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Typical ‘Supercompensation’ Model

Typical ‘Supercompensation’ Model. Training impulse. Current trained level. Supercompensation. Reversibility. Immediate response. Recovery/ regeneration. Time. Short-term overreaching. Structure. Note: Loading increases each Meso (block of Micros)

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Typical ‘Supercompensation’ Model

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  1. Typical‘Supercompensation’ Model Training impulse Current trained level Supercompensation Reversibility Immediate response Recovery/ regeneration Time Short-term overreaching

  2. Structure Note: Loading increases each Meso (block of Micros) 4 Week Meso = e.g. 3 weeks progressive loading and 1 week recovery = 3:1

  3. Intensity (need to define what “intense” is!)

  4. 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 / Illness Optimal / Poor Competition Analysis Emotional Stability Psych Health Volume Wt. Train. % Fat Non-training Stress Social Intensity Confidence Recovery Training Sickness Fatigue Focus Cognitive Stress Muscle Fatigue Repetition Equipment School Finance Work DJS 99

  5. Variety • Athletes will adapt to a constant stimulus rapidly! Training impulse Training impulse Short-term overreaching Time

  6. 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

  7. Energy Systems: Physiology Jared Fletcher, PhD(c) Human Performance Lab Faculty of Kinesiology University of Calgary SNC 301 Module 15

  8. Energetics ATP-CP ANAEROBIC GLYCOLYSIS Energy/Power Output OXIDATIVE 10 s 30 s 60 s 3 min 15 min+ Time SNC 301 Module 15

  9. ATP-CP System “Immediate Energy System” • High power • Very low capacity • Time to peak power: <0.5 s • Capacity: 8 – 12 s • Anaerobic Alactic ATP-CP Energy/Power Output Cr + ATP  ADP + Pi + Energy 10 s 30 s 60 s 3 min 15 min+ Time SNC 301 Module 15

  10. Energetics ATP-CP ANAEROBIC GLYCOLYSIS Energy/Power Output OXIDATIVE 10 s 30 s 60 s 3 min 15 min+ Time SNC 301 Module 15

  11. 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

  12. 0 sec – 15% • 1 min - 65% • 2 min - 68% • 4 min - 72% • Reps depend on ability to maintain velocity and form – Quality over Quantity • Need to time them and watch!! • Get feedback from athletes

  13. Anaerobic Glycolytic “Short-term Energy system” • High Power • Limited Capacity • Time to peak power: >8 s • Capacity: 2-3 mins • Anaerobic Lactic ATP-CP ANAEROBIC GLYCOLYSIS Energy/Power Output Stored CHO  ATP + La- + H+ 10 s 30 s 60 s 3 min 15 min+ Time SNC 301 Module 15

  14. 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).

  15. Accumulate waste produces throughout the rep • Short recovery promotes ACCUMULATION • “near full” recovery between sets promotes TOLERANCE

  16. Aerobic “long term energy system” • Low power • Large capacity • Time to peak power: 2-3 mins • Capacity: “limitless” ATP-CP ANAEROBIC GLYCOLYSIS Energy/Power Output AEROBIC CHO, Fats + O2  ATP + CO2 + H20 10 s 30 s 60 s 3 min 15 min+ Time SNC 301 Module 15

  17. MAX • Time to “steady-state” depends on intensity • Above Anaerobic Threshold, steady-state is not attained

  18. Aerobic Training Zones Energy/Power Output VO2max Threshold Recovery 10 s 30 s 60 s 3 min 15 min+ Time SNC 301 Module 15

  19. Aerobic Training Zones VO2max SNC 301 Module 15

  20. Aerobic Training Zones Threshold SNC 301 Module 15

  21. Aerobic Training Zones Recovery SNC 301 Module 15

  22. 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

  23. Influence of maturation... 90 80 70 60 50 40 30 20 10 0 Annual gain in various characteristics of performance capacity of young swimmers Max anaerobic power (Margaria) Improvement in a year (%) Exc CO2 VO2max B[La] post anaerobic exercise AnT 11 12 13 14 15 16 17 18 19 20 21 Age (years) Voitenko, 1985

  24. 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.

  25. 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.

  26. Energetics V ATP-CP IV ANAEROBIC GLYCOLYSIS Energy/Power Output III II OXIDATIVE I 10 s 30 s 60 s 3 min 15 min+ Time SNC 301 Module 15

  27. Recovery and Nutrition SNC 301 Module 16

  28. Influence of dietary CHO and training on Glycogen stores Wilmore and Costill, 1994

  29. 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

  30. 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

  31. Glycogen Replacement SNC 301 Module 15

  32. 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

  33. Recovery nutrition Goals: Refuel Repair Re-hydrate Aggressive recovery needed if training more than once per day or training volumes increase SNC 301 Module 15

  34. 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

  35. 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 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 SNC 301 Module 16

  36. 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

  37. 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

  38. 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

  39. Field Testing

  40. SNC Swimming Field Tests Pool 7x200 50 dive 50 kick 400 kick Dryland Equipment HR monitor Stop watches Clipboard

  41. Data collection

  42. Rating of Perceived Exertion Scale 6 No exertion at all 7 8 Extremely light 9 Very light 10 11 Light 12 13 Somewhat hard 14 15 Hard (heavy) 16 17 Very hard 18 19 Extremely hard 20 Maximal exertion Feeling Scale +5 Very good +4 +3 Good +2 +1 Fairly good 0 Neutral -1 Fairly bad -2 -3 Bad -4 -5 Very Bad FS is a measure of how the athlete feels. Cue: “How did that feel?” 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?”

  43. Data collection

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