Training prescription for aerobic adaptation

Question 1

What are the characteristics of an endurance athlete?

Answer 1

Goals 
Motivation
Commitment
Access to facilities
Available time to train

Question 2

Describe option 1 for laboratory testing

Answer 2

Stepwise incremental exercise test to establish MLSS
Rest approx. 15 mins
Stepwise or ramp incremental to establish VO2max

Question 3

What are the considerations for option 1?

Answer 3

Starting power output
Alterations for certain exercise modalities
Length of each stage

Question 4

Describe option 2 for laboratory testing

Answer 4

One continuous step-wise incremental test to exhaustion

Question 5

What are the considerations for option 2?

Answer 5

Starting power output
Length of each stage
Important to estimate length of whole test
Alterations for certain exercise modalities

Question 6

What are the advantages and disadvantages of laboratory testing?

Answer 6

Optimal measurements of variables
Stable, controlled environment

Impact on training routine
Often cost attached
May be difficult for athletes to access laboratory testing

Question 7

What are the advantages and disadvantages of field based testing?

Answer 7

Accessible for the athlete
Time/cost efficient

Control of confounding factors
Impact on training
Mental burden

Question 8

What two items does prescribing effective endurance training require?

Answer 8

Pace/power at LT2

Pace/ power at VO2max

Question 9

What are the major training principles?

Answer 9

Cardiorespiratory fitness
Muscular strength
Muscular endurance
Body composition

Question 10

What are the cardiovascular adaptations during HIT/zone 3 training?

Answer 10

Mechanical stress on myocardial tissue
Left ventricular hypertrophy
Increased SV

Question 11

What are the cardiovascular adaptations during LIT/zone 1?

Answer 11

Increased total blood volume
Increased EDV
Increased SV

Question 12

What are the peripheral adaptations during HIT/zone 3 training?

Answer 12

Increased capilliarisation of skeletal muscle
Increased type 1 fibres
Increased mitochondrial biogenesis
Increased fat oxidative capacity
Increased GLUT 4 and increased glycogen

Question 13

What are the peripheraladaptations during LIT/zone 1?

Answer 13

Increased type 1 fibres
Increased mitochondrial biogenesis
Increased fat oxidative capacity
Increased GLUT 4 and increased glycogen

Question 14

Describe a typical HIT session

Answer 14

Aim: accumulate 15-30mins of work @ LT2
5x5mins hard @ 95-100% VO2 max / 120% LT2 pace
3x15mins of 30 seconds ON, 30 seconds easy

Question 15

Describe a typical threshold session

Answer 15

Aim: accumulate 60-90mins @ power/pace between LT1 and LT2
3x30mins @ 90% LT2
4x15mins @ 100% LT2

Question 16

Describe a typical easy session

Answer 16

4-6 hours non-weight bearing
2-3 hours for running
‘double days’

Question 17

Describe a traditional model of endurance training

Answer 17

50 - 60% of training at low intensity
35 - 45% of training at medium intensity
5 - 10% of training at high intensity

Question 18

Describe a polarised model of endurance training

Answer 18

75 - 80% of training at low intensity
0 - 5% of training at medium intensity
15 - 20% of training at high intensity

Question 19

Describe a threshold model of endurance training

Answer 19

20% of training at low intensity
60% of training at medium intensity
20% of training at high intensity

Question 20

How would you choose the appropriate model?

Answer 20

Time stressed - threshold
10 - 20 hours - traditional
30 hrs - polarised (elite)

Question 21

Describe how you would monitor endurance training on a day to day basis

Answer 21

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)

Question 22

Describe a microcycle, mesoscycle and macrocycle

Answer 22

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

Question 23

What two things can you do near competition?

Answer 23

Tapering - reduction in training load

Peaking - slam athlete - 7 days consecutive HIT followed by 5 days of easy

Question 24

What would you do if the gains dry up?

Answer 24

Block periodization
Carbohydrates periodization
Altitude training

Question 25

Describe block periodization

Answer 25

The grouping together of sessions with the same goal to enhance stimulus for a particular adaptation
VO2max increased

Question 26

Describe altitude

Answer 26

Go to between 2000 - 2500 meters
Increased erythropoietin - stimulates production of RBCs
Leads to increased haematocrit - ratio of RBCs to TBV
Increased a-v(O2)max

Question 27

Describe low CHO availability

Answer 27

Easy zone don’t use much CHO so don’t consume much CHO