physiology and cross training - revolutionisesport...needs to spend “x” hours cycling to get 120...

Queensland Academy of Sport


Physiology and Cross Training

2014 Rowing Queensland

Education Series

Lachlan Johnston

Performance Scientist – Physiology


[email protected]


Physiology at the QAS

Performance monitoring

Training programming and training load monitoring

Physiological testing

Race analysis

Research/Innovation


Outline

Physiology

Energy systems

Responses and adaptations to training

Cross training

Methods

Quantifying cross training

Training zones


Energy Systems

3 systems provide us with energy to do work (exercise)

Anaerobic System (without oxygen)

Creatine Phosphate

Anaerobic Glycolysis

Aerobic system (with oxygen)


Anaerobic Systems

Creatine phosphate

Limited supply

Used for fast, explosive efforts (i.e. long jump, high jump, short sprints)

Supply exhausted very quickly


Anaerobic Systems

Anaerobic glycolysis

“Lactic acid system”, “Lactate system”

Limited supply

CHO is primary source of fuel

Still used in shorter efforts (400m sprint, 100m freestyle swimming)


Aerobic Systems

In the presence of oxygen

Relies on the cardiorespiratory system

Exercise is sustainable, but not able to work at the same intensity as anaerobic systems

Aerobic capacity is measured using a VO2 max test


System Contributions



10 seconds

1

minute

2

minutes

4

minutes

10

minutes

120

minutes

% Anaerobic 90 70 50 35 15 1

% Aerobic 10 30 50 65 85 99



10 seconds

1

minute

2

minutes

4

minutes

10

minutes

120

minutes

% Anaerobic 90 70 50 35 15 1

% Aerobic 10 30 50 65 85 99

Swimming 200m

freestyle: 1:45-2:00



10 seconds

1

minute

2

minutes

4

minutes

10

minutes

120

minutes

% Anaerobic 90 70 50 35 15 1

% Aerobic 10 30 50 65 85 99

Swimming 200m


Olympic

distance

triathlon: 2 hours



10 seconds

1

minute

2

minutes

4

minutes

10

minutes

120

minutes

% Anaerobic 90 70 50 35 15 1

% Aerobic 10 30 50 65 85 99

Rowing: 5-8 minutes Swimming 200m


Olympic

distance

triathlon: 2 hours



A 2009 study looked at energy system contribution in 2000m performance on an ergometer and on-water (Mello et al., 2009).

% Aerobic % Anaerobic

On-water Rowing 87 13

Ergometer (stationary) 84 16

Ergometer (with slides) 84 16


Responses vs Adaptations

A response is an acute physiological change in response to exercise

An adaptation is a permanent change which is caused by training.

Can take 4-6 weeks to occur


Physiological Responses to Exercise

15-25 fold increase in the demand for O2 Blood is used to transport O2 around the body

When we exercise

Cardiac output

Redistribution of blood flow


Physiological Adaptations to Training

Increased heart size

Increased stroke volume

The amount of blood pumped in each heart beat

Stronger heart



Decreased heart rate

At rest

During submaximal exercise

120

130

140

150

160

170

180

190

200

210

0 30 60 90 120 150 180 210 240

HR

(b

pm

)

Power (W)

Heart Rate



Increased cardiac output at maximal intensity.

Same max HR, stroke volume

Increased oxygen extraction (a-vO2 difference)

Ability to extract O2 from the blood


Exercise Intensities

How can we tell what intensity we are working at, and which energy systems we are relying on?



How can we tell what intensity we are working at, and which energy systems we are relying on?

Heart rate zones

RPE (rating of perceived exertion)



Heart rate zones

Calculated from maximum heart rate

Currently, maximum HR is determined via a 4-minute all-out test on a rowing ergometer



Heart rate zones

Zone Description HR (% of max)

T1 Light aerobic 60-75

T2 Moderate aerobic 75-84

T3 Heavy aerobic 82-89

T4 Threshold 88-93

T5 Maximal aerobic 92-100



Rating of perceived exertion

Is fairly accurate

Easy to use if you don’t have a HR monitor

Also useful to compliment HR



Heart rate zones

Zone Description HR (% of max) RPE

T1 Light aerobic 60-75 9-10

T2 Moderate aerobic 75-84 11-12

T3 Heavy aerobic 82-89 13-14

T4 Threshold 88-93 15-16

T5 Maximal aerobic 92-100 >17


Cross-training

The adaptations to endurance training which I have spoken about are not isolated to rowing.

The same benefits can be achieved through training using alternative methods


Benefits of Cross-training

Maintain training volume through injury

Reduce staleness in athletes

Increase enjoyment

Train through adverse weather conditions

Measure physiological changes in fitness


Rowing Ergometer

Most practical - similar action to rowing on-water.


Rowing Ergometer

Studies have shown a strong correlation between 2000m ergometer performance time and rankings at World Rowing Championships (Mikulic 2009a, 2009b).

However….


Rowing Ergometer

It is clear they are not the same.

The footrest on the ergometer is stationary, creating increased inertial forces during the drive phase (Kleshnev, 2005).

Differences in kinematics of the rowing stroke


Rowing Ergometer: Stationary and Sliding Ergometers

Sliding ergometer proposed to mimic on-water rowing: rower moves the mass of the ergometer, not their own mass.


Cycling

Able to complete high volume on the bike

Very good for specifically targeting the aerobic system

Muscle specificity – use of the legs


Stationary Cycling

Useful when injury prevents road cycling (i.e. back injury

Can perform high-intensity, measurable sessions on a stationary bike

I.e. 10km TT, 30’ “Open Rate”


Swimming

Non-weight bearing

Can be quite useful if athletes have injuries

Movement patterns not as specific to rowing as other forms of cross training


Running

Good for athletes trying to control their weight

Lightweights, heavyweights who need to improve their power:weight ratio

Considered to be 1.4 times the training load of sculling


Cross Training – When to use

Cycling Swimming Running

• Managing injury • Managing injury • Decrease body

weight

• Long, aerobic

training

• Minimise impact on

body

• Limited time to train

If the athlete enjoys it!!


Quantifying Cross Training

A study published in 2013 provided method for quantifying training load in rowing.

Sport scientists and experienced rowing coaches at the NRCE worked together to determine the training load equivalent of various forms of exercise.



Mode Weighting Factor

On-water rowing 1.00

Rowing ergometer 1.35

Road cycling 0.80

Stationary cycling 0.95

Running 1.40

Swimming 1.20

Walking 0.50



If you wanted two athletes to complete the same training load, but one couldn’t row, how long would you have them complete another form of training for?



Athlete A:

Spends 2 hours rowing on water

120 minutes x



Athlete A:

Spends 2 hours rowing on water

120 minutes x 1.00 = 120 minutes




Road cycling 0.80


Running 1.40

Swimming 1.20

Walking 0.50



Athlete B

Needs to spend “x” hours cycling to get 120 minutes of training



Athlete B

Needs to spend “x” hours cycling to get 120 minutes of training




Road cycling 0.80


Running 1.40

Swimming 1.20

Walking 0.50



150 minutes x 0.8 = 120 minutes




Road cycling 0.80


Running 1.40

Swimming 1.20

Walking 0.50



Therefore:

120 minutes of rowing = 150 minutes cycling

When performed at the same intensity


Weighting Factors for Exercise Intensity

Intensity Weighting Factor T1 0.90

T2 1.00

T3 1.35

T4 2.10

T5 5.00

T6 9.00


Questions

physiology and cross training - revolutionisesport...needs to spend “x” hours cycling to get 120...

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