TRAINING
THEORY
H^l
©bylAAF
14:1:57-66,1999
Principles of Female Distance
Training in Asia - A Report
from Experience
by Günter Lange
The author describes his experiences of
advising the training of the two Asian
women distance runners Liou Xe Xiang (PR
of China) and Supryati Sutono (Indonesia).
Starting from the analysis of the Performance development of the two runners he
explains the carrying-out of training and
the application of Coaching principles in
practice. Load distribution, development of
the main biomotor abilities and periodisation are illustrated against the background
of reo/ training experiences.
<
Introduction
This article is intended to contribute to
the development of Coaching for female distance athletes in an Asian environment.
Based on my experience in working in Asia
and Europe this is a case study comparison
of two female Asian athletes whom I have
had the privilege to work closely with:
• Liou Xe Xiang / Peoples' Republic of China
[87 - 89]
• Supryati Sutono / Indonesia [96 - 98].
Both athletes have achieved remarkable
results:
Liou Xe Xiang (71) PRC
• Junior World Champion Cross Country
[4.4 km] 1990
Q World Record 5000m Women 1997
• Asian Champion 10.000m Women 1998
Günter Lange is a former cross-country and
middle distance runner. He lectured at various universities and educational institutions in Germany and PR China. With his
expertise in this field, he has been involved
in projects in PR China and Indonesia and at
present he is working in Thailand. He is also
an IMF Lecturer.
Günter Lange was National Coach in
Germany and PR China and coached athletes on world-class level.
His Special areas of interests include training theory, sports medicine, altitude training and development co-operation.
Supryati Sutono (72) INA
- South East Asian Games Champion
1500m / 5000m / 10.000m 1997
- Asian Games Champion 5000m 1998
However. I have to disappoint those readers who now expect from this article the
Provision of a "recipe for successful female
distance training".
The Intention in writing this article drawn
from my experiences. is to contribute to the
Coaching ability of the readers / my colleagues by transferring the skills and tools
for our work on the track with female distance runners in Asia on the basis of the following pedagogical principle:
Don't give fish, teach fishing ...
57
Principles of Female Distance Training in Asia - A Report from Experience
The concept used for working with both
athletes was the same.
Therefore I will identify not only the athlete's Performance profile but focus on the
basic common p r i n c i p l e s ["fishing
skills"] of the training for both athletes.
• can results be reproduced in different
environments / countries [here: PRC / INA]
with different athletes?
• how does the [local] personal coach continue his work after the [foreign] adviscr
has finished his work and left the country.
It is therefore, especially pleasing that in
both cases the personal coach / athlete present after I have left the country have
achieved some remarkable results. This indicates t h a t the Chinese and Indonesian
coaches are qualified to apply successfully
the knowledge gained during our long-term
cooperation / education process and that I
as the advisor achieved my primary goal: to
become redundant.
On the other hand, the ability of several
Chinese athletes I have worked with to compete successfully over a decade on the international stage (here: Liou Xe Xiang)
• 1988: 6th place 3000m Junior World
Championships
• 1998: Asian Champion 10.000m
indicates, that the transferred / applied
training concept is obviously age and development / long-term orientated. applying the
development philosophy of an experienced
qualified 1 coach: Athletes first, winning
[medals] second
8th IAAF World Cup in athletics -
2. Athlete' s Performance Profile
Johannisburg, RSA. Liou Xe Xiang in action
In analyzing the world record development for women at 5000m we can observe
(m/sec)
5000m World Record Development
&s
5.7
1 . Coaching the Coaches
SJ$
In both cases I have worked closely for
years with the athlete and the personal
coach to design and monitor the training
Programme and principles behind it.
To evaluate the quality of a sports development programme - which is predominantly based on the transfer of knowledge
by educating the local coaches' colleagues the most crucial eriteria are:
5.4
1
IWIth
SJ5
53
S2
5.1
5
4.9
44
i
Sl
11
g s s i
i i f § l (year)
Figure 1: D e v e l o p m e n t of the w o m e n s
5000m world record
Please notice that in this sense not every "successful" coach [ e.g.: "pushing" athletes to world class / peak
Performance in short time and risking / causing drop-out by injuries] is a "qualified" one.
58
Principles of Female Distance Training in Asia - A Report from Uxpcricncc
• a Performance Stagnation for
almost ten years (1986 - 1995)
• new Portuguese [Ribeiro 95] and
strong Asian [here: PRC 1997]
impaet on Performance development.
If we compare the world record
development at 5000m with the
two athlete's individual Performance development in this event
we can see that:
WR/WB
Liou
So pri
H
«£
Distance (m)
Figure 3: Comparison of the individual overall
Performance of Liou Xe Xiang and
Spryati Sutono
5000m PerfonrauKC Development
Table
It
19
21
21
22
23
24
25
K
27AaE
Figure 2: Development of the 5000m
Performance of Liou Xe Xiang and
Supryati Sutono
• Liou Xe Xiang 1997 at the age of 26 after
ten years of high level training has contributed a world-record [14 , 32"33] to the
development of the event.
• Supriyati Sutono after only three years of
high level training is progressing dramatically but with a PB of 15:54.45 [AG 98]
at the age of 26 she still has to improve to
become a world-class athlete
In comparing the individual overall Performance profile for both athletes we can
identify that the significant difference in
both athletes' 5000m Performances is
caused by the different Performance level of
• "underdistance Performance" [here:
3000m]
• "overdistance Performance" [here:
10000m]2
1:
"Underdistance"
and
"Overdistance" Performance of
Liou Xe Xiang and Supryati
Sutono
3000m
5000m
Liou Xe Xiang
B'S^S
14'32"33 30'53"16
10000m
Supriyati Sutono
9'30
15'54'45 32'52'45
After
• comparing the individual overall Performance profile for both athletes with the
current world records / world best Performances
and in consideration ofthe
• calendar / training age
• potential [limited 800m speed; trainability
of general / strength endurance]
• mental disposition
• actual level of women marathon world
best
the author has recommended to both athletes and their personal coaches that, for
further elite Performance [Olympic Games
2004], they should develop via half
marathon to the marathon by transferring
the relative under-distance "speed" (5000m
to Marathon).
3. Principles o f Coaching
Before we discuss the principles of the
training process / Performance determining
2
Compare the 1982 distance Performances concept "Wingdistances" by Prof. Dr. TIAN Maijiu, Beijing
University of Physical Education
59
Principles of Female Distance Training in Asia - A Report from Experience
factors - both athletes are coached on the
same principles - in order to gain a better
understanding some of the training and
therefore Performance influeneing factors /
environment conditions common to both
athletes should be outlined:
• professional environment (füll time athletes / füll time coaches)
• scientifically based and monitored training
• team work of coaches with sports-medical
support
• high motivation of athletes / social background
3.1 Progressive Overload / Recovery
Most distance coaches focus only on load
progression [e.g.: mileage] and it is quite
common to find that the recovery progression is neglected.
Considering that the intended physiological adaptation process ("overcompensation")
is determined by the appropriate recovery,
there is a need to monitor not only the progression of load but also to plan / monitor
Lo»d / Recovery ProgresnoB
1 :1
Table 2: Ratlos of load and recovery in different mesoeycles
Mesocycle
Ratio Load /
Recovery
% of Recovery
1
4:1
20%
2
3:1
25%
3
2:1
33%
4
1:1
50%
During the recovery microeycles (here:
weeks 44; 48; 5 1 ; 53) the coach should
reduce the load volume and also seek to
vary the approach [e.g.: semi-speeifie training for orthpaedic recovery: replace running
Long Slow Distance running or LSD with
suspendcd deep water running [SDWR]].
With such a mix in loadings and training
mediums, the amount of overload related
injuries can be minimized.
3.2. Reversibility
This well known phenomenon which is
well expressed in the common proverb: 'if
you don't use it, you lose it ..." applies to
distance training in Asia in t w o major
respects:
• Transition Period
The control and optimization of the duration / length of the transition period [2 -3
weeks]1 has been a major contribution to
the long term Performance development
of distance athletes in Asia.
TM1N1NC
NOTBAINIWO
/,
Pcfcemate
ilrep|th
iT.prt.rmcm
4« 41 42 «
44 45 46 47 48 49 5» 51 52 53
Figure 4: Load and recovery progression during four mesoeycles
the recovery progression. In the following
sample ofa general training phase this principle is applied by having not only a progression in the load / mileage but providing
also the necessary progression in the recovery element:
3
R
on{inal
f
1
...
/t
m-
* • " - .
'• *••-.
1
M.
i
(1
50
-•'" (Z
——— • «eelrtyifiinirj
40
»
M
10
»
'.30
40 50 60
«äropof/innrengihi
Figure 5 Effeet of weekly and daily strength
training compared in terms of gainand loss on cessation of training
(from Hettinger)
Compare the enclosed Periodisation SEA Games 97 of Supriyati Sutono: After winning three gold medals
[1500m / 5000m / 10000m] she started the preparation of Asian Games 98 [Gold medallist 5000m] after a
transition period of 2 weeks (Microcycle 42-43).
60
|
New Studies in Athletics • no. 1/1999
THE TRAINING YEAR 1996-1997
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Principles of Female Distance Training in Asia - A Report from Experience
The common practice of a "transition"
period duration of 12 weeks and more is
mostly caused by:
- (distance) athletes "disappearing" after
the peak competition period [lack of
motivation - education].
- Federations starting to organize / control the preparation for peak events too
late [ 3 - 4 months only].
• Intermediate Phase4
The achievement of peak Performance in
the most important competition is the
most crucial criterion for optimal training.
The reversibility of the athlete's aerobic
capacity / level of general endurance during the competition period is caused by:
- lack of mileage
- high amount of anaerobic lactic load
[training / competition].
It is internationally recognized as a successful practice for elite athletes of all
endurance events t o overcome this
reduced aerobic level / reduced Performance level by "freshening up" the aerobic capacity immediately prior to the
peak event.
Therefore the content of this Intermediate
Phase [IP] prior to the peak competition 5 is
similar to the General Phase at the start of
the training year:
• General Endurance
• General Conditioning.
3.3. Specificity
Due to the high load / intensity required,
the amount of mileage / training volume
which can be done in "running at race pace"
as the biomechanically / physiologically
most "specific" training is limited. Therefore
"specificity" becomes the key criterion in the
seleetion of training exercises / methods not
only for the event specific endurance training but especially when developing the Performance limiting factors [e.g.: General
Endurance; Event Specific Strength
[Endurance]]
Selecting exercises that activatc predominantly the prime movers of the event is no
guarantee ofthe "specificity" in training .
• General Endurance
To optimize aerobic training, it is recommended that most of the mileage (60%)
to develop general endurance should be
run at a moderate intensity level of about
85 - 90% of the athlete's aerobic capacity. This intensity is activating the prime
movers, but the speed gap between the
pace needed for peak competition and the
optimal pace of general endurance training also provides within the general training phase a long period of "nonspeeifie"
load / coordination:
• Types of muscle fibers predominantly utilized [slow twitch versus fast twitch A/B
fibers].
eo -
100
1
y^
r^ssiSiiiSil
FTB
B
1
60
2
<0
i«
SO
_
iillBlii
1
i
-».
Uunwn
Figure 7: Relationship between exercise
intensity and utilisation of fasttwiteh musele fibers
(Source: Uebel.R.: "Weight Training for Swimmers
A Practlcle Approach". National Strength and
Conditioning Association Journal, 9, p. 39,1987)
• Kind of Substrates predominantly burned
[Carbyhydrate; Fat].
To maintain the specificity of the general
endurance training, it is recommended
that about 10% of the element incorporated in the microcycle should be
achieved by extensive Interval training.
4
lntermediate Phase: Compare enclosed Periodisation SEA Games 97
Micrcoycle 3 5 - 4 1
62
5
Compare enclosed Peridisation SEA Games 97 IP Mesocycle 35-37:
Volume is like / higher than the last Mesocycle of General phase Macrocycle II [here: Microcycle 20-22]
Principles of Female Distance Training in Asia - A Report from Experience
When combined with the classical training
method of LSD, this will not only develop
the aerobic capacity of the athlete but
also during the general phase of training
provide a more specific training load by:
•
•
•
reducing the speed / coordination gap
(speed of endurance training versus
competition pace).
activating the muscle fibers / Substrate Systems required for the competition.
completing "synergetic" load by utilizing various Substrates / fibers.
Longer
Selected
Shorter
Slride length
Figure 8: The relationship between 0 2 eost
and stride length
In: Martin, D.E.; Coe, P.N. Training Distance
Runners. Campaign/Illinols 1991, p.: 14.
Table 3: Musele fibres and training methods
Training method
Example
Muscle Fibers
Substrate
Extensive Interval
V: 15 x1000m
1:110 %of
aerobic capacity
Rest: approx. 3'
Predominant
Predominant
Fast-Twitch a
/ Fast-Twitch b
Carbohydrates
Predominant
Predominant
Slow-Twitch
Free-Fat
Long Slow Distance
V: 9 0 ' - 1 8 0 '
1: 70 - 85 % of
Aerobic capacity
Stability of the petvis as an absolute
necessity for the sprint
The duration of the rest between the
two training sessions is related to the
level of aerobic capacity of the athletes:
High Level
Athletes:
Afternoon:
Morning following day;
Extensive Interval
LSD
Elite athletes
Early Morning:
Extensive Interval
Late afternoon / evening LSD
The rest should be used to fill up the
Substrates / liquids and to initiate the
process of recovery by sleeping.
• Strength Endurance
In summary, this is the Performance
limiting ability to maintain
•
running stride length
•
running stride efficiency
under fatigue
It is based on
Figure 9: Foot movement during running strides
In: DLV (Hrsg.): Rahmentrainingsplan für
das Aufbautraining Sprint.
Aachen 1992. p.: 161/162
•
•
Stability of the pelvis position
Event specific Strength Endurance of
Prime movers
To efficiently train the strength endurance
The stability of the pelvis position should
be developed in the context of General
Conditioning work by specific exercises to
strengthen the abdomen and gluteus musdes.
ofthe prime movers, this can be achieved by
a combination of:
6
Volume high: approx. 15 km per session; with distances between 400m - 3000m
Intensity moderate: in app. 110 % of aerobic capacity
Recovery short: equal / shorter than duration of load
63
Principles of Female Distance Training in Asia - A Repon from Experience
Table 4: Training methods related
to strength endurance
Training method
Example
Remarks
Semi-specific
Strength Exercise
(Prime movers)
3' "Step ups"
No rest between
strength exercise and
running to provide
optimal utilization
Extensive Interval
3' extensive
Interval running
Running load (Volume /
Intensity) equal to load
of strength exercise
• Event specific Endurance training
The quality of event specific training in
combining the various biomotor abilities is
the most crucial element in considering the
principle of specificity.
• Volume of unit = 2 sets [distance]
[E.g.: 2 x [ 5 x 300m ] for 1500m ]
• Second set: shorter load
[E.g.: 500m / 700m / 300m; 5m x 300m
for 1500m]
• Recovery: short in set; complete
between set
[E.g.: (3 x 500m) 3' rest; 45' rest; (5 x
300m) 2' rest]
• 2 units per Microcycle with 72 hours
"rest"
[E.g.: Day 1; day 4]
3.4. Individualisation
By using additional information such as
the on-line monitoring of pulse-rate / lac• external load:
To be specific the event endurance training should develop:
•
Energy Systems
•
Neural System
•
Mental preparation
[anaerobic a lactic: anaerobic
lactic; aerobic]
(co-ordination; speed related
running technique]
[Tactics; optimal arousal level]
A specific, well-designed plan should provide the necessary specificity for not just
the identified event / distance but also the
intended goal pace.
To be specific, the following eriteria are
recommended:
• Speed of training at least 95 % or equal
to goal pace
[E.g.: 5 x 300m in 45" to develop
1500m 3:45]
• Load volume to be developed up to 75
% of the distance
[E.g.: 5 x 300m; 4 x 400m; 3 x 500m.
500m / 700m / 300m up to 1200m /
300m]
• Volume of set approx. equal to distance
[E.g.: 3 x 300m for 800m; 3 x 1000m for
3 km; 500m / 700m / 400m for 1500m]
• Simulation of competition [arousal
level; Adrenaline / Nor-adrenaline]
[E.g.: 500m slightly faster ; 700m goal
pace; 400m flat out for 1500m]
• Over-distance / WING Distances
[1000m x 2 for 800m]
64
• internal load:
Volume / Intensity / Recovery fixed by
coach
Individual physiological reaction to
external load by athlete
täte provided by sport science support staff.
the training load can be optimised.
With such support, individual load monitoring can be established to help avoid
over- / underload.
• General Endurance / Extensive Interval Liou Xe Xiang
Monitoring the intended internal load to
develop aerobic capacity with extensive
interval training (4 training sessions each
of 6x 1000m):
•
Low level of metabolic aeidose, for this
athlete by 4 - 6 ml /1 laetate.
When knowing the internal load - provided on-line after each interval - the
load is individually optimised:
<//Figure 10: Load Monitoring
Principles of Female Distance Training in Asia - A Report from Experience
• on 23.4. due to technical reasons it was
impossible to provide on-line information. The later measured results (all lower
than 4 ml/1 laetate) indicate that this
training session was too low in its intensity
•
•
if the internal load is too low, the running speed should be increased
(beginning session 3 and 4)
if the load is getting too high (e.g.: accumulation of fatigue) running speed is
consequently reduced (end of session 3
and 4)
G Event specific Endurance / 10 km Supryati
Sutono
The intended internal load to develop the
event specific endurance for 10 km (here: 25
x 400m in race pace) is a level of metabolic
aeidosis as approximately produeed by this
athlete during a 10 km competition (6 ml/1
Laetate). Due to the short distance [400m]
and the relatively long recovery of 1:30
even running faster [47400m] than goal
pace for 10 km (approx. 75" / 400m) did
Table 5:
5: Monitoring training Supriati 16/09/97
25x400m (Ref.: SEA Games 1997)
Time
Recovery
1.
7S,4
1:30
2.
77.0
1:30
3.
76,0
1:30
4.
76.0
1:30
5.
77.0
1:15
6.
77.3
1:15
7.
77.7
1:15
8.
1:15
9.
78,6
77.5
IO.
78,0
i.-oo
1:00
n.
79.0
1:00
12.
76,4
1:00
13.
76,1
1:00
14.
76,5
1:00
15,
76.2
0:45
IG.
761
0:45
17,
76.5
0:45
18,
76.1
0:45
19.
76.1
0:45
20,
75.4
0:45
21.
76,1
0:30
22.
75.2
0:30
23,
75.7
0:30
24.
76.0
0:30
74.2
0:30
"
Laetate
3.1
3.7
3.2
3,3
3,0
2.8
3.2
3.9
3.3
3.9
3.7
4.2
4.9 (1.1
4.3 [3.1
not provoke the necessary individual level
of internalload.
By monitoring the individual internal load,
the duration of the recovery was systematically reduced (1:30 to 1:15 to 1:00 to 0:45
to 0:30) and the internal load increased [3.0
to 4.9 ml/1 laetate] to avoid under-load. (see
Table 5)
3.5. Variety
Being constantly creative in:
• the construetion of the microcycle
• seleetion of training methods
• seleetion of training venues
• induding games in the training process
(Ortega y Gasset: "homo ludens")
will provide the necessary Variation to the
monotonous process of t r a i n i n g and
increase the motivation of the athletes.
3.6. Active involvement
Coaching is not only the organization of
the process of muscle activity and physiological development but also systematic
education of the complete athlete. Step by
step the athlete should become more
actively involved in the planning / monit o r i n g and evaluation of the training
process:
• providing feedback about internal load.
• improving knowledge about WHY they
are doing what kind of training.
Q designing training program (together
with the coach).
Ideally, the athlete should become a team
partner with the coach. The educational
goal of a qualified coach should be one of
becoming redundant.
Resume
By a process of:
• Identification and
• description of some common training
principles and their
• transfer / application in the process of
training
of two athletes. I hope to have provided
some construetive "fishing skills' ("Don't give
fish [here: training programs], teach fishing") for the practical Coaching work of colleagues in Asia and beyond.
65
66