Assessment 2 - Training Guide
By Tyler Ruskin
Introduction
Findings from assessment 1:
Strengths:
-
High VO2 max - 84 ml/kg/min
Efficient running economy - 180
ml/kg/min/km
Lower lactate threshold - 68 ml/kg/min
Weaknesses:
-
Maximal strength: 60kg 1RM Back Squat
Training Guide
Focus on pre-competition and post-competition
training and using reverse linear taper method.
Altitude training
-
HiLo Training (Stray-Gunderen, et al. 2001)
Acclimation
Adaptations
Strength training (at altitude)
-
Increase of 5% (Feriche, et al. 2014)
Muscle fibres
Continued acclimation
Increase buffer capacity (Kayser, 1996)
Periodisation
Reverse Linear Tapering/Periodisation
-
High intensity, low volume to low
intensity, high volume.
Why not linear? (Rhea, et al. 2003)
Optimal supercompensation
Typical mesocycle
-
4 aerobic sessions (Tjelta, 2016)
1-2 strength sessions
Recovery Strategies
Active recovery (Mohammed, 2016)
-
Continued blood flow to muscles
ATP & Glycogen resynthesis
Increased lactate removal
CHO Consumption (Dalleck, 2017)
-
Stimulates muscle glycogen resynthesis
1.2 g/kg/min
Cold Water Immersion (Ishan, et al. 2016)
-
Reduce impact of DOMS
Decrease overall recovery time
Not set guidelines
Example...
Post Training
Assessment
Extrinsic indicators:
-
Finishing position in race
Time against PB
Physiological indicators
-
Lactate threshold test (Matsumoto,
2009)
1RM back squat
References
Del Coso, J., Hamouti, N., Aguado-Jimenez, R. and Mora-Rodriguez,
R., 2010. Restoration of blood pH between repeated bouts of highintensity exercise: effects of various active-recovery protocols.
European journal of applied physiology, 108(3), pp.523-532.
Feriche, B., García-Ramos, A., Calderón-Soto, C., Drobnic, F.,
Bonitch-Góngora, J.G., Galilea, P.A., Riera, J. and Padial, P., 2014.
Effect of acute exposure to moderate altitude on muscle power:
hypobaric hypoxia vs. normobaric hypoxia. PLoS One, 9(12).
Ihsan, M., Watson, G. and Abbiss, C.R., 2016. What are the
physiological mechanisms for post-exercise cold water immersion in
the recovery from prolonged endurance and intermittent exercise?.
Sports Medicine, 46(8), pp.1095-1109.
Kayser, B., 1996. Lactate during exercise at high altitude. European
journal of applied physiology and occupational physiology, 74(3),
pp.195-205.
Lance, D., 2017. The Science Of Post-Exercise Recovery. San Diego:
AEC, pp.1-11.
References
Matsumoto, K., Koba, T., Hamada, K., Tsujimoto, H. and Mitsuzono,
R., 2009. Branched-chain amino acid supplementation increases the
lactate threshold during an incremental exercise test in trained
individuals. Journal of nutritional science and vitaminology, 55(1),
pp.52-58.
Matuszak, M.E., Fry, A.C., Weiss, L.W., Ireland, T.R. and McKnight,
M.M., 2003. Effect of rest interval length on repeated 1 repetition
maximum back squats. Journal of strength and conditioning
research, 17(4), pp.634-637.
Stray-Gundersen, J., Chapman, R.F. and Levine, B.D., 2001. “Living
high-training low” altitude training improves sea level performance
in male and female elite runners. Journal of applied physiology,
91(3), pp.1113-1120.
Tjelta, L.I., 2016. The training of international level distance
runners. International Journal of Sports Science & Coaching, 11(1),
pp.122-134.