Training quantity and quality Thor S. Nilsen Maximum is not always optimum! Coaches Conference Irland October 2014 1
How much can you train? 2
We have World Champions training 650 to 1500 hours a year! Boat training per year between 4000 and 7000 km Talent or training products? 3
How much training is needed to reach maximum capacity? Max VO2, anaerobic threshold, maximum strength, strength endurance and technical efficiency Accepted number of hours: 10.000 4
How much is 10.000 hours? If you train 20 hours a week 50 weeks a year it takes 10 years systematic training to reach your maximum capacity!!! 5
What is the limitation? TIME? MOTIVATION? FAT? PROTEIN? ATP? CARBOHYDRATES? GLYCOGEN? 6
Let us start with something we can control! : Energy requirements and Nutrition!! 7
Basal Metabolic Rate (Developed by WHO/FAO) 8
Basal Metabolic Rate: The energy requirements needed to keep the heart, lungs and the other organs functioning. A normal built male will have a BMR at around 1500 Kcal/day. 9
Sex: Age: BMR (kcal/day) based on body weight (W) Girls < 3 61,0 x W - 51 3-10 22.5 x W + 499 10-18 12,2 x W + 746 Women 18-30 14,7 x W + 496 30-60 8,7 x W + 829 60-75 10,5 x W + 596 Boys < 3 60,9 x W 54 3-10 22,7 x W + 495 10-18 17,5 x W + 651 WHO/FAD 1985 Men 18-30 15,4 x W + 679 30-60 11,6 x W + 879 > 60 13,5 x W + 487 10
BMR factors: Activity: BMR factor: Sleep 0,9 Sitting, drive a car 1 Prepare food, eat 2 Shower, getting dressed 2,5 Cleaning, house work 2,5 Walking 4 Aerobic, low impact 5 Jogging, 7 km/hour 7 Cycling 25-30 km/hour 12 Running 16 km/hour 16 11
Example: Women age 25 years. Weight 60 kg 14,7 x 60 + 496 = 1378 BMR 12
Activity: Time: BMR-factor Energy requirement: BMR x BMR-f /24 x X time Sleep 9 0,9 1378x0,9/24x9 = 465 Shower, dress 1 2,5 1378x2,5/24x1 = 143 Prepare food, eat 3 2,0 1378x2,0/24x3 = 344 Walking 0,5 4,0 1378x4,0/24x0,5 = 115 Work or school 8 1,5 1378x1,5/24x8 = 689 Training 1 12,0 1378x12/24x1 = 689 Training 0,75 7,0 1378x7/24x0,75 = 301 Sitting, resting (TV) 0,75 1,0 1378x1/24x0,75 = 43 Total 24 2789 kcal 13
PAL value: Physical Activity Level 14
Activities: (Lifestyle profile) PAL Stay in bed, stay a live 1.2 Office work, no free time activity 1.6 Standing work, house work, shop workers 1.8 Heavy body-work or active free time 2.2 Activities at specific situations: 24 hours at training camp with approximately 3 hours cross country skiing (elit women) 3.4 24 hours at training camp with approximately 3.5 hours cross country skiing (elit men) 4.0 15
Example: Women age 25 years. Weight 60 kg 14,7 x 60 + 496 = 1378 BMR PAL value 2.8 x BMR 1378 = 3859 kcal/day 16
Another way of thinking: BMR factor + Energy consumption during training 17
Intensity Energy consumption during training Time 18
Expected Glycogen Utilisation: Relative exercise intensity % VO2 Max. Work Time min. Glycogen Utilisation g*min. 120 ~ 3 ~ 12 95-100 ~ 6-12 ~ 6-7-8 80 ~ 40-60 ~ 4 50 > hours ~ 1.2-2.0 Approximately consumption for an well-trained athlete 19
Calculation of Energy consumption: (1) Time * Oxygen uptake * kcal (x min * y l/min * 5.0 = x*y*5) (NB! 5.0 = kcal/liter/vo2) 20
Calculation of Energy consumption: (2) Relative exercise HR % Carbohydrate % Fat intensity -100 190-200 100-90-100 180-190 95 5 80-90 170-180 90 10 70-80 160-170 80 20 60-70 150-160 65 35 50-60 140-150 50 50 40-50 130-140 40 60 1 gr. fat = 9.1 kcal 1 gr. Carbohydrate = 4.3 kcal 21
How much glycogen have you stored in your muscles? 22
Athletes muscle mass in % of bodyweight: Women: 35% Lightweight women: 38% Men: 40% Lightweight men: 43% 23
Glycogen per kg/muscle: 12-14 gr. Men 100 kg: 40 kg muscle mass x 14 = 560 gr Men 70 kg: 30 kg muscle mass x 14 = 420 gr Women 75 kg: 26 kg mm x 14 = 365 gr Women lightweight 60 kg: 21 mm x 14 = 294 gr Women lightweight 60 kg: 21 mm x 12 = 252 gr 24
Lightweight and Junior Men: Estimated Max. VO2 = 5 liter/min. Time iintensitykcal:carbohydratefat in gram: 30/10 *2 20 130-140 225 21 15 1363 195 58 30 140-150 413 48 23 30 150-160 488 74 19 0 160-170 0 0 0 0 170-180 0 0 0 Kcal: 1363 74 19 10 180-190 238 52 1Carboh.: 195 0 190-200 0 0 0 Fat: 58 Lightweight and Senior B Men: Estimated Max. VO2 = 5.5 liter/min. Time iintensitykcal:carbohydratefat in gram: 20 130-140 248 23 16 30 140-150 454 53 25 30 150-160 536 81 21 536 81 21 0 160-170 0 0 0 0 170-180 0 0 0 Kcal: 1499 10 180-190 261 58 1Carboh.: 215 0 190-200 0 0 0 Fat: 63 1499 215 63 25
Activity: Time: BMR-factor Energy requirement: BMR x BMR-f /24 x X time Sleep 9 0,9 1378x0,9/24x9 = 465 Shower, dress 1 2,5 1378x2,5/24x1 = 143 Prepare food, eat 3 2,0 1378x2,0/24x3 = 344 Walking 0,5 4,0 1378x4,0/24x0,5 = 115 Work or school 8 1,5 1378x1,5/24x8 = 689 Training 1,5 (OBS! 233 gr. carbohydrates) = 1261 Sitting, resting (TV) 0,75 1,0 1378x1/24x0,75 = 43 Total 24 3260 kcal 26
Example: Women age 25 years. Weight 60 kg 14,7 x 60 + 496 = 1378 BMR PAL value 2.8 x BMR 1378 = 3859 kcal/day BMR = 1378 + BMR factor + Training requirment 1261 = 3231 kcal 27
DANGER!!!! Stored muscle glycogen 252-290 gram used during 90 minutes training = 233 gram Result: You are empty!!! 20 hours needed to recover 100%! What can you do? 28
1. Drink during training (1 litre during 90 min training) 2. Eat 60-70 gram of carbohydrates inside 10 minutes after training (High GI) 3. Have a meal not later than 1 hour after training 3. Your daily nutrition should be divided with approximately 60% carbohydrates, 20% protein and 20% fat 29
Maximum is NOT optimum if you do not fill up with FUEL! 30