Wiggins Course session 3

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Session 3

Transcript of Wiggins Course session 3

Session 3

The Phases•Preparation•Development stage (a) aerobic •Development stage (b) anaerobic•Race preparation and competition

•Rest, recovery, recuperation and regeneration. The four BIG R’s

Aerobic Development phase

(a) Aerobic capacity – primary objective, 60%

(b) Alactic anaerobic capacity – secondary objective, 30%

(c) Lactic anaerobic capacity – maintenance, 10%

Anaerobic development phase

(a) Lactic anaerobic capacity – primary objective, 60%

(b) Aerobic capacity/ aerobic power – secondary objective, 30%

(c) Alactic anaerobic capacity – maintenance, 10%

Race pace practice and competiton

(a) Alactic anaerobic capacity – primary objective,30%

(b) Lactic anaerobic capacity – secondary objective, 30%

(c) Aerobic capacity/ aerobic power – maintenance, 40%

The relative importance of training aspects between phases, showing primary objectives, secondary objectives and maintenance levels.REST, Recovery, Recuperation and RegenerationThis should be a period to relax both physically and mentally after a period of intense stress of 12-16 weeks. The length of this phase will depend on the importance of the competition just passed (therefore the level of pressure) and the importance of the competition at the end of the next phase. Generally during the season, at the end of meso-cycles 1 and 2 this period may be only one week and quite often see as an active recuperation week. At the end of the third meso-cycle, this period may extend to 3 or 4 weeks. The length of this period is quite individual and should be determined by the athletes desire to restart.

Event Duration ATP-PC Lactacid Aerobic CHO Aerobic FATS

200m :9secs-12secs 90% 8% 2% <1%

500m :30secs-:38secs 75% 20% 5% <1%

1km :59secs-1:05mins 25% 65% 10% <1%

3000m – IP/TP 3:18- 3:30mins 5% 37% 55% 3%

4000m – IP/TP 3:55-4:30mins 4% 25% 65% 6%

50km points race 52-55mins 2% 15% 75% 8%

FORCE

Ve

loci

ty

Figure 6. The relationship between force and velocity in muscular contraction.

WATT/CADENCE?

“Reaching to London and beyond” Wiggins 2008

TTaalleenntt

TTrraacckkiinngg

PPrrooggrraamm

2008-2012/16

Multi-year planning should be a progression of aerobic based training priorities orientated towards specific individualized race goals. Talent should be fast tracked based on a percentage screening system that nurtures a pool of top quality athletes for Olympic success. The pool of athletes needs to be large enough to enable a sound balance between racing and training meso-cycles.

Nurturing talent through to world and Olympic success

1. The coach/trainer has to be aware of the factors which effect performance in sport.

“FAILING TO PLAN IS PLANNING TO FAIL”

Puzzling the correct training to develop the correct adaptations

Base of the long term goals

regulating the nature, volume, and intensity of training throughout their competitive years with a goal of achieving peak performances sometime in their adult years.

The largest volume and greatest intensity of specific training occur during the years when the Olympics are held

Divide the training year into two or hopefully three seasons

Cyclists peaking at the right time of the season. Systematic progression should also help them avoid plateaus and overtraining.

Trainable components

metabolic components of the training, aerobic capacity anaerobic power aerobic and anaerobic muscular endurance.

Athletes should be drilled in cadence and gearing understanding in connection with crank length

Structuring a season into smaller units with specific purposes and goals is called training cycles

1. General preparation phase

2. Specific preparation phase

3. Race preparation phase

Monitoring suggestions•VO2max•Aerobic and anaerobic thresholds•Peak blood lactate•Speed•General muscular strength •Range of motion in specific joint•Positioning bike fitting RETUL 3d analysis

Monitoring suggestions•VO2max•Aerobic and anaerobic thresholds•Peak blood lactate•Sprint speed –•Strength in specific muscle groups•Range of motion in specific joints•Positioning adjustments monitoring RETUL 3d analysis

Monitoring suggestions•VO2max•Aerobic and anaerobic thresholds•Peak blood lactate•Speed•Power•Range of motion in specific joints

Goals: Specific preparation•Endurance cyclists should focus on improving the rate of oxygen consumption and lactate removal in their fast-twitch muscle fibres•Improve the rates of oxygen consumption and lactate removal of their slow-twitch muscle fibres.•Maintain speed•Progressive overload of volume and intensity

Goals: Race preparation•Improve aerobic and anaerobic endurance•Riding longer at race pace •Increase speed and optimize anaerobic power •Increase ability to maintain good stroke mechanics when fatigued at end of races.•Increase specific muscular power •Increase specific joint flexibility•Maintain aerobic capacity •Refine pacing and racing skills•Increase intensity and increase density

Goals: General preparation•Improve aerobic capacity, particular circulatory and respiratory functions that will improve oxygen delivery to the muscles and both the oxygen consumption and lactate removal of slow-twitch muscle fibres. This is an important step in developing power-cranks into the program. Through research studies using SRM with power-cranks proof is towards high demands to the circulatory and respiratory functions.•Improve the anaerobic capacity for especially for sprinters.•Improve stroke mechanics, starts – neuromuscular patterns for cycle functions.• Increase overall muscular strength•Increase specific joint flexibility•Maintain aerobic and anaerobic endurance•Correct nutritional deficiencies and errors in time management

Table. Example of a multi-year plan

Opbouw Worldclass program Olympic Target

Trainingsjaar 1*17 2*18 3*19 4*20/2012 5*21 6*22 7*23 8*24/2016 9*25 10*26 11*27 12*28/2020

Prestatiedoelstellingen *EK piste

*EK WEG

*BKWEG

*WK piste

*EK piste

*EK WEG

*BK WEG

*WK piste

*EK piste

*EK/WK

WEG

*Wkpiste

*WB4*

*WKWEG

*Wkpiste

WB4*

Olympics

*EK piste

*WB1

*WK piste

*WKWEG

*EK piste

*WB1

*WK piste

*WK

WEG

*EK piste

*EK WEG

*WK

*WB4*

*EK WEG

*Wk WB4*

Olympics

*EK piste

*WB1

*WK piste

*WKWEG

*EK piste

*WB1

*WK piste

*WKWEG

*EK piste

*EK WEG

*WK

*WB4*

*EK WEG

*Wk WB4*

Olympics

Rittenwedstrijden 3* 3-4* 4* 4* 3* 4* 4* 4* 4* 4* 4* 4*

6daagse programma 2* 2* 2* 1* 6* 4* 2* 1* 6* 4* 2* 1*

Trainingsweken

Aantal/jaar:

46 46 47 48 47 47 48 49 47 48 49 50

Trainingsdagen

Aantal/jaar:

320 320 329 336 329 329 336 343 329 336 343 350

Trainingseenheden

Aantal/Week:

Duur:

6 7 8 10 8 8 10 10 8 10 10 10

2xdaags-training

Aantal/weken:

10 12 16 20+ 12 16 20+ 20+ 12 16 20+ 20+

Omvang

Aantal km/jaar:

15k 25k 30k 36-38k 30k 36k 40k 38k 30k 38k 40k 38k

Krachttraining

Type:

Eenheden/week:

Duur:

*MaxSt

*2-3

*1,5

*MaxSt

*En

*2-3

*1,5

*MaxSt

*En

*Ex

*2-3

*1,5

*MaxSt

*En

*Ex

*2-3

*1,5

*MaxSt

*2-3

*1,5

*MaxSt

*3

*1,5

*MaxSt

*En

*Ex

*2-3

*1,5

*MaxSt

*En

*Ex

*2-3

*1,5

*MaxSt

*2-3

*1,5

*MaxSt

*2-3

*1,5

*MaxSt

*En

*Ex

*2-3

*1,5

*MaxSt *En

*Ex *2-

3 *1,5

Complimentaire

sporten Duur/maand:

Type:

*lopen

*cross

*zwemm

en

*lopen

*cross

*zwemm

en

*letsel/pre

v *

Lopen

*letsel/pre

v *

Lopen

*lopen

*cross

*zwemm

en

*lopen

*cross

*zwemm

en

*lopen

*cross

*zwemm

en

*lopen

*cross

*zwemme

n

*lopen

*cross

*zwemm

en

*lopen

*cross

*zwemm

en

*lopen

*cross

*zwemm

en

*lopen

*cross

*zwemmen

Evaluatietests

Type:

*Eurofit

*KULLAB

*VWEM

LAB

*STEPTes

ts

*KULLAB

*VWEM

LAB

*STEPTes

ts

*KULLAB

*VWEM

LAB

*STEPTests

*KULLAB

*VWEM

LAB

*STEPTests

*KULLAB

*VWEM

LAB

*STEPTest

s

*KULLAB

*VWEM

LAB

*STEPTes

ts

*KULLAB

*VWEM

LAB

*STEPTes

ts

*KULLAB

*VWEM

LAB

*STEPTests

*KULLAB

*VWEM

LAB

*STEPTest

s

*KULLAB

*VWEM

LAB

*STEPTest

s

*KULLAB

*VWEM

LAB

*STEPTes

ts

*KULLAB

*VWEM LAB

*STEPTests

Meso-cycles are important in developing individual periodisationraining .

Shorter phases devoted to the progression improvement

Meso-cyles can be from 2-8 weeks in length. Training for any longer period will normally cause for saturation. The chances of boredom and overtraining will increase.

Type of training, volume, and intensity should be determined by the purposes of the macro-cycle

Different forms of testing will determine the effectiveness of the meso-cycles.

Meso-cycles generally include a working phase and a recovery phase. The stepwise increase in training intensity, volume, or focus takes place in the working phase, which may last from 2 to 6 weeks. The working phase of the mesocycle can be constructed in two ways, in a staircase pattern or a constant pattern. The recovery phase is included at the end of each meso- to enable adaptations of the training process.

KBWB PISTE national Team

Mesocycle III 2008 weeks I II III IV V VI

Volume

Intensity

Volume

WB LA

Dates WK09/Dec Wk16/Dec WK23/Dec WK30/Dec WK 06/Jan WK13/Jan

Volume Tu// WK Track//Road 4//8 2//8 2//8 0//8 0//8 7//3

KM//WK 450 750 850 950 750 450

Regeneration 3 3 3 4 4 4

AeC1 2 2 2 2 2

AeC2 1 1 1 1 1 2

AeP 1 1 2 2 3

AnC 3 3 2 3 3

Present level of conditioning

compensation

Fatigue

Super-compensationNext level of conditioning

Meso V Meso VI

KBWB PISTE national Team

Mesocycle III 2008 weeks

Volume

Intensity

Volume

Stage VWEM WK Manchester

Dates WK16/Mar WK23/Mar

Volume Tu// WK Track//Road 2//5 6//0

350 250

Regeneration 3 2

AeC1

AeC2 3 3

AeP 2 2

AnC

MAX Test

SS or CR

AnP 3 2

Field Test

95,00%

100,00%

Units

anaerobic

ReC ReG aerobic 90%

100%

units

anaerobic

ReC ReG aerobic

TALENT Jun/ U23 Track based multi-year planning in olympic projection

sept oct nov dec jan feb mar apr mei jun jul aug sept oct nov dec Jan feb mar apr mei jun jul aug

Training Year 2007/2008

Training objectives BASE Comp. Specific BASE Intensive Comp. Specific

Testing ERG ST ERG ST

training units/day 1 1 1 1 1 2 1 1 1 1 1 1 2 1 1 2 1 1 1

Training days/maand20 20 20 20 20 20 20 20 20 20 20 20 20 20 20 20 20 20 20 20

1000

600

Volume km 200

Major competitions 15000km

WK

Mex

ico

WK

ZA

F

BK

sept oct nov dec jan feb mar apr mei jun jul aug sept oct nov dec Jan feb mar apr mei jun jul aug

Juniors 1ejaars Juniors 2ejaars

Training Year 2008/2009

Training objectives Spe BASE Intensive Comp. Specific BASE Intensive Comp. Specific

Testing ERG ST ST

training units/day 1 1 1 1 1 1 1 2 1 1 2 1 1 1 2 1 1 2 1 2 1 1

Training days/maand 20 20 20 20 20 22 20 26 20 20 22 20 20 20 26 24 20 26 24 28 22 20

1000

600

Volume km 200

Major competitions 25000km

EK WB EK BK EK WK WK EK

sept oct nov dec jan feb mar apr mei jun jul aug sept oct nov dec Jan feb mar apr mei jun jul aug

U23 1ejaars U23 2ejaars

Training Year 2009/2010

Training objectives Spe BASE Intensive Comp. Specific BASE Intensive Comp. Specific

Testing ST ERG ST ERG ST ST ST

training units/day 1 1 1 1 1 1 2 1 1 1 1 1 1 2 1 1 2 1 2 1 1

Training days/maand 20 20 20 20 22 24 20 28 24 20 24 21 20 22 28 24 22 24 24 28 22 22

1000

600

Volume km 200

Major competitions 30000km

EK WB EK BK EK WK WK EK

sept oct nov dec jan feb mar apr mei jun jul aug sept oct nov dec Jan feb mar apr mei jun jul aug

U23 3ejaars Elite

Training Year 2010/2011

Training objectives Spe BASE Comp. Specific BASE Intensive Comp. Specific

Testing ST ERG ST ERG ST ST ST ST ST

training units/day 1 1 1 2 1 1 1 2 1 2 1 1 1 1 2 2 1 1 1 2 2 1 1

Training days/maand 20 24 24 28 26 22 24 26 24 28 24 21 24 24 28 28 24 22 24 28 28 24 20

Volume 36,000km

Major competitions

EK WB WB WK EK BK EK WK WK EK

sept oct nov dec jan feb mar apr mei jun jul aug sept oct nov dec Jan feb mar apr mei jun jul aug

Elite Elite

Opbouw Worldclass program Olympic Target

Training Year 2011/2012

Training objectives Spe BASE Intensive Comp. Specific BASE Intensive Comp. Specific

Testing ST ERG ST ERG ST ST ST ST ST

training units/day 1 1 1 1 2 1 1 1 2 1 2 1 1 1 1 2 2 1 1 1 2 2 1 1

Training days/maand 20 24 24 24 28 26 22 24 26 24

2

8 24 21 24 24 28 28 24 22 24 28 28

2

4 20

1000

600

Volume km 200 38,000km

Major competitions

EK WB WB WK

E

K BK EK WK WK London

sept oct nov dec jan feb mar apr mei jun

ju

l aug sept oct nov dec Jan feb mar apr mei jun

ju

l aug

Elite Elite

General guidelines in the form of a multi-year plan per/age group. •Next to this general multi-year planning. Each athlete has their individual plan drawn out on these base guidelines. •Major competitions•Trainings weeks•Trainings intensities•Strength training, cross training and injury prevention program •Test screening program•Test follow up and meso-cycle adaption in relationship to the major competitons.“The purpose of competitive bicycle training is to increase aerobic and anaerobic capacity and maximum sustainable power output.The power output is a critical parameter that must be measured and recorded during racing and training”.

Training examples of structuring your sessions correctly in your progressive meso-cycles.

Watts+700 Cadence +120rpm, Peaking with a short- recuperation and recharging very fast before again repeating a maximum average delivery.

Training specific anaerobic capacity Using the trained energy systems in a race situation

The two graphs represent examples of planned anaerobic capacity training and the end result of specific training work in a race situation’s. In this example to the right Jolien D’hoore RACE analysis is in the last 1min30 of the race. Jolien is developing high watts out of the corners and recuperating nicely in the wheel and preparing for the finish sprint. Here Jolien wins the bunch sprint from nieuwelingen jongens. The graph to the left shows an anaerobic capacity training file of Jolien D’hoore from a training camp in LA in January 2008.Note two very important areas. Firstly how the heart rate in the training sets is challenged and this is designed to increase throughout the sets to a pinnacle in the last efforts. This is also similar to relate to in the race and the heart rate peaks gradually and finally limits at the very end. Most interestingly the main aim of the training sets is the cadence and peak watts. See how the recuperation is massive before each effort and each watt delivery is executed with no drop-off from cadence. This is a trainable skill that we can only achieve in the correct building phases of anaerobic and aerobic base training.

This is an area of the energy system that has been worked on extensively throughout the winter buffering the aerobic system and preparing the system to adapt to the anaerobic peak training that is planned in the main specific taper periods. Note how the anaerobic system is steadily stressed in the periodic planning. This is very important in realising a perfect taper. Each phase is carefully designed with the right amount of rest and training intensities, fractions for determining the athlete’s individual absolute top condition at the right moment.

Important follow up and feedback regarding the meso-cycle planning and periodisation. The test results also are important indications towards perfecting this sort of evaluation. This is a training stress score that is in relationship to srmmeasurements.