designing a training program worthy of indoor cycling 2.0 carl foster, ph.d., facsm department of...
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Designing a Training Program Worthy of Indoor Cycling 2.0
Carl Foster, Ph.D., FACSM Department of Exercise and Sport
Science University of Wisconsin-La Crosse
Training Goals What do you want to achieve
Health Fitness Event challenges Competitive performance
What price are you willing to pay? Time Energy Injury risk
Adaptation: The Unique Essence of ExerciseAdaptation: The Unique Essence of Exercise
Milo of CrotoneMilo of Crotone 66thth Century BC wrestler from Crotone (Italy) Century BC wrestler from Crotone (Italy) First person to systematically train for improved First person to systematically train for improved
performanceperformance Let to Let to ProgressionProgressionprinciple of exercise trainingprinciple of exercise training
farm boyfarm boy lifted newly born bullocklifted newly born bullock lifted growing bullock every subsequent daylifted growing bullock every subsequent day eventually was able to lift full grown bulleventually was able to lift full grown bull became the strongest man in the worldbecame the strongest man in the world Became 6x Olympic championBecame 6x Olympic champion
540540--520BC520BC Lost 7Lost 7thth Olympic (516 BC) title to competitor with Olympic (516 BC) title to competitor with
‘‘new techniquenew technique’’ Reached limits of normal adaptationReached limits of normal adaptation Failed to find a new way to improveFailed to find a new way to improve
Lead Crotons to military victory over Sybaris in Lead Crotons to military victory over Sybaris in 510 BC510 BC
Adaptation: The Good and the BadAdaptation: The Good and the BadEffects and Side Effects
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0 200 400 600 800 1000Training Load
EffectSide Effect
Training Load The Driver of Adaptation
Frequency 5-7 days/week 2-4 days/week
Intensity Moderate 50-85% HRR Zones
Time 30 min 30-50 min >2.5 distance weekly
TRIMPS ?
Be RealisticBe Realistic
100
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500 1000 1500 2000 2500 3000 3500 4000 4500 5000
Carl Foster 1967
800m=2:01:1396 m/ min-13.98%
Peter Snell 1964
800m=1:44.3=WR460 m/ min
1.5% Additional adaptationattributable to training
% Improvement
Training Load
402 m/ min1:59.4
Exercise is Medicine
Take an hour’s walk,every day,
10 minutes before lunch
Exercise is MedicineStatins, AntiHypertensives & Walking
5 year reduction in mortality vscontrol Statins=1%
Shepherd J: NEJM 333: 1301, 1995
Antihypertesives=0.8% Hebert PR: Arch Intern Med 153:
578, 1993
Walking 1-2 miles/day=6% >2 miles/day=9% Hakim AA: NEJM 338: 94, 1998
Exercise is Very Powerful Medicine
An Apple a Day & An Hour a DayKeeps the Doctor Away
I’ll Bet You (or your clients) Want More than Good Health & Basic Fitness
Building the Program Be healthy Have a comfortable routine baseline Add single ‘harder’ days up to 3 Mix intensity and duration to make ‘harder’ Analyze your goal task
Build up to it Remember:
Training is routine Competition/Goal achievement is special
Be Healthy Don’t start training off
the dregs of last season
Don’t start training while nursing an injury
Have a Comfortable Baseline 4-7 days per week ~30 minutes/day
Recovery days
Cross training Good recovery days
Progression
Time Progression-Linear Progression
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0 7 14 21 28 35 42 49 56 63 70
Days
Tim
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in)
Time Progression--2/1 Periodized
-10
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0 7 14 21 28 35 42 49 56 63 70
Days
Tim
e (m
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ProgressionRPE
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0 7 14 21 28 35 42 49 56 63 70
Days
Inte
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ProgressionTraining Load
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0 7 14 21 28 35 42 49 56 63 70
Days
Lo
ad
ProgressionWeekly Progression
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0 7 14 21 28 35 42 49 56 63 70
Days
We
ekly
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+10%/week
PeriodizationPeriodized Weekly Progression
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0 7 14 21 28 35 42 49 56 63 70
Days
Wee
kly
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ad
Periodization of Training
Regular planned variation in trainingAddresses Fitness-Fatigue IssueProbably mainly important in athletesAllows for long term orderly progression of training load Micro cycles (usually within a week) Meso cycle (usually a few weeks) Macro cycle (usually several months) Annual plan (several macro cycles)
Where’s the Data?Muscle confusion principle?
Training PeriodizationMicro Cycle
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1 2 3 4 5 6 7
Days
Average Load=200/day=1400/week
Low monotony training
Training Periodization:Meso Cycle
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Weeks
3 Meso Cycles Demonstrating Microcycle Variation & Weekly Progression
Better in endurance athletes?
Training PeriodizationMeso Cycle
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1 2 3 4 5 6 7 8 9 10 11 12
3 Meso Cycles Demonstrating Microcycle Variation & Shock Microcycle
Better in sprint/power athletes?
Training Periodization: Meso Cycle
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1 2 3 4 5 6 7 8 9 10 11 12
3 Meso Cycles Demonstrating Microcycle Variation & Shock Microcycle with variation
Which Periodization Plan is Best?
No one knows Coaches are control freaks
Coaches (particularly in Eastern Europe) like to draw graphs
No controlled training studies with appropriate outcome measure
Hard to get normal subjects to train this hard
Hard to get athletes willing to accept randomization to ‘control group’
More varied training is more interesting = higher intensity?
Use Zones Right
Measuring Training IntensityMeasuring Training Intensity
Relative pace Relative pace --PO (critical velocityPO (critical velocity--% race velocity)% race velocity) HRHR--VOVO22 TargetsTargets HRHR--HLaHLaTargetsTargets RPE or RPE or sRPEsRPE Talk Test (Prof John Grayson, 1939, Talk Test (Prof John Grayson, 1939, ““climb no faster climb no faster
than you can speakthan you can speak””)) Can you speak comfortably?Can you speak comfortably?
YesYes Yeah, butYeah, but NoNo
Simple is good!Simple is good!
Use Zones RightNorwegian Skiers
Week 4 “Training Camp”
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Below LT Around LT Above LT
% to
tal e
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ses
sio
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HF SRPE [Lactate]
Use Zones RightHow Do Athletes Actually Train?
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1 2 3Training Zone
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cent
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Tra
inin
g T
ime
Skiers
Cyclists
Elite Runners
Sub Elite Runners
Massed vs Distributed TrainingOne Leg Training Model in Sedentary Individuals
AK Hansen et al. Skeletal muscle adaptation: training tw ice every second day vs training once daily
J Appl Physiol 98: 93-99, 2005
High vs Low Glycogen Training
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ime
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Low
High vs Low Glycogen Improvement
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Pmax Endurance
Imp
rov
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en
t (%
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High
Low
Massed vs Distributed TrainingAdditional High Intensity Training in Athletes
WK Y eo et al. Skeletal muscle adaptation and perfomance responses to once a day vs tw ice every second day endurance training regimens
J Appl Physiol 105: 1462-1470, 2008
60 Min Power Output1xDaily 2x/AlternateDays
+10.2% +12.2%300--331W 300--337W~46.80 km ~47.17 km
+0.37 kmNot Significant??
High vs Low Glycogen Training
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Tra
inin
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ime
(min
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High
Low
Background low intensity trainingHigh intensity training on alternatedays, or as second workout on heavy day
Two Levels of Training DistributionTwo Levels of Training Distribution
Training LoadTraining Load--Training Monotony Training Monotony (Foster)(Foster) Hard days Hard days vsvseasy dayseasy days Recovery or Rest DaysRecovery or Rest Days
Make sure you are recovering (e.g. preparing for hard training tMake sure you are recovering (e.g. preparing for hard training the next day)he next day) Training Preparation DaysTraining Preparation Days
Training DistributionTraining Distribution (Seiler)(Seiler) Percent time in relative zonesPercent time in relative zones 8080--1010--1010
Ease of monitoringEase of monitoring PowerPower--HRHR--VO2VO2--HLaHLa--GPSGPS Session RPESession RPE Talk TestTalk Test
Feedback to coachFeedback to coach
Coaches vs Athletes Skaters Training LOAD (Session RPE * Duration)
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Easy Moderate Hard
CoachAthlete
1. Foster C, Heimann KM, Esten PL, Brice G, Porcari JP: Differences in perceptions of training by coaches and athletes. S Afri J Sports Med 8: 3-7, 2001.
Similar results in runners, swimmers, skaters, basketball players
Building a Training Program
Start healthy Progression Periodization Training Zones Massed vs Distributed
Hard day vs easy day