WKO4: Tracking Periodization. Education Tim Cusick
|
|
- Alexis Edwards
- 6 years ago
- Views:
Transcription
1 WKO4: Tracking Periodization Education Tim Cusick
2 Questions Everyone on mute Type questions, will get to as we go or at the end Will replies if too many questions 2
3 Yes, everyone has one, and this is mine. 3
4 Elite athletic performance involves the integration of muscular, cardiovascular, and neurological factors that function cooperatively to efficiently transfer the energy from aerobic and anaerobic ATP turnover into velocity and power. Endurance exercise performance: the physiology of champions Michael J Joyner 1 and Edward F Coyle 2 4
5 Some Background 5
6 Periodization 6
7 Periodization Set-Up Segment by Periodization Phase Classic example Limit to 3 4 max Should match annual plan / training strategy Select expectation for each cycle 7
8 Periodization Defined Periodization is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time 8
9 Periodization Opinion Linear periodization builds clarity in the development and implementation of training plans Tend to blend periods of undulation and/or reverse H.I.T. Training changes the rules Periodization planning gives the structure / outline of review but ongoing activities must be guided by the relationship between training load, fatigue and adaptation to introduced stimuli Don t be dogmatic 9
10 Periodization: Low Maturity 10
11 Periodization: Med Maturity 11
12 Periodization: High Maturity 12
13 Periodization: BT 13
14 Periodization I repeat: Periodization planning gives the structure / outline of review but ongoing activities must be guided by the relationship between training load, fatigue and adaptation to introduced stimuli Don t be dogmatic 14
15 Periodization: Breakdown Fitness to perform (training) Buffer Pre-readiness Performance Readiness 15
16 Periodization: Breakdown Fitness to perform (training) Goal: Readiness for performance training Aerobic Development (capacity and power) Cardiovascular Development (uptake/intake) Efficiency / Economy (not pedaling efficiency) Stamina Fatigue Resistance Buffer Pre-readiness Anaerobic Readiness For performance Anaerobic Capacity (some) Muscular Prep Performance Readiness Anaerobic Power Anaerobic Capacity Power & Speed Event Specific Training Win Training 16
17 Testing 17
18 The Role of Testing Testing is key and often not utilized To hard To taxing Client doesn t like Testing to ensure MMP performance Power Duration and metrics (NOT to just maintain, to utilize) 18
19 Periodization of Data Analysis 19
20 Key Focus Base Period Aerobic Fitness Economy & Efficiency Stamina and Fatigue Resistance Build Period Energy Utilization Mean Max Power Performance Cluster Perform Period Peak Performance 20
21 Key Focus Base Period Aerobic Fitness Economy & Efficiency Stamina and Fatigue Resistance Build Period Energy Utilization Mean Max Power Performance Cluster Perform Period Peak Performance 21
22 Periodization: Breakdown Fitness to perform (training) Goal: Readiness for performance training Aerobic Development (capacity and power) Cardiovascular Development (uptake/intake) Efficiency / Economy (not pedaling efficiency) Stamina Fatigue Resistance Buffer Pre-readiness Anaerobic Readiness For performance Anaerobic Capacity (some) Muscular Prep Performance Readiness Anaerobic Power Anaerobic Capacity Power & Speed Event Specific Training Win Training 22
23 Periodization: Breakdown Fitness to perform (training) Goal: Readiness for performance training Aerobic Development (capacity and power) Cardiovascular Development (uptake/intake) Efficiency / Economy (not pedaling efficiency) Stamina Fatigue Resistance Muscular Endurance Limiter Mental toughness
24 Aerobic Development: Base Target Tracking for plateau or diminishing returns Review by weeks 24
25 Aerobic Development: Capacity 25
26 Aerobic Fitness: VO2max World Tour Male 26
27 Aerobic Development: Capacity & training (Season) 27
28 Aerobic Development: Capacity & training (Base Compare) 28
29 Aerobic Development: Workout 29
30 Aerobic Development: Power 30
31 Aerobic Development: Power 31
32 Aerobic Development: CV 32
33 Periodization: Breakdown Fitness to perform (training) Goal: Readiness for performance training Aerobic Development (capacity and power) Cardiovascular Development (uptake/intake) Efficiency / Economy (not pedaling efficiency) Stamina Fatigue Resistance
34 Economy The power produced (watts) divided by the volume of oxygen used to produce that power (typically liters per minute) Gas mileage Typically watts per liter consumed per minute Carbs are more efficient, higher power outputs generally improves economy Lower power output, lower cadence is more economical 34
35 Efficiency The amount of energy produced divided by the amount of energy needed to produce work Energy out / energy in (x 100%) Can only truly be measured in a metabolic chamber Cycling efficiency represents the link between ATP turnover and external power output A more efficient individual will be able to produce a given power output at a lower metabolic rate Efficiency is an element of economy 35
36 Compare Jane Rider 55 kgs Vo2max: watts = 80% of Vo2max Better Economy Jill Rider 55 kgs Vo2max: watts = 85% of Vo2max 36
37 Biomechanical Efficiency Things that effect Saddle Height Cadence Muscle fiber type (biochemical) Things that don t Crank length Pedal position Pattern of force (pedal circles) Not the efficiency that a lot of modern pedaling systems are tracking 37
38 Efficiency: Work and Power 38
39 Efficiency: Work and Power 39
40 Efficiency: Work and Power (Compare) 40
41 Periodization: Breakdown Fitness to perform (training) Goal: Readiness for performance training Aerobic Development (capacity and power) Cardiovascular Development (uptake/intake) Efficiency / Economy (not pedaling efficiency) Stamina Fatigue Resistance
42 Fatigue Curves 42
43 Key Metrics Tracking Base vs. Base Thinking Improvement Causality 43
44 Key Metrics 44
45 Key Metrics 45
46 Cluster 46
47 Periodization: Breakdown Fitness to perform (training) Goal: Readiness for performance training Aerobic Development (capacity and power) Cardiovascular Development (uptake/intake) Efficiency / Economy (not pedaling efficiency) Stamina Fatigue Resistance Buffer Pre-readiness Anaerobic Readiness For performance Anaerobic Capacity (some) Muscular Prep Performance Readiness Anaerobic Power Anaerobic Capacity Power & Speed Event Specific Training Win Training 47
48 Q&A 48
Page 0 TRAINING WITH DATA A SEASON REVIEW By Timothy Cusick Contents Introduction... 2 Race/Event Performance Review... 3 Peak Power and Power Clusters... 3 Fatigue Resistance... 4 Specific Performance...
More informationBIKE PERFORMANCE TESTING REPORT
BIKE PERFORMANCE TESTING REPORT PERSONAL DATA Name: Test Rider Date of Assessment: 1 st January 2015 Sport / Level: Road/ Criterium Racing This report details how you performed in the assessment, and how
More informationMAKING THE MOST OF MUSCLE There s more to muscle than fast-twitch and slow-twitch By Dario Fredrick
MAKING THE MOST OF MUSCLE There s more to muscle than fast-twitch and slow-twitch By Dario Fredrick [Velo News, Vol. 33/No. 19, December 20, 2004] Most cyclists will tell you they ve heard of slow- and
More informationAN OVERVIEW OF WKO4 S POWER-DURATION MODEL
Page 0 AN OVERVIEW OF WKO4 S POWER-DURATION MODEL by Tim Cusick and Dr. Andrew Coggan Contents Part 1: Why Do We Need the Power Duration Model?... 3 The Principle of Individualization in Sports Training...
More informationBenjamin Klein. Test Report Training Program. July 2015
Test Report Training Program July 2015 Functional Threshold Power (FTP) Your score: 230 Watts During the final climb of stage 10 2015 Tour de France Chris Froome averaged 414W. You are over halfway to
More informationREAL RIDES. REAL RESULTS.
REAL RIDES. REAL RESULTS. ITY Our videos are categorised Simple, Intermediate or Complex based on the complexity of the workout. : Simple videos tend to be less intense and with a very to easy follow workout
More informationCoaching with WKO4. Education #1 Power Duration Model and Metrics
Coaching with WKO4 Education #1 Power Duration Model and Metrics Questions User Control Panel Open with orange arrow Find the questions title and open Type your questions Ask as we go 2 My psychiatrist
More informationTRAINING GUIDE. PO Box Pensacola, FL
TRAINING GUIDE HEALTH WARNING Not all exercise programs are suitable for everyone, so please consult your physician before beginning this or any exercise program. You should always warm up for a few minutes
More informationGET RIPPED AND DON T DIE TRYING
GET RIPPED AND DON T DIE TRYING PRESENTED BY TOMMY MATTHEWS INTRODUCTION Overtraining just to look great doesn t have to come at the expense of your health. In fact, it s just a one-way ticket to getting
More informationdeaworld Get Ripped INTRODUCTION and Don t Strength Training by Escape Fitness COMMON MISTAKES COMMON MISTAKES
Get Ripped INTRODUCTION and Don t Die TryingOvertraining just to look great doesn t have to Strength come at the expense of your health. In fact, it s Training just a one-way ticket to getting injured!
More informationNEW FEATURES ON GARMIN FENIX 5, FR935
NEW FEATURES ON GARMIN FENIX 5, FR935 FIRSTBEAT PHYSIOLOGICAL FEATURES IN NEW GARMIN PRODUCTS Feature fenix 5 FR935 Anaerobic Training Effect (new) X X Aerobic Training Effect X X Training load (new) X
More informationENERGY SYSTEMS 1/27/14. Pieces of Performance. From Puzzles to Practice. Mitigated by: ADAPTABILITY Programming Recovery strategies
ENERGY SYSTEMS From Puzzles to Practice Carmen Bott Master s of Science Instructor of Kinesiology, Langara College www.humanmotion.com The Performance Potential of the Human Machine is dictated by how
More informationHigh Cadence Training for Cyclists. Objectives
HFC Holmes Fitness Coaching, LLC Improving Health, Fitness and Athletic Performance High Cadence Training for Cyclists President Holmes Fitness Coaching, LLC Objectives As a result of this webinar, you
More informationOptimal Interval Training for MMA By Eric Wong, BSc, CSCS
Optimal Interval Training for MMA By Eric Wong, BSc, CSCS Interval training has quickly become the go-to choice for mixed martial artists looking to maximize their cardio. The most popular form of intervals
More informationBEHOLD THRESHOLD. AeT, LT, AT, OBLA, MLSS, FTP, PST OMG Specialists in Sports Performance
BEHOLD THRESHOLD AeT, LT, AT, OBLA, MLSS, FTP, PST OMG the point that must be exceeded to begin producing a given effect, result or to elicit a response Max vs. Threshold MHR is a genetic limit, suggesting
More information24-Week Off-Season Trainer Series
24-Week Off-Season Trainer Series Improve your aerobic base, pedaling technique, strength, and add intensity prior to your specific in-season race preparation training. The stationary trainer is one of
More informationEpic Amelia Island TRAINING GUIDE. Epic Amelia Island
TRAINING GUIDE HEALTH WARNING Not all exercise programs are suitable for everyone, so please consult your physician before beginning this or any exercise program. You should always warm up for a few minutes
More informationTHE USE OF LACTATE THRESHOLD IN TRAINING
THE USE OF LACTATE THRESHOLD IN TRAINING By Richard W. Field Richard Field discusses the concept of pulse rates to determine workout intensities and outlines how the controversial Conconi test can be used
More informationAEROBIC METABOLISM DURING EXERCISE SYNOPSIS
SYNOPSIS This chapter begins with a description of the measurement of aerobic metabolism by direct calorimetry and spirometry and proceeds with a discussion of oxygen drift as it occurs in submaximal exercise
More informationPeriodization as a philosophy of training program design
Periodization as a philosophy of training program design Introduction The General Adaptation Syndrome (GAS) helps us understand how a training stress improves an athlete s physiological capacity and why
More informationThe Game Changer. Measured Work and Energy on a Spinner
The Game Changer Measured Work and Energy on a Spinner Game Changer Accountability Technology Overweight and obese adults using devices were more successful in adhering to and did better at staying on
More informationACE Personal Trainer Manual, 4 th edition. Chapter 10: Resistance Training: Programming and Progressions
ACE Personal Trainer Manual, 4 th edition Chapter 10: Resistance Training: Programming and Progressions 1 Learning Objectives This session, which is based on Chapter 10 of the ACE Personal Trainer Manual,
More informationTRAINING FOR ENDURANCE RUNNING EVENTS. Dr. Joe I. Vigil
TRAINING FOR ENDURANCE RUNNING EVENTS Dr. Joe I. Vigil You must believe and adhere to the principle of UNENDING IMPROVEMENT and the setting and achieving of even higher goals. The Biologic Law of Training
More informationHAUTE ROUTE 3 DAY EVENT
TRAINING PLAN 3 DAY EVENT WATTBIKE.COM 3 DAY EVENT TRAINING PLAN ABOUT THE 3 DAY EVENT The Haute Route three day events are tough, endurance challenges. The three stages take in famous roads and parcours
More informationThe Science of Sustained Excellence
Theory of Monitoring Annual Training Progression with Physical Testing to Prevent Injury and Improve Performance By Troy Purdom, PhD & Kyle Levers, PhD CSCS The Science of Sustained Excellence July 22,
More informationPEAKS CHALLENGE FALLS CREEK INTERMEDIATE VOLUME PROGRAM (8-18 hours)
I M T E R M E D I AT E VO L U M E TRAINING PROGRAM 8-18 HOURS. PEAKS CHALLENGE FA L L S C R E E K 2 01 9 PEAKS CHALLENGE FALLS CREEK INTERMEDIATE VOLUME PROGRAM (8-18 hours) This program is for a rider
More informationStrength Training for the 10k
strength.runnersconnect.net http://strength.runnersconnect.net/module-1/strength-training-10k/ Strength Training for the 10k Strength training for the 10k is primarily focused on improving your muscular
More informationThe Truth About Cardio Programming By Paul Robbins Date Released : 18 Jul 2001
Page 1 of 5 close The Truth About Cardio Programming By Paul Robbins Date Released : 18 Jul 2001 There are three main components of an effective weight loss program: Proper diet, effective weight training
More informationHIGH VOLUME TRAINING PROGRAM HOURS. PEAKS CHALLENGE FALLS CREEK 2019
HIGH VOLUME TRAINING PROGRAM 10-22 HOURS. PEAKS CHALLENGE FALLS CREEK 2019 PEAKS CHALLENGE FALLS CREEK HIGH VOLUME PROGRAM (10-22 hours) This program is for a rider who has on average 16 hours per week
More informationStrength Training for the Half Marathon
strength.runnersconnect.net http://strength.runnersconnect.net/module-1/strength-training-half-marathon/ Strength Training for the Half Marathon Strength training for the half marathon is primarily focused
More informationCreating a Cue Sheet. Class Summary Class Attributes
Creating a Cue Sheet Don t underestimate the power and benefit of creating a cue sheet for your class. On paper it may represent a simple list of drills, times and cues, but the process of creating the
More informationPREPARE FOR THE CROSSFIT OPEN
PREPARE FOR THE CROSSFIT OPEN OPEXFIT.COM 1 Plan It Out! The CrossFit Open starts in roughly 3 months. Upon the go live date for this guide there were 84 days. Now there are even FEWER! Let s get one thing
More informationSession I: Distance Running Training Principles & Cross Country Training
Session I: Distance Running Training Principles & Cross Country Training 2010 ITCCCA Presentation Coach Vicki Mitchell University at Buffalo Cross Country/Track & Field SESSION 1 OVERVIEW Principles of
More informationStrength Training for the Marathon
strength.runnersconnect.net http://strength.runnersconnect.net/module-1/strength-training-marathon/ Strength Training for the Marathon Strength training for the marathon is different than any other event
More informationTRAINING PRINCIPLES IN MASTER ATHLETES Antti Mero Professor
TRAINING PRINCIPLES IN MASTER ATHLETES Antti Mero Professor DEPARTMENT OF BIOLOGY OF PHYSICAL ACTIVITY UNIVERSITY OF JYVÄSKYLÄ INTERNATIONAL SYMPOSIUM: TRAINING IN MASTER ATHLETES WMA INDOORS Jyväskylä
More informationCreating A Plan That Works For You. Matt McNamara Sterling Sports Group
Creating A Plan That Works For You Matt McNamara Sterling Sports Group What We ll Cover Today Season Overview Goals & Priorities Race Schedule Training Progression Technique & Tactics Four Major Technique
More informationRunning Threshold VO2 max Test Results
Running Threshold VO2 max Test Results Peak Centre for Human Performance 1565 Maple Grove Rd Kanata, ON 613-737-7325 www.peakcentre.ca PERSONAL INFORMATION Name: Kristin Marvin Weight: 158.0 lbs Date:
More informationLevers. Fulcrum Joint Resistance Load Effort/Force must look at muscle insertion
Biomechanics Biomechanics Is the study of mechanical laws relating to the movement or structure of living things Is important for you to know in terms of injury prevention as well as optimizing training
More informationCHAPTER 2 FATIGUE AND RECOVERY
SECTION A CHAPTER 2 FATIGUE AND RECOVERY 188 CHAPTER 2 FATIGUE AND RECOVERY Fatigue Effects of fatigue on performance Performance can be affected by muscle fatigue, the depletion of energy stores in muscle
More informationGUIDE TO RIDE SPIN (7746) 1
GUIDE TO RIDE www.spinning.com 800.847.SPIN (7746) 1 WELCOME TO THE SPINNING PROGRAM As the creators and global leaders of indoor cycling equipment and education, we know what it takes to help you get
More informationLab Six: Maximal Exercise. Stephanie Smith. University of Otago. PHSE 203: Exercise Physiology. Due 5pm Monday, 9 th May 2011.
Lab 6 PP4, S Smith, 1 LAB REPORT SIX Lab Six: Maximal Exercise Stephanie Smith University of Otago PHSE 203: Exercise Physiology Due 5pm Monday, 9 th May 2011 Lab Stream: PP4 E-mail: smitsm31@suny.oneonta.edu
More informationPowerEdge Advanced Power Training Plan
PZ 1 : < 55% TP easy pace PowerEdge Advanced Power Training Plan PZ 2: 55-75% TP conversational pace PZ 3: 75-90% TP somewhat hard PZ 4: 90-105% TP very hard PZ 5: 105-120% TP can last a few mins Week
More informationSTRENGTH & CONDITIONING
Introduction to player profiling Introduction We have previously described the demands of the sevens game for both men and women. We noted that conditioning for the game should take into account the increased
More informationMaster Class Aerobic Conditioning
Master Class Created by Tom Scotto, ICA Master Instructor Training Type: Cardiovascular Fitness Working HR Zones: Zones 3 4 Total Class Length: 60 minutes Profile Objective and Intensity: As January is
More informationCARBS. FATS. WHAT SHOULD THE ELITE ATHLETE BE EATING?
CARBS. FATS. WHAT SHOULD THE ELITE ATHLETE BE EATING? Professor Peter Brukner La Trobe Sport and Exercise Medicine Research Centre Melbourne, Australia DISCLOSURES I am the founder of SugarByHalf, a not-forprofit
More informationPSM Coaches Clinic. Speed Development
PSM Coaches Clinic Speed Development Linear speed development clinic Rod Waters Head Track and Field Coach Trine University Acknowledgments All my athletes over 9 years Charles Clinton Vince Anderson Tommy
More informationThe impact of hill training on middle and long distance athletes: with specific reference to oromia water works athletics club, Ethiopia
International Journal of Scientific and Research Publications, Volume 7, Issue 11, November 2017 287 The impact of hill training on middle and long distance athletes: with specific reference to oromia
More informationNeeds Analysis. Machar Reid and Miguel Crespo International Tennis Federation LEVEL III COACHES COURSE
Needs Analysis Machar Reid and Miguel Crespo International Tennis Federation Introduction Principles of physiology Physiological needs analysis Other performance-determining variables Mechanical demands
More informationEat Smart, Train Smart - Part II
Eat Smart, Train Smart - Part II Physiological Testing for Cycling R. Randall Clark Exercise Science Laboratory and Pediatric Fitness Clinic University of Wisconsin Hospital Sports Medicine Center Overview
More informationVO2 Max Booster Program VO2 Max Test
VO2 Max Booster Program VO2 Max Test by Jesper Bondo Medhus on May 1, 2009 Welcome to my series: VO2 Max Booster Program This training program will dramatically boost your race performance in only 14 days.
More informationStrength Training for Cyclist. James Herrera MS, CSCS, USAW USA Cycling National Team Coach BMX
Strength Training for Cyclist James Herrera MS, CSCS, USAW USA Cycling National Team Coach BMX A type of physical exercise specializing in the use of increasing resistance to induce muscular contraction
More informationI. HIIT Defined And Benefits
RealRyder Indoor Cycling Burn Your Last Match! Overview: High intensity interval training (HIIT) is an effective way to help your ryders blast through fitness plateaus, build power and speed--and torch
More informationConflict of Interest Statement. I have no actual or potential conflict of interest in relation to this presentation.
Conflict of Interest Statement I have no actual or potential conflict of interest in relation to this presentation. Tapering and peaking for optimal performance in team sports What is a taper? Contents
More informationSMARTER ATHLETES Understanding muscular systems
SMARTER ATHLETES Understanding muscular systems What are we talking about? In a strength and conditioning environment, selfsufficient athletes with a purposeful training routine understand how different
More informationThe Chemistry of Running Interactive Lab. Effort Scale. Introduction
The Chemistry of Running Interactive Lab Introduction The Chemistry of Running simulation allows students to explore the chemistry and physiology of exercise a field that attracts a lot of interest from
More informationWorkouts T= Threshold AR= Aerobic Repeats
Workouts T= Threshold Continuous aerobic threshold running. Relaxed hard runs. Find the red line of your aerobic threshold and tickle it. Should never die until the very end, but if you do die early then
More informationTapering: The Workouts and Beyond
Tapering: The Workouts and Beyond Wisconsin Track and Field Clinic 2018 I am happy. My coaches had me ready in my mind and my body felt so light. Kenenisa Bekele 12:37.35 Outline of Wisconsin Tapering
More informationProspera Granfondo Axel Merckx Okanagan Off-Season Holiday Training Guide
Prospera Granfondo Axel Merckx Okanagan Off-Season Holiday Guide The Peak Centre for Human Performance The Peak Centre for Human Performance is Canada's leader in individualized training solutions. Whether
More informationREACH THE BEACH YOUR FIRST OR YOUR FASTEST
REACH THE BEACH YOUR FIRST OR YOUR FASTEST This program is about producing a specific change in our athletic ability in order to reach our cycling goals. The optimum amount of training is the least amount
More informationMAX: THE ULTIMATE MEASURE OF FITNESS
CardioCoach TM VO 2 MAX: THE ULTIMATE MEASURE OF FITESS A COMPLETE VO 2 FITESS TEST CA GIVE TRAIERS THE TOOLS TO SET REALISTIC GOALS AD ASSESS IMPROVEMET. Many people are inefficient exercisers, with no
More informationA recipe for triathlon success
A recipe for triathlon success So you ve decided you re going to try to bake a cake. Fantastic! What kind of cake? There a hundreds of kinds of cake and probably hundreds of variations on each of these
More information5 RINGS, 2 PROGRAMS A Guide to Championship Performance and Success
2013 5 RINGS, 2 PROGRAMS A Guide to Championship Performance and Success Charone Williams Total Athletic Speed 5 Rings, 2 Programs is a Done-For-You step by step guide that lays out the foundation of training
More informationSet foundation for exercise prescription Clarify the work rest relationship Understand VO2M Understand overtraining Look at how to use aerobic
Set foundation for exercise prescription Clarify the work rest relationship Understand VO2M Understand overtraining Look at how to use aerobic equipment Specific, Measurable, Action-oriented, Realistic,
More informationPERIODIZATION. What is Periodization? Why Use Periodization? Why Use Periodization?
What is Periodization? PERIODIZATION Joe Signorile, Ph.D. Simply stated PERIODIZATION is a TRAINING CALENDAR which provides the proper mix of WORK AND RECOVERY to OPTIMIZE TRAINING BENEFITS. Why Use Periodization?
More informationUSSA Cross-Country - Definitions of training. Table of Contents
Please use this information to design and understand training programs. Theory and ideas are always changing take from it what you can. We publish this info to help raise the level of ski racing in America.
More informationChapter 14: Improving Aerobic Performance
Chapter 14: Improving Aerobic Performance Thought Questions Why would aerobic athletes perform resistance training exercises? What are advantages and disadvantages of Fartlek training? What are advantages
More informationReadiness for Soccer
Youth Fitness? Readiness for Soccer Readiness for sports is the match between a child s level of growth, maturity and development, and the task demands presented in competitive sports. Robert M. Malina,
More informationTraining Masters Athletes for Increased Athletic Performance
Training Masters Athletes for Increased Athletic Performance K A T H Y Z A W A DZKI, M S U S A C Y C L I N G L E V E L I C O A C H T H E F A S T L A B, L L C W W W. T H E F A S T L A B. C O M THE GOAL
More informationApplied Exercise and Sport Physiology, with Labs, 4e
Applied Exercise and Sport Physiology, with Labs, 4e hhpcommunities.com/exercisephysiology/chapter-10-aerobic-exercise-prescriptions-for-public-health-cardiorespiratory-fitness-and-athletics/chap Chapter
More informationTaranaki Cycle Challenge
Taranaki Cycle Challenge I have been asked to put together a training plan for the Taranaki Cycle Challenge. As a professional coach and sport scientist I know there is not one simple plan for all, but
More informationTHE LONG RIDE THRESHOLD RIDES HILLS
THE LONG RIDE 6/10 effort focusing on building your time on the bike and developing your aerobic capacity. Start off riding at 65% of MHR (conversational pace). Gradually this will build to 75% of MHR
More informationHOUR OF POWER Rowing WA
HOUR OF POWER Rowing WA Physiology of Rowing: The assessment and management of athlete training load and adaptation Presented by Martyn Binnie WAIS Sport Scientist 1 Overview Demands of the sport and athletic
More informationThree Metabolic Pathways. PSK 4U Unit 5: Energy Systems Days 2-3
Three Metabolic Pathways PSK 4U Unit 5: Energy Systems Days 2-3 The Energy Systems The ability to move, work or play sports is dependant on supplying sufficient energy at the required rate for the duration
More informationVertical jump performance and anaerobic ATP resynthesis
PDHPE Student Activities Comes to Life Energy Systems and Athlete Performance Adenosine Triphosphate (ATP) is required to perform any form of muscular contraction. Muscle cells only store enough ATP to
More informationEffectiveness of Muscular Power Performance on Long-Term Training
Effectiveness of Muscular Power Performance on Long-Term Training M. H. Tavakkoli PhD Scholar, Kerala University, Keraa, India Abstract: Muscular power are commonly used for increasing power in muscles
More informationBusting Through Training Plateaus
2014 IDEA World Fitness Convention Busting Through Plateaus Jason Karp, Ph.D. un-fit.com 2011 IDEA Personal Trainer of the Year Periodization Method for structuring training programs into periods or phases
More informationENERGY SYSTEMS FITNESS COMPONENTS
ENERGY SYSTEMS & FITNESS COMPONENTS THE 10 COMPONENTS OF FITNESS Aerobic Capacity (stamina): This is the ability of your heart and lungs to deliver oxygen through your blood to your muscles, to produce
More informationAthlete Monitoring Program For HP Development Athletes
Athlete Monitoring Program For HP Development Athletes Developed by Rowing Canada Aviron, LAST UPDATED: OCTOBER 27/2010 New information updated in this version has been highlighted in yellow CONTENTS Targeted
More informationYearly Training program - plan of attack (goals and methods of attaining goals)
Yearly Training program - plan of attack (goals and methods of attaining goals) Single (one peak) verses Double Periodization (two peaks) 3 phases of training plus 1 transition phase for each Each phase
More informationTitle : Adaptation to exercise
Title : Adaptation to exercise Teacher: Magdalena Gibas MD PhD Coll. Anatomicum, 6 Święcicki Street, Dept. of Physiology I. Exercise physiology 1. The acute and chronic responses to exercise depend upon
More informationChapter 10 Measurement of Common Anaerobic Abilities and Cardiorespiratory Responses Related to Exercise
Chapter 10 Measurement of Common Anaerobic Abilities and Cardiorespiratory Responses Related to Exercise Slide Show developed by: Richard C. Krejci, Ph.D. Professor of Public Health Columbia College 3.26.13
More informationINTRODUCTION TO POWER METRICS. Training and Analysis Joe Friel, MSc
INTRODUCTION TO POWER METRICS Training and Analysis Joe Friel, MSc That which is measured improves. Overview Part 1: Advanced Metrics Part 2: Power-Based Planning Part 3: Analyzing Session Power Data Part
More informationINTENSIVE 24 VIDEO SESSIONS. 12-week program with 2 training sessions per week
ENG INTENSIVE 24 VIDEO SESSIONS 12-week program with 2 training sessions per week 12-week training plan based on workouts developed by world s leading cycling trainers, in the form of training videos downloadable
More information1. What is cadence? 2. Swimming- Swim faster-tempo and cycles 3. Biking- Manipulation of cadence to enhance bike fitness.
Jackie Miller Owner-Britfit Personal Training & Coaching LLC Her 20+ years of competitive racing and work experience in the Health and Fitness Industry, provides an effective mix of real time experience
More information10 MILE TT TRAINING PLAN
0 MILE TT TRAINING PLAN WITH JOANNA ROWSELL SHAND & EDDIE FLETCHER WATTBIKE.COM INTRODUCTION I have written this plan with Wattbike Sport Scientist Eddie Fletcher to help cyclists improve their fitness
More informationCoaching Applications Training Zones Revisited
J. Swimming Research, Vol. 19:2 (2012) Coaching Applications Ernest W. Maglischo, Ph.D. 1970 Lazy Meadow Lane Prescott, AZ 86303 USA ewmaglischo@cox.net Abstract The purpose of this paper will be to describe
More informationHow does training affect performance?
Name: How does training affect performance? CQ1 DP1 energy systems alactacid system (ATP/PC) lactic acid system aerobic system analyse each energy system by exploring: source of fuel efficiency of ATP
More informationTHE LONG RIDE THRESHOLD RIDES HILLS
THE LONG RIDE 6/10 effort focusing on building your time on the bike and developing your aerobic capacity. Start off riding at 65% of MHR (conversational pace). Gradually this will build to 75% of MHR
More informationBenefits of activity and physical exercise STAMINA
Benefits of activity and physical exercise 1. You will have a better quality of life 2. It reduces the probability of having: A heart attack or stroke, osteoporosis, type 2 diabetes, high blood pressure,
More informationINTRODUCTION TO THE AEROBIC BUILDING PHASE
INTRODUCTION TO THE AEROBIC BUILDING PHASE By now, you are well into the Base Training Phase of your duathlon training program. Not only have you increased your total weekly mileage, but your long run
More informationCape Town Cycle Tour 2017 Training programme
Cape Town Cycle Tour 201 Training programme First Timer Sub- This plan is appropriate if you are: New to the sport of cycling. More interested in the journey and enjoyment than the race. Have not been
More informationEnjoy the workouts and keep working hard on the bike!
NOTICE: This work is copyrighted by Coachdrewedsall.com, LLC and for the eyes of customers only. You do not have permission to share this document with anyone, for any reason. You may Here s 10 of the
More informationTHE LONG RIDE THRESHOLD RIDES HILLS
THE LONG RIDE 6/10 effort focusing on building your time on the bike and developing your aerobic capacity. Start off riding at 65% of MHR (conversational pace). Gradually this will build to 75% of MHR
More informationChapter 13, 21. The Physiology of Training: Physiological Effects of Strength Training pp Training for Anaerobic Power p.
Chapter 13, 21 The Physiology of Training: Physiological Effects of Strength Training pp. 267-270 270 Training for Anaerobic Power p. 430-431 431 Types of Contractions Dynamic, Isotonic, or concentric
More information2015 McGill Triathlon
2015 McGill Triathlon TRAINING CONCEPTS AND PROGRAMMING Presented by Luc Morin 1. Training vs. Working out (5min) 2. Similarities and differences between Sports (10min) 3. Similarities and differences
More informationUsing Muscle Oxygen to Guide Interval Training
Using Muscle Oxygen to Guide Interval Training Our first ebook endeavored to establish Muscle Oxygen as a precise and universally applicable way to measure training intensity levels in athletes. In it,
More informationchapter Periodization
chapter 21 Periodization Chapter Objectives Understand the central concepts that underpin the periodization of training Understand the value, role, and application of periodization in strength and conditioning
More informationWaterford Sports Partnerships' Club Development Seminar Series - Strength and Conditioning Workshop. Hosted by Gary Walsh
Waterford Sports Partnerships' Club Development Seminar Series - Strength and Conditioning Workshop Hosted by Gary Walsh Course Elements Planning a Season Macrocycle Prioritising Season Breakdown- Mesocycle
More informationDATA-DRIVEN TRAINING. Presented by Julie Percifield January 2017
DATA-DRIVEN TRAINING Presented by Julie Percifield January 2017 OBJECTIVES Clarify terminology Get comfortable with how to interpret and use data Provide a framework for incorporating data into your training
More information