Using the Rate of Adaptation to Guide Training

1. Using the Rate of Adaptation to Guide Training • GenadijusSokolovas, Ph.D., • Global Sport Technology, Inc • www.globsport.org • gsokolovas@gmail.com

2. Adaptation to Training • The changes in most of adaptation parameters are slow and require several weeks or months of training. • What adaptation parameters may be used to monitor adaptation on daily/weekly basis?

3. Every-Day Training Parameters Speed (velocity, intensity, power etc.) Duration of work (distance, # of repetitions, etc.)

4. Training Strategies • Two main training strategies: • increase of duration of exercise with constant exercise intensity (velocity – strategy 1) • increase of training intensity (velocity – strategy 2) with constant duration of exercise

5. Tests with Constant Intensity • An example of applying constant intensity strategy in swimming: • Initial test set - 4 x 100 m with :20s rest. • Athlete times - 1:10, 1:12, 1:12, 1:10. • Average time - 1:11. This is the goal (or training) time for the next time the set of n x 100 m :20s is used in practice.

6. Progression in Swimming Test Sets

7. Rate of Adaptation • Rate of Adaptation in constant intensity (velocity) test sets is exponential at the beginning of the season. • It slows down significantly after 16 weeks of training. • It indicates that training with constant intensities has limitation and should not be used longer than 16-18 weeks.

8. Rate of Adaptation in Tests with Constant Intensity • Rate of Adaptation depends on many different factors: • Age • History of training • Level of performances • Time of the year and season • Event (sprinters vs. distance athletes) • Workload volumes in various intensity zones

9. Calculation the Rate of Adaptation Rep2 Day 62 Rep1 Day 20 Days Rate of Adaptation = (LN Rep2 – LN Rep1)/(Day 62 – Day 20)

10. Quantifying the Rate of Adaptation(Swimming, Boys)

11. Rate of Adaptation • The rate of adaptation depends on the time of the year: it is faster after the summer break and slower in the spring/summer season. • The higher intensity sets, the slower the rate of adaptation. • Rates of adaptation with constant exercise intensity are similar in other endurance sports: • Aerobic exercise in cycling - 0.027 • Aerobic exercise in rowing – 0.025

12. Rate of Adaptation • Younger athletes have higher rate of adaptation than older athletes. • Elite level athletes have slower rate of adaptation than sub-elite level athletes or beginners. • Normally, girls at the same age have slower rate of adaptation than boys. Most likely, it is because of the difference in biological maturation.

13. Training Design Based on the Rate of Adaptation • Athlete’s condition is changing every day. • Ideally, we want to match athlete’s condition with workload volumes and intensities that would elicit the highest rate of adaptation. • How can we design a season with based on the rate of adaptation?

14. Training Design – Strategy 1 • When training design is based on the rate of adaptation with constant intensity (velocity), we call it Strategy 1. • Progression of workload volumes in various energy zones should match with progression in tests sets with constant intensities (velocities) in the same energy categories.

15. Practical Application of Strategy I for Swimmers • Using of swimming sets: • n x 400 m :20-30s, n x 200 m :15-20s - aerobic energy zone • n x 100 m :15-20s, n x 50 m 1min - 1min 30s - mix aerobic-anaerobic energy zone • n x 25 m :40-60s - anaerobic energy zone • long distance swimming with constant velocity

16. Sets for Swimmers • Examples of sets for sprinters: • n x 12.5 m on 60 sec • n x 25 m on 40 sec • n x 50 m on 1:30 sec • Examples for middle distance swimmers: • n x 50 on 1 min • n x 75 m :30 sec • n x 100 m :30 sec • Examples for distance swimmers: • n x 100 m :15 sec • n x 200 m :20 sec • n x 400 m :20 sec.

17. Workload Design in Strategy I • The main purpose of Strategy 1 is the accumulating of a potential by athletes in different energetic zones. • Accumulating of potential is understood like increase of duration in training sets and workload in the same energy zone.

18. Aerobic and Mix Volumes over a Season Meters Elite Level Swimmers Weeks

19. Anaerobic and Sprint Volumes over a Season Meters Elite Level Swimmers Weeks

20. Strategy II (Competition Phase) • Constant number of repetition in training sets • Distance of each repetition is the same • Exercise intensity progressively increases • Rest interval can be longer to stimulate exercise intensity • Reduce of workload volumes in all energy zones • Exercise intensity (velocity) increases up to 6-7 weeks

21. Swimming Velocity in Strategy II

22. Sets in Strategy II (Swimming) • Examples for swimming sets for sprinters: • 8 x 12.5 m on 60 sec • 6 x 25 m on 40 sec • 4 x 50 m on 1:30 sec • Examples for middle distance swimmers: • 6 x 50 on 1 min • 4 x 75 m :30 sec • 4 x 100 m :30 sec • Examples for distance swimmers: • 8 x 100 m :15 sec • 6 x 200 m :20 sec • 4 x 400 m :20 sec.

23. Seasonal Plan for Age Group Swimmers • For younger athletes all periods should be shorter because of faster adaptation and quicker recovery • For 10-12 y. old athletes is recommended: • 2 weeks pre-season • 12 weeks preparation period • 3-4 weeks competition period • 3 seasons in a year

24. Seasonal Plan for Senior Swimmers • For older athletes all periods should be longer because of slower adaptation and slower recovery • For 16-18 y. old athletes is recommended: • 3-4 weeks pre-season • 16 weeks preparation period • 5-8 weeks competition period • 2 seasons in a year

25. Seasonal Plan Sprinters vs. Distance Swimmers • Preparation period (accumulation of working capacity) for sprinters should be shorter, than for distance athletes: • 12-14 weeks vs 16-18 weeks • Competition period (utilization of working capacity to exercise intensity/velocity) for sprinters should be longer, than for distance athletes: • 6-8 weeks vs 3-5 weeks

26. E-COACH FOR SWIMMINGTraining Design Software

27. TRAINING DESIGN COMPUTER PROGRAMS IN SWIMMING • Based on tracking of thousands of athletes the comprehensive models of adaptation were developed. These models were the basis for our training plan designers: • Tra Plan (1988) • Weekly Designer (1990) • Tra Plan 2 (1992) • On-line Training Plan Designer (1998) • Seasonal Plan Designer (2005) • E-Coach for Swimming (2008)

28. E-COACH • Software uses individual data to design and describe the workloads up to 7 energy zones • In addition, E-Coach designs dryland volumes and the anticipated progression in selected test sets during the season

29. E-COACH • E-Coach selects total volumes, intensity, optimal rate of workload progression and reduction during the taper based on: • Age • Gender • Event • History of training • Individual Parameters (best results from last season, current condition, goal, etc.)

30. Select an Athlete from Database

31. Add an Athlete to Database

32. Select/ Add a Group of Swimmers

33. Distance Orientation

34. Distance Orientation – Relative Endurance • Sprinters have a higher speed reserve and a lower relative endurance: Swimmer 1 Swimmer 2 Best Time on 100 00:54.50 00:55.00 Best Time on 200 01:57.70 02:02.10 Times in Seconds 54.5, 117.7 sec 55.0, 122.1 sec Calculation 117.7/54.5 122.1/55.0 Ratio 200/100 2.16 2.22

40. THANK YOU FOR YOUR ATTENTION! QUESTIONS?