Training Prescription for Aerobic Adaptation and Endurance Performance

Question 1

What labratory testing is used for endurance athletes and what is it establishing?

Answer 1

Option 1

1) A step-wise (3-5 mins/step) incremental test to establish maximal lactate steady state.
2) Rest Approx. 15 mins
3) A step-wise (1 min/step) or ramp incremenetal to establish VO2max

Option 2
One continuous step-wise incremental test to exhaustion.

Question 2

Advantages/ Disadvantages of Labratory testing.

Answer 2

A
-Optimal measurements of variables
Stable controlled environment
D
-May be difficult for athletes to access labratory testing
-Often cost attached
Impact on training routine.

Question 3

Advantages/ Disadvantages of Field testing

Answer 3

A

• accessible for the athlete
• time/ cost efficient

D
control of cofounding factors
-Impact on training
-Mental burden.

Question 4

Prescribing effective endurance training requires at least which two variables.

Answer 4

pace or power at LT2/ pace or power at Vo2max X100 = %

Question 5

Important principle of training for endurance training.

Answer 5

Overload increases adaptation.

Question 6

What is training intensity?

Answer 6

Zone 1, 2, 3

LT1, LT2, Vo2max.

Question 7

What are the adaptations of training in HIT/zone 3?

Answer 7

Z3
-Mechanical stress on myocardial tissue leading to LVH and an increase in SV.
Increased Qmax

Question 8

What are the adaptations of training in LIT/zone 1?

Answer 8

Increase total Blod Volume (hypervolemia)
Increase end diastolic volume.
Increase stroke volume.
Increased Vo2max.

Question 9

Peripheral Adaptations

of training in HIT/zone 3?

Answer 9

Increase Type 1 Fibres

Increase Mitochondrial Biogenesis.

Question 10

Peripheral Adaptations

of training in LIT/zone 1?

Answer 10

Increased fat oxidative capacity.

Increased Glut4/ Glycogen.

Question 11

What is polarized training?

Answer 11

greater percentage of time spent between low and high intensity training. Greater time in zones 1 and 3.

Question 12

How would we choose the appropriate model of training to prescribe?

Answer 12

Training Time availability.

Question 13

How to monitor day to day endurance training?

Answer 13

Blood lactate (most scientific) 
RPE (least scientific)

Question 14

How can we monitor External Load?

Answer 14

Power Output

Pace

Question 15

How can we monitor Internal Load?

Answer 15

Heart Rate

Question 16

What is a microcycle?

Answer 16

A small collection of training sessions (4-7 days)

Question 17

What is a mesocycle?

Answer 17

Typically 3-4 weeks in length (including a period of recovery)

Question 18

What training prescription tool would be used near competition?

Answer 18

Tapering- reduction in training load

Question 19

What is block periodization?

Answer 19

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

Question 20

What are the benefits of altitude training to an endurance athlete?

Answer 20

Increased haematocrit (ratio of RBC’s to TBV)

Increased erythropoietin (EPO) which stiumlates the production of RBC.