Training prescription for aerobic adaptation Flashcards
What are the characteristics of an endurance athlete?
Goals Motivation Commitment Access to facilities Available time to train
Describe option 1 for laboratory testing
Stepwise incremental exercise test to establish MLSS
Rest approx. 15 mins
Stepwise or ramp incremental to establish VO2max
What are the considerations for option 1?
Starting power output
Alterations for certain exercise modalities
Length of each stage
Describe option 2 for laboratory testing
One continuous step-wise incremental test to exhaustion
What are the considerations for option 2?
Starting power output
Length of each stage
Important to estimate length of whole test
Alterations for certain exercise modalities
What are the advantages and disadvantages of laboratory testing?
Optimal measurements of variables
Stable, controlled environment
Impact on training routine
Often cost attached
May be difficult for athletes to access laboratory testing
What are the advantages and disadvantages of field based testing?
Accessible for the athlete
Time/cost efficient
Control of confounding factors
Impact on training
Mental burden
What two items does prescribing effective endurance training require?
Pace/power at LT2
Pace/ power at VO2max
What are the major training principles?
Cardiorespiratory fitness
Muscular strength
Muscular endurance
Body composition
What are the cardiovascular adaptations during HIT/zone 3 training?
Mechanical stress on myocardial tissue
Left ventricular hypertrophy
Increased SV
What are the cardiovascular adaptations during LIT/zone 1?
Increased total blood volume
Increased EDV
Increased SV
What are the peripheral adaptations during HIT/zone 3 training?
Increased capilliarisation of skeletal muscle Increased type 1 fibres Increased mitochondrial biogenesis Increased fat oxidative capacity Increased GLUT 4 and increased glycogen
What are the peripheraladaptations during LIT/zone 1?
Increased type 1 fibres
Increased mitochondrial biogenesis
Increased fat oxidative capacity
Increased GLUT 4 and increased glycogen
Describe a typical HIT session
Aim: accumulate 15-30mins of work @ LT2
5x5mins hard @ 95-100% VO2 max / 120% LT2 pace
3x15mins of 30 seconds ON, 30 seconds easy
Describe a typical threshold session
Aim: accumulate 60-90mins @ power/pace between LT1 and LT2
3x30mins @ 90% LT2
4x15mins @ 100% LT2
Describe a typical easy session
4-6 hours non-weight bearing
2-3 hours for running
‘double days’
Describe a traditional model of endurance training
50 - 60% of training at low intensity
35 - 45% of training at medium intensity
5 - 10% of training at high intensity
Describe a polarised model of endurance training
75 - 80% of training at low intensity
0 - 5% of training at medium intensity
15 - 20% of training at high intensity
Describe a threshold model of endurance training
20% of training at low intensity
60% of training at medium intensity
20% of training at high intensity
How would you choose the appropriate model?
Time stressed - threshold
10 - 20 hours - traditional
30 hrs - polarised (elite)
Describe how you would monitor endurance training on a day to day basis
Capillary BLa in training sessions External load; power output or pace Internal load; HR Training stress score (TSS) Training impulse (TRIMP) RPE; session RPE (1-10) x duration (mins)
Describe a microcycle, mesoscycle and macrocycle
Micro - a small collection of training sessions
Meso - typically 3-4 weeks in length (incl. recovery)
- re-test at end of each mesocycle
Macro - overall cycle that leads to a performance peak
What two things can you do near competition?
Tapering - reduction in training load
Peaking - slam athlete - 7 days consecutive HIT followed by 5 days of easy
What would you do if the gains dry up?
Block periodization
Carbohydrates periodization
Altitude training
