8/04/14 High intensity interval training Triatlonsymposium, Si6ard (NED) 9-11 april 14 Reinout Van Schuylenbergh, PhD 1
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WHY HIT HIT can induce aerobic adap4ons similar to endurance training (Tabata et al, 1996; Burgomaster et al 2005, 2007) HIT improves endurance performance to a greater extent than does convnuous submaximal training alone (Laursen & Jenkins, 2002) HIT is more 4me efficient compared to low intensity endurance training In well trained endurance athletes, an increase in low intensity training volume doesn t result in any further improvement in endurance performance (CosVll et al, 1988; Londeree 1997) Buchheit and Laursen (2013) Buchheit and Laursen (2013) 3
LA (mmol/l) High intensity training ZONE 1 ZONE 2 ZONE 3 Supra maximal interval training Seiler and Kjerland (2006) VT 1 VT 2 - MLSS Power (WaA) % u4liza4on Economy Fa4gue resistance Neural factors Strength Buffer capacity ENDURANCE PERFORMANCE HIT v MAP vmlss Maximal speed tlim HIT TRAINING METHODOLOGY Long HIT HIT 80-100% v 2-6 1:1 Short HIT HIT 95-105% v 15-60 1:1 Supra max HIT HIT > v 6-30 1:5-1:10 4
PRE- TEST GXT 40 TT HIT POST- TEST GXT 40 TT CompeVVve cyclists 6 weeks, 12 HIT sessions in total HIT: 6-9*5 @ 80%MAP Recovery, 1 No control group! 5
Mechanisms: Increased aerobic energy producvon ( ) Increased fat oxidavon aler HIT at absolute power output AddiVonal recruitement of motor units, which results in an increased favgue resistance 6
% u4liza4on Economy Fa4gue resistance Neural factors Strength Buffer capacity ENDURANCE PERFORMANCE v MAP vmlss Maximal speed tlim PRE- TEST GXT 2k TT 4 min TT HIT Control group: zone 1 training POST- TEST GXT 2k TT 4 min TT CompeVVve rowers 4 weeks HIT training 2 sessions/wk, total #7 sessions 8*150 @ 90% MAP Recovery @ 40% MAP, HR < 70% Hr max Control group: low- moderate intensity training, work performed idenvcal to HIT training group 7
HIT and performance Mechanisms Increased aerobic energy producvon ( ) Central adaptavons Peripheral adaptavons % u4liza4on Economy Fa4gue resistance Neural factors Strength Buffer capacity ENDURANCE PERFORMANCE v MAP vmlss Maximal speed tlim 8
TEST 1: GXT v vlt (OBLA) vδ50 TEST 2: Con4nuous run @ vδ50 TEST 3: IntermiAent run 30 @ v 30 @ 50% v 8 male endurance runners VO 2, HR, Lactate, Ve Test 2 and 3 in randomized order Con4nuous run IntermiAent run % 99±3% 102±4% [La] 8.0±1.2 mmol/l 7.4±1.8 mmol/l* Tlim 2:42±3:09 (mm:ss) 7:51±6:38 (mm:ss)* TTE 8:20±1:45 (mm:ss) 19:00±6:00 (mm:ss)* * p<0,05 Longer 4me spent @ v with HIT => stronger training s4mulus 9
PRE- TEST: GXT VT1 VT2 PPO HIT Control group: zone 1 training POST- TEST: GXT VT1 VT2 PPO Highly- trained cyclists 4 sessions/2weeks HIT: 20*60 @ MAP 1:2 HIT training Control VO2peak = = VT1 +22%* - 3% VT2 +15%* - 1% MAP +4,3%* - 4% * p<0,05 10
% u4liza4on Economy Fa4gue resistance Neural factors Strength Buffer capacity ENDURANCE PERFORMANCE v MAP vmlss Maximal speed tlim PRE- TEST GXT 10k TT HIT Control group: zone 1 training POST- TEST GXT 10k TT 12 recreavonal endurance athletes HIT: 6 sessions/2 weeks 10*6 all out sprinvnterval / session 1 resvnterval Control Normal training rouvne 11
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We concluded that a very short duration HIT is a very effective training regimen to improve aerobic performance in subelite triathletes and this is associated with a delay in blood lactate build- up. Mechanisms Increased use of pyruvate in oxidavve metabolism, causing a rightward shil in the lactate curve % u4liza4on Economy Fa4gue resistance Neural factors Strength Buffer capacity ENDURANCE PERFORMANCE v MAP vmlss Maximal speed tlim 13
PRE- TEST GXT 40k TT HIT (#5 methods of HIT) POST- TEST GXT 40k TT 20 male cyclists 5 HIT training groups Group Training Effects MAP Effects TT40 1 #6 sessions, 4*8 min à 80% MAP = = 2 #6 sessions, 8*4 min à 85% MAP +2,5% +2,8% 3 #6 sessions, 12*2 min à 90% MAP = = 4 #6 sessions, 12*1 min à 100% MAP = = 5 #6 sessions, 12*30 sec à 175% MAP = +2,4% % u4liza4on Economy Fa4gue resistance Neural factors Strength Buffer capacity ENDURANCE PERFORMANCE v MAP vmlss Maximal speed tlim 14
Mechanisms Recruitment of addivonal muscle fiber (Westgarth- Taylor et al, 1997) Enhanced buffer capacity (Weston et al, 1997) Refined motor pa6erns and enhanced economy at race pace Enhanced fat oxidavon (Westgarth- Taylor et al, 1997) Increased mitochondrial gene expression (Stepto et al, 2012) Increased pyruvate uptake in oxidavve metabolism (Jakeman et al, 2012) Faster oxygen kine4cs Increased expression of aerobic and anaerobic enzymes % u4liza4on Economy Fa4gue resistance Neural factors Strength Buffer capacity ENDURANCE PERFORMANCE v MAP vmlss Maximal speed tlim More research is needed to clarify the mechanisms behind the performance changes. 15
Take home messages HIT and SMIT elicit rapid and large improvements in aerobic endurance performance, even in well- trained endurance athletes. KPF opvmal HIT might be: Time@VO 2 max Low intensity training svmulates recovery and long term aerobic performance development. Mechanisms explaining HIT need further scienvfic research Contact informavon VTDL h6p://vtdl.triathlon.be @vtdltriathlon Reinout Van Schuylenbergh www.triathloncoach.be @cyclingcoach www.linkedin.com/in/ reinoutvs 16
HIT op4miza4on Maximal training benefits and minimal injury risks and recovery Vme Target Time@ Target Time@Qc max OpVmal neuromuscular loading (favgue resistance) Minimal glycolivc contribuvon Buchheit & Laursen (2013) Buchheit & Laursen (2013) 17
Thibault G (2003) HIT op4miza4on Time@ 3x(2 @ 105%v 5 @ 0%v ) 2 sets 5x(2 @ 95%v 3 @ 0%v ), 10 recovery/set 4x(3 @ 95%v 5 @ 0%v ) Time@Qc max 3x(4 30 @ 90%v 5 @ 0%v ) 2 sets 4x(3 @ 90%v 3 @ 0%v ), 10 recovery/set 4x(3 @ 95%v 5 @ 0%v ) 18