Rochester Speedskating Team

1. Rochester Speedskating Team Overview of the Plan for 2004-2005

2. References • Periodization theory and Methodology • Tudor Bumpa • Periodization Training for Sports • Tudor Bumpa • Handbook of Competitive Speedskating • ISU publication • The Cyclists Training Bible • Joe Friel • Labrada.com • Healing with Whole Foods • Paul Pitchford • USS level 2 manual

3. Why train in the summer? • A breakthrough season starts with a break through summer • Pat Maxwell • You race on the legs you build during the summer.. not the fall or winter! • Is Fun!

4. RSST training programs • Weights • Lion’s Fountain Fitness • Try to attend some classes • Cardio • Mendon bike rides, Inline skating, Runs, etc • Dryland • Cobb’s Hill • Technique/agility/balance TAB • MCC • ICE

5. What we are going to cover • What is periodization training • How to create and use your training plan

6. What is periodization • Step by step planned approach to training • Designed around • Personal goals • Competition dates • Tracking of workouts • Tracking of mental/physical factors • Tracking of diet • Performance testing

7. Periodization cycles • There are many loading and unloading cycles during the course of a year • This removes fatigue from the mind and body (regeneration) • These cycles prevent overtraining and burnout

8. Periodization weight training phases • General preparation • Anatomical adaptation • Sport Specific preparation • Hypertrophy • Maximum strength • Conversion to power • Conversion to muscular endurance • Maintenance

9. Strength training variables • Refer to “Important aspects of periodization phases” for details on • Phase length • Intensity • Frequency • Duration • # exercises • # reps • # sets • Load • Speed • Rest interval between sets Rest between workouts

10. Anatomical adaptation • Strengthen tendons and ligaments • Strengthen core • Strengthen stabilizers

11. Hypertrophy • Increase muscle size • Provides a potential for increase in maximum strength • Not for everybody

12. 305lbs! Maximum strength • Increase strength • Increase CNS response

13. 6-10 ft vertical leap? Conversion to power • Increase speed of contraction

14. Conversion to muscular endurance • Learn to cope and continue in a fatigued lactate acid environment

15. Maintenance • Keep muscular strength, power, endurance during the competition phase

16. Periodization endurance system training • LATT – lactic acid tolerance training • MaxVO2T – maximum oxygen consumption training • AnTT – anaerobic system training • PST – phosphate system training • ATT – aerobic system training

17. Endurance training durations Contained in monthly workout workbook

18. Periodization endurance training ratios Contained in monthly workout workbook

19. Guidelines on how to peak • Count down to competition • Four weeks prior to a competition • End high workload cycle • Three weeks • start reducing volume • Cut back intensity • Two weeks • Cut back volume • Increase intensity • One week • Volume should be 50% of the four week volume • Intensity should be very high

20. Putting it all together • The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one. • Mark Twain

21. RSST plan modification • Setup for regional and national level training minimums – 355 hours (~100 hours more than last year) • Based upon all RSST training sessions and doing 1,2 extra cardio workouts per week on your own • To customize training hours • Change frequency first • Duration second

22. Setting up a Periodization plan • Self assessment and goals • Competitions for the year • Training diary • Weight workouts • Cardio workouts • Dryland workouts

23. Yearly Planner spreadsheetthe “BIG” picture • Training • Competitions • Goals • Diary summary information • Testing results

24. Annual plan

25. End of year totals

26. Goals • What needs work • What doesn’t need as much work • Use to develop your short and long term goals • Don’t just list goals, but develop a plan to reach them (talk to your coaches) You have to expect things of yourself before you can do them. • Michael Jordan

27. Competitions • Write down competition dates • Indicate their importance by using the “peaking” rating

28. Monthly workout spreadsheet • Calendar page • Customize to your annual plan by changing frequency • Weight workout page • Customize by changing frequency, 1RM, (reps for body weight exercises) • Study info page • Use to design cardio workouts • Calculations page • Use to determine heart rate zones and calorie intake

29. Workout Calendar

30. Weight workouts SMALL SNAPSHOT

31. Training diary • All serious athletes use a training diary • Ink it, don't just think it. • RSST training diary consist of • Daily entrees • Weekly averages • Graphing data to see • Under training trends • Over training trends

32. Diary entry example

33. Performance testing • New this year A LOT OF TESTING! • Why? • because it will help our training loading and unloading cycle • Push ourselves physically and mentally • 1RM every 4 weeks • Cobb’ hill every 4 weeks • Bike time trial every 4 weeks • Inline time trials every 4 weeks • 5-10K Running time trials every four weeks • Skating TT every four weeks

34. 1RM testing • During the AA phase use a weight for 7-10 reps and estimate the 1RM • For the other weight phases shoot for 1-6 reps and estimate if needed

35. Cobb’s hill all aboard!!

36. Nutrition • Join www.labrada.com excellent source of information. Weekly emails • Whole foods stay away from processed foods • Training right and eating right are a winning combination

37. Eating and exercise • You must eat right and train hard to get into your best shape. And, most importantly, you must always train and eat with your goals in mind. Fail to do this and you won’t gain even one ounce of new muscle. • Technically correct exercise execution is important for muscle stimulation, but flawless nutrition is required for muscle recovery and growth. If you fail to eat or not eat correctly you won’t realize any results from exercise, whereas diminished gains can still be seen from incorrect exercise execution within the context of a sound nutrition program. • Eating for lean muscle gain requires the consumption of functional, unprocessed, whole foods. These fresh whole foods are living food, and they are functional because they affect your health and enhance your immune function. • From labrada.com

38. Post exercise • Get carbs and protein ASAP! • Endurox R4 • Power bar recovery drink • ProV60 • Ask Lee or Mike at the Supplement Warehouse what’s good • 10% discount for RSST

39. Carbs Yams Quinoa Brown rice Protein Salmon Turkey Lean beef Beans Sea weed Awesome Foods • Fats • Salmon • Nuts • Olive oil (cold pressed) Work the walls. Ask Tim…

40. Meal time! • Small frequent meals. Eat 5-6 meals per day • 1 palm size portion of protein • 2 palm size portion of carbs • 1 palm size portion of veggies • Scale depending on periodization phase and weight/fat measurements

41. Protein sources

42. Cleaning out the frig and pantry • Get rid of all HFCS • Processed foods

43. Quotes… • You hear those comments that my face makes it look like what I'm doing is easy... but come and look at my face in January, February and March when I'm at home training... it's an ugly face then! • Lance Armstrong, TdF 2001

44. Quotes… • A winner makes commitments to a goal, a loser makes promises. • Unknown

45. Quotes… • Adversity cause some men to break; others to break records. • William A. Ward

46. Quotes… • When you are behind, don't give up; when you are ahead, don't let up. • Unknown

47. Quotes… • I'm a great believer in luck, and I find the harder I work, the more I have of it. • Thomas Jefferson

48. Dutch team