Training Physiology

Bernard SavageSwimming Program Manager

Victorian Institute of SportSports Scientist

Australian Swimming TeamApril 2004

Outline• “Theory of Training Physiology”

• Training Zones

• Training Prescription

• Physiology Testing

• Recovery and Overtraining

The Three Energy Systems

1. ATP-PC High energy phosphates

2. Anaerobic Glycolysis (Lactic Acid)Glycogen

3. AerobicCarbohydrateFats

The Three Energy Systems

AnaerobicGlycolysis

ATP

Aerobic Anaerobic

ATP-PC

Relating energy systems to components of performance

Speed

Performance

Endurance Power

Strength

Dominant physiological attributes andenergy sources for different activities

Activity Duration Dominant Attribute DominantEnergy System

Shortexplosiveeffort

< 5 secmuscular strength, speed,power

ATP-PC

Short sprint 5-10 sec muscular strength, speed,power

ATP-PC

Sustainedsprint

10-60 sec strength, speed, power,m. endurance

AnaerobicGlycolysis

Middledistance

60 sec - 10min

m. endurance, aerobicend. Anaerobic threshold

Anaerobic +Aerobic Glycol.

Longdistance

10 - 60 min aerobic enduranceanaerobic threshold

Aerobic

Marathon 60 + min aerobic endurance, ATfuel availability

Aerobic

Intermittent(Team)

60 + min m. strength, speed, powerm. end. Aerobic, fuel

All

System Overlap

Applying the principles of energysystems to the design of swimming

training.

Components ofSwimming Performance

• Physiology : power and endurance• Power = strength (ATP-PC) x speed (lactic)• Endurance = power + capacity of aerobic

system• Good technique required for efficiency and

optimal performance (mechanical and metabolic efficiency)

If swimming is primarily power-based why is training endurance-based?

• Most events have a substantial aerobic component

• Endurance fitness is needed to maximize anaerobic and speed adaptations

• Weight-supported permits greater training volume

• More technique-limited than other “grunt” sports. Technique development and maintenance requires work

The Spectrum of Training

General

Specific Isolate

Integrate

• year• season• week• session

Training Zones

• Are they based on energy systems?

• Do they work in practice?

As a coach or athlete you need to ask yourself:

Zone Sym bol Fuel Intensity H R(bpm )

La(m M )

Low -intensityaerobic

A 1 FA T 65-75% -70 to -50from m ax

H R

< 2

ExtensiveA erobic

A 2 FA T/CH O 75-80% -40 to -50 < 2

IntensiveA erobic

A 3 FA T/CH O 80-85% -30 to -40 2-3

A naerobicThreshold

A T FA T/CH O 85-92% -20 to -30 3-6

M ax.A erobic

M V O 2 CH O 92-100% -20 to m ax 5-10

LactateTol A

LT A CH O 92-100% -10 to m ax 8-12

LactateTol B

LT B CH O 92-100% -10 to m ax 8-12

LactateProduction

LP CH O >100% n/a 5-10

Sprint SP A TP-PC >100% n/a n/a

Training ZonesZone Symbol Time

(seconds)e.g

(seconds)HR

(bpm)La

(mM)

Low-intensityaerobic

A1 AT+10-20 75-85 -70 to -50 < 2

ExtensiveAerobic

A2 AT +5-10 70-75 -40 to -50 < 2

IntensiveAerobic

A3 AT+2-5 67-70 -30 to -40 2-3

AnaerobicThreshold

AT AT 65 -20 to -30 3-6

Max.Aerobic

MVO2 AT-2-5 62-65 -20 to max 5-10

Sprint SP ATP-PC <30 n/a n/a

Aerobic Energy System Training

Development of the aerobic base is fundamental to the overall

success of the training program as it provides a ‘platform’ for

supply of higher energy demands

Aerobic Base Training• Establishes base or foundation to build

adaptation on• increases rate of fat metabolism• promotes peripheral adaptation

– increases blood supply– lower Hla for given swim speed– increases O2 utilisation

• promotes central adaptation– lower heart rates for given swim speed– lower ventilation for given swim speed

Aerobic Base Training• allows the swimmer to train longer and

more intensely later in season• enhances recovery by influencing lactate

removal rates• will form a significant portion of the

training volume through the whole season• establishment of aerobic base creates more

favourable conditions for the training effects of anaerobic work

Types of Aerobic Training

• Overdistance/continuous

• Short rest sets

• Descending sets

• Simple .v. combination sets

• FS .v. Form .v. IM

• Kick, Pull, Drill, Swim

Guidelines for aerobic base sets1. Distances: 2000 - 8000m for senior swimmers, 20 to 120 minutes for others

2. Any length repeat can be used

3. Short rest intervals - maintain the adaptive stress on the working muscle

4. Speed: 40 - 60 BBM heart rate or 3 - 5 seconds slower than anaerobic threshold

A sample training program:“an aerobic workout”

800 m FS/BK x 100 [HR < 140 bpm]8 x 50m IM order on 60 [HR < 140 bpm]4 x 200 pull, kick, drill, swim [HR < 140 bpm]20 x 100 m BR on 2:15

# 1-8 holding 1:35# 9-16 holding 1:30# 17-20 holding 1:25

400 m FS/BK w/p3 x (50 kick on 60, 100 FS on 2:00)8 x 25! dive to 50 on 1:00300 m swim down [Total 5.5 km]

Anaerobic Threshold

Point at which metabolic demands of exercise can no

longer be met by aerobic sources alone resulting in increasing anaerobic metabolism and increasing blood lactate

Anaerobic Threshold Training

• Increases the ability to deliver large amounts of oxygen to the working muscle or the aerobic capacity

• allows the swimmer to swim further and faster while relying predominantly on aerobic sources for most of the energy

• these speeds require both fast and slow twitch muscle fibres

Anaerobic Threshold Training

•adaptations from this form of training are predominantly peripheral

– increase in O2 uptake and utilisation by the muscle

– increase in oxidative enzyme activity– improves intramuscular buffering capacity

• increases ability to tolerate and remove lactic acid

– improves extracellular buffering– improved removal and processing of lactate

Guidelines for anaerobic threshold sets1. Distances: 2000 - 4000m for senior swimmers, 25 to 40 minutes for others

2. Repeat distances: 100 - 400 m

3. Rest intervals: set or on time cycle

4. Speed: should be threshold speed or fastest average over the set 20 - 40 BBM heart rate

5. Total volume: 1500 - 7000 m depending on athlete and time in season

A sample training program:“an anaerobic threshold

workout”800 m FS/BK x 100 [HR < 140 bpm]8 x 50m IM order on 60 [HR < 140 bpm]4 x 200 pull, kick, drill, swim [HR < 140 bpm]

4 x 100m on 2:00 desc(1-4) to AT20 x 100 m main stroke on 1:30/1:40

2 x 200 m main stroke (exp 15m 2nd/4th 50m)400 m FS pull (paddles & PB)200 m bk kick w/fins [Total 5.4 km]

Maximal Oxygen Uptake (VO2max)

• training at speeds that elicit maximum heart rate or VO2max

• very specific to metabolic conditions of a race• will stimulate increases in lactate removal

processes at higher intensities• important that training speed is maintained

– maintains the training stimulus• rapid glycogen depletion

– should be considered when programming and setting recovery

Maximal Oxygen Uptake (VO2max)

• increase in O2 uptake and utilisation by the muscle at higher intensities– increase in oxidative enzyme activity– higher contribution from aerobic energy

sources at higher intensities– increases O2 kinetics

• time to attain VO2 max decreased

• specific race pace training

Maximal Oxygen Uptake (VO2max)

1. Distances: 800 - 2000 m depending on time in season and level of athlete

2. Interval distances between 50 and 300 m

3. Rest: 30 seconds to 2 minutes depending on interval distance

4. Speed: 2+ seconds faster than threshold or fastest possible average

5. Total volume: 800 - 4000 m per week

A sample training program:“an MVO2 workout”

2 x (3 x 300 on 5.00/4.30) as:100 F/S/ 50 BK w/15 under @ start 50100 F/S/ 50 BRST w/2 pullouts start of 50100 F/S/ 50 FLY

8 x 100 F/S on 1.20 (3)odds sprint 1st 15mevens sprint last 15 to wall (no breathing)

4 x 100m on 2:00 desc(1-4) to pace24 x 100m main stroke on 2.00

8 x 50 drill/swim on 50 (exp 15m 4/8)400 m F/S pull (PB) on 6.002 x 200 m bk kick w/fins on 3.00 [Total 6.6 km]

“Race Pace”

• Training at velocities, stroke rates and stroke counts specific to race model

• Predominantly used for 200m swimmers and above

• Recovery tailored to suit the specific requirements of the set

• Often used in conjunction with quality or speed to simulate specific race demands

A sample training program:“race pace workout”

2 x (3 x 300 on 5.00/4.30) as:100 F/S/ 50 BK w/15 under @ start 50100 F/S/ 50 BRST w/2 pullouts start of 50100 F/S/ 50 FLY

8 x 100 F/S on 1.20 (3)odds sprint 1st 15mevens sprint last 15 to wall (no breathing)

6 x [3 x 50 DESC TO PACE on 6][150 @ PACE on 3.00][200 AEROBIC on 2.00]

8 x 50 drill/swim on 50 (exp 15m 4/8)400 m F/S pull (PB) on 6.002 x 200 m bk kick w/fins on 3.00 [Total 6.8 km]

‘Quality’ Training

• Training specifically the anaerobic system• broken into two types

– anaerobic power or production training– anaerobic capacity or tolerance training

Lactate production training• Designed to stimulate the

energy system that produces lactic acid

• full or near to full recovery between efforts to allow clearance of lactic acid

• set targets based on race goals

• active recovery between sets: specifically targeting lactate removal processes

GLUCOSE

2ATP + La + H+

Sample lactate production sets

1. 8 x 50 max w/400 recovery b/n each effort

2. 6 x 100 max w/ 6 x 100 on 1.40/35/30/25/20/15

Lactate tolerance training

• Increases ability to tolerate high levels of acidity in the muscle and the blood

• specifically increases intramuscular buffering capacity

• secondary adaptations include increases in functional capillaries and changes to blood chemistry

GLUCOSE

2ATP + La + H+

Sample lactate tolerance sets

1. 8 x 50 dive start max effort on 60

2. 6 x 100 dive start max effort on 2.00

Sample combination sets

1. 4 x 50 w/200 rec on 6.004 x 100 max on 2.00

2. 4 x [1x50 w/150 rec on 3.30][1x150 max on 3.00]400 b/n each set

Speed Training

• Speed work should be performed right through the training year– amount varies depending on athlete and time of

the season• can be done effectively in aerobic speed

session– accelerations, explosions, fast underwater work

comp starts

Sample aerobic speed sets

1. 400 pull main w/pads, pb & band + 30 rec4 x 25 sprint pull on 452 x 200 pull main w/pads, pb & band + 15 rec4 x 25 sprint on 454 x 100 pull main w/pads, pb & band + 10 rec4 x 25 sprint pull on 45 (fins only)

2. 6 x 250 on 4.10 as:25 comp start max25 drill200 aerobic

Sample aerobic speed sets

3. 1 x 500 on 8.00 as75 aerobic/ 25 build to sprint/ race turn & breakout

4. 5 x 100 on 1.40 as:25 drill/ 50 swim dps/ 25 build to sprint (no breathe) last 15m

Sprint Training• Specifically for 50m and 100m specialists• physiological adaptation and neuro-muscular

adaptation• neuro-muscular adaptation: race and stroke

specific motor patterns, rate of contraction and firing sequences.– Important for mechanical efficiency as well as

metabolic efficiency• technique must be maintained during these

intervals• swimmers should be fresh when performing this

from of training

Sprint Training• Extended periods of high heart rate swimming has

limited importance for these athletes• important that they can swim fast in training• look to develop

– acceleration– maximal velocity– tolerance (particularly for 100m swimmers)

Sample sprint “acceleration” sets

1. 8 x 200 as 2 x comp start to 152 x turn @ 100 (15/15)2 x last 15m2 x allAEROBIC SWIMMING TECHNIQUE FOCUS

Sample sprint “max velocity” sets

1. 3 x ( 5x 20m max w/30 rec on 1:30) w/400 b/n setsall push startAEROBIC SWIMMING TECHNIQUE FOCUS

Example of Sprint OutlineDay AM PM

Monday Aerobic + Explosions Total Vol: 5.5 Km

Max Velocity 3x(5x20m w/30 rec on 1:30) w/400 b/n sets all push start Total Vol: 4.5 Km

Tuesday Aerobic/Acceleration 8x200 as 2 x comp start to 15 2 x turn @ 100s 2 x last 7.5m) 2 x all TECHNIQUE FOCUS Total Vol: 5 Km

Weights Recovery Session

Wednesday Aerobic Recovery Total Vol: 5.5 Km

OFF

Thursday Weights Recovery Session

Tolerance 8x100 on 3:00 1st 50 @AT/ 2nd 50 @Pace Total Vol: 4.5 Km

Friday Aerobic Recovery Total Vol: 5.5 Km

Aerobic + Resisted Total Vol: 5 Km

Saturday Threshold 16x100 on 1:40 accel of wall (15m) Total Vol: 5 Km

Weights Recovery Session

Sunday

Training ZonesSymbol Time

(seconds) Typical set

A1 AT+10-20 5 x 800 FS on 12:00 FS or FS/BK

A2 AT +5-10 10 x 200 FS on 3:30 br 3,5,7

A3 AT+2-5 12 x 150 IM switches on 2:30

AT AT 24 x 100 Form on 1:45

MVO2 AT-2-5 8 x (150 on 2:00, 50 on 60)

SP 10 - 15 6 x 25 dive w/swim to 50

Physiological Testing

7 x 200m Step Test

Protocol

• 7 x 200m on 5.00 minutes– descending to maximal effort

• Data collected– split and final time– stroke rate, ctroke count– heart rate, blood lactate and rating of percieved

exertion (RPE)

7 x 200m step test

2.36.7 77.9 78.8 78.4 124 0.9 23.9 26

2.26.1 72.4 73.7 73.1 140 1.1 25.2 27

2.22.0 69.8 72.2 71.0 144 1.1 25.8 27

2.15.6 66.5 69.1 67.8 154 2.4 27.9 27

2.09.6 63.8 65.8 64.8 160 3.2 30.0 28

2.05.6 62.5 63.1 62.8 167 7.7 33.2 29

1.54.3 57.3 57.0 57.2 171 12.1 39.5 31

Heart Rate (bpm)

100

120

140

160

180

200

78 74 70 66 62 58 54Time per 100m (sec)

12-Mar-9921-Apr-9916-Jul-983-Jan-98

Lactate (mM)

0.0

2.0

4.0

6.0

8.0

10.0

12.0

14.0

16.0

18.0

20.0

78 74 70 66 62 58 54Time per 100m (sec)

12-Mar-99

21-Apr-99

16-Jul-98

3-Jan-98

Stroke Rate (st/min)

20.0

25.0

30.0

35.0

40.0

45.0

50.0

78 74 70 66 62 58 54Time per 100m (sec)

12-Mar-99 21-Apr-9916-Jul-98 3-Jan-98

Stroke Count (st/50m)

12.0

17.0

22.0

27.0

32.0

37.0

42.0

78 74 70 66 62 58 54Time per 100m (sec)

12-Mar-99 21-Apr-9916-Jul-98 3-Jan-98

Results Interpretation

• Heart rate-velocity and lactate velocity curves

• final time and relation to previous tests and to personal best

• were swims evenly paced and descended• are stroke mechanics in line with

physiological data• have training details been recorded

0

2

4

6

8

10

12

14

80 76 72 68 64 60 56

Velocity (sec/100m)

Lactate (mM)

A1

A2

A3

MVO2

Aerobic Anaerobic

LT AT

Aerobic Training Zones - ADAPT Software

COMPARATIVE BLOOD LACTATES

0

2

4

6

8

10

12

707580859095100

Time per 100m (sec)

Blo

od L

acta

te (m

Mol

)

14/11/1998

11/01/1999

Adapation: relationship between lactate vs swimming speed moves downwards and to the right

Aerobic Training

COMPARATIVE BLOOD LACTATES

0

2

4

6

8

10

12

707580859095100

Time per 100m (sec)

Blo

od L

acta

te (m

Mol

)

14/11/1998

11/01/1999

Adapation: relationship between lactate vs swimming speed moves downwards and to the right

Anaerobic Threshold Training

COMPARATIVE BLOOD LACTATES

0

2

4

6

8

10

12

14

707580859095100

Time per 100m (sec)

Blo

od L

acta

te (m

Mol

)

14/11/9811/01/99

Adapation: relationship between lactate vs swimming speed moves to the right and higher

VO2max Training

8 x 100m Step Test

50m, 50m/100m & 100m sprinters

Protocol - F/S, Fly, Backstroke

Example for F/S male, PB 50.0 sec8 x 100 as:

3 x 100 @ 1.10 on 1.45 [La], 200m swim down2 x 100 @ 1.05 on 2.00 [La], 200m swim down1 x 100 @ 1.00 [La], 200 swim down1 x 100 @ 56 sec, [La], 400 swim down1 x dive max @ 52 sec, 3-5 min [La]

Protocol - Breastroke

Example for BRST male, PB 1.0310 x 100 as:

4 x 100 @ 1.24 on 2.00 [La], 100m swim down3 x 100 @ 1.18 on 2.15 [La], 200m swim down2 x 100 @ 1.12 [La], 300 swim down1 x dive max @ 1.06 , 3-5 min [La]

Results and InterpretationHeart Rate (bpm)

130

140

150

160

170

180

190

73.0 68.0 63.0 58.0

22-Nov-99 26-Apr-00

10-Jul-00 6-Mar-01

Lactate (mM)

0

2

4

6

8

10

12

14

16

73.0 68.0 63.0 58.0

22-Nov-99 26-Apr-00

10-Jul-00 6-Mar-01

Results and Interpretation

• Interpretation very similar to 7 x 200– changes in HR-Velocity relationship– changes in La-Velocity relationship– changes in stroke mechanics– faster final time and high final lactate

Stroke Efficiency Test6 x 50m

50m, 100m and 200m swimmers

Protocol

• 6 x 50 m on 200 main stroke– IM swimmers go Fly

• start time = best push time + 10– descend by 2 seconds per swim

• record all stroke parameters• provides qualitative analysis of stroke

mechanics

Stroke Efficiency Test

30

35

40

45

50

55

41.4 38.8 37.5 36.4 35.6 34.5 34

Ti m e ( s e c / 5 0 m )

1.7

1.8

1.9

2

2.1

2.2

2.3

41.4 38.8 37.5 36.4 35.6 34.5 34

Ti m e ( s e c / 5 0 m )

Anthropometry

Height, Mass, Skinfolds

Anthropometry• Assessment of body composition• conducted at regular intervals • develop individual profile for each athlete• height and mass useful for monitoring

growth in developing swimmers• skinfolds: sum of 7 (ISAK protocol)• Use modelled data to assess changes in

muscle mass

Anthropometry

Body Mass(Kg)

72

74

76

78

80

82

2/01/19962/07/19962/01/19972/07/19972/01/19982/07/19982/01/19992/07/19992/01/2000

Date

Wei

ght (

Kg)

Sum of 7(mm)

3538414447505356596265

2/01/19962/07/19962/01/19972/07/19972/01/19982/07/19982/01/19992/07/19992/01/2000

Date

Sum

of 7

(mm

)

Recovery and Overtraining

Recovery• Recovery is multi-factorial• A variety of methods should be used

– Massage– Contrast therapy (hot/cold)– Stretching– Light aerobic swimming– Sleep– Yoga etc.

Recovery – Ice Baths

• Anecdotal evidence suggests that ice baths aid recovery– Mechanism unknown– Variety of protocols used

• 30 seconds in/3-4 minutes in spa/sauna/hot shower– Water temperature needs to me monitored

• Immersing whole body in water < 3oC can be dangerous

– Some concerns also about masking injury

Recovery From Endurance Training

Prioritisation of recovery from endurance training

Priority Type of Training Stress

Recovery Requirements

1 nutritional continued, long term replacement of muscle glycogen and fluids

2 neuromuscular massage, stretching, contrast therapy, sleep etc reduce central and peripheral nervous system fatigue and soreness

3 psychological relaxation, cross-training or recovery training

Recovery From Speed/ Strength Training

Prioritisation of recovery from endurance training

Priority Type of Training Stress

Recovery Requirements

1 neuromuscular massage, stretching, contrast therapy, sleep etc - greater muscle trauma, delayed muscle soreness

2 psychological quality sleep, relaxation - high intensity requires high motivation to maintain require work ethic

3 nutritional post exercise replacement of glycogen and fluids

State where physical and emotional stressors have exceeded the individual’s ability to adapt to the accumulative stress

Overtraining

• Not a distinct state - there is a continuum which the athlete is on

• accumulation of many stressors - look for physiological and psychological stress

Overtraining• Avoiding overtraining

– well balanced program integrating intensity, duration, frequency and recovery

– regular performance tests with accurate records• stroke rates, times, stroke counts, HR

– logbooks kept by the athlete and regularly reviewed by the coach

• training information• morning heart rate, body weight• subjective ratings of fatigue, readiness to train/ race

Physiological Indicators

Rest Periods SubmaximalTraining

MaximalTraining

After AnyTraining

heart rate blood

pressurebody weightbody fatlymphocyte

countabnormalECG T-wavepatterns

O2 uptake ventilation heart rate lactate

productionmuscle

strengthiron stores

loss of appetite‘heavy’ feeling

performancelactate

productionmax heart

rateloss of co-ordinationgastrointestinal distress

general fatiguemuscle tensionchronic musclesorenessdelayed returnto resting heartrate

infectionslight nausea

Physiological indicators of overtraining

Physiological Indicators

The effect of overtraining on resting, exercising and recovery heart rates

ReferencesCheng, B., Kuipers, H., Snyder, A.C. et al (1992). A new approach for the

determination of ventilatory and lactate thresholds. Int J Spts Med, 13: 518-522

Holyroyd, D. & Swanwick, K. (1993) A mathematical model for lactate profiles and a swimming power expenditure for use in conjunctionwith it. J Swimming Research. 9, 25-31

Maw, G.J. & Volkers, S. (1996) Measurement and application of stroke dynamics during training in your own pool. Aust Swim Coach. 12(3), 34-38

Pyne, D.B, Lee, H. & Swanwick, K. (1999) Lactate profiling to monitor changes in anaerobic threshold of elite swimmers. Proceedings of XIIIth FINA Sports Medicine Congress (abstract), Hong Kong, p.60

Pyne, D.B., Max, G.J. & Goldsmith, W. (2000). Protocols for the physiological assessment of swimmers. In Gore, C. (Ed), Physiological Tests For Elite Athletes. Champaign, Illinois: Human Kinetics, pp. 372-382

Pyne, D.B, Lee, H. & Swanwick, K. (2001) Monitoring changes in the lactate threshold in world-ranked swimmers. Med Sci Spts Ex. 33(2): 291-297