associated with increased injury risk

    Hulin et al. · Br J Sports Med, 2014

  • A prospective study of overuse running injuries

    Nielsen et al. · Clin J Sport Med, 2012

  • Monitoring training in athletes with reference to overtraining syndrome

    Foster · Med Sci Sports Exerc, 1998

  • The effectiveness of exercise interventions to prevent sports injuries

    Lauersen et al. · Br J Sports Med, 2014

04

Loopeconomie, kracht & plyometrie

Onderbouwing voor de optionele kracht- & plyometrie-blokjes in de seizoensplanning en de loopeconomie-aannames in het VDOT-model.

  • Effects of strength training on running economy

    Blagrove et al. · Sports Med, 2018

  • The effect of strength training on performance in endurance athletes

    Beattie et al. · Sports Med, 2014

  • Short-term plyometric training improves running economy

    Saunders et al. · J Strength Cond, 2006

  • Running economy: measurement, norms, and determining factors

    Barnes & Kilding · Sports Med Open, 2015

  • Maximal strength training improves running economy

    Støren et al. · Med Sci Sports Exerc, 2008

  • Explosive-strength training improves 5-km running time

    Paavolainen et al. · J Appl Physiol, 1999

  • Explosive training and heavy weight training in runners

    Denadai et al. · Sports Med, 2017

  • The effect of concurrent training on running economy

    Doma et al. · J Strength Cond, 2017

05

Herstel, taper, slaap & voeding

Taper-protocol (volume omlaag, intensiteit/frequentie behouden), slaap als adaptatie-driver, en voedingsregels voor lange duurraces.

  • Effects of tapering on performance: A meta-analysis

    Bosquet et al. · Med Sci Sports Exerc, 2007

  • Scientific bases for precompetition tapering strategies

    Mujika & Padilla · Med Sci Sports Exerc, 2003

  • Tapering for competition in swimming and running

    Thomas et al. · Eur J Sport Sci, 2008

  • Peaking for optimal performance

    Pyne et al. · J Sports Sci, 2009

  • The effects of sleep extension on the athletic performance

    Mah et al. · Sleep, 2011

  • Sleep and athletic performance

    Watson · Curr Sports Med Rep, 2017

  • Sleep hygiene for optimizing recovery in athletes

    Vitale et al. · Int J Sports Physiol Perform, 2019

  • Post-exercise cold water immersion attenuates adaptations

    Roberts et al. · J Physiol, 2015

  • A meta-analysis of foam rolling on performance and recovery

    Wiewelhove et al. · Front Physiol, 2019

  • Fueling strategies to optimize performance: training high or training low?

    Burke · J Sports Sci, 2010

  • Contemporary nutrition approaches to optimize elite marathon performance

    Stellingwerff · Int J Sport Nutr Exerc Metab, 2013

  • Nutrition and Athletic Performance — position stand

    Thomas et al. (ACSM) · Med Sci Sports Exerc, 2016

06

Race-projecties & predictiemodellen

Riegel-formule, VDOT-equivalenten en het Joyner-Coyle-model — gebruikt voor doelschattingen en haalbaarheidschecks.

  • Athletic records and human endurance

    Riegel · American Scientist, 1981

  • Oxygen Power

    Daniels & Gilbert · 1979

  • Endurance exercise performance: the physiology of champions

    Joyner & Coyle · J Physiol, 2008

  • The training of international level distance runners

    Tjelta · Int J Sports Sci Coaching, 2016

  • Familial aggregation of VO₂max response to exercise training

    Bouchard et al. · J Appl Physiol, 1999

  • VO₂max trainability: A systematic review and meta-analysis

    Bacon et al. · Sports Med, 2013

  • The effect of endurance training on parameters of aerobic fitness

    Jones & Carter · Sports Med, 2000

07

Omgevingscorrecties & alternatief model (Van Dijk & Van Megen)

Wind-, temperatuur-, heuvel- en parcourscorrecties plus de "prestatie-index" zoals gepubliceerd in *Het Geheim van Hardlopen* en *Hardlopen met Power!*. Gebruikt voor onafhankelijke validatie en feedback.

08

Archetypen-classificatie

Synthese van Daniels, Hudson, Magness en Pfitzinger op de 5 dimensies (training age, frequentie, chronic volume, intensiteits-mix, blessuregeschiedenis) die de 25 Zoef.-archetypen opspannen.

  • Daniels' Running Formula (4th ed.)

    Jack Daniels · Book, 2014

  • Run Faster

    Brad Hudson & Matt Fitzgerald · Book, 2008

  • Science of Running

    Steve Magness · Book, 2014

  • Advanced Marathoning

    Pete Pfitzinger & Scott Douglas · Book, 2009

  • Lore of Running (4th ed.)

    Tim Noakes · Book, 2003

09

Online tools & databases (voor validatie)

Externe rekenmachines en datasets waar we Zoef.' outputs steekproefsgewijs tegen valideren.

Bron-document (intern): literature/10_references.md. Zie /methodology voor de exacte formules en hoe deze bronnen in code zijn vertaald. Lees de Uitleg-pagina →

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Bronnen — Zoef.