1. Training the Energy Systems October 16, 2006 Dr. Ian Humphreys

2. Today’s Presentations BRIEF description of your sport Level, gender, age of your athlete(s) Energy systems required for sport training and/or performance Rationale for your choices

3. Where are we? What to train? Why to train it?  How to train  When to train

4. General Training Principles

5. Overload Principle Cells, tissues, organs & systems adapt to loads that exceed what they are normally required to do: –Increase in proteins –Increase in cell size –Change in fuel storage –Fluid shifts Once adaptation has taken place, the load must be increased in order to obtain further changes

6. When loads are being applied, they should be: Specific to desired effect Appropriate to the individual In time with the seasonal calendar Appropriate in terms of the type of stimuli

7. Specificity Principle The adaptations the body makes to exercise loads are specific to the structures & functions that are loaded –Energy systems –Locale of the stimulus –Muscle groups –Joint actions –Type of contraction –Speed of contraction

8. Stimulus Principle  Intensity  Duration of exercise session  Length of training (days, weeks, years)  Pattern (continuous vs interval)  Mode »F.I.T.T.

9. Volume of training = total load Can increase total load by increasing 1.intensity 2.time 3.frequency

10. Optimization Principle Not always necessary to develop maximum capabilities in each fitness component Need to attain optimal levels for the demand of the sport Allows focus to switch to other performance factors

11. Rest Principle Breakdown of components Resynthesis of protein Rest period Decrease in functional ability Higher level than before overload

12. Loading/Unloading Principle Progression is necessary to achieve optimal adaptations, however the progressions must be interspersed with short periods of unloading –Physiological regeneration –Psychological regeneration –Emotional regeneration

13. Maintenance Principle Training effect is ‘fragile’ The closer to level to the genetic ceiling, the more fragile it is –Aerobic fitness is more fragile than strength

14. Interference Principle Training for two different types of adaptations can cause the stimuli to interfere with one another, resulting in less improvement in one or both of the effects. –Strength and aerobic training –Power and flexibility –Alactic and aerobic

15. Overtraining Principle Characterized by: –Inability to recover from exercise –Decreased resistance to injury –Chronic fatigue or exhaustion –Caused by: Loss in the body’s adaptive capability after chronic high-volume loading or because of too large an increase in either duration or intensity of training

16. Symptoms of overtraining Loss of appetite Inability to sleep Lethargy Muscle soreness Chronic fatigue Declining performance

17. Physiological predictors of overtraining Increased resting morning HR Decreased hydrated body weight Increased recovery HRs Increased BP Increased cortisol/testosterone ratios Disturbed sleep patterns

18. Aerobic Endurance Training TypeFrequency/ Week Duration (per session) Intensity Long, Slow Distance 1-2Race distance or longer (30 – 120 mins) ~70% VO2 max Pace/Tempo1-220-30 minAt Lactate Threshold or slightly above race pace Interval1-23-5 min interval (work/rest ratio 1:1 Near VO2 Max Repetition130-90 sec interval (work/rest ratio 1:5 Greater than VO2 max Fartlek120-60 minVariable ~70% VO2 max with bouts at or above lactate threshold

19. Long Slow Distance Intensity < 70% VO2 max (80% max HR) Duration near to race distance Adaptations: –Improved cardiovascular and thermoregulatory function –Improved mitochondrial energy production –Increased oxidative capacity –Increased utilization of fat –Possible improvement in Lactate Threshold

20. Pace/Tempo Training Lactate Threshold Training Improves energy production from both aerobic and anaerobic pathways Intensity slightly higher than race pace (Lactate Threshold) Duratin 20 – 30 mins steady pace Can be done as intervals at higher than race pace Progression should be in the form of duration rather than increased speed.

21. Interval Training Allows for work at close to VO2 max for longer periods than when using continuous work Short bouts of 3-5 min at close to VO2 max Work to rest 1:1 with active recovery Very demanding therefore limit to 1 session per week of 30-45 min

22. Repetition Training Most intense form of aerobic endurance training Pace greater than VO2 max Intervals of 60-90 sec Work to rest 1:5 Improves running speed, efficiency and tolerance of lactate

23. Fartlek Training Combines other forms of workout LSD forms base with short bursts of higher intensity work No set format Improves VO2 max, exercise economy and lactate threshold Injects nice change of pace

24. Sample Plans Half Marathon SUNDAYMONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAY RESTFartlek Run (45min) Long Slow Distance Run (60 min) Interval Training (45 min) Pace/Temp Run (60 min) Repetition Run (45 min) Long Slow Distance Run (120 min) 10K Training Plan SUNDAYMONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAY REST10 X 0.5 km10 km run (easy) Long Slow Distance Run (45 min) 5 X 1 kmLong Slow Distance Run (45 min) Fartlek Run (45min)

25. Lactate Threshold Training Sessions Interval or Continuous – Requires intensity at or above lactate threshold Interval Training Session Frequency2x Week Intensity95-105% LT No. intervals3-5 Interval Time10 min Rest Intervals2-3 min Continuous Training Session Frequency2x Week Intensity95-105% LT Time20-30 min

26. Interval Training For Sport Specific Endurance Bouts of work interspersed with rest More work at higher intensity than with continuous work Rest intervals are critical component Long rest periods (1:12) produce little lactic acid accumulation, minimal improvements in stroke volume and little change in VO2 max. Shorter rest intervals (1:1 and 1:2) change this outcome Compare with speed training

27. Interval Training for Different Energy Systems % of Maximum Anaerobic Power Energy System Taxed Interval TimeWorl:Rest Ratio 90-100Phosphogen5-10 sec1:12 to 1:20 75-90Fast Glycolysis15-30 sec1:3 to 1:5 30-75Fast Glycolysis and Oxidative 1-3 min1:3 to 1:4 20-35Oxidative> 3 min1:1 to 1:3

28. Interval Training for 10 km Runners Best 10-km Time (min) RepsInterval Distance (m) Rest Interval (sec) Time per Interval (min) 46:002040060-1202:00 43:002040069-901:52 40:002040060-901:45 37:0020400601:37 34:0020400601:30

29. Methods of Anaerobic Training

30. Remember…… The energy sources for a given activity are time- and intensity-dependent Must do progressive overload by altering intensity, frequency and duration

31. Training methods Interval training Sprint training Acceleration sprints Plyometric training Weight training

32. General Guidelines Training FactorGuideline IntensityHR that is 5-15% above HR @ LT Frequency3-4 days/wk Sessions/day1 Duration8-10 weeks Duration per session alacticBouts of 25s or less lacticBouts of 1-2min or less

35. Train Distance Train Time SystemRunSwimSets/ workout Reps/ Set W:R Ratio Type of rest Alactic500:105101:3, 1:4 rest 10025<:20381:3rest Lactic20050:30-:45441:3active 4001001:20- 1:30 241:2active 600125- 150 1:45- 2:00 151:2active 8002002:30- 3:00 221:1active

36. Sequencing of Training Activities - YPI Energy System Trained in Priority Specific Considerations 1. AerobicEndurance before MAP 2. Anaerobic alacticPower before capacity Aerobic qualities should be developed to some extent before emphasizing this form of training 3. Anaerobic lacticPower before capacity Anaerobic alactic qualities should be developed to some extent before emphasizing this form of training

37. Sequencing of Training Activities Within Microcycle Objectives of a Training Session –Single Key Objective (e.g. MAP) – UNIDIRECTIONAL –Several Objectives (Common in team sports) Session has 2 or 3 distinct phases Session designed to develop qualities in somewhat random order (e.g. Fartlek) –Verkoshansky (1988) – Development better when session unidirectional –Possible to include several unidirectional sessions with 1 microcycle –Consideration must be given to the sequencing of the sessions in order to minimize the effects of fatigue

38. Session with Multiple Objectives Appropriate for beginners and intermediate athletes Platonov (1988) –Main part of session should be designed to induce a training effect on one key performance factor or quality –Must estimate total training load and effect on fatigue –Assess the session in terms of the load that would induce complete exhaustion –Athlete performance will remain stable for approximately 55- 75% of the exercise period –Beyond this athlete experiences compensatory fatigue – Task can be performed but with increasing difficulty –Followed by period of increased difficulty which leads to acute fatigue

39. Load% of task completed (relative to that which induces a state of acute fatigue Training Effect Light15 – 20Maintenance Active Recovery Moderate40 – 65Maintenance Somewhat high 65 – 80Stabilization of gains; Improvement of fitness HighAcute fatigue/Exhaustion Observed Improvement of fitness

40. Interference principle/Effects of Fatigue Fatigue (load vs Load recovery) is the cornerstone of microcycle planning Fatigue can be delayed and training stimulus improved if: –The magnitude of the load is varied –Different training objectives are pursued –The order in which qualities are trained is carefully planned

41. Sequencing of Training Activities Within a Day Technical skills before other work within a microcycle or day Pure speed before any other quality Anaerobic alactic system before the anaerobic lactic system Anaerobic alactic system before the aerobic system Anaerobic lactic system before the aerobic system Higher quality aerobic qualities (i.e. MAP) should be trained before lower qualities (e.g. endurance) Training of flexibility does not seem to affect other qualities

42. Time for Complete Recovery Training VariablePeriod of time necessary for recovery (before introducing another intense training session for the same variable) Speed24 hours Strength48 – 72 hours Anaerobic Lactic System48 hours Maximal Aerobic power48 – 56 hours Aerobic endurance48 – 56 hours

43. Impact of Fatigue on Development of Physical Qualities Qualities that CANNOT be improved when fatigue is present: –Pure Speed –Acquisition/refinement of new motor patterns (technique) –Coordination/technical execution at high speed –Muscular power –Maximum strength Qualities that can be improved in a state of light fatigue: –Speed endurance (alactic power and capacity) –Strength endurance –Technique (if the objective is to stabilize a motor pattern in a variety of conditions)

44. Impact of Fatigue on Development of Physical Qualities Qualities that can be improved in a state of moderate fatigue: –Lactic capacity –Maximum aerobic power –Aerobic endurance at specific sub-maximal speeds (e.g. race pace for a marathon runner) –Technique (if the objective is to stabilize a motor pattern in difficult conditions) Qualities that can be improved in a state of moderate to high fatigue: –General aerobic endurance –Flexibility

45. Tapering Mathematical Models Scientific Studies: –Shepley et al (1992) –3 seven day taper periods in high level middle distance runners –Only reduced volume with high intensity bouts caused significant improvement

46. Tapering – General Principles Training volume is markedly reduced The volume of high intensity training remains high The level of difficulty of training sessions is reduced (increased recovery periods) Weekly frequency of sessions is reduced only minimally Duration of taper period can vary between 4 and 21 days Activities performed during the taper period are highly specific to the athlete’s competitive demands

47. Tapering – Practical Questions Does the optimal taper pattern vary according to event? –Duration of taper and interval between last hard training and competition should be longer for short intense events such as weight lifting than for longer events where there is more focus on MAP and endurance –For long duration events (marathon, cycling) taper is shorter and reduction in training volume less than for more intense events such as 1500 m.

48. Tapering – Practical Questions Is the most effective taper the same for all athletes in a given event? During tapering should the volume of training be reduced abruptly or gradually? During the taper period should training sessions be difficult? Can tapering lead to a decline in performance? What is the best approach in the case of two major events held in close succession but whose relative importance varies? How many tapers should be implemented per year?

49. Tapering – Practical Questions Should the principles of tapering be applied over a longer time frame? Should strength-training session be stopped during a tapering phase? Should eccentric contractions be performed during a taper?