Typical
‘Supercompensation’ Model
Current
trained
level
Training
impulse
Supercompensation
Reversibility
Immediate
response
Recovery/
regeneration
Short-term
overreaching
Time
1
Structure
45000
40000
35000
30000
25000
20000
15000
10000
5000
0
1:1
2:1
3:1
Note: Loading increases each Meso (block of Micros)
4 Week Meso = e.g. 3 weeks progressive loading and 1 week recovery = 3:1
4:1
2
0
2
4
6
8
10
12
14
100
90
80
70
60
50
40
30
20
10
0
16
Intensity (%)
Intensity (need to define what “intense” is!)
Micro-Cycle
3
The “Global Athlete”
Optimal
Under - performance
Competition Sequencing
PHYSIOLOGY
BIOMECHANICS
PSYCHOLOGY
TACTICS
HEALTH
LIFESTYLE
SEQUENCE OF TRAINING ( Macro, Meso, Micro )
Overtrained /
Under - rested
Optimal /
Under - performance
Overtrained /
Under - rested
Optimal / Poor
Optimal / Illness
Competition
Analysis
Volume
Intensity
Wt.
Train.
Psych
Non-training
Stress
Social
Confidence
Recovery
Training
Repetition
Emotional
Stability
%
Fat
Equipment
Muscle
Fatigue
Focus Cognitive
Stress
Health
Sickness Fatigue
Work
School
Finance
4
DJS 99
Variety
• Athletes will adapt to a constant stimulus
rapidly!
Training
impulse
Short-term
overreaching
Training
impulse
Time
5
Individualization
• Each athlete will react differently to the same
stimulus
Training
impulse
Athlete A
Athlete B
Short-term
overreaching
Time
Long-term
Overreaching/
Over-training
6
Energy Systems: Physiology
Jared Fletcher, PhD(c)
Human Performance Lab
Faculty of Kinesiology
University of Calgary
SNC 301 Module 15
Energy/Power Output
Energetics
ATP-CP
ANAEROBIC
GLYCOLYSIS
OXIDATIVE
10 s 30 s
60 s
3 min
Time
SNC 301 Module 15
15 min+
ATP-CP System
Energy/Power Output
“Immediate Energy System”
• High power
• Very low capacity
• Time to peak power: <0.5 s
• Capacity: 8 – 12 s
• Anaerobic Alactic
ATP-CP
Cr + ATP  ADP + Pi + Energy
10 s 30 s
60 s
3 min
Time
SNC 301 Module 15
15 min+
Energy/Power Output
Energetics
ATP-CP
ANAEROBIC
GLYCOLYSIS
OXIDATIVE
10 s 30 s
60 s
3 min
Time
SNC 301 Module 15
15 min+
Recovery of Phosphagens
•
•
•
•
0 sec – 15%
1 min - 65%
2 min - 68%
4 min - 72%
Harris et al. Pflugers Arch. 367:137-142. 1976
301 Module 15
•
•
•
•
0 sec – 15%
1 min - 65%
2 min - 68%
4 min - 72%
Interval
Work phase
1-10 sec / 10 -25m
Rest phase
10-100 sec (passive)
Work : Rest ratio
1:10
Intensity (% max effort)
98-100%
Repetitions (number)
4-6
Sets (number)
2-4
Rest between sets
5-10 min light swimming
• Reps depend on ability to maintain velocity and form – Quality over Quantity
• Need to time them and watch!!
• Get feedback from athletes
Anaerobic Glycolytic
Energy/Power Output
“Short-term Energy system”
ATP-CP
ANAEROBIC
GLYCOLYSIS
Stored CHO  ATP + La- + H+
10 s 30 s
60 s
3 min
Time
SNC 301 Module 15
• High Power
• Limited Capacity
• Time to peak power: >8 s
• Capacity: 2-3 mins
•Anaerobic Lactic
15 min+
Effect of active recovery on
blood lactate removal rates
Fletcher and Esau. Effect of cooldown distance on blood
lactate clearance in Paralympic Swimmers (in preparation).
Interval
Work phase
30-120s / 50 – 150m
Rest phase
90-360s (active/swimming light)
Work : rest ratio
1:3
Intensity (% max effort)
80-85%
Repetitions (number)
4-6
Sets (number)
1-4
Rest between sets
5-10 min
• Accumulate waste produces throughout the rep
• Short recovery promotes ACCUMULATION
• “near full” recovery between sets promotes TOLERANCE
Aerobic
Energy/Power Output
“long term energy system”
• Low power
• Large capacity
• Time to peak power: 2-3 mins
• Capacity: “limitless”
ATP-CP
ANAEROBIC
GLYCOLYSIS
AEROBIC
CHO, Fats + O2 
ATP + CO2 + H20
10 s 30 s
60 s
3 min
Time
SNC 301 Module 15
15 min+
MAX
• Time to “steady-state” depends on intensity
• Above Anaerobic Threshold, steady-state is not attained
Energy/Power Output
Aerobic Training Zones
VO2max
Recovery
10 s 30 s
60 s
3 min
Time
SNC 301 Module 15
Threshold
15 min+
Aerobic Training Zones
VO2max
Work phase
200 – 500m / 3-10 min
Rest phase
3-10 min (active)
Work : rest ratio
1:1
Intensity (% max effort)
90 – 95% of max HR – 95 – 105% of
VO2max pace
Repetitions (number)
Accumulate 12 – 25 min
Sets (number)
1-3
Rest between sets
10-15 min (active)
SNC 301 Module 15
Aerobic Training Zones
Threshold
Work phase
4-15 min - 400 – 1500m
Rest phase
Dependent on work interval
Work : rest ratio
2:1 – 5:1 (active)
Intensity (% max effort)
Anaerobic threshold –5% to +10%
Repetitions (number)
3-10
Sets (number)
1-3
Rest between sets
Variable – active rest
SNC 301 Module 15
Aerobic Training Zones
Recovery
Work phase
10 - 30 min
Rest phase
n/a
Work : rest ratio
n/a
Intensity (% max effort)
<70%
Repetitions (number)
Continuous
Sets (number)
n/a
Rest between sets
n/a
SNC 301 Module 15
Energetic Zone
Approximate % Best Time
Proportion of Work Load to
Rest
I
60%
(5:1)
Endurance
II
70%
(2:1)
Endurance with Limited Speed
Factor
III
80%
(1:1)
Endurance and Speed Equal
IV
90%
(1:3)
Speed with Limited Endurance
Factor
V
100%
(1:5)
Speed
Note: Zones will be explained
in an activity in the module.
Training factors
Discussion Topic …
What are some ways to organize your group
to optimize training?
Keep individualization in mind … athletes will
do better with attention to
their individual
needs
Influence of maturation...
90
Annual gain in various
characteristics of performance
capacity of young swimmers
Improvement in a year (%)
80
70
60
50
Max anaerobic power
(Margaria)
40
Exc CO2
VO2max
30
B[La] post
anaerobic exercise
20
10
AnT
0
11
12
13
14
15
16
17
Age (years)
Voitenko, 1985
18
19
20
21
Activity #1: Designing a Set
Break in to 5 groups – coaches with similar athlete
age and competitive level.
– Each group will focus on 1 energy system
Each group create sample set for their 1 energy
system.
Each group presents their set to class for discussion
and feedback.
Activity #2: Designing a Practice
Remain in same 5 groups.
Each group creates a 2 hour practice that supports
the set they created in the previous activity.
• e.g. the group who designed a set to train VO2 Max will
design a practice based on a VO2 Max main set.
Each group presents their practice to class for
discussion and feedback.
Energy/Power Output
Energetics
V
ATP-CP
IV
ANAEROBIC
GLYCOLYSIS
II
OXIDATIVE
I
10 s 30 s
60 s
3 min
Time
SNC 301 Module 15
III
15 min+
Recovery and Nutrition
SNC 301 Module 16
Influence of dietary CHO and training on
Glycogen stores
Wilmore and Costill, 1994
Functions of Carbohydrate
• Major energy source , particularly in
high - intensity activity
• Its presence regulates fat and protein
metabolism
• The nervous system relies exclusively
on CHO for energy
• Muscle and liver glycogen are
synthesized from CHO
Glycogen
• Limited storage in muscle
– Anaerobic Training improves glycogen storage
• Replacement takes 12 hours to 3 days
depending on type of muscle fiber and rate of
depletion (intensity and duration of exercise)
• Inadequate replacement will compromise
subsequent sessions
• Consume CHO rich snack immediately after
training (0.8 - 1.2g/kg)
SNC 301 Module 15
Glycogen Replacement
Workload
% VO2max
Event
Dominant Fuel
Dominant Fiber
Fuel Time
Replacement
Time
30-50
Channel
Fat
I
NA
NA
50-70
Long distance
Fat-Glycogen
I
2 Hr
24 Hr
85-100
1500m
Glycogen
IIA - I
< 80 min
12 – 24 Hr
100
800m
Glycogen
IIA - I
40 min
12 – 24 Hr
110
400m
Glycogen
IIA – I- IIB
30 min
12 Hr – 3 days
120
200m
Glycogen
IIA – I- IIB
20 min
12 Hr – 3 days
140
100m
Glycogen
IIA – IIB
15 min
12 Hr – 3 days
>140
25-50m
CP/ Glycogen
IIB
8 min
30sec/3 days
SNC 301 Module 15
Activity #3:
Planning a Week
Remain in groups from previous activities.
Each group creates a weekly plan, for a T2C swimmer,
based on the average number of practices the coaches
in the group have (max 8).
– Plan must show order in which energy system was
focused on each practice. (top two)
Each group presents their weekly plan to class for
discussion and feedback.
SNC 301 Module 15
Recovery nutrition
Aggressive recovery needed if
training more than once per day or training
volumes increase
Goals:
Refuel
Repair
Re-hydrate
SNC 301 Module 15
Recovery nutrition
• A.S.A.P.
– Insulin independent glycogen synthesis (30-60
mins post Ex.)
– Pre-plan and have a portable nutrition source
close at hand
• Fluids: 150% of lost weight or pale urine.
• 0.8 - 1.2g carb/kg (45+grams) in the first hour
and then follow training diet.
• First snack high on Glycemic Index (GI) then
lower GI for later foods.
• Protein: 10 - 20g every 2 hrs.
SNC 301 Module 16
Glycemic Index of Some Common Foods
High G.I. (>85)
Glucose
Sucrose
Maple syrup
Honey
Bagel
Candy
Corn flakes
Carrots
Crackers
Molasses
Potatoes
Raisins
Bread
Soda
SNC 301 Module 16
Med. G.I. (60-85)
All-bran cereal
Grapes
Oatmeal
Orange juice
Pasta
Rice
Yams
Corn
Whole-grain rye
bread
Baked beans
Potato chips
Low G.I. (<60)
•Fructose
•Apple
•Applesauce
•Cherries
•Kidney beans
•Chick peas
•Lentils
•Dates
•Figs
•Peaches
•Plums
•Ice cream
•Milk
•Yogurt
•Tomato soup
Amount of CHO
Highest synthesis occurs with large amounts
of CHO
1.0 to 1.2 grams / kg / hour
15 to 60 min intervals
for up to 5 hours post exercise
Jentjens and Jeukendrup Sports Med 33 (2): 117-144, 2006
SNC 301 Module 16
Practical Tips
When appetite is depressed immediately
post exercise, there is a preference for
drinking fluids rather than solid foods
CHO beverages are recommended in the
first few hours post exercise
Jentjens and Jeukendrup Sports Med 33 (2): 117-144, 2006
SNC 301 Module 16
Dietary Protein
Is used for growth, repair and maintenance of body tissues
Hemoglobin , enzymes and many hormones are produced
from protein
RDA for general population - 0.8 g / kg
RDA for athletes in heavy training should be approx 2.0 g /
kg . This applies to both strength and endurance training
Field Testing
SNC Swimming Field Tests
Pool
– 7x200
– 50 dive
– 50 kick
– 400 kick
Dryland
Equipment
– HR monitor
– Stop watches
– Clipboard
Data collection
7x200 Step Test
Date:
Name
Time
Time
SC
SR
HR
RPE
FS
Lactate
Feeling Scale
Rating of Perceived Exertion Scale
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
No exertion at all
Extremely light
Very light
Light
Somewhat hard
Hard (heavy)
Very hard
+5
+4
+3
+2
+1
0
-1
-2
-3
-4
-5
Very good
Good
Fairly good
Neutral
Fairly bad
Bad
Very Bad
FS is a measure of how the athlete feels.
Cue: “How did that feel?”
Extremely hard
Maximal exertion
RPE is a measure of how hard the athlete thinks they are working. That is, the total
amount of exertion and physical fatigue, combining all sensations and feelings of physical
stress and effort.
Cue: “How hard did you work?”
Data collection