Question breakdown - structure Flashcards
Analyse how elite triathletes use two different types of training for improved performance in Ironman Triathlon performance (syllabus)
strength training
- resistance training, eg elastic, hydraulic
- weight training eg plates, dumbbells
- isometric training
aerobic training
- continuous/ uniform
- long interval
- fartlek
Craig alexander (aerobic) P1 Q1
Fartlek: no incline riding to a 25-mile hill climbs to down slope
- ride 2.5 hrs 80km
- He trains 65-75% max HR during aimed at developing more mitochondria
Continuous: biking, running swimming at a moderate intensity for large periods of time
Long run: 2.5hrs, 30km-40km
long ride: (200kms 8hrs)
trains at 65-75% of max heart rate to develop mitochondria
Craig Alexander (strength) P2 Q1
- strength through aerobic work - resistance on bike for 2.5hrs 80km (low cadence)
- high gear ratio during steep hill climbs
- Gym session twice a week
- specificity around excercise
- focus around core strength
How it improves: Muscular endurance and hypertrophy
Q2: Justify the initial planning considerations and periodisation that need to be considered when preparing for an Ironman Triathlon (syllabus)
initial planning considerations
- performance and fitness needs (individual, team)
- schedule of events/competitions
- climate and season
planning a training year (periodisation)
- phases of competition (pre-season, in-season, off-season phases)
- sub phases (macro and micro cycle)
- peaking
- tapering
- sport specific subphases (fitness components, skill requirements)
Craig alexander (initial planning considerations)
Q2 P1
Performance and fitness needs: recognise what he needs to be able to perform at Kona such as aerobic fitness and adaptability to climate and season
- e.g aerobic threshold, lactate tolerance, speed, recovery, length of events)
- Goal - focus on repletion, consistency, frequency and specificity to build aerobic thresholds
Schedule of events: Works back from the main event/race. Tapering training intensity until event to ensure peak performance.
- Biggest block of training 8 weeks out
- 4-5 weeks intensive block during 8 weeks
- Likes to do a tune up race (70.3km)
Climate and seasons: Training in a similar environment to event such as weather (temp and uv levels), altitude and terrain. Craig alexander chose bolder Colorado because it held the most similarities.
- Heat acclimatisation to increase bodies ability to exercise in the heat.
- Improves the bodys ability ro utilise oxygen efficiently through haemoglobin production
Craig alexander (phases of competition)
- Pre-season (Nov-Dec)
gym efforts are more mass building based upon building muscle. Three gym sessions a week with high volume and intensity.
40 hour training week high vol and intensity - In-season (janurary onward)
maintenance (sport specific efforts)
gym efforts are based upon maintaining muscle mass and strength
28hr week less volume and higher speed and intensity
race simulation
mini triathalons - off-season
1 month of less structured training with no specific goals and light aerobic work.
Subphases: - large phases of intense aerobic training early in the season to build aerobic fitness base. Similarly with strength training there is a large emphasis on volume and intensity in the early subphases.
Tapering: he believes its a freshen up period before the race - 1-2hr event is a seven day taper
- 4 hr events is more like two weeks tapering
- During taper: everything lower intensity by 20% less more speed work due to an already developed aerobic threshold or base fitness. Gym 20% less weights, low intensity.
Elements to be considered when designing a training session (syllabus) Q3
- health and safety considerations
- providing an overview of the session to athletes (goal-specific)
- warm up and cool down
- skill instruction and practice
- conditioning
- evaluation
Craig alexander (health and safety considerations + warm up and cool down) P1 Q3
Health and safety considerations:
- adequate water and other nutrients replenishment during sessions
- the use of suitable equipment and facilities are necessary to reduce risk of injuries
- water temp which athletes swim in.
- Warm up
Start with a slight jog, dynamic stretches
sessions include technical repetitions/drills in the warm up
Craig Alexander (Providing an overview of the session to athletes (goal specific) + evaluation) P2 Q3
Evaluation: his coach and himself would measure every training and then analyse and compare times and measures with past training sessions to identify aspects to work on, strengths and other varying contextual factors which played a role in the outcome of the training session.
Craig alexander (skill instruction and practice + conditioning) P3 Q3
Skill instruction practice: hand entry into water and practice surrounding that movement
COnditioning:
- long run (2.5hrs, 30-40km)
- long ride (200km, 8hrs)
- He trains at 65-75% max HR during aimed at developing more mitochondria
- alternating between 1km high intensity and 1km low intensity.
- running 8-10 miles repeats around 10 times at moderate to high intensity.
- sustained interval/ tempo runs (zone 80-85% max HR)
- VO2 max and threshold efforts through sustained long interval
Analyse the considerations an athlete needs to consider when planning to avoid overtraining for an ironman triathlon (syllabus)
planning to avoid overtraining
- amount and intensity of training
- physiological considerations, eg lethargy and injury
- psychological considerations, eg loss of motivation
Craig Alexander (amount and intensity of training) P1 Q4
with more experience he knew he was overtraining. He measured through is resting heart rate in the morning (if elevated his body is still in recovery) if he was feeling sick or drowsy or his oxygen saturation when at altitude
Craig alexander (physiological considerations e.g lethargy and injury) P2 Q4
- ice baths, adequate recovery, and other specific means to reduce the likelihood of injury or lethargy.
- 5km recovery runs after big training days
- recovery
- major focus on sleeping and eating
- supplemental strategies
- tracking recovery
- subjective (listen to your body, experience)
Craig alexander (psychological consideration e.g loss of motivation) P3 Q4
- he is intrinsically motivated to training and challenge himself. He is also motivated by the support of his team and family and the lengths they go to support him.
- He also was motivated by the obligation to perform for the people around him who have made sacrifices to support him on his journey.
Examine the ethical considerations associated with the use of drugs to improve sporting performance (syllabus) Q5
use of drugs
- the dangers of performance enhancing drug use, eg physical effects, loss of reputation, sponsorship and income
- for strength (human growth hormone, anabolic steroids)
- for aerobic performance (EPO)
- to mask other drugs (diuretics, alcohol)
- benefits and limitations of drug testing
