1. ACHPER NSW PDHPE HSC Enrichment Day 2009 Core 2 Factors Affecting Performance

2. How does training affect performance? energy systems types of training How can nutrition affect performance? balanced diet guidelines for fluid replacement Factors Affecting Performance Overview

3. Energy is the capacity to do work. In the human body the transformation of of energy within the body from chemical or potential energy (food) to mechanical or kinetic energy (movement) is of most importance. Energy and physical activity

4. Production of energy in the body ATP energy for muscle movement APPP APP P Bond broken by an enzyme Energy released for movement and heat ADP is produced More ATP is required How much ATP can be stored in a cell?

5. Only a small amount of ATP can be stored Phosphate used to rebuild ATP Three methods of resynthesis Resynthesis (recycling) All 3 depend on: Time and Intensity 2 occur rapidly (anaerobically) 1 occurs as oxygen reaches the cells (aerobically)

6. Energy Systems Anaerobic Systems (without O2) Aerobic System (with O2) AlactacidLactic AcidAerobic EffortVery highHighModerate Duration10 secs60-90 secsNo limit Fuel SourcePCCarbohydrates Carbohydrates Fats Protein WasteNoneLactic AcidCO2 + H20 Recovery2-5 mins20mins – 2hrsUp to 48hrs Cause of fatigue PC stores exhausted Lactic Acid Depleted fuel stores

7. A road cycling race of 21 stages over a total distance of 3,500 kilometres 10 flat stages, 5 mountain stages, 4 medium mountain stages, 2 individual time-trial stages and 2 rest days 4 mountain finishes Tour de France

8. Section of stage Predominate energy system Reason StartAlactacid(0-10 secs) Lactic(10–90 secs) High intensity, fuel source runsout. High intensity, build up of lactic acid 90 secs to a corner AerobicLower intensity, oxygen available Out of a corner Alactacid(0-10 secs) Lactic (10–90 secs) High intensity, fuel source runs out. High intensity, build up of lactic acid Remainder up to finish AerobicLower intensity, oxygen available Sprint finishAlactacid(0-10 secs) Lactic (10 + secs) High intensity, fuel source runs out. High intensity, build up of lactic acid The use of energy systems in the Tour de France

9. Road cycling primarily requires strength and endurance although anaerobic capacity may be called upon in break away, hill climbs and all-out sprints to the finish. At the elite level, training involves at least daily sessions, with weekly distances tallying 400-1000kms. The majority of this training would be continuous, fartlek and long interval training. Weight training may also be included, with flexibility training used to prevent injury. Preparing the Tour de France Athlete

10. Continuous: road rides, rollers, stationary trainer and ergonometer Fartlek: undulating courses, intermittent sprints and pack riding Interval: track work, rollers, stationary trainer and ergonometer Circuit: predominantly general aerobic activities May be done as a circuit Focus on strength endurance 15RM+ Medium speed 3-6 sets Minimal rest Focusing predominantly lower body and core stability Aerobic TrainingResistance Training Training the Tour de France Athlete

11. Elite cyclist aim for low body fat levels to keep the power to weight ratio high in particular for hill climbs, a feature of the Tour de France race. Long kilometres and hours of training and racing call for a high energy diet rich in protein, vitamins, minerals and carbohydrates. Elite male cyclist may consume 26,000 kilojoules per day. This involves frequent meals and snacks. Hydration and carbohydrate replenishment are crucial to success and safety. Feeding the Tour de France Athlete

12. Consumed??Role?? Pre-EventLarge breakfast 3hrs prior. Foods easily digested. Energy bar 1-2hrs prior. Raises liver and muscle glycogen stores & blood glucose levels. CompetitionAlong with fluids, solid items such as gels and energy bars Carbohydrate boost. RecoverySnack prior to dinner eg sweets and fruits. Dinner protein and carbohydrates. Muscle glycogen resynthesis speediest immediately after exercise. HydrationEnergy drinks during event. Recovery drink of mainly protein and carbohydrates. Replace sweat losses during event.

13. A Tour de France cyclist needs to feel like the penguin not the polar beer each morning..