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Physiology and Training for Peak PerformanceTom Vandenbogaerde, Australian Institute of Sport
Presentation Overview:• ~50 min: Snapshot of Training Week, discuss anticipated
physiological adaptations• ~20 min: Planning• ~5 min: Physiology in Context• ~15 min: Questions and Interactions
Snapshot of Training Week
Female 800-m swimmer
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
AM
Low Aer Low Aer HighAer Low Aer Low Aer HighAer Low AerThreshold &Speed VO2max
7200 7000 7000 7000 7000 6000 3000Weights
(Maintenance)
Weights (Maintenance) Cardio 30'
PM
Low Aer RacePace OFF RacePace Low Aer OFF OFF&Speed 50-m reps 150+50
7000 7000 6500 650071200
4x300 freestyle (breathe 3 – 5 by 50’s) on 5’
4x100 medley reverse by 25’s on 1:45
1x200 free drill on 4’
6x50 free on 1’ distance per stroke
4x200 freestyle paddles pull, negative split on 2:45 (HR 130-150)
2:29.9 with small pads
2:24.0 with big pads
2:29.9 with small pads HR 137
2:21.2 with big pads HR 141
2x400 kick on 8’ (HR<150)
10x100 freestyle/ backstroke by 50’s on 1:30
8x50 main stroke drill with fins on 1’
8x50 medley order as (20m fast/30m recovery) on 1:15
odd: 10m in / 10 m out turns
even: dive
2x600 choice swim Total: 7200m
Monday AM – Low Aerobic
Minimum Average Maximum 50-59 60-69 70-79 80-89 90-100
1 1:41:46 67 127 160 19:44 17:10 41:03 19:33 04:16 04:27 160 1136
37.0% 70.0% 88.0% 19.4% 16.9% 40.3% 19.2% 4.2% 4.4% 100.0% 100.0%
Training Session ReportHR Time in sport zones Above
threshol
Training
load Kcal
Max HR: 190
Minimum Average Maximum 50-59 60-69 70-79 80-89 90-100
1 1:41:46 67 127 160 19:44 17:10 41:03 19:33 04:16 04:27 160 1136
37.0% 70.0% 88.0% 19.4% 16.9% 40.3% 19.2% 4.2% 4.4% 100.0% 100.0%
Training Session ReportHR Time in sport zones Above
threshol
Training
load Kcal
Max HR: 190
• Anticipated longer-term adaptations of this training
(longer volume, training slower than threshold speed, ~HR 30 to 70 beats below max)
Increase in number of capillaries around muscle fibres and in the lungs.
Number of capillaries in untrained (A) and trained (B) muscle. (Prior et al. 1997)
Increased blood volume; for an elite-level endurance athlete, the blood volume may be 30% greater than that of the average adult
(Fox, 2004)
Increased stroke volume, meaning a greater volume of oxygen and nutrients are delivered to the body per beat
Increased number of mitochondria(the power generators of the cell, converting oxygen and nutrients into ATP).
Mitochondrial Density Untrained vs Trained Muscle
(Hoppeler et al. 1985)
(Powers & Howley, 1997)
Increased myoglobin (oxygen-binding proteins)
Increased glycogen levels in the muscles
Use of glycogen during exercise (90 min), before, after 5 and after 31 days of training. (Phillips et al. 1996)
PRE5 d
31 d
Fats are an important source of energy for ATP recycling during exercise.
Increase in fat utilisation in the muscle
(Powers & Howley, 1997)
• The rate of fat metabolism in slow-twitch muscle fibres has been estimated to be 10 times greater than in fast-twitch muscle fibres. • Distance swimmers, who may have a higher percentage
of slow-twitch fibres, may burn more fat (and less muscle glycogen) for energy during training.
• Distance swimmers deplete their muscle glycogen supply more slowly. This may be one of the reasons why they seem to tolerate successive days and weeks of hard training better than sprinters do.
Neuromuscular adaptations, technique.
Snapshot of Training Week
Female 800-m swimmer
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
AM
Low Aer Low Aer HighAer Low Aer Low Aer HighAer Low AerThreshold &Speed VO2max
7200 7000 7000 7000 7000 6000 3000Weights
(Maintenance)
Weights (Maintenance) Cardio 30'
PM
Low Aer RacePace OFF RacePace Low Aer OFF OFF&Speed 50-m reps 150+50
7000 7000 6500 650071200
1500 as 300 pull-buoy - 200 IM kick/swim - 300 pull-buoy paddles -
200 IM kick/swim - 300 pull-buoy, bands, pads - 200 IM kick/swim
6x100 as 25! - 3 swim + 3 fins
1500 as 300 swim - 200 kick fins - 300 pads - 200 back - 300 pull
buoy, pads - 200 IM swim
6x100 as 25! - 3 fins + 3 swim
2x 300 pull buoy, pads on 3:55
200 kick fins
300 pads on 4:00
2x100 as 25 fly, 75 free breathe 3,5,7
600 as 50 kick fins under water distance - 50 swim
200 choice Total: 7000m
Monday PM – Low Aerobic with some Speed
• Anticipated longer-term adaptations of this work (longer volume, training slower than threshold speed, ~HR 30 to 70 below max, with some speed)• Similar as Monday morning session, though now with some
longer reps, and including some speed. • Speed:
• increase in the rate and pattern of muscle fibre stimulation by the Central Nervous System
• Trigger anaerobic/a-lactic system
• CP provides the most rapid source of energy and phosphate for ATP recycling.• CP can only be used to recycle ATP for ~4-6 sec of
all-out effort because the storage of CP within muscle fibres is very limited.
Snapshot of Training Week
Female 800-m swimmer
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
AM
Low Aer Low Aer HighAer Low Aer Low Aer HighAer Low AerThreshold &Speed VO2max
7200 7000 7000 7000 7000 6000 3000Weights
(Maintenance)
Weights (Maintenance) Cardio 30'
PM
Low Aer RacePace OFF RacePace Low Aer OFF OFF&Speed 50-m reps 150+50
7000 7000 6500 650071200
2x [150 free; 100 Bk; 50 kick] set 1 swim, set 2 pads, set 3 fins
6x50 as 3 SC reduce on 55, 3 hold SC and reduce time
4x100 kick – 15 easy - 15 fast
6x50 as above
6x800 on 10' negative split
2x300 as 200 free 100 back set 1 drill/swim, set 2 breathe 4-5, set 3
swim/drill
7000m
Tuesday AM – Low Aerobic, short rest
• Anticipated longer-term adaptations of work as in this Tuesday am session (training slower than threshold speed, longer reps ~HR 30 to 70 below max)• Similar as the Monday sessions, though now with longer
reps and less rest.
• Notes:• Training too intensely in the morning in this example could
compromise the afternoon session, where ‘race-pace quality’ is desired.
• Too high intensities may reduce glycogen in muscles too much towards expecting quality performance in the afternoon, and the body will require 24 to 36 h to replace it.
• Swimmers should train at relatively low heart rates to improve the aerobic endurance of slow-twitch fibers, using more fat and less muscle glycogen for energy, especially on days when they are trying to replace the latter substance.
Snapshot of Training Week
Female 800-m swimmer
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
AM
Low Aer Low Aer HighAer Low Aer Low Aer HighAer Low AerThreshold &Speed VO2max
7200 7000 7000 7000 7000 6000 3000Weights
(Maintenance)
Weights (Maintenance) Cardio 30'
PM
Low Aer RacePace OFF RacePace Low Aer OFF OFF&Speed 50-m reps 150+50
7000 7000 6500 650071200
600 as 100 free+50 bk
3x200 negative descend on 2:40
4x150 as 100 breathe 4+50 kick
10x50 as 4 on 60" 1 descend to 3+4 at pace 1 easy; 4 as push start
15/ dive start 25 + 1 easy
12x50 at Race-Pace (~29 s) as 6 repeats on 60” (rest-interval), 6
on 55”
4x150 on 2:00 pull
8x50 at Race-Pace (~29 s) as 4 on 55”, 4 on 50”
4x150 on 2:00 pull
4x50 best effort to turn on 45”
10x200 as 4 on 2:30 A1 negative; 3 on 2:40 A1 breathe 4/5; 2 on
2:50 as 100 free/50 back; 1 as 100 kick/drill Total: 7400m
Tuesday PM – Race-Pace Quality
• Anticipated Effects of Race-Pace Training:• Adaptations
• interaction of aerobic and anaerobic metabolic processes at race-pace
• increase in the rate of anaerobic metabolism
• increases buffering capacity
• May improve the ability to swim with the most efficient combination of stroke rate and stroke length during competition.
• Increase in neuromuscular coordination at fast swim speeds
(Terminology: Lactate Production, Anaerobic Capacity; Lactate Tolerance, Anaerobic Power)
Snapshot of Training Week
Female 800-m swimmer
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
AM
Low Aer Low Aer HighAer Low Aer Low Aer HighAer Low AerThreshold &Speed VO2max
7200 7000 7000 7000 7000 6000 3000Weights
(Maintenance)
Weights (Maintenance) Cardio 30'
PM
Low Aer RacePace OFF RacePace Low Aer OFF OFF&Speed 50-m reps 150+50
7000 7000 6500 650071200
400 free drill/swim
200 pull free/back
400 (drill/swim/build/back)
2x100 kick
400 free descend 100s
4x50 build to turn/ push start 15!
8x150 pull as 2 on 2:05, 4 on 2:00, 2 on 1:55
10x200 threshold (~2:14) on 2:30
100 easy
10x100 threshold (~64s) on 1:15
900 choice Total: 7000m
Wednesday AM - Threshold
• Anticipated adaptations of training at anaerobic threshold speed?
Anaerobic threshold is meant to indicate the max training speed where there is no net H+ accumulation (acidic environment in the muscle). The maximum pace that one can maintain for longer distances/reps. (Increased percentage utilization of the VO2max).• To improve aerobic capacity of slow-twitch and fast-twitch
fibres
Snapshot of Training Week
Female 800-m swimmer
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
AM
Low Aer Low Aer HighAer Low Aer Low Aer HighAer Low AerThreshold &Speed VO2max
7200 7000 7000 7000 7000 6000 3000Weights
(Maintenance)
Weights (Maintenance) Cardio 30'
PM
Low Aer RacePace OFF RacePace Low Aer OFF OFF&Speed 50-m reps 150+50
7000 7000 6500 650071200
Wednesday PM - OFF
• At least three steps for adaptation:
• Create the need for specific adaptation
• Provide nutrients for growth and repair of tissues
• Provide enough rest for growth and repair to take place
Snapshot of Training Week
Female 800-m swimmer
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
AM
Low Aer Low Aer HighAer Low Aer Low Aer HighAer Low AerThreshold &Speed VO2max
7200 7000 7000 7000 7000 6000 3000Weights
(Maintenance)
Weights (Maintenance) Cardio 30'
PM
Low Aer RacePace OFF RacePace Low Aer OFF OFF&Speed 50-m reps 150+50
7000 7000 6500 650071200
3x
400 free swim breathe 4-5 stroke count build
300 pull free/back by 50 pull 50 back/100 IM pull 100IM-50FR
200 kick + board kick no board kick fins 20 UW
3x
3x200 free swim free pull pull or swim on 2:40
3x100 back IM kick
15 rest
6x50 build/ push 20! 25 fast-25 easy descend 1 to 3-6
700 choice continuous
7000m
Thursday AM – Low Aerobic
800 as 200 free; 200 bk; 200 kick; 200 IM drill/swim by 25
4x150 free stroke count - reduce - build by 50
4x50 push start or dive start
3x200 negative descend on 2:40
4x50 descend 1-3 and 1 easy
4x150 on 2:10 plus 50 on 1'
100 easy
3x150 on 2:10 plus 50 on 1'
100 easy
2x150 on 2:10 plus 50 on 1'
100 easy
1x150 on 2:10 plus 50
200 easy
8x150
500 choice 6500m
Thursday PM – Race-Pace
Snapshot of Training Week
Female 800-m swimmer
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
AM
Low Aer Low Aer HighAer Low Aer Low Aer HighAer Low AerThreshold &Speed VO2max
7200 7000 7000 7000 7000 6000 3000Weights
(Maintenance)
Weights (Maintenance) Cardio 30'
PM
Low Aer RacePace OFF RacePace Low Aer OFF OFF&Speed 50-m reps 150+50
7000 7000 6500 650071200
400 free drill/swim
400 pull free/back
400 (drill/swim/build/back)
2x100 kick
400 free descend 100s
4x100 descend 1-4
4x50 odds build to turn, evens push start 15!
10x100 on 2:00 best effort (~61s)
100 easy
8x100 on 2:00 best effort (~61s)
100 easy
6x100 on 2:00 best effort (~61s)
1000 continuous choice Total: 6000m
Saturday AM – VO2 max
• Anticipated adaptations of training at ‘VO2max’• Increase in the maximal oxygen consumption of all trained
muscle fibres.
• Harmful effects of swimming above threshold speed too often.• Athletes can lose endurance by swimming faster than threshold
speeds too frequently in training.• Watch out for performance declines.
• Why?• Reduction in some aspects of aerobic capacity in slow-twitch
fibres.• Low levels of muscle glycogen. • Severe and frequent acidosis has potentially damaging effect
on endocrine and immune system.
Snapshot of Training Week
Female 800-m swimmer
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
AM
Low Aer Low Aer HighAer Low Aer Low Aer HighAer Low AerThreshold &Speed VO2max
7200 7000 7000 7000 7000 6000 3000Weights
(Maintenance)
Weights (Maintenance) Cardio 30'
PM
Low Aer RacePace OFF RacePace Low Aer OFF OFF&Speed 50-m reps 150+50
7000 7000 6500 650071200
Observation that training may be beneficial here for
distance swimmers, on some occasions. Lower heart
rates, ticking over, low volume (e.g. 2-3 km).
Sunday AM
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
AMLow Aer Low Aer OFF Low Aer Low Aer Race-Pace OFF
SR5000 2600 3300 3600 4500
Weights Weights Weights
PMHigh Aer An Cap Low Aer High Aer Low Aer OFF OFF
Race-Pace4800 4800 5000 5000 3400
42000
Fictional Snapshot of Training Week
Male 100-m swimmer
• Summary:• Triggers for adaptation:
• Speed (up to ~20m): A-lactic, Anaerobic, CP• Speed (~30-75m): Lactic, Anaerobic, Aerobic, Glycogen,
buffering capacities• VO2max: Lactic, Anaerobic, Aerobic, Glycogen, buffering
capacities• Threshold: Aerobic, Glycogen and Fat• Low Aerobic: Aerobic, Fat, slow-twitch
• Needs for adaptation: Recovery (rest/sleep/nutrition)• Important: Individualisation• Next: • Planning and Periodisation• Physiology in Context
Planning
• Overload Principle
• Adaptation will not occur unless the demands of training are greater than the usual demands made on a particular physiological mechanism.
too easy
StimulusOvercompensation
Fatigue Compensation
adequate
too hard
• Progression Principle
• One can not train at the same speed week after week and expect to continue improving for example aerobic capacity. One must gradually increase their training intensity throughout the season to provide a progressive overload that will stimulate further improvement.
StimulusStimulus
StimulusStimulus
Stimulus
Month October November December January February March April
Comp A B C D E F G
Phase General Prep Specific Prep Race Prep Taper
Meso 1 2 3 1 2 1 2
Micro 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26
Volume L M H M M H H M H H M L M M H M M H M H M M M L L L
Intensity L L L L L L L L M M M L M H M H H M H M H H H H H H
H = high, M = medium, L = low
Example of a 26-week training plan
From Swimming Fastest, E. Maglischo
• General Preparation Phase• Possible Goals
• Improve VO2
max
• Improve anaerobic capacity
• Improve stroke mechanics, starts and turns.
• Increase overall muscular strength
• Increase specific joint flexibility
• Evaluate for changes of:• Dependent on the possible goals/individual: stroke
efficiency, anaerobic threshold (e.g. T-3000 or 7x200-m step-test); body composition; speed; general muscular strength; range of motion in specific joints
• Specific Preparation Phase• Possible Goals
• Improve VO2
max
• Improve speed
• Increase length at race-pace SR
• Evaluate for changes in e.g.:• Anaerobic threshold
• Sprint speed
• Improvements in stroke length at race speed
• Race Preparation Phase• Possible Goals
• Increase swimmers’ ability to swim longer at race pace or to move from present to desired race pace
• Increase ability to maintain good stroke mechanics when fatigued
• Maintain aerobic capacity of all swimmers
• Refine pacing and racing skills
• Evaluate for changes in e.g.:• Speed
• Starts and turns; stroke efficiency
• Race-pace work
• Taper considerations:• Keep same frequency of sessions, reduce mileage
• Adult/young-adult swimmers need more time to recover than age-group swimmers, probably because of more muscle tissue and greater anaerobic power
• Females need less time for recovery, in general
• Adjustment of caloric intake may be needed during taper
Physiology in Context.
Menu with several dishes to be savoured.
EntréesTeam and Environment
Athletes (Technical Skill, Physiological
Capacities)
Coaching Experience & Knowledge
Goals and Planning
MainsTeaching (Skill, Discipline, Independence)
Architect (Swim Load, Land Training Load)
Commitment, Consistency
Nutrition, Energy, Recovery
Communication, Relationship Coach-Athlete
Desserts
Independent Athleticism and Performance
Sides
Nutritional Periodisation and Supplements
Physiological Testing and Monitoring
Technical Testing and Feedback
Heat Training; Altitude Training
Questions and Expert Input
Inspiratory Muscle Training
Wine List
Plyometrics vs big aerobic block
Speed swim with aerobic work
Big training load with travel
Big kick set before quality training
Going out for a party after a quality session
Fictional example of 200 IM Race Model
Thanks!!
!
Monitoring Acute Effects on Athletic Performance
with Mixed Linear Modeling
1:00
1:06
1:04
1:02
Performance time
(min:s)
Performance times of an elite 100-m breaststroke swimmer
Caffeine
crossover
intervention
CC
C
C caffeineTraining Competition
Med Sci Sports Exerc 42, 1339-44, 2010
Subjects and Design
• Nine elite swimmers monitored in the 9 wk prior to and including Olympic-qualifying trials.
• Each swimmer swam 6-13 performance trials: 2-8 in training, 2-7 in competition, 0-4 in the morning, 4-10 in the afternoon.
• Included a double-blind crossover of effects of 5 mg·kg-1 caffeine consumption in two training trials 2 wk apart.
• Caffeine consumed in various doses in some other trials.
Results• Performance was highly reliable in training and competition
(typical errors both 0.8%).
• Performance time improved by 0.8% (90%CI 0.3 to 1.3%) per 4 wk, with individual differences (standard deviation) in the trend of 0.5% (0.3 to 1.2%) per 4 wk.
• Swims were faster in afternoons vs mornings by 0.6% (0.1 to 1.1%) and in competition vs training by 1.4% (0.9 to 1.9%).
• A 100-mg dose of caffeine enhanced performance… • in training by 1.3% (-0.1 to 2.4%);
• and in competition by 1.5% (0.3 to 2.5%).
• Individual differences were an unclear SD of 0.8% (-0.7 to 1.4%).
• Each additional 100 mg of caffeine reduced the benefit slightly by an unclear 0.1% (-0.3 to 0.5%). One Nodoze is enough.
• The effect of a doubling of performance time on the effect of caffeine was an unclear -0.01% (-1.6 to 1.5%).
Molecular Explanation for Training Adaptation
Fluck, 2006
(Hood, 2001)
Molecular explanation for ‘overload’ and ‘supercompensation’
Fluck, 2006
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