Building a Programme

1. Building a Programme “Why do we plan? It gives us control!”

2. Building a Programme • The optimal training program would be one that maximally stimulated positive adaptations, while minimizing the cellular and systemic stress that can cause overtraining and injury.

3. What? Where? How? • What are the fundamental basic concepts we need to know to design our own programme?

4. Building a Programme • General athletic fitness • Sport- specific fitness • Sport- specific skills

5. The Foundation • History • Current Situation • Goals • Needs Analysis

6. The Foundation- History • What is the athletes age? • What is the athletes experience doing similar sports? • Ability? • Injuries?

7. The Foundation- Current Situation • Time/Energy to train • Commitments • Health • Current Level of Fitness

8. Goal Setting • S.M.A.R.T.E.R • Performance ‘vs’ Outcome • Checkpoints (staircase)

9. The Foundation- Needs Analysis • Components of Fitness • Muscle Groups • Energy System

10. Components of Fitness • Endurance • Strength • Speed • Power • Flexibility • Balance/Agility • Body Composition

11. Components of Fitness

12. Components of Fitness • What do we need to develop? • What is the priority? • When do we need to develop them? • For how long? • In what order?

13. Muscle Groups • Knowledge of anatomy. • What are the muscle groups used in Triathlon?

14. Energy Sources • 3 ENERGY SYSTEMS -Immediate ( < 10 sec) ATP-CP - Short Term ( 10sec- 3min) Anaerobic lactate -Long Term (3min onwards) Aerobic Energy production with oxygen and carbohdrate (glycogen) + fat (lipids)

15. Energy Systems for Exercise

16. Energy Sources • From Food: • CHO = 4 kcal • Fat = 9 kcal • Protein = 4 kcal • For Exercise: • ATP  ADP + P + energy (for muscle contraction)

17. Adenosine Triphosphate • Energy-carrying molecule found in the cells of all living things. • ATP captures chemical energy obtained from the breakdown of food molecules and releases it to fuel other cellular processes. • Cells require chemical energy for three general types of tasks: to drive metabolic reactions that would not occur automatically; to transport needed substances across membranes; and to do mechanical work, such as moving muscles.

18. Methods of Supplying ATP For Energy • ATP-PC • Anaerobic Lactate • Aerobic

19. ATP-CP System • Short duration (<10 secs) anaerobic • Uses stored ATP • Strength/power movements • Replenishes rapidly

20. The ATP-PC system • Active at the beginning of all forms of activities • Especially important in high intensity exercises like weight lifting that require short bursts of energy. • The source of fuel for the ATP-PC system is ATP and PC that is stored in the muscles. Only a small quantity can be stored, so this energy source is only effective for activities that last ten seconds or less.

21. Anaerobic Lactate • Breakdown of carbohydrates (glycolysis) for fuel when oxygen is in short supply • Results in formation of lactic acid, causes muscle fatigue • Glycolysis can produce fuel for 30 seconds to a minute for moderate heavy resistance training

23. Active Recovery from Exercise (Cool down) • Facilitates lactate removal because of: • increased perfusion of blood through the liver and heart • increased blood flow in muscles because muscle tissue oxidizes lactate

24. Aerobic (Gylcolysis) • Glycolysis is used if there is enough oxygen to allow a continuous supply of fuel. • The byproduct of this form of glycolysis is pyruvate, which is not converted to lactic acid but is transported elsewhere. • Pyruvate is eventually dissipated as sweat/urine

25. Aerobic (Oxidative) • Supplies energy to the muscle through the use of continuous oxygen transport. • System works at rest and during very low intensity exercise such as walking • This form of energy primarily utilizes fats (70%) and carbohydrates (30%) as fuel sources, but as intensity is increased there is a switch in substrate majority from fats to carbohydrates

26. Order of energy production • Initial energy comes form ATP stored in muscles about 2 seconds • Then the ATP-PC system about 10 seconds • Then the Lactic acid system about 1 minute • Then the Aerobic system 1minute onwards

28. Oxygen Uptake During Aerobic Exercise • Increases sharply at onset • Levels off within a few minutes if pace is constant (steady state) • Oxygen demand met by supply

29. Maximal Oxygen Uptake (VO2max) • The region where oxygen uptake plateaus and does not increase despite an additional increase in exercise intensity. • Can be used as an indicator of fitness

31. Oxygen Deficit • Difference between oxygen consumed during exercise and amount that would have been consumed had a steady rate, aerobic metabolism occurred at onset of exercise.

32. The Energy-Time Continuum • As the work time increases, the percentage of energy contributed by the aerobic system increases.

33. Blood Lactate Threshold • Exercise intensity at the point of lactate buildup. • Predicts aerobic exercise performance. • Untrained ~ 55% of VO2 max. • Trained ~ 75% of VO2 max.

34. Energy Sources • How often (when?) would you use each system in Triathlon?

36. Training Principles • Individual Differences • Overload • Progression • Adaptation • Reversibility • Specificity Super-Compensation

37. Principles of Sport Conditioning

38. Supercompensation

39. The Principle Of Individual Differences • Because every athlete is different, each person's response to exercise will vary. • A proper training program should be modified to take individual differences into account • See handout for examples

40. The Principle of Overload • The principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place

41. The Principle of Progression • The principle of progression implies that there is an optimal level of overload that should be achieved, and an optimal timeframe for this overload to occur. • Frequency- endurance athlete 4 + week

42. The Principle of Adaptation • Adaptation is the way the body 'programs' muscles to remember particular activities, movements or skills. By repeating that skill or activity, the body adapts to the stress and the skill becomes easier to perform.

43. The Principle Revisibility • The Principle of Reversibility implies that you "use it or lose it."

44. The Principle of Specificity • The principle of Specificity also implies that to become better at a particular exercise or skill, you must perform that exercise or skill. To be a good cyclist, you must cycle. The point to take away is that a runner should train by running and a swimmer should train by swimming.

45. Threshold & Diminishing Returns • There is a minimum threshold for intensity and duration of stress that must be exceeded for adaptations to be triggered. • The better adapted to training the harder it is to trigger adaptations • Elite athletes may train 3-4 hours a day in order to improve 1%

46. Training Variables • Frequency • Intensity • Time (Duration) • Type (Discipline)

47. Type/Method of Training • Resistance • Continuous • Interval • Flexibility • Circuit

48. Periodisation • Planning for competition • Recognises that athletes can’t maintain the highest level of performance all year round- allows athlete to peak for certain events • Develops components of fitness at desired stage of season • Plans for Super-compensation to occur.

49. Periodisation HIGH Build Up 2 Build Up 1 Recovery- Regeneration Period LOW TIME

50. Periodisation • Traditional Phases • General • Specific Preparation • Pre-Competition • Priority Competition • Transition