A recipe for triathlon success

Size: px
Start display at page:

Download "A recipe for triathlon success"

Transcription

1 A recipe for triathlon success

2 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 kinds! Every baker likely has his or her own recipe with different frostings, icings, mousses, sprinkles, fruits, chocolates Question: What does each of these individuals from professional baker to first timer have in common from the start?

3 Nobody sets out to make a crappy cake!

4 Wetsuit Bodyglide Goggles & Cap Cannondale Slice 5 with free bike fit Look Pedals LG Tri Lite Shoes Bell Sweep Helmet Bottles and Cages Flat Repair Kit Racebelt Sunglasses Tri Shorts Singlet Cap Running Shoes Gear bag Sunscreen Food and Drink

5 Ingredient Portions? Time? Temperature?

6 The two primary goals of any training program are: Improve physiological capacity and/or performance Stay healthy

7 Adaptation is achieved through the stressresponse-recovery cycle The adaptations that arise are specific to the characteristics of the stress or demand placed on the system In training we modulate the stress using the FIT PRINCIPLE Frequency how often? Intensity how hard? Time how long? In triathlon we have the added complication of 3 modes THREE CAKES & ONE OVEN

8 Any effective training program has a proper balance a of frequency, intensity and time Training Volume is a factor of baking time Frequency of sessions x Time per session Training Intensity is a factor of baking temperature The energy expended per unit of time

9 Pace Miles/hour Minutes/mile seconds/minutes/hours per 100 meters

10 Easy to understand Relatively inexpensive Easy recording, storage and analysis of data Can demonstrate improved fitness and/or technique given consistent prepost conditions Pros Can and will be affected by weather, road surface, terrain, etc. when riding outdoors Too inconsistent (due to factors above) for programming Cons

11 Pace Heart Rate (HR)

12 Brings a certain amount of objectivity to a training program Simple recording, storage and analysis of training data Keeps the athlete somewhat in tune with the body s response throughout a given training session Provides a consistent indicator of relative workload even deep into a long workout when relative intensity may change Can help to identify overtraining syndrome Pros Inconsistency: HR can be affected by things other than training stimulus Delayed response to intensity Excess of data?? Incompatible with group training cardiac drift in ultraendurance training or events Cons

13 Pace Heart Rate (HR) Rate of Perceived Exertion (RPE)

14 Free!!!!! Integrates physiology, psychology, nutrition, hydration, weather, terrain, etc. Immediate and allows for instant response and adjustment Useful for those who take medications that affect HR response Can be useful in detecting overtraining Integrates physiology, psychology, nutrition, hydration, weather, terrain, etc. Data collection, storage and analysis less meaningful more difficult?? Pros Cons

15 Pace (mph) Heart Rate (HR) Rate of Perceived Exertion (RPE) Power (Watts) Normalized Power (NP) Intensity Factor (IF) Training Stress Score (TSS)

16 Specific and reliable 150W =150W Data collection, storage and analysis is easy and useful short and long term Can be useful in detecting training effect Pros Moment by moment data has little value Takes focus away from the athlete s body and mind Weather conditions? Applicability of zones and thresholds established in minute tests? Cons

17 Pace (mph) Heart Rate (HR) Rate of Perceived Exertion (RPE) Power (Watts) Normalized Power (NP) Intensity Factor (IF) Training Stress Score (TSS) rtss (run) stss (swim)

18 Uses the average power for a ride or ride segment (>30s) and applies an algorithm that takes into account key physiological factors Provides and estimate of the power output that an athlete could have maintained at the same physiological cost had power been constant throughout

19 The ratio of normalized power to an individual athletes threshold power The intensity factor translates the absolute intensity (normalized power) of a given ride or ride segment into the context of the athlete s personal fitness or ability level

20 Duration x IF 2 x 100 Provides a value for the overall training load of a given workout or series of workouts This can help to dial in a given individuals optimal training load and can help to avoid or detect overtraining

21 Zones HR Estimated Measured Power Functional Threshold Power 20-minute 60-minute % VO2max Estimated Measured Threshold-based Lactate Threshold Ventilatory Threshold

22 Stepto et al., 1999 Regionally competitive cyclists (non-interval trained) Bouts ranging from % of peak aerobic power Largest gains in endurance performance seen in group that performed 8 x 4 minutes at 85% PPO with 90s recovery Lindsay et al., 1996; Weston et al., 1997 Regionally competitive cyclists (non-interval trained) Six sessions of 6 x 5 minute high intensity bouts Modest improvements in 40-km time trial performance Peak sustained power output (PPO) Time to fatigue at 150% PPO

23 MacDougal et al., second sprint efforts w/ 2-4 minutes of recovery; 3 times per week for 7 weeks; number of intervals increased and recovery period decreased over course of study Significant increase in Wpeak, total work over 30 seconds, VO2max and glycolytic and oxidative enzyme activity in muscle

24 Laursen and Jenkins, 2002 Trained Cyclists 2 x per week for 4 weeks Repeat intervals at Wmax for 60% of the maximal duration that Wmax could be sustained Increases in VO2max, peak power and average velocity during a 40-km time trial

25 INJURY OVERTRAINING THIS LEADS US TO THE ALL- IMPORTANT QUESTION OF DOSAGE

26 SWIMMERS National and international class 100 and 200 meter specialists Completed 1150 km over the course of the season 77% of the distance was done at an intensity below 2mM/L of blood lactate. Mujika et al., 1995

27 MARATHONERS French and Portuguese marathoners 12-weeks leading up to an Olympic trials marathon 78% of their kilometers below marathon pace 4% at marathon race pace 18% at 10K or faster pace Billat et al., 2001

28 ROWERS German world-class junior rowers 37-weeks culminating in national championships and world championship qualification races 95% of their rowing training performed below 2 mm blood lactate Gullich et al., 2009

29 Road Cyclists Elite Spanish U-23 riders Followed through their winter and spring training mesocycles Physiological testing performed before winter, before spring and after spring Despite a four-fold increase (5 hours to 21 hours) in Zone 3 (supra-lactate threshold) training from winter to spring, there was no increase in threshold power or power at VO2max Zapico et al., 2007

30 TRACK CYCLISTS German team pursuit athletes Training to maintain 670 W in lead position and 450 W when following In 200 days preceding the Olympics 140 days of low-intensity (50-60% VO2max), high mileage training 40 days of stage races 20 days of specific track competition intensities They won GOLD in Sydney Schumacher and Mueller, 2002

31 Esteve-Lanao (taken from a Review by Seiler & Tonnesen, 2009) Recreational runners were distributed into to groups and were given programs with the following intensity distributions (3-zone system): % in zones 1, 2, 3 respectively % in zones 1, 2, 3 respectively Achieved zone distributions were and note the attraction toward the lactate threshold black hole Nevertheless: the more polarized group saw significantly greater improvements in 10 km performance at 7 and 11 weeks.

32 Based on the training methods of successful endurance athletes, it appears that an approximate 80:20 split of low to high intensity training produces optimal benefits Low-intensity, longer duration training does produce beneficial physiological adaptations. These are NOT junk miles. High-intensity training should be a part of an athlete s training program. An established endurance base built from highvolume training may be an important condition for tolerating an increase in high-intensity training The results of marked increases in HIT in already well trained athletes over weeks are equivocal Seiler & Tonnensen, 2009

33 Laboratory Testing VO2 max Testing w/ HR, power (on bike) $139/individual $109/individual for groups of 3+ Metabolic Efficiency Testing w/ pace, power (on bike) and HR $145/individual $116/individual for groups of 3+

34 Periodic Field Testing Threshold Testing Bike 60-min TT 30-min TT 20-min TT 10-min TT Run 10 km race time 15 km or 13.1 mile race time 30-min TT Swim 1000 meter TT

35 Use all of the information at your disposal to make adjustments to your recipe until you have it just how you want it. Signs to turn it up Testing demonstrates significant changes in overall aerobic fitness or threshold wattage (or pace) Changes in goals or key races (e.g. need to work on top end speed and form) with base mileage established and injury free. Signs to turn it down Mental fatigue and or depression Physical fatigue lasting beyond normal recovery Testing shows performance decrements Elevated sub-max or resting HRs

36

BIKE PERFORMANCE TESTING REPORT

BIKE 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 information

10 MILE TT TRAINING PLAN

10 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 information

HAUTE ROUTE 3 DAY EVENT

HAUTE 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 information

2015 McGill Triathlon

2015 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 information

Prospera Granfondo Axel Merckx Okanagan Off-Season Holiday Training Guide

Prospera 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 information

TRAINING FOR ENDURANCE RUNNING EVENTS. Dr. Joe I. Vigil

TRAINING 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 information

Cycling Guide. -PLUS- 40K Time Trial Training Plan

Cycling Guide. -PLUS- 40K Time Trial Training Plan Cycling Guide -PLUS- 40K Time Trial Training Plan YOU ARE UNIQUE. Better training is not always about finding ways to push yourself harder. In fact, more often than not it s about learning how to train

More information

Session I: Distance Running Training Principles & Cross Country Training

Session 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 information

quarterly newsletter inside this issue The Importance of Training Intensity

quarterly newsletter inside this issue The Importance of Training Intensity Volume 1 October 2003 inside this issue quarterly newsletter Welcome to the inaugural edition of Endurance Sports Training s Research Newsletter. In producing this newsletter Endurance Sports training

More information

ADVANCED CYCLING PROGRAM - WEEK 1

ADVANCED CYCLING PROGRAM - WEEK 1 ADVANCED CYCLING PROGRAM - WEEK 1 TYPE REST DAY REST DAY OUTDOOR/INDOOR OUTDOOR/INDOOR REST DAY OUTDOOR OUTDOOR DURATION 1hr 10mins 1hr 15mins 2hrs 30mins - 3hrs 3hrs INTENSITY Med/High High Low/Med Low

More information

High Cadence Training for Cyclists. Objectives

High 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 information

THE LONG RIDE THRESHOLD RIDES HILLS

THE 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 information

THE LONG RIDE THRESHOLD RIDES HILLS

THE 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 information

USSA Cross-Country - Definitions of training. Table of Contents

USSA 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 information

Polarized Training Striking a Balance Between High-Volume and High-Intensity Training

Polarized Training Striking a Balance Between High-Volume and High-Intensity Training Polarized Training Striking a Balance Between High-Volume and High-Intensity Training Frankie TAN, PhD Senior Sports Physiologist Singapore Sports Institute 1 Introduction Exercise intensity and its distribution

More information

PowerEdge Advanced Power Training Plan

PowerEdge 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 information

Lactate Profile Changes in Relation to Training Characteristics in Junior Elite Cyclists

Lactate Profile Changes in Relation to Training Characteristics in Junior Elite Cyclists International Journal of Sports Physiology and Performance, 2010, 5, 316-327 Human Kinetics, Inc. Lactate Profile Changes in Relation to Training Characteristics in Junior Elite Cyclists Arne Guellich

More information

1. What is cadence? 2. Swimming- Swim faster-tempo and cycles 3. Biking- Manipulation of cadence to enhance bike fitness.

1. 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 information

THE LONG RIDE THRESHOLD RIDES HILLS

THE 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 information

USING PHYSICAL TESTING RESULTS TO PLAN YOUR CONDITIONING SESSIONS

USING PHYSICAL TESTING RESULTS TO PLAN YOUR CONDITIONING SESSIONS USING PHYSICAL TESTING RESULTS TO PLAN YOUR CONDITIONING SESSIONS 1. Introduction Created by Dr Stuart Cormack, Dr Emerson Franchini and Dr Clare Humberstone It is vital for a Judo athlete to develop a

More information

BURNOUT The Overtraining Syndrome in Swimming

BURNOUT The Overtraining Syndrome in Swimming BURNOUT The Overtraining Syndrome in Swimming Dr Ralph Richards Introduction There are numerous terms associated with a state of poor or diminished sporting performance; burnout, staleness, chronic fatigue,

More information

REACH THE BEACH YOUR FIRST OR YOUR FASTEST

REACH 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 information

Mallorca Training Camp

Mallorca Training Camp 39 49 55.6 N 2 48 57 E elev 658m grad 7.1% Sa Colabra, Mallorca, Spain Mallorca Training Camp 4 DAYS OF IMPROVING YOUR CLIMBING STRENGTH AND TECHNIQUE Every year, thousands of cyclists travel to the Island

More information

performance define indicator

performance define indicator There are three basic ways to determine intensity, each with it s own particular caveats. The most accurate way to measure intensity on a bike at any given moment is through the measurement of power. Power

More information

16 Week BEGINNER 100MILE CYCLING TRAINING PLAN

16 Week BEGINNER 100MILE CYCLING TRAINING PLAN RG Active 16 Week Beginner 100mile Cycling Training Plan Page 1 16 Week BEGINNER 100MILE CYCLING TRAINING PLAN RG Active 16 Week Beginner 100mile Cycling Training Plan Page 2 The NSPCC has teamed up with

More information

Table of Contents ME3 GL II ME4 GL TT ME5 GL ME7 GL... 17

Table of Contents ME3 GL II ME4 GL TT ME5 GL ME7 GL... 17 Table of Contents Bike Instructions... 3 WORKOUTS:... 4 Endurance Workouts... 4 E1 Rolling Hills... 4 E4 Building Strength... 4 E6 Improving Mod Climbs... 4 E9 Pacing... 5 E11 Speed Demon... 5 Steady State

More information

TRI TRAINING PROGRAME 12-WEEK OLYMPIC - INTERMEDIATE

TRI TRAINING PROGRAME 12-WEEK OLYMPIC - INTERMEDIATE Triathlon Performance Solutions Presents: The Twelve-Week Race Plan Race distance: Olympic Athlete level: Intermediate level with at least two years of Olympic distance racing experience Hours Per Week:

More information

Ray Kelly

Ray Kelly SPRINT TRIATHLON BEGINNER PLAN WEEK 1-4 Provided by Tri-Trainer.com The duration of workouts is in Hours and Minutes i.e. 0.30 is 30 minutes You should cosult your doctor before attempting this plan as

More information

10 Week ADVANCED 5KM TRAINING PLAN

10 Week ADVANCED 5KM TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 10 Week ADVANCED 5KM TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed up with RG Active to

More information

24-Week Off-Season Trainer Series

24-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 information

Cycling with Power 101: Training and Racing Using a Power Meter 12/9/15

Cycling with Power 101: Training and Racing Using a Power Meter 12/9/15 Cycling with Power 101: Training and Racing Using a Power Meter 12/9/15 Thank you! VonHof Cycling cyclocross, road, and more Rich Hofbauer/vonhofcycles.com Fitwerx Joe LoPorto (fitwerx.com) General Disclaimers

More information

Coaching Applications Training Zones Revisited

Coaching 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 information

Paula Radcliffe is an English marathon runner

Paula Radcliffe is an English marathon runner EXCLUSIVE ACE SPONSORED RESEARCH Validity of the Talk Test in Identifying the Respiratory Compensation Threshold By Maria L. Cress, M.S., John P. Porcari, Ph.D., Carl Foster, Ph.D., Pedro Recalde, M.S.,

More information

14 Week BEGINNER MILE CYCLING TRAINING PLAN

14 Week BEGINNER MILE CYCLING TRAINING PLAN RG Active 14 Week Beginner 60-100mile Cycling Training Plan Page 1 14 Week BEGINNER 60-100MILE CYCLING TRAINING PLAN RG Active 14 Week Beginner 60-100mile Cycling Training Plan Page 2 The NSPCC has teamed

More information

Epic Amelia Island TRAINING GUIDE. Epic Amelia Island

Epic 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 information

NEW FEATURES ON GARMIN FENIX 5, FR935

NEW 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 information

INTRODUCTION TO THE AEROBIC BUILDING PHASE

INTRODUCTION 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 information

HIGH VOLUME TRAINING PROGRAM HOURS. PEAKS CHALLENGE FALLS CREEK 2019

HIGH 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 information

The Game Changer. Measured Work and Energy on a Spinner

The 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 information

GO THE DISTANCE! A plan will help keep you motivated and give you goals to aim for, so you won t be tempted to give up on all your hard work.

GO THE DISTANCE! A plan will help keep you motivated and give you goals to aim for, so you won t be tempted to give up on all your hard work. TIPS GO THE DISTANCE! Contents 2 Motivation 4 Running 6 Cycling 8 Swimming 10 Triathlon 12 Injury prevention 13 Sample training plan Training allows your body to get used to what you will be asking of

More information

Enjoy the workouts and keep working hard on the bike!

Enjoy 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 information

GUIDE TO RIDE SPIN (7746) 1

GUIDE 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 information

HOUR OF POWER Rowing WA

HOUR 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 information

Introduction to your customized IMBA Training Plan

Introduction to your customized IMBA Training Plan Introduction to your customized IMBA Training Plan READ THIS ENTIRE DOCUMENT PRIOR TO BEGINNING YOUR TRAINING Congratulations on taking a solid step towards reaching your racing goals - whether this is

More information

Australian Rowing Team Ergometer Protocols

Australian Rowing Team Ergometer Protocols 1 Information for Coaches and Scientists 2013-2016 Australian Rowing Team Ergometer Protocols Version 2.9 (September, 2013) Version 3.0 (February, 2015) Compiled by: Dr Tony Rice Lead Physiologist Performance

More information

16 Week BEGINNER LONG RIDE CYCLING TRAINING PLAN

16 Week BEGINNER LONG RIDE CYCLING TRAINING PLAN RG Active 16 Week Beginner Long Ride Cycling Training Plan Page 1 16 Week BEGINNER LONG RIDE CYCLING TRAINING PLAN RG Active 16 Week Beginner Long Ride Cycling Training Plan Page 2 The NSPCC has teamed

More information

A Quasi-Experimental Study of Chinese Top-Level Speed Skaters Training Load: Threshold Versus Polarized Model

A Quasi-Experimental Study of Chinese Top-Level Speed Skaters Training Load: Threshold Versus Polarized Model International Journal of Sports Physiology and Performance, 2012, 7, 103-112 2012 Human Kinetics, Inc. A Quasi-Experimental Study of Chinese Top-Level Speed Skaters Training Load: Threshold Versus Polarized

More information

Intervals. Intervals are most effective when they are:

Intervals. Intervals are most effective when they are: Chris Carmichael noted that the major breakthrough for Lance Armstrong occurred when he stopped focusing his training on his anaerobic system (too many days of sprints/intervals and long rides at close

More information

Cape Town Cycle Tour 2017 Training programme

Cape 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 information

Metabolic Testing for Endurance Athletes

Metabolic Testing for Endurance Athletes Metabolic Testing for Endurance Athletes Bob Seebohar, MS, RD, CSSD, CSCS USA Triathlon Level III Elite Coach Sport Dietitian/Exercise Physiologist Objectives 1) Describe principles of advanced metabolic

More information

16 Week INTERMEDIATE 100MILE CYCLING TRAINING PLAN

16 Week INTERMEDIATE 100MILE CYCLING TRAINING PLAN RG Active 16 Week Intermediate 100mile Cycling Training Plan Page 1 16 Week INTERMEDIATE 100MILE CYCLING TRAINING PLAN RG Active 16 Week Intermediate 100mile Cycling Training Plan Page 2 The NSPCC has

More information

Intensity: Intensity:

Intensity: Intensity: NAME HOUR Directions: Answer the following questions using complete sentences and proper grammar. Answers should be detailed. Give 3 workout examples for steady-state cardio and 3 workout examples for

More information

Thoughts on responses to this Twitter post: Stephen So, what does that word Demanding mean?

Thoughts on responses to this Twitter post: Stephen So, what does that word Demanding mean? Thoughts on responses to this Twitter post: Stephen Seiler @StephenSeiler Stephen.Seiler@uia.no So, what does that word Demanding mean? adjective 1. requiring or claiming more than is generally felt by

More information

Running Threshold VO2 max Test Results

Running 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 information

MAKING 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 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 information

THE SUBJECTIVE ASSESSMENT OF TRAINING LOAD IN THE TRAINING PROCESS OF YOUNG SKIERS

THE SUBJECTIVE ASSESSMENT OF TRAINING LOAD IN THE TRAINING PROCESS OF YOUNG SKIERS Acta Kinesiologiae Universitatis Tartuensis, 2014. Vol. 20, pp. 60 69 http://dx.doi.org/10.12697/akut.2014.20.06 E-B Heinsoo, J Mäestu The subjective assessment of training load in the training process

More information

The Ultimate Guide to Running / Roadwork for Fight Sports

The Ultimate Guide to Running / Roadwork for Fight Sports The Ultimate Guide to Running / Roadwork for Fight Sports Roadwork is an important part of any fight sports strength and conditioning program. Generations of fighters have pounded the pavement, the process

More information

The Chemistry of Running Interactive Lab. Effort Scale. Introduction

The 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 information

Benjamin Klein. Test Report Training Program. July 2015

Benjamin 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 information

22 Week BEGINNER MARATHON TRAINING PLAN. RG Active 22 Week Beginner Marathon Training Plan Page 1

22 Week BEGINNER MARATHON TRAINING PLAN. RG Active 22 Week Beginner Marathon Training Plan Page 1 22 Week BEGINNER MARATHON TRAINING PLAN RG Active 22 Week Beginner Marathon Training Plan Page 1 Key Notes The NSPCC has teamed up with RG Active to be the charity s official training partner for running

More information

6-week training programme

6-week training programme 6-week training programme WEEK 1 6-week training programme ZONE 1 2 3 4 EFFORT Easy Steady Hard Max RPE (1-10)* 1-4 5-6 7-8 9-10 *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday

More information

TRAINING GUIDE. PO Box Pensacola, FL

TRAINING 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 information

Athlete Monitoring Program For HP Development Athletes

Athlete 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 information

Power-based training levels By Andrew Coggan, Ph.D. (originally posted October 15, 2001)

Power-based training levels By Andrew Coggan, Ph.D. (originally posted October 15, 2001) Power-based training levels By Andrew Coggan, Ph.D. (originally posted October 15, 2001) In developing the following schema, I have drawn from a number of sources, including Peter Janssen s Lactate Threshold

More information

8-week training programme

8-week training programme 8-week training programme WEEK 1 8-week training programme ZONE 1 2 4 EFFORT Easy Steady Hard Max RPE (1-10)* 1-4 5-6 7-8 9-10 *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday

More information

Chapter 14: Improving Aerobic Performance

Chapter 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 information

ENERGY SYSTEMS 1/27/14. Pieces of Performance. From Puzzles to Practice. Mitigated by: ADAPTABILITY Programming Recovery strategies

ENERGY 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 information

Applied Exercise and Sport Physiology, with Labs, 4e

Applied 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 information

How to be a successful Tour de Cure cyclist with diabetes

How to be a successful Tour de Cure cyclist with diabetes How to be a successful Tour de Cure cyclist with diabetes Presented by TeamWILD Athletics: Set a Goal. Join Our Team. Change Your Life. Message from Mari Ruddy Founder of the Red Rider Recognition Program

More information

Periodization and Planning for Elite and Pro Triathletes. Melissa Mantak, MA USAT LIII USAC LI USAT National Coach of the Year

Periodization and Planning for Elite and Pro Triathletes. Melissa Mantak, MA USAT LIII USAC LI USAT National Coach of the Year Periodization and Planning for Elite and Pro Triathletes Melissa Mantak, MA USAT LIII USAC LI USAT National Coach of the Year Overview of Presentation Training Variables & Principles Principles of Periodization

More information

HOW TOM MORRIS WON EUROPEAN AGE GROUP SPRINT TRIATHLON GOLD WITH BLIZARD S SUPPORT

HOW TOM MORRIS WON EUROPEAN AGE GROUP SPRINT TRIATHLON GOLD WITH BLIZARD S SUPPORT HOW TOM MORRIS WON EUROPEAN AGE GROUP SPRINT TRIATHLON GOLD WITH BLIZARD S SUPPORT What does a typical training week look like for a European Triathlon champion? In May 2016, Team Blizard elite athlete

More information

THE USE OF LACTATE THRESHOLD IN TRAINING

THE 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 information

14 Week INTERMEDIATE HALF MARATHON (21km) TRAINING PLAN

14 Week INTERMEDIATE HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 14 Week INTERMEDIATE HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed

More information

12-week training programme

12-week training programme 12-week training programme WEEK 1 12-week training programme ZONE 1 2 3 4 EFFORT Easy Steady Hard Max RPE (1-10)* 1-4 5-6 7-8 9-10 *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday

More information

SMART TRAINING. Seminar at Club La Santa Camp 2014

SMART TRAINING. Seminar at Club La Santa Camp 2014 SMART TRAINING Seminar at Club La Santa Camp 2014 The cold hard truth TRAINING - only adds to genetic endowment There s no short cut or secret interval to proper conditioning e.g. Elites/Top A/G train

More information

A Protocol for Establishing Critical Power in Running

A Protocol for Establishing Critical Power in Running A Protocol for Establishing Critical Power in Running A Working Paper Prepared by The Stryd Team 27 September 201 1 Introduction One of the primary reasons for considering one s power consumption during

More information

GET RIPPED AND DON T DIE TRYING

GET 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 information

Motatapu Mountain Bike

Motatapu Mountain Bike Motatapu Mountain Bike HOW TO GET STRONG ON THE BIKE 4 key methods to get strong on the bike CREATING A CULTURE ON THE TRAILS We are in this together GET READY Follow Team CP's training guide to be awesome

More information

TRISHOW LONDON 2017: FASTER RUNNING

TRISHOW LONDON 2017: FASTER RUNNING TRISHOW LONDON 2017: FASTER RUNNING HOW have I learned? Coaching, full-time Industry connections Innovation Trying things Testing athletes Hunches HOW have I learned? New technology Reading Pro friends

More information

MAXIMAL AEROBIC POWER (VO 2max /VO 2peak ) Application to Training and Performance

MAXIMAL AEROBIC POWER (VO 2max /VO 2peak ) Application to Training and Performance MAXIMAL AEROBIC POWER (VO 2max /VO 2peak ) Application to Training and Performance Presented by Coaching and Sports Science Division of the United States Olympic Committee Revised July 2004 MAXIMAL AEROBIC

More information

How to develop a powerhouse endurance club at the senior level

How to develop a powerhouse endurance club at the senior level How to develop a powerhouse endurance club at the senior level The experiences of Mick Woods (AFD) Session Overview: Origins / brief history of Aldershot, Farnham and District Athletic Club (AFD) Why has

More information

Week 1. Training Block: Thursday

Week 1. Training Block: Thursday Training Block: Week 1 Thursday The purpose of the Aerobic Swim is to develop your base fitness. The key to achieving this is repetition of steady and hard efforts interspersed with easier recovery segments.

More information

PEAKS CHALLENGE FALLS CREEK INTERMEDIATE VOLUME PROGRAM (8-18 hours)

PEAKS 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 information

OTH 3 day a week plans - Plan Goals

OTH 3 day a week plans - Plan Goals OTH 3 day a week plans - Plan Goals Overall Goals for the Over The Hump plan The goal for this training plan is to prepare you for the Over The Hump Race Series. It is designed to be used by any athlete,

More information

Tapering: The Workouts and Beyond

Tapering: 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 information

What is the "anaerobic threshold"?

What is the anaerobic threshold? Lactate & Thresholds for Training The Association Of Rowing Coaches, South Africa This blog contains articles of interest to rowing coaches worldwide and includes topics such as rowing technique, exercise

More information

Training Masters Athletes for Increased Athletic Performance

Training 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 information

High intensity interval training

High intensity interval training 8/04/14 High intensity interval training Triatlonsymposium, Si6ard (NED) 9-11 april 14 Reinout Van Schuylenbergh, PhD 1 2 WHY HIT HIT can induce aerobic adap4ons similar to endurance training (Tabata et

More information

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 information

w w w. t r i a t h l o n p e r f o r m a n c e s o l u t i o n s. c o m

w w w. t r i a t h l o n p e r f o r m a n c e s o l u t i o n s. c o m w w w. t r i a t h l o n p e r f o r m a n c e s o l u t i o n s. c o m Instructions This document is best used as a reference in conjunction with your Triathlon Performance Solutions (TPS) training plan.

More information

Beginner 12 week Base Training (Outdoors) Training Program By Menachem Brodie,

Beginner 12 week Base Training (Outdoors) Training Program By Menachem Brodie, Beginner 12 week Base Training (Outdoors) Training Program By Menachem Brodie, NSCA-CSCS, USA Cycling Expert Coach, SICI Certified Bike Fitter WAIVER OF LIABILITY The program you have purchased is a physical

More information

Half Marathon Training plan Narberth Nobbler Coaching notes

Half Marathon Training plan Narberth Nobbler Coaching notes Narberth Nobbler Coaching notes Training plan This training plan is designed for an runner who is used to running for around 45 utes, or more, is running fairly regularly, and wants to make the step up

More information

7) UNDERSTANDING INTERVALS Matching training characteristics to physiological changes

7) UNDERSTANDING INTERVALS Matching training characteristics to physiological changes 7) UNDERSTANDING INTERVALS Matching training characteristics to physiological changes Now we come to a fundamental training question that has interested me for years. Which is "better", Interval Training

More information

BEHOLD THRESHOLD. AeT, LT, AT, OBLA, MLSS, FTP, PST OMG Specialists in Sports Performance

BEHOLD 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 information

Strength 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 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 information

AN OVERVIEW OF WKO4 S POWER-DURATION MODEL

AN 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 information

Vertical jump performance and anaerobic ATP resynthesis

Vertical 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 information

Year 9 Options PE. Knowledge Book

Year 9 Options PE. Knowledge Book Year 9 Options PE Knowledge Book Topic 3 - Physical Training - Definitions and relationships between terms Grade 1-3 Grade 4-5 Grade 6-9 Curriculum Content Students will be expected to know and understand:

More information

In detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:

In detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training: How should each run feel? There are a number of different paces that you should aim to master which will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort

More information