A Protocol for Establishing Critical Power in Running
|
|
- Frank Robbins
- 5 years ago
- Views:
Transcription
1 A Protocol for Establishing Critical Power in Running A Working Paper Prepared by The Stryd Team 27 September Introduction One of the primary reasons for considering one s power consumption during training is to precisely control training intensity, but such control is most valuable with clear power goals in mind. A natural question is, What power level(s) should I maintain during today s workout? Knowing how an individual s power numbers relate to the transition between (primarily) aerobic and (primarily) anaerobic respiration makes it much easier to determine the best training zone(s) for a workout. Many athletes have used blood lactate tests to determine this transition point; around the transition, blood lactate begins to increase rapidly. However, blood lactate testing is inconvenient, requiring that multiple blood samples be taken during the test. This working paper describes a method of determining the power at which an athlete transitions from aerobic to anaerobic respiration. We will refer to this method as the Critical Power Protocol in the rest of the paper. All the data necessary for this protocol are measured using the Stryd device, and the protocol can be completed in approximately an hour without much impact on an athletes training schedule. We have evaluated the protocol with 20 athletes, using blood lactate threshold for the purpose of comparison and validation. The average error of the proposed Critical Power Protocol when compared to the lactate threshold is 0.41 W/kg (8.9%) with a standard deviation of 0.31 W/kg (6.0%). Work to improve the accuracy and convenience of the protocol is ongoing. 2 Why Power? Runners use a variety of metrics to estimate training intensity, including pace and heart rate. Pace is only an accurate representation of effort on level surfaces. Heart rate is a function of many variables other than training intensity, and it commonly lags intensity by three minutes. Power takes into account inclines and running form and gives almost immediate feedback on energy expenditure in watts. 3 The Critical Power Protocol for Running Table 1 shows the Critical Power Protocol, which was designed with the two goals in mind: 1. it should accurately and consistently determine the critical running power baseline and 1
2 Table 1: Critical Power Protocol for Running Activity Duration (minutes) Description Warm up 10 Start with three minutes of walking or very light jogging to increase muscle and core temperatures. Next, do five 100-meter strides at approximately 80% maximum effort to enhance the blood circulation and ready your muscle for intense use. Maximum distance run 3 It is important to run at a consistent pace throughout the three-minute test, but to be nearly exhausted at the end of the test. Therefore, do not start from an all-out sprint, because that would result in an inconsistent pace during the run. Recovery 30 The recovery phase is used to bring the heart to nearly the resting rate. Throughout the 30-minute recovery period, the runner should walk or jog slowly. Right before the end of the 30-minute recovery period, do a few light 100 meter strides to prime the body for the second maximum distance effort. Maximum distance run 9 As was the case for the three-minute run, it is important to maintain a consistent pace during this run instead of dramatically changing pace (and effort) during the run. Cool down 10 The athlete should follow his or her normal post-workout cool-down routine. It is fine to spend more than 10 minutes cooling down if the athlete prefers. 2. it should be easy to follow and interfere minimally with an athlete s ongoing training schedule. The protocol consists of two maximum pace efforts (three minutes and nine minutes) separated by 30 minutes of recovery. 4 Calculating One s Critical Power To find critical power, it is necessary to determine the athlete s average power during both threeminute and nine-minute maximum-effort runs and use those values as input to the following ques- 2
3 Figure 1: PowerCenter being used for calculation of critical power using the Critical Power Protocol. tion. P9 9 min P3 3 min (1) 9 min 3 min where P3 and P9 are the average power values for the three- and nine-minute running intervals. As shown in Figure 1, Stryd s PowerCenter can be used to automate this calculation. At this point, the reader has enough information to use the Critical Power Protocol. Next, we explain why this particular method of estimating critical power works. We can restate the goal of determining critical power as follows. Pcrit = Determine the highest sustainable power output that allows the athlete to continue using (primarily) aerobic respiration instead of transitioning to anaerobic respiration. Maximum three-minute and nine-minute efforts have properties that can be used to determine the athlete s maximum aerobic power. During the three-minute maximum-effort run, the athlete is relying on anaerobic respiration for a significant portion of the run. More importantly, the durations spent in anaerobic respiration during the three- and nine-minute maximum effort runs are similar. As shown in Equation 1, it is possible to use the energy (power time) expended during the three-minute run to eliminate the corresponding energy from the anaerobic time interval of the nine-minute run. This leaves only the power expended during the aerobic time interval of the nine-minute run, i.e., the maximum power the athlete can sustain with (primarily) aerobic respiration. Comparison of Critical Power Protocol Results and Blood Lactate Test Results The Critical Power Protocol does not rely on lactate threshold testing. However, we use lactate threshold testing as a means of validating it. Each of the 20 athletes who carried out the Critical 3
4 7 Critical Power (watts/kg) Lactate Threshold (watts/kg) Figure 2: A comparison of critical power estimated using blood lactate testing and the Critical Power Protocol for 20 athletes. Power Protocol also participated in a separate test to determine the relationship between blood lactate level and power. This test, performed in a lab environment on a treadmill set at a 1% incline, consists of multiple four-minute running intervals. After each four-minute interval, blood was drawn and blood lactate was measured using a Lactate Plus meter from the Sports Research Group, Inc. Then, treadmill speed was increased by 0. miles per hour and the next running interval commenced. The lactate threshold power was defined as the lowest power at which blood lactate increased by 1.0 mmol/liter or greater relative to the previous treadmill speed. Twenty participants with a variety of athletic conditions participated in the Critical Power Protocol as well as the lactate threshold test. Using lactate threshold power as a reference, the average error of the Critical Power Protocol was 0.41 W/kg (8.9%) with a standard deviation of 0.31 W/kg (6.0%). 6% (13/20) participants had critical power values lower than their lactate threshold powers. Figure 2 compares the critical power values estimated using blood lactate testing and the Critical Power Protocol for all 20 athletes. We are carrying out ongoing studies to identify the sources of error and refine the Critical Power Protocol to reduce them. At present, we can make the following suggestions to users of the Critical Power Protocol. 1. The critical power test should be completed after a rest or recovery day; one should avoid doing the Critical Power Protocol after a workout, either the same day or the following day, because this might lead to a less accurate estimate of critical power. 2. Ideally, weather, temperature, hydration, sleep, and ground surface conditions should match those the athlete expects to encounter during most training. 4
5 3. The Critical Power Protocol should be reused periodically to track changes to critical power that result from training-induced changes in fitness.
Marathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 VO2 Max Repeats rest day Easy Run 10-15 minute warm-up rest day Easy Run Easy Run 120-130
More informationMarathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 VO2 Max Repeats Easy Run Easy Run 10-15 minute warm-up Easy Run Easy Run Easy Run 110-120
More informationMarathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 rest day Easy Run Easy Run rest day Easy Run rest day 90-100 minutes or cross train 30-40
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 informationHalf Marathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Lactate Threshold Repeats rest day Easy Run 15 minute warm-up rest day Easy Run Easy Run 110-120 minutes
More informationMarathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Fast Repeats rest day Easy Run 10-15 minute warm-up Easy Run Easy Run Easy Run 120-130 minutes
More informationTraining 1. Training c Training. For AQA
Training 1 Training Training 2 What you will learn about in this topic: 1. Methods of training 2. What each training method develops 3. How each method works Training 3 Learning objectives By the end of
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 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 informationACCELERATE THE WAY THEY TRAIN
ACCELERATE THE WAY THEY TRAIN S-Force HIIT Protocols S-Force HIIT Protocols Matrix S-Force HIIT Protocols execute mission-critical objectives necessary to improve athletic acceleration in sprint-running
More informationWeek 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 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 informationHalf Marathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Lactate Threshold Repeats rest day Easy Run 15 minute warm-up rest day Easy Run Easy Run
More information½ marathon and marathon training zone
½ marathon and marathon training zone 2009 Benefits of Marathon Training Checklist for Getting Started Injury Prevention Basics Selecting Proper Foot wear Running Gear Importance of Warm Up & Stretching
More informationWHS CROSS COUNTRY TRAINING--SUGGESTIONS SUMMER OF WED (Track) THUR (Street) 30 minute. Plyos + 6 X 5 2 Rest. run EASY.
WEEK 1 6/15/09 2 6/22/09 3 6/29/09 4 7/6/09 5 7/13/09 6 7/20/09 7 7/27/09 8 8/3/09 9 8/10/09 10 8/17/09 WHS CROSS COUNTRY TRAINING--SUGGESTIONS MON (Grass) - Min 5-(1-2)-5 Min 10-15-5 Min 5-(2-2)-5 Min
More informationWeek 2 30 Day Rider Fitness Challenge
Welcome to of the Last week we focused on beginning to build our core and leg muscles with basic exercises designed to be done at the barn or from the relative comfort of your bedroom. This week, while
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 informationBODYWEIGHT WORKOUT PROGRAM STRENGTH ATHLETICISM ENDURANCE
BODYWEIGHT WORKOUT PROGRAM STRENGTH ATHLETICISM ENDURANCE 2 BODYWEIGHT WORKOUT PROGRAM who doesn t want to look their absolute best? More importantly, who doesn t want to feel their best all the time?
More informationTESTING SERVICES BODY COMPOSITION:
The Nutrition and Exercise Testing (NExT) Lab offers a number of fitness, body composition and energy expenditure tests for individuals from the community, Ryerson faculty and staff, seniors and students.
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 informationGROUP CYCLE CONSOLE. User manual
GROUP CYCLE CONSOLE User manual Contents Description of the buttons...3 Description of the display...4 Starting an exercise...7 Technogym threshold power test...8 Using the chest strap...10 Heart rate
More informationUSCGA Health and Physical Education Fitness Preparation Guidelines
USCGA Health and Physical Education Fitness Preparation Guidelines 1 Table of Contents Fitness Preparation Guidelines.3-4 Recommended Running Paces. 5 Movement Prep and Dynamic Flexibility 5 Week 1.....6
More informationPrinciples of Exercise. Principles of Exercise
Lesson 2.3 By Carone Fitness This lesson reviews some of the general principles of exercise and progression. Understanding and following these principles will help you achieve your desired results. 1 Overload
More informationweek by week in the Training Calendar. Follow up graphics, sort, filter, merge, and split functions are also included.
Firstbeat ATHLETE The story Firstbeat ATHLETE is one of the most advanced software tools for analyzing heart rate based training. It makes professional level training analysis available to all dedicated
More information9. Why should you train with power meters?
9. Why should you train with power meters? In the previous papers, we have paid attention to the theory and the practice of power meters. We have shown that the Stryd power data are accurate and reliable.
More informationWinter Training Guide Part 3 Ergo Training
Winter Training Guide Part 3 Ergo Training Training on the ergometer is the closest simulation to training in the boat, and has some distinct advantages: you can do it in all weathers and in the hours
More informationWarm-up Questions: write and answer each of the below questions (hint these make great test questions)
Warm-up Questions: write and answer each of the below questions (hint these make great test questions) 1. is the process in which your body gets energy from food. 2. A is a way of life that involves little
More informationTESTING SERVICES BODY COMPOSITION:
The Nutrition and Exercise Testing (NExT) Lab offers a number of fitness, body composition and energy expenditure tests for individuals from the community, Ryerson faculty and staff, and students. To schedule
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 informationCycling 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 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 informationThe 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 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 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 informationFitter, Faster, Stronger, Longer: Precor Cardio Development Program
Fitter, Faster, Stronger, Longer: Precor Cardio Development Program The Precor Cardio Development Program is a 3 phase training program that progressively guides your clients towards aerobic fitness and
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 informationCardio Blaster. for Wellness Warriors
Cardio Blaster for Wellness Warriors How to find your Resting Heart Rate: 1. Step 1 Take your pulse first thing in the morning before engaging in any significant activity. Because the resting heart rate
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 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 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 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 informationPurpose of game/activity analysis
Game Analysis Purpose of game/activity analysis The gathering of knowledge about : Movement Patterns and exercise intensity charts Energy system requirements Work to rest ratios Muscle groups involved
More information10,000 STEP GUIDE. Page 1
10,000 STEP GUIDE Congratulations on taking your first step towards better health and fitness. Let us guide you in achieving your personal fitness goals in a safe and efficient manner using your GoZone
More informationIn 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 informationCardio. Types of Cardio
Cardio How much cardio should you do? Are you doing too little or too much? Here are some answers to some of your frequently asked questions. Types of Cardio Intervals Although they are intense and can
More informationMY SPORTFOLIO ISM PHYSICAL EDUCATION AND FITNESS TEACHER: BLOCK: GRADE:
MY SPORTFOLIO ISM PHYSICAL EDUCATION AND FITNESS TEACHER: BLOCK: GRADE: WHAT IS HEALTHY ACTIVE LIVING? Before starting off on a journey, you need to know what your starting point is. This exercise will
More informationUSING 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 informationYOUR WEEKLY TIMETRIAL
YOUR WEEKLY TIMETRIAL PURPOSE Benefits; Your weekly timetrials allow us to objectively track your ever improving progress Identify looming trouble shooting eg. Illness, injuries, or burn out Offer week
More informationWhy is Heart Rate Important to the Progress of your Clients? George Centeio, M.A. Training Resource Specialist
Why is Heart Rate Important to the Progress of your Clients? George Centeio, M.A. Training Resource Specialist 1 Webinar Schedule (CST) 1.12:00-12:10pm: Intro/Housekeeping 2.12:10-12:50pm: Why Heart Rate
More informationA Machine That Can Write a Custom Training Program: Exercise Plan Builder Module Part Two: Performance Lab s AI Plan Builder User Experience:
A Machine That Can Write a Custom Training Program: Exercise Plan Builder Module Part Two: Performance Lab s AI Plan Builder User Experience: *= Unique to Performance Lab Introduction Performance Lab s
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 informationDIFFERENT WAYS TO TRAIN
DIFFERENT WAYS TO TRAIN There are 5 principle training methods: 1. INTERVAL TRAINING 2.CONTINUOUS TRAINING 3.FARTLEK TRAINING 4.CIRCUIT TRAINING 5.WEIGHT TRAINING 1. INTERVAL TRAINING This involves periods
More informationPlanning a Training Program
Planning a Training Program Planning a training program Devising and implementing a training program requires a carefully considered, step-bystep approach in which the coach and/or athlete incorporates
More informationWhich one of the following performers relies most heavily on a high level of cardiovascular fitness for success?
Questions Q1. Which one of the following performers relies most heavily on a high level of cardiovascular fitness for success? A 200m runner B 400m runner C 800m runner D 1500m runner Q2. Which component
More informationIntensity: 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 information8-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 informationWeek minutes weekly (moderate) 300 minutes weekly (moderate)
Healthy Living Advanced Tips We recommend a warm-up and cool-down activity each time you exercise. We suggest using a comfortable walking pace for 5-10 before and after each activity. If at any point you
More informationGatorade Quenches Its Thirst to Build Better Athletes Playbook...
Previous post Gatorade Quenches Its Thirst to Build Better Athletes 21 Tweet 1 2 Share By Kyle Stack Email Author January 25, 2012 12:30 pm Categories: Fitness, Nutrition, Training Follow @kylestack Like
More informationTREADMILL. Vision Fitness Classic Console TF40
TREADMILL Vision Fitness Classic Console TF40 CLASSIC CONSOLE OPERATION A) LARGE LED DISPLAY WINDOW - displays workout time B) ALPHANUMERIC DISPLAY WINDOW displays incline, distance, speed, calories, pace,
More informationHow should each run feel?!
How should each run feel? There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
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 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 information6-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 informationperformance 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 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 information12-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 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 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 informationAGES 14 AND UNDER American Development Model LESSON WORKBOOK ROGER GRILLO
AGES 14 AND UNDER American Development Model LESSON WORKBOOK ROGER GRILLO 2 The (ADM) is a nationwide initiative that provides local associations across the country with a blueprint for optimal athlete
More informationSPORT & MEDICAL PRODUCT RANGE
SPORT & MEDICAL PRODUCT RANGE MONARK LC7TT The ultimate research and performance analysis tool. The LC7TT is equipped with Shimano Di2 gear shifters which allow the cyclist to individually adjust the resistance
More informationONE MONITORING SOLUTION TO MEASURE MORE. Zephyr Performance Systems for academics and researchers
ONE MONITORING SOLUTION TO MEASURE MORE Zephyr Performance Systems for academics and researchers GettyImages-530750346.jpg Vital signs and accelerometry. Tracking both is integral to your research. But
More informationNOTE: Before engaging in any new physical activity, always consult your physician.
Welcome to Dan Riley s sixth installment of Texans Fitness Corner. The response continues to be overwhelming. Dan responded to five of the questions this time around and we will continue to post selected
More informationCOROS APEX Watch User Manual
COROS APEX Watch User Manual Last edit on 12/27/2018 Home Page Default page can be customized with different watch face options. Information displayed on the home page includes but not limited to current
More informationDay Monday Tuesday Wednesday Thursday Friday Saturday Sunday Session 3:15pm Session. Easy recovery run Interval. 6:45am Session.
Training Break Down 2016 IGS Cross Country will see a bit of a change in the structure of the program and the way training is set out. The program will incorporate six key elements that will improve an
More informationIn 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 feel? There are a number of different paces that you should aim to master which will make up your training: Easy fully conversational at the speed of chat and about 6/10 effort Steady conversational,
More informationPerformance Enhancement. Cardiovascular/Respiratory Systems and Athletic Performance
Performance Enhancement Cardiovascular/Respiratory Systems and Athletic Performance Functions of the Cardiovascular System Deliver oxygen & nutrients to body tissues Carry wastes from the cells Anatomy
More informationTo measure progress, I recommend initially testing yourself. Here are three tests you can do before beginning your training:
South fayette High School Girls Soccer Summer Conditioning Pre-season is designed to add additional fitness to an already high level. It is NOT designed to take unfit players to competition fitness in
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 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 informationTabata Turbo Training:
Tabata Turbo Training: How A Four-Minute Circuit Can Turbo-Charge Your Workouts! By Coach Rick Karboviak ASAPWorkouts.com 1MileNation.com What is Tabata Turbo Training? Tabata Turbo Training is applying
More informationPaula 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 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 information22 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 informationIntroduction 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 informationPerformance Training in Football Refereeing Training Advice
General guidelines 1. Training Sessions 1.1 Warm up - Both from a physiological and training perspective it is crucial to warm up prior to training and matches as sports science research has demonstrated
More informationPhysical Preparation. Aspects of Fitness: Strength
Physical Preparation Why fitness? Just as natural history can turn a regular trail into an interpretive experience, making it more rewarding, so too can a general understanding of how the body responds
More informationSoccer metabolic training: A 12-week training program Peak Performance Radio By Marcelo Aller
Soccer metabolic training: A 12-week training program Peak Performance Radio By Marcelo Aller 1 This program is designed for a soccer team metabolic conditioning for 12 weeks consisting of 4 phases of
More informationTREADMILL PROGRAM GUIDE 3 CUSTOMISABLE + 17 PRESET PROGRAMS
TREADMILL PROGRAM GUIDE CUSTOMISABLE + PRESET PROGRAMS DISCLAIMER You should consult your physician, doctor or other health care professional before starting or taking part in any of our workout guides.
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 information9 th Grade Physical Education
NAME: Class Period: 9 th Grade Physical Education Sheboygan North High School Physical Fitness Definition of Physical Fitness: All though this is a widely accepted definition of Physical Fitness most experts
More informationChapter # 3 Aerobic Exercise
Chapter # 3 Aerobic Exercise Know how your aerobic exercise program works You Will Learn: 1) What aerobic exercise is and why it is important 2) The components of your aerobic exercise program 3) Why it
More information4 Weeks of High-Intensity Cardio Exercises for Accelerated Fat Loss. Author: Nathan Gotch. Cardio Training Freak
4 Weeks of High-Intensity Cardio Exercises for Accelerated Fat Loss Author: Nathan Gotch Cardio Training Freak Index Introduction... 3 Are you unsatisfied with your current cardio routine? Important Tips...
More informationHector L Torres. USAT Coach Lv 2 USAC Coach Lv 2 USAS Coach USATF Coach MS Sports and Science. Monday, February 11, 13
Hector L Torres USAT Coach Lv 2 USAC Coach Lv 2 USAS Coach USATF Coach MS Sports and Science Goals Understand the basic components of nutrition Understand the requirements of an athletes nutrition during
More informationDay Session Component Monday 1 Gym workout 1 Monday (week 1-3) Wednesday 1 Gym workout 2 Wednesday (week 1-3)
Date: Week 1 (9-13 December 2013) Day Session Component Monday 1 Gym workout 1 Monday (week 1-3) Tuesday 1 Speed Endurance 1 and 2 Wednesday 1 Gym workout 2 Wednesday (week 1-3) Thursday 1 Hill Sprints
More informationWhy Walking and Aerobics Won t Get You as Healthy as You Think
Why Walking and Aerobics Won t Get You as Healthy as You Think By Dr. Mercola, Mercola.com June 15, 2010 Researchers compared aerobic fitness training to a pedometer-based walking program, measuring the
More information5-Week Cardio Plan. Week 1- This week will consist of 2 interval days and 1 steady state day.
5-Week Cardio Plan This is your 5-week cardio plan. These are the exact workouts that you should do each day. If you take class twice a week then you want to be doing your cardio on your off days, or non-class
More informationtemperature, increase heart rate and breathing rate raising the athlete to their optimal level of preparedness for physical activity.
Warm-Up & Cool-Down The warm-up and cool-down are both integral components of the ROAR session and must be completed before and after physical activity. The warmup is designed to prepare the body for the
More informationPMT. 1. Figure 1 shows part of a single myofibril from a skeletal muscle fibre as it appears under an optical microscope. Figure 1.
1. Figure 1 shows part of a single myofibril from a skeletal muscle fibre as it appears under an optical microscope. Z-line Z-line Figure 1 Z-line Z-line Figure 2 (a) (i) Complete Figure 2 to show the
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 informationHow Boxing Science Would Train McGregor. 8-Week Conditioning Program. Alan Ruddock and Danny Wilson
How Boxing Science Would Train McGregor 8-Week Conditioning Program Alan Ruddock and Danny Wilson 2 How Boxing Science Would Train McGregor This booklet will outline what Boxing Science would do to help
More information