1 37 energy and training module ITU Competitive Coach Produced by the International Triathlon Union, 2007
3 39 energy & training Have you ever wondered why some athletes shoot off the start line while others take a moment to react? Have you every experienced a burning sensation in your muscles on the bike? Have athletes ever claimed they could keep going forever!? All of these situations involve the use of energy in the body. Any activity the body performs requires work and work requires energy. A molecule called ATP (adenosine triphosphate) is the energy currency of the body. ATP powers most cellular processes that require energy including muscle contraction required for sport performance. Where does ATP come from and how is it used? ATP is produced by the breakdown of fuel molecules carbohydrates, fats, and proteins. During physical activity, three different processes work to split ATP molecules, which release energy for muscles to use in contraction, force production, and ultimately sport performance. These processes, or energy systems, act as pathways for the production of energy in sport. The intensity and duration of physical activity determines which pathway acts as the dominant fuel source. Immediate energy system Fuel sources E.g. carbohydrates, proteins, fats Short term energy system ATP energy currency Sport performance E.g. swimming, cycling, running, transitions Long term energy system 1 During what parts of a triathlon might athletes use powerful, short, bursts of speed? 2 What duration, intensity, and type of activities in a triathlon cause muscles to burn? 3 When in a triathlon do athletes have to perform an action repeatedly for longer than 10 or 15 minutes at a moderate pace?
4 40 energy systems Long Term (Aerobic) System The long term system produces energy through aerobic (with oxygen) pathways. This system is dominant at lower intensities and efforts lasting longer than 2 to 3 minutes. Production of energy, or ATP, occurs in the mitochondria of the muscle fibers. Mitochondria contain special enzymes that permit the breakdown of fuels (e.g. glycogen, fatty acids) through interaction with oxygen to produce large amounts of energy. Training the aerobic system increases the number and size of the mitochondria, making the muscles more efficient at using oxygen for fuel. Short Term (Anaerobic Lactic) System As intensity increases, it becomes increasingly difficult for the body to provide enough oxygen to fuel aerobic pathways. The short term, or anaerobic lactic (without oxygen, with lactic acid) system begins to contribute more energy to fuel the muscle. Fuel for this system comes from glucose in the blood and stored glycogen in the muscle. Along with energy (ATP), lactic acid is produced as a byproduct of this system. As exercise intensity increases, so does the accumulation of lactic acid in the blood and muscles. If this accumulation becomes too high, then the short term system cannot continue. At maximum intensity, this system is exhausted within 60 to 120 seconds. Athletes experience shortness of breath, pain (burning sensation), and weakness in the muscles. In triathlon, the aerobic and anaerobic lactic systems often operate in tandem, with energy being supplied through both pathways as intensities fluctuate. A well-trained aerobic system allows athletes to perform at higher intensities before lactic acid builds up and recover faster after hard efforts. The Immediate (Anaerobic Alactic) System When sudden, explosive or immediate movements are required, a third system produces ATP at a very high rate. The anaerobic alactic (without oxygen, without lactic acid) or ATP-CP system is fueled by stored ATP and another high energy substance, creatine phosphate (CP). Because these fuel stores are relatively small, the immediate system only supplies energy for up to about 10 seconds of high intensity activity. ATP-CP stores can be replenished in a few minutes of rest. During a triathlon this system is dominant during races starts, very explosive movements like flying bike mounts, and accelerations or surges that are less than 10 seconds in duration. Energy System Integration The energy systems do not work independently. During exercise, all the systems operate simultaneously in different degrees, depending on the energy demands placed on the body. During a triathlon, the long term system is dominant, but the immediate and short term systems are accessed when an athlete increases their intensity. While a majority of the triathlete s training will rely on the long-term system for energy, some training (starts, surges, and fast repeats) should make use of the immediate and short-term systems. This type of balanced training will lead to improvements in maximum oxygen uptake and work efficiency; more work done at less cost.
5 41 Energy System Fuel Source Limit of fuel source Circulated nutrients (oxygen as a catalyst) The body s ability to process oxygen. Glycogen (stored carbohydrates) in the muscle and liver At 100% intensity; 10 seconds to 2 minutes *the limiting factor at maximum intensity is the build up of lactic acid, not the depletion of glycogen stores Stored ATP and CP (creatine phosphate) Up to 10 seconds Byproducts ATP, CO 2, H 2 O ATP, Lactic acid ATP, Creatine Intensity of exercise when system is dominant Recovery of fuel stores after use Aerobic (long term) Low to moderate; higher intensities for efforts lasting longer than 2 minutes *significant overlap with anaerobic system at higher intensities for events longer than 2 minutes Highly dependent on intensity. Lower intensity, 6 to 24 hours. Higher intensity, 24 to 36 hours. Anaerobic Lactic (short term) High to very high for longer than 10 seconds (up to 2 or 2.5 minutes at maximum intensity) Rate of lactic acid removal 25% in 10 minutes 50% in 25 min. 100% in 75 min. *low intensity exercise can help flush lactic acid out of the muscles and facilitate faster recovery Replenishment of glycogen* following continuous, high intensity endurance activities 60% in 10 hours 100% in 48 hours Replenishment of glycogen* following intermittent activity 40% in 2 hours 55% in two hours 100% in 24 hours Anaerobic Alactic (immediate) Very high intensity; explosive movements (up to 10 seconds, unless stores have time to replenish) 50% replenished in 30 seconds 2 minutes for complete restoration (if resting) *in order to replenish glycogen stores, athletes must consume carbohydraterich foods Athletic abilities developed by training this system Aerobic power (highest intensity that still involves the aerobic (oxygen) system) Aerobic endurance (ability of the body to supply muscles with oxygen for long periods) Muscular endurance (repeated muscle contractions) Speed (moving as fast as possible; 10 seconds to 2 minutes) Power (moving against resistance or a force as fast as possible) Maximum speed (up to 10 seconds) Muscular endurance Use in triathlon Dominant system in triathlon; all components. Supplement to aerobic activity at high intensities (e.g. surges, accelerations, longer than 2min) First two minutes of higher intensity activity within the race (e.g. first m of the swim). Race starts, surges, rapid accelerations and/or power increases up to 10 seconds
6 42 The diagram below is a hypothetical energy chart of an athlete completing a sprint distance triathlon. The lighter region at the bottom represents the aerobic, or long term system. This system is dominant throughout the race. The darker grey represents the anaerobic lactic system. As athletes increase intensity, for example, cycling or running uphill, they will start to use more anaerobic energy pathways. The black region at the top of the graph represents the anaerobic alactic system. Athletes activate this system for only very short periods at extremely high intensities for example starting a race. The span of systems an athlete utilizes during a triathlon event illustrates why it is important to balance training using a variety of intensities. After developing an aerobic base of fitness and strength, training should be designed to condition athletes for the specific demands of their event. Energy Use: Sprint Distance Triathlon (750m swim, 20km cycle, 5km run) high Immediate system (anaerobic alactic) Short term system (anaerobic lactic) Long term system (aerobic) Intensity low start 2-10min Swim exit 300m to T-1 (run) T-1 & bike mount Bike (flats) Bike (rolling hills) Flats T-2 Run (flats) Run (hills) Sprint finish (300m) Race Components and Terrain Total Race Time (in minutes) Energy Use: Olympic Distance Triathlon (1.5km swim, 40km cycle, 10km run) Based on the information you now know about energy systems, draw your own interpretation of an athlete s energy use (during an Olympic Distance triathlon) on the chart below. high Immediate system (anaerobic alactic) Short term system (anaerobic lactic) Long term system (aerobic) Intensity low Start (at water edge) swim Swim exit (beach) 100m to T-1 and T-1 Bike mount and start of cycle Bike (racing to keep up with another athlete) Bike (5 steep hills; accents and descents) Bike (flat, slightly rolling, 4 surges of sec. each) Race Components and Terrain T-2 Run 1km uphill Flat for 3km; 2km on trails; 2km slight downhill; 1km with 3x100m steep hills Finish (1km flat) Total Time (in minutes)
7 43 Create your own energy use diagram for a race distance of your choice. Label the terrain, components of the course, and time for each. When you have completed the diagram, swap with another coach and analyze each of your races. Would you change anything based on your discussion? Energy Use: Distance Triathlon ( swim, cycle, run) high Immediate system (anaerobic alactic) Short term system (anaerobic lactic) Long term system (aerobic) Intensity low Race Components and Terrain Total Race Time (in minutes) training the energy systems There are more and less formal methods of training the energy systems. However, it is important to realize that MANY variables affect how well these methods work. There is no one right way to train each energy system. Every athlete will respond differently to training depending on age, ability, past training, morphology (body type), physiology (e.g. muscle fiber type), character, mental state, motivation, skill level, and other variables. Before moving on to more formal methods of training, use the chart below to brainstorm some creative methods of training each energy system, based on the information you already know. Just as the body uses a blend of energy systems within a race, training also involves a combination of energy systems within practices. Immediate system (Anaerobic Alactic) E.g. practice multiple swim starts with several minutes rest between E.g. flying bike mount + 200m power cycling (standing up) Short term system (Anaerobic Lactic) E.g. After a 15 min. warm-up, cycle spurts of 2-3 minutes very fast with easy riding to recover in between E.g. ride repetitions of hills (1-2 minutes each with several minutes rest between) Long Term system (Aerobic) E.g. run for 60 minutes at talking pace (easy intensity) E.g. after a warm-up, do a 15 min. hard cycle at race pace
8 44 general training guidelines Formal training of the energy systems is part science and part art. Coaches must take into consideration the science of what system to train, when, and how often with the individual needs and capacities of each athlete. Novice athletes require different variations of training, with a focus on the aerobic system for the first two to three years they are in triathlon. Below are some GENERAL guidelines for training each system. There are derivatives of the energy systems that you might be familiar with such as speed, power, endurance, and strength. These terms refer to athletic abilities or components of fitness that different train aspects of the energy systems and other systems in the body concurrently. More information on these holistic concepts will be introduced later in this module. Number of sessions per week Recovery time between sessions Duration or time Number of intervals or repetitions Rest between intervals Intensity Aerobic system (lower intensities) Aerobic-anaerobic mixed systems (high intensities for longer than 2 min.) Anaerobic system Anaerobic Alactic system 3 to 5 times a week 1 to 2 times a week 2 to 3 times a week 1-2 times a week 6 to 36 hours 24 to 48 hours 24 to 36 hours 24 to 48 hours Longer than 15 minutes per interval or segment Usually just one repetition per practice (e.g. a long run) N/A Easy pace to moderate pace (able to talk slightly out of breath but not labouring) 10 to 30 minute efforts (moderate to high intensity) 2 to 10 minutes (shorter, higher intensity efforts) 1 for min. efforts 2 to 10 repetitions for 2-10min. efforts 2 to 10 minutes Work: Rest ratio 1 : 0.5 or 1:1 or 1:1.5 (e.g. for a 5 min. interval, athletes rest for 2.5 minutes, 5 minutes or 7.5 minutes) Race pace to near maximum effort 20 seconds to 2 minute intervals 5 to 10 second intervals 4 to 12 repetitions 8 to 18 repetitions 60 seconds to 8 minutes. Work : Rest ratio 1 : 3 or 4 (e.g. for a 1 min. interval, athletes rest for 3 or 4 min.) Near maximum effort 20 seconds to 5 minutes (usually training is done in sets groups of 4 to 6 efforts with sec. between efforts followed by 3-5 min. between sets to allow ATP stores to replenish) Explosive, maximum effort How do you think these training recommendations will differ for novice athletes (1-2 years in the sport) and intermediate level athletes (2-5 years in the sport)?
9 45 In the chart below, design a workout or activity to train each system in each of the sports. As you apply the general guidelines, consider how you might be more creative and innovative in applying these guidelines to designing activities. Throughout your coaching career, you will continue to expand your knowledge of these systems, their application and how each athlete adapts to training. Aerobic system (lower intensities) Aerobic-anaerobic mixed systems (high intensities for longer than 2 minutes) Anaerobic system Anaerobic Alactic system Swim Bike Run Transition
10 46 triathlon energy Now that you have some knowledge of the energy systems and how to train them, it is time to apply this information to triathlon. Training involves both general and specific components. More information on general components will be covered later in this module. For now, we will deal with the specific energy requirements an athlete might encounter when doing a triathlon. Based on these sport-specific requirements AND an analysis of athletes strengths and weaknesses, a coach can develop specific programmes that best train the athlete to meet their goals in the sport. 1. Read each activity under Triathlon Component in the chart. 2. Decide what energy system or systems would dominate in each activity and record it in the second column. 3. Discuss methods of training this activity and record ideas in the third column. Use the information you have learned on energy systems related to frequency of training, length of efforts, and rest periods. Triathlon Component Dominant Energy System(s) Training Methods E.g. Race start Anaerobic alactic Repetitions of simulated starts (pool starts; dive starts; beach starts) Reaction time drills Short swim sprints up to 10 sec. with 3 min. active rest Swim (first m) Swim (main component) Swim exit Travel to transition Short (100m) Long (200m+) Swim to bike transition (T-1) Taking off and putting on equipment or clothing Unracking bike Traveling with bike through transition to mount line Mounting bike First 1-2 km on the bike 1. Slow pace while hydrating 2. Fast pace while sprinting up to speed Biking hills (longer than 10 sec. each) Biking flats Surging to catch someone or trying to keep pace with another athlete (10-15 sec)
11 47 Triathlon Component Dismount bike Dominant Energy System(s) Training Methods Bike to Run Transition (T-2) Traveling with bike through transition to bike racks Taking off helmet; changing shoes (if applicable) Walking or running out of transition First 1km of the run 1. sprinting to the cheers of the crowds 2. Jogging slowly to warm up the running legs Running up a steep, short hill (about 12 sec.) Running through 2km of trails (off-road; soft surface) Running flats (slightly higher intensity to keep up with someone for 2-3 km) Running at talking pace for 10 to 15 minutes. Sprinting the last 200m of the run (about 45 seconds) Walking after finishing the race for 5 to 10 minutes Other: Add additional activities, skills, or components of a triathlon below that you think should be in the list. Other: Other: Other: Other:
12 holistic energy systems The energy systems require a number of systems in the body to work in synchrony. 48 The Cardiovascular and Respiratory Systems The cardiovascular system (heart, blood vessels, arteries) and cardiorespiratory (heart and lungs) systems help deliver oxygen to the muscles for aerobic metabolism. The circulatory system also removes waste products from the body, such as lactic acid, and delivers nutrients to the muscles from food for glycogen storage and other functions. What effect will a stronger, more efficient heart muscle have on an athlete s anaerobic and aerobic performance? The Nervous System The neural system includes the CNS (central nervous system the brain and spinal cord) and the PNS (peripheral nervous system all nerves extending to all parts of the body). No movement would occur without the functioning of this system which is responsible for both conscious and subconscious activation of muscles. As the nervous system fatigues, efficiency of muscle contraction decreases. If muscle contraction decreases with fatigue how will this affect athletes skills and technique? How might changes in skill, or technique, affect anaerobic and aerobic performance? The nervous system is also responsible for psychological influences on performance such as confidence, anxiety, motivation, emotion, and related areas. All thought processes related to learning, memory, perception, and attention are also controlled by the nervous system. How might a strong mindset and positive psychological outlook affect the rate and degree of fatigue? The Musculo-Skeletal System The muscular and skeletal systems create a structure for energy systems to train. Bones provide the frame on which muscles pull to create movement. Although often thought of as solid and inflexible, bones are actually factories that produce much of the body s red blood cell store. Red blood cells contain hemoglobin which transports over 95% of the oxygen in the body to working muscles. In children, bones are pliable and flexible. Physical activity, or force of the muscles pulling on bones, results in a stronger skeletal structure. Over the long term bones supercompensate for the trauma and grow stronger. Overuse or extremely high loads (forces) impact bone formation and in extreme cases, deformation. As people age, bones tend to grow more brittle as mineral density declines.
13 49 What effects might each energy system have on the skeletal system? Are there risks or benefits to anaerobic alactic (explosive, powerful) training on the bones of children and older adults? What effects might excessive distance training have on the skeletal system? Muscles contract as a result of stimulation from nerve fibers or electrical signals transmitted via the nervous system. Muscles only pull, they do not push so they work in groups. During a movement, one muscle or group of muscles act as the agonist (primary movers of a bone in a certain direction). Another group assists or supports the movement. Antagonist muscles resist or oppose the movement, in some cases guarding against injury by restricting the range of motion of a joint. If an athlete has inefficient technique and uses too many muscles to perform movements, what effect will this have on energy system efficiency and use? Skeletal muscles are composed of different fiber types: slow twitch, fast twitch, and intermediate types. (Note, there are sub-groups of each type, but they will not be detailed in this module). Slow twitch muscles are slow to fatigue, produce comparatively low forces, and are small in diameter. Fast twitch fibers fatigue quickly, are more explosive, produce large forces, and are large in diameter. Intermediate fibers have moderate resistance to fatigue, intermediate force capacity and diameter. People have a genetically determined ratio of each fiber type, however, these can be modified through training. Intermediate fibers are the easiest to train and can act MORE like slow twitch or MORE like fast twitch depending on the type of training. Slow and fast twitch muscle fibers can be modified as well, but not to the same extent as intermediate fibers. Someone with a majority of slow twitch fibers will be predisposed to longer distance events. Likewise, an athlete with a majority of fast twitch fibers will excel at shorter, more powerful speed-based events. Are there parallels between the energy systems and muscle fiber types? Do you think an athlete with a majority of fast twitch muscle fibers would respond more quickly to aerobic or anaerobic training? Why?
14 50 All systems of the body are affected by the fuel athletes consume. Energy systems are directly and indirectly affected by innumerable connections between nutrition and performance. A few examples that are particularly relevant to triathlon are: Carbohydrate is the energy nutrient. Without sufficient CHO intake, glycogen stores will be affected and athlete performance will suffer. Consuming small amounts of carbohydrate during training and racing can maintain glucose levels in the blood and slow down the glycogen-depletion process. Glucose is vital to brain function. If glucose levels are too low the brain starts to slow down, neurons misfire, and performance is inhibited. Water is a conductor of electricity and because nervous system and muscles communicate through electrical signals, dehydration can disrupt nervous system function. Water also facilitates the diffusion of oxygen from the lungs to the blood, helps lubricate tissues in the body, aids in digestion, and regulates body temperature, among other jobs. Fats (particularly unsaturated) are also critical to performance. Besides providing energy reserves and essential components of cell membranes and nerve fibers, fatty acids transport the vitamins A, D, E, and K. These vitamins are critical to recovery, calcium absorption (i.e. muscle function, bone integrity see below), red blood cell production. What effect will insufficient fat intake have on triathlon performance? Protein is the healing nutrient and performs functions such as tissue growth, regeneration, maintenance of the immune system, regulation of fluid balance in the body, and production of hormones, enzymes, and hemoglobin. How might insufficient intake of a) carbohydrates, b) fats, c) protein, and d) water, affect the performance of the anaerobic and aerobic systems? Vitamins and minerals are vital to performance. They do not provide energy, but improve the efficiency of all processes related to energy production. Calcium is essential for bone health and plays a vital role in muscle contraction. Best sources include dairy products, green leafy vegetables, and legumes. Iron is a component of hemoglobin contained in red blood cells and responsible for over 95% of oxygen delivery in the body. Iron is also involved in ATP production in the aerobic system. Iron is found primarily in meats, poultry, and dried fruits (red meats providing the highest levels of iron to the body). Iron deficiency can lead to anemia which decreases oxygen transport, increases fatigue, and limits both training and racing ability. *Iron deficiency has long been an issue with female endurance athletes, as iron is lost through menstruation, sweat, and long distance running. Athletes who restrict their diets e.g. eat insufficient quantities of protein, red meats, and other key nutrients are at particular risk for iron deficient anemia.
15 51 Potassium and magnesium play roles in muscle and nerve function. Key sources of these minerals are nuts, legumes, dark green leafy vegetables, seafood, poultry, and dairy products. The B vitamins help the body convert carbohydrates into energy; assist in red blood cell production; help the body use proteins; support the nervous system; among other jobs. Sources differ depending on the vitamin. Some general sources include fortified breads, cereals, whole grains; lean meats, eggs, legumes, dairy products, nuts; poultry; seafood; and a variety of dark green leafy vegetables. Vitamin C helps the body absorb iron, promotes wound healing, and assists the body s immune system. Best sources include citrus fruits, strawberries, tomatoes, broccoli, green peppers and other fruits and vegetables. Based on the connections between nutrition and performance, discuss the benefits of consuming a wide VARIETY of foods in the diet. Based on the information you have just reviewed, identify all the possible connections between the energy systems and various nutrients, minerals, and vitamins below. Keep in mind that this information represents only a small snapshot of nutrition-performance relationships. E.g. CHO s are converted to muscle glycogen (for moderate to high intensity aerobic work) Aerobic System Anaerobic System As a coach, what recommendations would you give your athletes based on these relationships? Justify your response.
16 derivatives of the energy systems 52 Fitness abilities As mentioned earlier, there are derivatives of the energy systems that define more familiar training methods in sport. These terms refer to athletic abilities or components of fitness that different train aspects of the energy systems and other systems in the body concurrently. Think back to the list of triathlon components on pages 8 and 9. As you read the following list, consider what fitness abilities are required in each triathlon component. Athletic or fitness abilities are trained according to sport-specific needs. The specific distance of the event will also help determine the specific fitness requirements. While triathlon is primarily a contest of endurance, all the fitness abilities play a role in an athlete s performance. Under each definition, write an example from triathlon. Cardiovascular or Aerobic Endurance The ability of the heart, lungs, and blood vessels to deliver adequate amounts of oxygen and nutrients to exercising muscles over long periods. Low to moderate efforts for longer than 15 minutes. Dominant systems involved: Aerobic energy system, circulatory system, and respiratory system Triathlon example: Aerobic Power or Aerobic Capacity (VO 2 max) The point (intensity) at which the maximum amount of oxygen that can be delivered to muscles and used by the body before having to rely 100% on anaerobic processes. Very intense efforts between 2 and 10 minutes (15 minutes for highly trained athletes). Dominant systems involved: Aerobic energy system, circulatory system, and respiratory system Triathlon example: Speed and Speed Endurance The ability to perform a movement as quickly as possible or to move as quickly as possible especially over short distances. Maximum intensity for up to 20 seconds. Speed endurance is the ability to maintain a very high speed for longer periods. Maximum intensity for up to 2 minutes. Dominant systems involved: Anaerobic lactic and alactic energy systems, muscular, and nervous systems Triathlon example: Muscular Endurance The ability of muscles to resist fatigue and contract repeatedly over time. Dominant systems involved: aerobic and anaerobic lactic energy systems, muscular, and nervous systems Triathlon example:
17 53 Muscular Strength The ability of a muscle to exert force; the ability to overcome great resistance. Maximum strength involves one maximum force exerted by the muscle. Submaximal strength involves moving a sub-maximal resistance for less than 30 seconds or less than 15 repetitions. Systems involved: all energy systems (anaerobic lactic and alactic dominant), muscular, and nervous systems Triathlon example: Power The ability of muscles to overcome a resistance at maximal speed (force X time); a combination of strength and speed. Involves quick, explosive movements. Systems involved: anaerobic alactic and lactic energy systems, muscular, and nervous systems Triathlon example: Flexibility The range of motion through which joints can move. Flexibility is influenced by length, strength, activation, and relaxation of the muscles around a joint (e.g. shoulder, hip, knee, ankle, etc.). Dominant systems involved: aerobic energy system, muscular, skeletal, and nervous systems Triathlon example: Balance (skill-related fitness component) The ability to maintain equilibrium while stationary (static balance) or moving (dynamic balance). Dominant systems involved: all energy systems (the postural muscles responsible for more static balances are highly aerobic; the movements required to maintain balance in sudden, quick movements (e.g. avoiding an obstacle on the bike) require anaerobic alactic system integration); muscular, nervous, and vestibular systems Triathlon example: Coordination (skill-related fitness component) The ability to use the senses in concert with the body to perform movements smoothly and accurately. Involves synchronization (timing, rhythm) of multiple actions. Dominant systems involved: all energy systems (dependent on requirements of the task), muscular, sensory, and nervous systems Triathlon example:
18 fitness abilities: application Now that you have an understanding of what each fitness component requires and where it fits with triathlon, you can apply these to planning and training in each sport. Fill out the chart below with your own ideas, and then compare with others and record your ideas on page 17. The Planning module will further apply energy systems and fitness abilities to annual, seasonal, and weekly schedules. 54 Swim Bike Run Combined sports (transitions, bricks) Aerobic endurance Aerobic power Speed Speed endurance Muscular endurance Muscular strength Power Flexibility Balance Coordination
19 55 fitness abilities: other applications Aerobic endurance Swim Bike Run Combined sports (transitions, bricks) Aerobic power Speed Speed endurance Muscular endurance Muscular strength Power Flexibility Balance Coordination Notes
20 coaching: best practices 56 As you move on to learn more formal methods of training, it is important to remember that coaching is both science AND art. As you apply these concepts to planning, training, and finally to your own programmes, keep the following advice in mind. Learn about your athletes how they respond to training; what they enjoy or dislike; their history, morphology (body type); goals; psychology, emotions, character, and so on. Learn the tools training methods, how the energy systems work; evaluation methods for measuring fitness, teaching methods. Keep up with recent trends in research and science, but always take a critical eye when learning. There are key principles, but there are MORE variations within those principles than constants. Never stop learning. Apply tools to meet your athletes needs. Avoid using tools just because you have them. Apply tools with a purpose. Do not use tools just because someone else uses them. Track and measure how well the tools work so changes can be made if a tool is not working (assessment and evaluation). concluding questions It is now time to take this information on training and apply it to weekly, monthly, seasonal, and annual plans. How do you schedule energy systems over a year? How do you alternate sports, training intensities, and rest periods within a week? What differences will there be in programmes for athletes doing sprint distance triathlons and athletes aiming for Olympic distance events? The following questions will start you thinking about how to approach long and short term planning. 1 Do you think all athletes use the same combination of energy systems in each sport in a triathlon (swim, cycle, transitions, and run)? Explain your answer. 2 What differences do you think exist between the energy systems of adults, youth and children? 3 How would you schedule training for different energy systems and fitness abilities for a novice athlete over a year-long period? 4 What individual differences might you expect to see in: a) athletes energy systems, b) their requirements for training, and c) their adaptation to training? How will these variables affect how you schedule training over a month, a season, or a year?
21 references 57 Anderson, G., & Fernstrom, K. (Eds.) (2000). Fitness theory for healthy living. Abbotsford, Canada: UCFV Press. Bar-Or, O., & Rowland, T.W. (2004). Pediatric exercise medicine. Champaign, IL: Human Kinetics. Bompa, T.O. (1999). Periodization: Theory and methodology of training: Fourth edition. Champaign, IL: Human Kinetics. Burrell, L., & Rosenkranz, R. (2003). Registered triathlon leader. Libby Burrell. Clark, N. (1990). Sports nutrition guidebook: Second edition. Champaign, IL: Human Kinetics. Coaches Association of Canada (CAC) (2005). Reference material: Competition Introduction Weekend A & B. Canada: CAC. Corbin, C., & Lindsay, R. (1997). Concepts of physical fitness. USA: McGraw Hill. Greene, L., & Pate, R. (2004). Training for young distance runners: Second edition. Champaign, IL: Human Kinetics. Hoffman, J. (2002). Physiological aspects of sport training and performance. Champaign, IL: Human Kinetics. Martin, D., & Coe, P. (1997). Better training for distance runners: Second edition. Champaign, IL: Human Kinetics. McArdle, W.D., Katch, F.I., & Katch, V.L. (2001). Exercise physiology: Energy, nutrition, and human performance. Baltimore, Maryland: Williams & Wilkins. Rowland, T.W. (2005). Children s exercise physiology: Second edition. Champaign, IL: Human Kinetics. Vander, A.J., Sherman, J.H., & Luciano, D.S. (1994). Human physiology: Sixth edition. US: McGraw Hill.
23 appendix A Reference Scale for Rating of Perceived Exertion and Training Zones Gale Bernhardt 2003 Zone Swim Pace Percent of Lactate Threshold Heart Rate (Bike) Percent of Lactate Threshold Heart Rate (Run) 59 Rating of Perceived Exertion or RPE (Borg Scale) Breathing and Perception Using Running as the Example Purpose and Crossreference of Terms Commonly Used To Describe Each Zone 1 Work on form, no clock watching. 2 T-pace + 10 sec per T-Pace + 5 sec per and less 84 and less 6-9 Gentle rhythmic breathing. Pace is easy and relaxed. For running, intensity is a jog or trot Breathing rate and pace increase slightly. Many notice a change with slightly deeper breathing, although still comfortable. Running pace remains comfortable and conversations possible Aware of breathing a little harder, pace is moderate. It is more difficult to hold conversation. Easy, Aerobic, Recovery Aerobic, Extensive Endurance, Aerobic Threshold Endurance (Note: Some coaches call this region Lactate Threshold. See text for details.) Tempo, Intensive Endurance Longer distance (2-3 x Olympic Distance) race pace for experienced athletes is typically within Zones 1 to 3 4 T-Pace Starting to breathe hard, pace is fast and beginning to get uncomfortable, approaching all-out onehour run pace. 5a T-Pace Breathing deep and forceful, many notice a second significant change in breathing pattern. Pace is all -out sustainable for one- to one-and-a-half hours. Mental focus required, moderately uncomfortable and conversation undesireable. Subthreshold, Muscular Endurance, Threshold- Endurance, Anaerobic Threshold Endurance Lactate Threshold Endurance, Anaerobic Threshold Endurance, Superthreshold, Muscular Endurance Olympic-distance race pace is typically Zones 4 to 5a for experienced athletes 5b T-Pace 5 sec per Heavy, labored breathing. Pace is noticeably challenging but sustainable for 15 to 30 minutes. Discomfort is high but manageable. Aerobic Capacity, Speed Endurance, Anaerobic Endurance Sprint-distance race pace is typically Zones 4-5b, with limited 5c for experienced athletes. 5c As Fast as Possible Maximal exertion in breathing, pace is sprinting effort, high discomfort that is unsustainable for over one minute. Anaerobic Capacity, Power Reprinted with permission from Triathlon Training Basics, Gale Bernhardt, VeloPress, 2004.
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USCGA Health and Physical Education Fitness Preparation Guidelines MUSCULAR STRENGTH Muscular strength and endurance can be improved by systematically increasing the load (resistance) that you are using.
Triathlon Performance Solutions Presents: The Twelve-Week Race Plan Race distance: Olympic Athlete level: Intermediate level with at least two years of Olympic distance racing experience Hours Per Week:
Marathon Training Program for Your First Marathon By Ben Wisbey Coach Endurance Sports Training Endurance Sports Training offers individually written training programs for runners of all abilities. For
The Peak Centre for Human Performance The Peak Centre for Human Performance is Canada's leader in individualized training solutions. Whether you exercise for performance improvements, health or fitness,
What Each Vitamin & Mineral Does In Your Body Vitamin A Prevents skin disorders, such as acne, wrinkling and age spots. Enhances the immune system protects against colds, flu, and infections to kidney,
Engage: Brainstorming Body s Record the structures and function of each body system in the table below. Body Nervous Circulatory Excretory Immune Digestive Respiratory Skeletal Muscular Endocrine Integumentary
Flyball Dogs and Injury Prevention Conditioning, warm-up and cool-down Carol J. Helfer, D.V.M. Canine Peak Performance www.caninepeakperformance.com Most injuries seen in flyball and agility dogs are repetitive
Training for a 10k Event By Ben Wisbey Introduction Many runners set their sights on running the marathon as they feel they have no speed, and are therefore not suited to shorter races, such as 5 and 10km
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Water It s Crucial Role in Health By: James L. Holly, MD After a two week hiatus, we return to our series entitled, Aging Well. It is often the case that in health we become so infatuated with the exotic,
Chapter Two Training by Wild Women On Top Your decision to enter Coastrek will give you an opportunity to break down physical and mental barriers and achieve an extraordinary goal. Walking continuously
Half-Ironman Specific Training Marty Gaal, CSCS One Step Beyond www.osbmultisport.com Keys to season success Long term planning and goal-setting Development of strong aerobic conditioning (base training)
Standard Grade Swimming Name Teacher Class P.E. Department Crieff High School Miss Steele Jan 10 1 Contents Tens Workbook Reference Swimming Section p87-92 and p127-128. Background Information Page 3 Stroke
Fit for Flight Developing a Personal Fitness Program The purpose of this brochure is to provide you with basic guidelines for developing a balanced physical fitness program and customizing a workout to
Tri ing to Run Faster Tri ing to Run Faster Regular Exercise Outdoor Activities Active and Fit and Balanced Cross-training What? Cross training is typically defined as an exercise program that uses several
Anaerobic and Aerobic Training Adaptations Chapters 5 & 6 Adaptations to Training Chronic exercise provides stimulus for the systems of the body to change Systems will adapt according to level, intensity,
The Fast Marathoner 2001 Joe Friel Maybe you ve been thinking about running a marathon later this season. If your only goal is to finish, which is a good idea if this will be your first time at this distance,
Part II, Muscle: Mechanisms of Contraction and Neural Control, Chapter 12 Outline of class notes Objectives: After studying part II of this chapter you should be able to: 1. Discuss how contractile force
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4 Basic Training Methodology Editors: Thor S. Nilsen (NOR), Ted Daigneault (CAN), Matt Smith (USA) 58 4. BASIC TRAINING METHODOLOGY 1.0 INTRODUCTION The role of the coach in the development of athletic
Anatomy and Physiology Warm up questions Fall 2013 QUESTION POSSIBLE ANSWERS : Chapter 1 Introduction and Regions Chapter 2 Chemistry I can name systems of the I can identify regions of the I can describe
Chapter 9: Strength Training Program Design ACE Personal Trainer Manual Third Edition Introduction There are six (6) types of resistance training: 1. Isometric force development 2. Concentric force development
Chetek-Weyerhaeuser High School Anatomy and Physiology Units and Anatomy and Physiology A Unit 1 Introduction to Human Anatomy and Physiology (6 days) Essential Question: How do the systems of the human
FLEXIBILITY It has been proven that participating in a flexibility program will have numerous benefits. A flexibility-training program is a planned and deliberate program of specific stretching exercises
Muscle Tissue Muscle Physiology Chapter 12 Specially designed to contract Generates mechanical force Functions locomotion and external movements internal movement (circulation, digestion) heat generation
Nutritional Glossary This glossary provides nutrition information about the nutrients commonly found in fruits, vegetables, and other plant foods Each glossary definition has a long and a short version.
What is Physical Fitness? Physical fitness is made up of two components: Skill-related fitness and Health related fitness. Skill related fitness items are factors, which relate to the possibility of you
Strength Training For Runners Be the strongest, fastest athlete you can be Agenda Why to strength train and the benefits Myths about runners and strength training What to do How often Example program About
BIO 137: CHAPTER 1 OBJECTIVES 1. Define the terms anatomy and physiology, and explain their relationship using an example of a human structure with its corresponding function. A. ANATOMY = the study of
Muscle Fibres Muscles are composed of thousands of individual muscle fibres, which are held together by connective tissue. However, muscle fibres may differ in physiological makeup. Anatomy and Physiology
Pulmonary Rehabilitation Program - Home Exercise Program Getting Started Regular exercise should be a part of life for everyone. Exercise improves the body's tolerance to activity and work, and strengthens
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Vitamins & Minerals Chart Vitamins & Minerals Functions Food Sources Water-soluble Vitamin B1-Thiamin Necessary to help the body maximizes the use of carbohydrate, its major source of energy. Essential
Estimating Your Max Heart Rate There are a number of ways to estimate your maximum heart rate. The best way is to get on a treadmill and slowly increase the speed or the incline until your heart rate is
FAT 411: Why you can t live without it In the many nutrition talks I have done in the past, I have received numerous questions surrounding the somewhat misunderstood macronutrient of fat. Question range
Archery: Coaching Young Athletes Developing Fundamental Movement Skills Make a long term commitment Long Term Athlete Development Long Term Athlete Development (LTAD) is a strategy for helping youngsters
MULTIPLE CHOICE QUESTION PAPER Paper number APNU3.0 Please insert this reference number in the appropriate boxes on your candidate answer sheet Title MOCK PAPER Time allocation 50 minutes Level 3 Applying
Sport & Recreation Simple steps to plan your cardio workouts What is it and why would you do it? Getting your heart rate up to certain levels and making your lungs work harder for 20-60 minutes, 3 to 5
Altitude Thermoregulation & Extreme Environments Reduced PO 2 The Stress of Altitude O 2 Transport Cascade Progressive change in environments oxygen pressure & various body areas Oxygen loading at altitude:
Animal Systems: The Musculoskeletal System Tissues, Organs, and Systems of Living Things Cells, Cell Division, and Animal Systems and Plant Systems Cell Specialization Human Systems The Digestive The Circulatory
SCHS CROSS COUNTRY SUMMER TRAINING Welcome to the summer training program. This is a nine week program designed to elevate your mileage slowly and build your fitness so you ll be able to hit the ground
Nutrition Blood Sugar & Glycaemic Index Lesley Loizou The human body is designed to run on carbohydrates (CHO). While we can use protein and fat for energy, the easiest and most smoke-free fuel is carbohydrate.
Lecture 13: Minerals What are Minerals Minerals are elements, can be found on the periodic table Inorganic (in chemical sense) Nutrition 150 Shallin Busch, Ph.D. Not broken down during digestion nor destroyed
Strength and Conditioning Program Guidelines All speed work must be performed when the body is fully rested. Proper sprinting techniques must be taught and mastered by the player. Adequate rest must follow
Basics www.cyclesportcoaching.com of Cycling Training n David Ertl USA Cycling Level 1 Coach www.cyclesportcoaching.com 0 Disclaimer This e-book is intended to inform the reader of the basics of a cycling
Study Guide Cells Unit Test Matching. Write the letter of the correct response on the line. You may use the responses more than once. A. proteins B. simple carbohydrates C. complex carbohydrates D. lipids
Weight Room Rules 1. The Weight Room and Recreation Facilities are for the use of Barnard students, Barnard faculty & staff, Barnard alumnae (with Sport Pass) and Columbia undergraduate students (CC, SEAS).
Grade: 10,11, and 12 Subject: Anatomy and Physiology First Marking Period Define anatomy and physiology, and describe various subspecialties of each discipline. Describe the five basic functions of living
Lactate Threshold Training vs. Interval Training Factors to Consider: 1) Age/Experience of the Runner Lactate Threshold workouts are typically Tempo Runs (defined as runs longer than race distance at 15-20
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Cellular Energy: ATP & Enzymes What is it? Where do organism s get it? How do they use it? Where does Energy come from? Ultimately, from the sun. It is transferred between organisms in the earth s lithosphere,
Fitter, Faster, Stronger, Longer: Precor Cardio Development Program The Precor Cardio Development Program is a 3 phase training program that progressively guides your clients towards aerobic fitness and
CONDITIONING PROGRAM Speed and Agility are two major components of sport that need to be trained just like strength, size, and power are developed in the weight room. It is true that no matter what your
SS-207-06 For more information, visit the Ohio Department of Aging web site at: http://www.goldenbuckeye.com and Ohio State University Extension s Aging in Ohio web site at: http://www.hec.ohio-state.edu/famlife/aging
.. LW Coaching 100 km Marathon Mountain Bike Race Personal Record Training Plan Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Strength Bike Bike Bike Strength Bike MTB 15:40 0:45 1:10 2:00 2:00 0:45
BACKPACKING TRIP DIFFICULTY SNAPSHOT Of course these ratings are only an indicator of hike difficulty - every hike has its variables beyond elevation gain and distance including weather, experience/fitness,
Nutrition for Endurance: Cycling Superior cycling ability comes from good training. However, without good food choices and the correct timing of meals, your training and performance will suffer. You need
Tymikia S. Glenn, BS ACSM CPT Fitness and Membership Director Milan Family YMCA Benefits of Starting an Exercise Program 1. Helps build and maintain healthy bones, muscles and joints 2. Reduces feelings
7 Answers to end-of-chapter questions Multiple choice questions 1 B 2 B 3 A 4 B 5 A 6 D 7 C 8 C 9 B 10 B Structured questions 11 a i Maintenance of a constant internal environment within set limits i Concentration
Appendix J CPT Content Outline and Domain Weightings National Academy of Sports Medicine (NASM) Page 147 National Academy of Sports Medicine - Certified Personal Trainer (CPT) Content Outline Domain I:
Exercise Metabolism II Oxygen debt & deficit Lactate threshold --------------------------------------------------------------- VO2max, VO2max and Lactate threshold CHO and fat metabolism during exercise
Section 1 (The Body s Transport System) Chapter 16: Circulation 7 th Grade Cardiovascular system (the circulatory system) includes the heart, blood vessels, and blood carries needed substances to the cells
Exercise Principles and Guidelines for Persons with Cerebral Palsy and Neuromuscular Disorders INTRODUCTION: Health and well being are the result of many factors: Physical activity is one of these factors.
PHYSICAL ACTIVITY & EXERCISE STRATEGIES FOR BARIATRIC SURGERY PATIENTS The University of Chicago Hospitals Center for the Surgical Treatment of Obesity (March 2005) BENEFITS OF PHYSICAL ACTIVITY In order
thetrilife.com 12 Week First Sprint Triathlon Training Program Is this the program for you? This program has been designed for someone with 3 to 5 hours a week to train. It is assumed that you have been
Strength and Stability Training for Distance Runners By Ben Wisbey Strength training is one of the most commonly discussed topics amongst distance runners, generating great debates with many strong opinions.
Version 1 General Certificate of Secondary Education June 2012 Physical Education 48903 (Specification 4890) Unit 3: Knowledge and Understanding for the Active Participant (Full Course and Double Award)
Why is exercise important following a heart attack? Slow progression back into daily activity is important to strengthen the heart muscle and return blood flow to normal. By adding aerobic exercises, your
reflect Wind turbines shown in the photo on the right are large structures with blades that move in response to air movement. When the wind blows, the blades rotate. This motion generates energy that is
Sample Endurance Factor Introduction Fitness Training Congratulations on completing your Metabolic Profile! Until recently, this type of assessment was available only to human performance labs and training
Manage cancer related fatigue: For People Affected by Cancer In this pamphlet: What can I do to manage fatigue? What is cancer related fatigue? What causes cancer related fatigue? How can my health care
OVERVIEW Physical Fitness Training 12 Week Preparation Program To help prepare you for a career in law enforcement, the Recruitment Team of the Las Vegas Metropolitan Police Department has instituted a
A 16 week training plan for a sprinter Written by Andrew Maclennan www.getfastandstrong.com/ Please see the outlined programs below. They make up a 16 week block of training. The 16 weeks is divided up
Teacher: Mr. Hartung 9 TH GRADE KINETIC WELLNESS Introduction to 9 th Grade Physical Education Introduction/Overview Chapter 1 10 reasons to get and stay in shape - Key terms you should be able to define