triathlon new zealand – tri schools planning the training
TRANSCRIPT
TRIATHLON NEW ZEALAND – TRI SCHOOLS
Planning the Training
PART 1:
Methods of Training (Pgs 65-78 Workbook)
PART 1:
Methods of Training (Pgs 65-78 Workbook)
PLANNING THE TRAINING
PLANNING THE TRAINING
PLANNING YOUR TRAINING
•Triathlon encompasses various components of fitness•Endurance•Strength•Speed•Muscular endurance
•In order to perform well in triathlon your training programme needs to use accurate methods to improve the above fitness components
PLANNING THE TRAINING
OVERVIEW – METHODS OF TRAINING
• Training is the process we go through to improve our ability to perform at a greater intensity for a longer period of time
• It is important to understand the various methods of training to implement an effective training programme
• There are four broad training methods: • Continuous Training • Weight Training• Circuit Training• Interval Training
PLANNING THE TRAINING
CONTINUOUS TRAINING
•Continuous training > 30 mins
•Duration – should be in excess of the length of competitive performance (e.g. triathlon run takes 30 minutes to complete so training should be longer)
•Advantages for athletes:•Increase in volume of training which can be tolerated in a session•Recovery from intense exercise within a training session is enhanced•Recovery from general training is enhanced
PLANNING THE TRAINING
CONTINUOUS TRAINING - cont.
Comparison Factors for the Responses to Low and High intensity Continuous Training
Factor Low-Intensity High-Intensity
Duration 30 min – 3 hours 15 min – 1 hour
Intensity as a % of max performance
70-80% 80-90%
Heart rate
bpm
%max
140-160
70-80%
160-180
80-90%
% VO2 max 55-70mL.kg-1.min-1 70-80mL.kg-1.min-1
Rushall, B.S. & Pyke, F.S. (1990). Training for sport and fitness.
PLANNING THE TRAINING
WEIGHT TRAINING
•Used to develop the capacity to express strength and power and also to protect from injury
•Initial gains in strength are attributed to neuromuscular adaptations
•Athletic performance encompasses several types of strength
•4 types of muscle contraction
PLANNING THE TRAINING
WEIGHT TRAINING cont.
Watson, A.W.S (1995). Physical Fitness and Athletic Performance. New York: Longman
PLANNING THE TRAINING
WEIGHT TRAINING cont.
Watson, A.W.S (1995). Physical Fitness and Athletic Performance. New York: Longman
Component Load Reps Sets Speed Rest
Advanced
Strength
Beginner
2-6 RM 2-6 3-6 Slow/med 3- 5 minutes
8-12 RM 8-12 2-3 Slow/med 2-3 min
Power 8-20 RM 4-8 3-6Fast/
explosive3-5 min
Endurance 15+ RM 15-30 2-3 Medium Minimal
PLANNING THE TRAINING
CIRCUIT TRAINING
•Consists of a series of exercises in a rotation format
•Circuits can be tailored to the fitness goals of the athlete•for example strength, speed, muscular endurance or even skill development
•Circuits can be performed against the clock or number of repetitions
PLANNING THE TRAINING
CIRCUIT TRAINING cont.
Reverse Crunch
Burpees
Step-ups (weights my be used)
Press ups
Squats
Chin ups
Shuttle Runs
Tricep Dips
Straddle Jumps
Crunches
PLANNING THE TRAINING
INTERVAL TRAINING
•Involves alternating periods of activity and recovery
•Can be used to develop anaerobic and aerobic capacities
•Interval training provides greater amounts of exposure to intensive training without experiencing excessive fatigue
•Increases the quality of work by allowing athletes to work at a greater intensity (when compared to continuous training)
PLANNING THE TRAINING
INTERVAL TRAINING – cont.
Interval Training Characteristics
Duration of work 30 seconds to 2 min
Intensity of work 90-95% of best performance standard
Duration of recovery period 2-6 min
Work: recovery ratio 1:2 to 1:3
Repetitions 3-12
Rushall, B.S. & Pyke, F.S. (1990). Training for sport and fitness.
PRESENTATION TITLE
PART 2:
Principals of Training
PART 2:
Principals of Training
Training Principles
1. Individual Differences
2. Adaptation
3. Overload
4. Progression
5. Reversibility
6. Specificity
7. Recovery
Individual Differences
• Each individual has a unique anatomy, physiology, psychology & history
• Athletes have different training responses to the same training programme
PLANNING THE TRAINING
INDIVIDUAL DIFFERENCES & TRIATHLON
Adaptation• Is the way the body responds to the training
programme
• The parts of the body that are active stressed during exercise adapt to those stresses, leading to an increase in performance
PLANNING THE TRAINING
ADAPTATION & TRIATHLON
•The main adaptations that occur in response to triathlon specific training are:
•Decreased resting heart rate
•Increased glycogen stores in the muscle tissue
•Increased efficiency in oxygen uptake •(increased red blood cells and blood volume)
•Increase in mitochondria
Specificity Is the least complex training principle
‘In improve one’s ability to perform a certain task involves working specific muscles or organ systems at an increased resistance’ (Foss et al., 1998)
We don’t train for triathlon by doing gymnastics!
PLANNING THE TRAINING
SPECIFICITY & TRIATHLON
•‘You are what you train for’
In order for a training programme to be effective it must be specific for the sport and position of the performer.
•Examples of specificity related to Triathlon:•Swimming•Cycling•Running
Overload In order to adapt (or improve) we must overload the
system so that it is forced to adapt to the new load
This makes our body systems stronger/more efficient
But … if we get it wrong, we breakdown and get performance decreases
Training gains are maximized up to a critical point where training becomes excessive
Below the critical point, it’s the Under training zone; above it’s the overtraining zone.
Overload
Training gains are maximized up to a critical point where training becomes excessive
Below the critical point, it’s the Under training zone; above it’s the overtraining zone.
PLANNING THE TRAINING
OVERLOAD & TRIATHLON
•In triathlon the overload principle is influenced by the intensity, duration and frequency of training
Training variables Swimming Cycling Running
Frequency 2-5 x per week; new swimmers can benefit from more sessions
2-4 x per week 2-3 x per week; less than swimming & cycling; injury prevention
Intensity Able to swim at a range of intensities every session
Able to cycle at a range of intensities every session
Mainly low intensity, aerobic work; running history
Time 20-90min 40min-3hr 20-60min; less than swimming & cycling
Type Pool & sea; wetsuit & non-wetsuit; drills, variety, confidence
Road, wind trainer, MTB, skills, confidence, safety
Soft surfaces, hills, drills, shoes
Progression
The overload imposed on an athlete must be progressive
If a training programme stays at the same intensity for a whole year, adaptations will only be evident at the beginning, as after this the body will no longer be overloaded
PLANNING THE TRAINING
PROGRESSION & TRIATHLONMonth May June-August September October November-
DecemberJanuary-April
Competition
Phases TRANSITION PREPARATION COMPETITION
General Specific Pre-Competition Competition
Macro-cycle 1 4
4 12
2 2 2 6
Number of Micro-cycles
4 4 4 3
Goals Active rest, Psychological regeneration, Attend to chronic medical problems, Analysis of past performances & planning for next training year.
Endurance (high volume), Technique changes
No competition, Sport-specific technique increased, More Variety, Energy output peaks at end of phase, Intensity increases towards end of phase, Flexibility, mental skills, nutrition
Specialised training, Emphasis on intensity, Speed & Power, Sport-specific development at end of phase, Competition schedule starts to dictate training
Maintain fitness capacities through intensity, Competition schedule starts dictating training, Taper, Tactical and mental focus.
Reversibility
The adaptations that take place as a result of training are all reversible
Adaptations to endurance training can be lost more quickly than it takes to achieve them while strength gains are lost more slowly
PLANNING THE TRAINING
REVERSIBILITY & TRIATHLON
•Like all sports if you do not keep the relevant muscles or organ systems working they will be lost.
Recovery One of the most overlooked principles of training
It is during the recovery sessions that the adaptations to training take place!
Recovery sessions may not necessarily mean complete rest
Periods of lower intensity activity will allow the body to adapt without increasing the stress placed on it. These periods are excellent opportunities for work on technique and tactics.
Variation
If training programmes are repetitious, athletes can soon become bored and lose their motivation
Super-Compensation
• Applying the principles effectively will lead to Super- Compensation (improved Performance)
PART 3:
PeriodisationPART 3:
Periodisation
Periodisation
“The optimal training program would be one that maximally stimulated positive adaptations, while minimizing the cellular and systemic stress thrown at the body in order to trigger the
changes”- Stephen Seiler
Periodisation• Systematic planning of training and
competitive activities
• Peak for particular events
• Develop and overlap specific components of fitness at different stages of training and competition season
Periodisation
• Recognises and plans for the fact athletes can’t maintain the highest level of performance all year round
• Recognises that a regeneration period after a heavy training load will allow athletes to progress to a higher level at a later training date
Periodisation
Build-up 2
Time
Training Load
Regeneration Period
Build-up 1
Low
High
Progression
Periodisation
• Macrocycles– Season to years
• Mesocycles– Week to months
• Microcycles– Session to week
Periodisation• Standard approach to a macrocycle (i.e., a
single competition build-up) Endurance Strength Speed Power Taper In Competition Taper Out