Download - Wiggins Course 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.