Glycogen loading and altitude training Flashcards
What is glycogen loading?
- Dietary manipulation
- Endurance events -> build up on glycogen stores so triglycerides can be a last resort
How long does the old version of glycogen loading take?
1 week
What occurs on days 6-4 of old glycogen loading
High intensity training, with a low carb intake - to deplete muscle glycogen stores!!
What occurs on days 3-1 of old glycogen loading?
Tapering on training programme, to super compensate on glycogen and water. (This doubles glycogen stores)
Give 2 disadvantages of old glycogen loading
- Heavy/sore legs (DOMS)
- Lethargic/bloated due to high amounts of glycogen and water on board
How long does the new version of glycogen loading take?
1 day
What is the new version of glycogen loading?
A performer works at a high intensity for three minutes, which opens up a carbowindow for 2 hours
What is the carbowindow
2 hours following exercise, where carbohydrate intake should be significant
Why is the new version of glycogen loading better
As a performer doesnt have to ‘taper’ their training programme prior to an event.
Which is better, the new or old version?
Old version, as the three minutes of intense exercise in new version could lead to injury the day before the event.
Define tapering
Reducing the amount of training/intesnity prior to competition
Define super compensation
Storing more glycogen than normal
How far above sea level should altitude training occur?
2500m
What is altitude training used for?
- To improve VO2 max
- To increase endurance levels
Why do athletes train at altitude
As there is a lower partial pressure of oxygen in the air (at 5000m it is 50% lower)
