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Physical Conditioning

Physical Conditioning. Outcomes Energy Systems VO 2 max Anaerobic Threshold Training Zones Key components in conditioning Power output in Cycling. Energy Systems. Cycling requires force and power. Power = force x distance / time.

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Physical Conditioning

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  1. Physical Conditioning Outcomes • Energy Systems • VO2max • Anaerobic Threshold • Training Zones • Key components in conditioning • Power output in Cycling

  2. Energy Systems • Cycling requires force and power. • Power = force x distance / time. • For cycling to occur an immediate source of energy is needed. • Adenosine Triphosphate (ATP) is the source. • ATP is generated via 3 energy systems.

  3. Alactic System (ATP-PC) • Energy produced in the absence of Oxygen and Lactate (muscular). • Stored ATP at rest is small. • We need to produce ATP from other sources to continue after 2 seconds. • The potency decreases rapidly after 5 - 6 seconds of maximal effort. • Stored ATP and creatine phosphate combine for ~ 10 seconds • Is used in high intensity exercise over a short duration. Recovery of this energy system is achieved within 2 - 3 minutes.

  4. Lactate System. • Energy produced by the Lactate energy system. • Energy produced by this system comes exclusively from stored glucose. • It is a moderately rapid source of energy and may contribute for many minutes, however it is most potent between 15 and 50 seconds. • Lactic acid is the by-product, which contributes to sensations of strain, but not muscle fatigue?

  5. Aerobic System. • Energy produced with Oxygen. • Provides energy over time, but is rate limited. • A 1km TT = ~ 50% contribution from aerobic. • Muscle and liver glycogen levels are important for endurance events. • We only have a limited glycogen reserve (~90min). • Hence, pre-competition diet &replenishment of glycogen is imperative if exercise >90min.

  6. The Cardio - Respiratory System • Heart & Lung Function. • Oxygen from the lungs is transported via the blood to the muscles and other body tissues, where it is consumed. • Carbon dioxide is a by-product of energy production and is diffused from the tissues into the blood and returned to the lungs. • Transport of these gasses is a primary function of the cardio-respiratory system.

  7. Energy • Energy System Overlap. • No cycling event relies on one energy system alone to supply ATP. • In all cases the energy supply is from a combination of the three energy systems. • It is only the contribution of energy from each system that varies with each event.

  8. Laboratory Assessment of Fitness

  9. VO2max • Oxygen consumption is the term used to measure the amount of oxygen (O2) supplied to the muscles and other body tissues. • Successful endurance athletes have high values for VO2max. • Typical adult males = 40mL-1.kg-1.min -1 • National level females = >63 mL-1.kg-1.min -1 National level Male>70mL-1.kg-1.min -1

  10. VO2max • Subject has VO2max of 4.2 litres / minute (4,200 mL/min) • VO2max in mL-1.kg-1.min -1 is calculated by dividing the O2 in L min by the subjects body weight. • Weight is 70 kg. • 4,200 ml  70 kg = 60 ml-1/kg-1/min-1

  11. Anaerobic Threshold • Anaerobic Threshold is a measure of an athlete’s ability to work without accumulating large amounts lactic acid. • Equates to an hour’s effort. • Anaerobic Threshold is expressed as the Individual Anaerobic Threshold (IAT) or Lactate Threshold 2 (LT2). • Average blood lactate concentration at IAT/LT2 = 3.0 - 4.0 mM. • This is what is being trained in the E-3 & SE intervals • IAT/LT2 power output should be “comfortably hard.”

  12. Heart Rate Training Zones • Sample Heart Rate Training Zones. • REC = < 131 • E-1 / T-1 131 – 143 bpm • E-2 / T-2 144 - 153 bpm • E-2 / T-3 154 - 164 bpm • E-3 / T-4 165 - 170 bpm • E-4 / T-5 180 – 185 bpm

  13. Performance Fitness Fatigue Time (weeks) Endurance

  14. Strength & Power Mass (kg): 98 Height (cm): 184 Sum 7 SF (mm): 36 Lab Peak Power (W): 2250 (1s) Field Peak Power (W): 2363 (1s) Vertical Jump (cm): ~55 VO2 Peak (L.min-1): 5.1 VO2 Peak (ml.kg-1.min-1): 52 HRMax (bpm): 184 Aerobic PPO (W): 370 MOD DMAX (W): 280

  15. Demands of Competition Can Be Very Different from the Laboratory

  16. SRM Power Meter www.srm.de

  17. Power Tap www.cycleops.com

  18. Polar Cycling Power S710 www.polar.fi

  19. Ergomo Cycling Power

  20. Power Output 20km TT

  21. Women’s World Cup Road CyclingWinners vs Finishers Mean length effort = 4s E1 E2 E3 E4

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