1

Typical‘Supercompensation’ Model

Currenttrainedlevel

Immediateresponse

Trainingimpulse

Supercompensation

Reversibility

Recovery/regeneration

Short-termoverreaching

Time

2

Structure

0

5000

10000

15000

20000

25000

30000

35000

40000

45000

1:1 2:1 3:1 4:1

Note: Loading increases each Meso (block of Micros) 4 Week Meso = e.g. 3 weeks progressive loading and 1 week recovery = 3:1

3

Intensity (need to define what “intense” is!)

0102030405060708090

1001

6

14

12

10 8 6 4 2 0

Micro-Cycle

Inte

ns

ity

(%

)

4

The “Global Athlete”Optimal Under - performance

Competition Sequencing

PHYSIOLOGY BIOMECHANICS PSYCHOLOGY TACTICS HEALTHLIFESTYLE

SEQUENCE OF TRAINING ( Macro, Meso, Micro )

Overtrained /Under - rested

Optimal /Under - performance

Overtrained /Under - rested

Optimal / Poor Optimal / Illness

Volume

Intensity

Wt.Train.

%Fat

RecoveryTraining

Repetition Equipment MuscleFatigue

EmotionalStability

Confidence

PsychSocial

Focus CognitiveStress

Non-trainingStress

Health

FatigueSickness

Work School Finance

Competition Analysis

DJS 99

5

Variety

Trainingimpulse

Short-termoverreaching

Time

• Athletes will adapt to a constant stimulus rapidly!

Trainingimpulse

6

Individualization

Trainingimpulse

Short-termoverreaching

Time

• Each athlete will react differently to the same stimulus

Athlete A

Athlete B

Long-termOverreaching/Over-training

SNC 301 Module 15

Energy Systems: Physiology

Jared Fletcher, PhD(c)

Human Performance LabFaculty of KinesiologyUniversity of Calgary

EnergeticsEn

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Time

ATP-CP

ANAEROBICGLYCOLYSIS

OXIDATIVE

10 s 30 s 60 s 3 min 15 min+

SNC 301 Module 15

ATP-CP System“Immediate Energy System”En

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Time

ATP-CP

10 s 30 s 60 s 3 min 15 min+

SNC 301 Module 15

• High power• Very low capacity• Time to peak power: <0.5 s• Capacity: 8 – 12 s• Anaerobic Alactic

Cr + ATP ADP + Pi + Energy

EnergeticsEn

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Time

ATP-CP

ANAEROBICGLYCOLYSIS

OXIDATIVE

10 s 30 s 60 s 3 min 15 min+

SNC 301 Module 15

Recovery of Phosphagens

Harris et al. Pflugers Arch. 367:137-142. 1976

• 0 sec – 15%• 1 min - 65%• 2 min - 68%• 4 min - 72%

301 Module 15

Interval

Work phase 1-10 sec / 10 -25m

Rest phase 10-100 sec (passive)

Work : Rest ratio 1:10

Intensity (% max effort) 98-100%

Repetitions (number) 4-6

Sets (number) 2-4

Rest between sets 5-10 min light swimming

• Reps depend on ability to maintain velocity and form – Quality over Quantity

• Need to time them and watch!!• Get feedback from athletes

• 0 sec – 15%• 1 min - 65%• 2 min - 68%• 4 min - 72%

Anaerobic Glycolytic“Short-term Energy system”

Time

ATP-CP

ANAEROBICGLYCOLYSIS

En

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10 s 30 s 60 s 3 min 15 min+

SNC 301 Module 15

• High Power• Limited Capacity• Time to peak power: >8 s• Capacity: 2-3 mins•Anaerobic Lactic

Stored CHO ATP + La- + H+

Effect of active recovery on blood lactate removal rates

Fletcher and Esau. Effect of cooldown distance on blood lactate clearance in Paralympic Swimmers (in

preparation).

Interval

Work phase 30-120s / 50 – 150m

Rest phase 90-360s (active/swimming light)

Work : rest ratio 1:3

Intensity (% max effort) 80-85%

Repetitions (number) 4-6

Sets (number) 1-4

Rest between sets 5-10 min

• Accumulate waste produces throughout the rep• Short recovery promotes ACCUMULATION• “near full” recovery between sets promotes TOLERANCE

Aerobic“long term energy system”En

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ATP-CP

ANAEROBICGLYCOLYSIS

AEROBIC

10 s 30 s 60 s 3 min 15 min+

SNC 301 Module 15

• Low power• Large capacity• Time to peak power: 2-3 mins• Capacity: “limitless”

CHO, Fats + O2 ATP + CO2 + H20

MAX

• Time to “steady-state” depends on intensity• Above Anaerobic Threshold, steady-state is not

attained

Aerobic Training Zones

En

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Time

10 s 30 s 60 s 3 min 15 min+

SNC 301 Module 15

VO2max

Threshold

Recovery

Aerobic Training Zones

SNC 301 Module 15

VO2max

Work phase 200 – 500m / 3-10 min

Rest phase 3-10 min (active)

Work : rest ratio 1:1

Intensity (% max effort) 90 – 95% of max HR – 95 – 105% of VO2max pace

Repetitions (number) Accumulate 12 – 25 min

Sets (number) 1-3

Rest between sets 10-15 min (active)

Aerobic Training Zones

SNC 301 Module 15

Threshold

Work phase 4-15 min - 400 – 1500m

Rest phase Dependent on work interval

Work : rest ratio 2:1 – 5:1 (active)

Intensity (% max effort) Anaerobic threshold –5% to +10%

Repetitions (number) 3-10

Sets (number) 1-3

Rest between sets Variable – active rest

Aerobic Training Zones

SNC 301 Module 15

Recovery

Work phase 10 - 30 min

Rest phase n/a

Work : rest ratio n/a

Intensity (% max effort) <70%

Repetitions (number) Continuous

Sets (number) n/a

Rest between sets n/a

Energetic Zone Approximate % Best Time Proportion of Work Load to Rest

Training factors

I 60% (5:1) Endurance

II 70% (2:1) Endurance with Limited Speed Factor

III 80% (1:1) Endurance and Speed Equal

IV 90% (1:3) Speed with Limited Endurance Factor

V 100% (1:5) Speed

Note: Zones will be explained in an activity in the module.

Discussion Topic …

What are some ways to organize your group to optimize training?

Keep individualization in mind … athletes will do better with attention to their individual needs

Influence of maturation...90

80

70

60

50

40

30

20

10

0

Impr

ovem

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in a

yea

r (%

)

11 12 13 14 15 16 17 18 19 20 21

Age (years)

Voitenko, 1985

Annual gain in variouscharacteristics of performancecapacity of young swimmers

VO2max

Exc CO2

Max anaerobic power(Margaria)

AnT

B[La] postanaerobic exercise

Activity #1: Designing a Set

Break in to 5 groups – coaches with similar athlete age and competitive level.

– Each group will focus on 1 energy system

Each group create sample set for their 1 energy system.

Each group presents their set to class for discussion and feedback.

Activity #2: Designing a Practice

Remain in same 5 groups.

Each group creates a 2 hour practice that supports the set they created in the previous activity.

• e.g. the group who designed a set to train VO2 Max will design a practice based on a VO2 Max main set.

Each group presents their practice to class for discussion and feedback.

EnergeticsEn

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ATP-CP

ANAEROBICGLYCOLYSIS

OXIDATIVE

10 s 30 s 60 s 3 min 15 min+

SNC 301 Module 15

I

II

III

IV

V

Recovery and Nutrition

SNC 301 Module 16

Wilmore and Costill, 1994

Influence of dietary CHO and training on Glycogen stores

Functions of Carbohydrate

• Major energy source , particularly in high - intensity activity

• Its presence regulates fat and protein metabolism

• The nervous system relies exclusively on CHO for energy

• Muscle and liver glycogen are synthesized from CHO

Glycogen• Limited storage in muscle

– Anaerobic Training improves glycogen storage

• Replacement takes 12 hours to 3 days depending on type of muscle fiber and rate of depletion (intensity and duration of exercise)

• Inadequate replacement will compromise subsequent sessions

• Consume CHO rich snack immediately after training (0.8 - 1.2g/kg)

SNC 301 Module 15

Glycogen Replacement

Workload% VO2max

Event Dominant Fuel Dominant Fiber Fuel Time Replacement Time

30-50 Channel Fat I NA NA

50-70 Long distance Fat-Glycogen I 2 Hr 24 Hr

85-100 1500m Glycogen IIA - I < 80 min 12 – 24 Hr

100 800m Glycogen IIA - I 40 min 12 – 24 Hr

110 400m Glycogen IIA – I- IIB 30 min 12 Hr – 3 days

120 200m Glycogen IIA – I- IIB 20 min 12 Hr – 3 days

140 100m Glycogen IIA – IIB 15 min 12 Hr – 3 days

>140 25-50m CP/ Glycogen IIB 8 min 30sec/3 days

SNC 301 Module 15

Activity #3: Planning a WeekRemain in groups from previous activities.

Each group creates a weekly plan, for a T2C swimmer, based on the average number of practices the coaches in the group have (max 8).

– Plan must show order in which energy system was focused on each practice. (top two)

Each group presents their weekly plan to class for discussion and feedback.

SNC 301 Module 15

Recovery nutrition

Goals:Refuel RepairRe-hydrate

Aggressive recovery needed if training more than once per day or training

volumes increase

SNC 301 Module 15

Recovery nutrition• A.S.A.P.

– Insulin independent glycogen synthesis (30-60 mins post Ex.)

– Pre-plan and have a portable nutrition source close at hand

• Fluids: 150% of lost weight or pale urine. • 0.8 - 1.2g carb/kg (45+grams) in the first

hour and then follow training diet. • First snack high on Glycemic Index (GI)

then lower GI for later foods. • Protein: 10 - 20g every 2 hrs.

SNC 301 Module 16

Glycemic Index of Some Common Foods

High G.I. (>85)GlucoseSucroseMaple syrupHoneyBagelCandyCorn flakesCarrotsCrackersMolassesPotatoesRaisinsBreadSoda

Med. G.I. (60-85)All-bran cerealGrapesOatmealOrange juicePastaRiceYamsCornWhole-grain rye breadBaked beansPotato chips

Low G.I. (<60)•Fructose•Apple•Applesauce•Cherries•Kidney beans•Chick peas•Lentils•Dates•Figs•Peaches•Plums•Ice cream•Milk•Yogurt•Tomato soup

SNC 301 Module 16

Amount of CHO

Highest synthesis occurs with large amounts of CHO

1.0 to 1.2 grams / kg / hour 15 to 60 min intervals

for up to 5 hours post exercise

Jentjens and Jeukendrup Sports Med 33 (2): 117-144, 2006SNC 301 Module 16

Practical Tips

When appetite is depressed immediately post exercise, there is a preference for drinking fluids rather than solid foods

CHO beverages are recommended in the first few hours post exercise

Jentjens and Jeukendrup Sports Med 33 (2): 117-144, 2006SNC 301 Module 16

Dietary Protein

Is used for growth, repair and maintenance of body tissues

Hemoglobin , enzymes and many hormones are produced from protein

RDA for general population - 0.8 g / kg

RDA for athletes in heavy training should be approx 2.0 g / kg . This applies to both strength and endurance training

Field Testing

SNC Swimming Field Tests

Pool– 7x200– 50 dive– 50 kick– 400 kick

Dryland

Equipment – HR monitor– Stop watches– Clipboard

Data collection

7x200 Step Test

Date:

Name Time Time SC SR HR RPE FS Lactate

Rating of Perceived Exertion Scale

66 No exertion at allNo exertion at all

7788 Extremely lightExtremely light

99 Very lightVery light

10101111 LightLight

12121313 Somewhat hardSomewhat hard

14141515 Hard (heavy)Hard (heavy)

1717 Very hardVery hard

18181919 Extremely hardExtremely hard

2020 Maximal exertionMaximal exertion

1616

+5+5

+3+3+2+2+1+1

00-1-1-2-2-3-3-4-4-5-5

+4+4Very goodVery good

NeutralNeutral

Fairly badFairly bad

BadBad

Very BadVery Bad

GoodGood

Fairly goodFairly good

FS is a measure of how the athlete feels.

Cue: “How did that feel?”

Feeling Scale

RPE is a measure of how hard the athlete thinks they are working. That is, the total amount of exertion and physical fatigue, combining all sensations and feelings of physical stress and effort. Cue: “How hard did you work?”

Data collection