wells presentation to canoe kayak canada: 200 vs 500 vs 1000 m

(c) Greg Wells PhD 2009

200 vs. 500 vs. 1000 mDr. Greg Wellswww.per4m.caNovember 15, 2009

Wednesday, November 18, 2009

http://www.per4m.ca

http://www.per4m.ca


Context

M 200 m K1 33.980 s Olivier Lasak (1992)

M 500 m K1 1:34.68 s Anders Gustafsson (2009)

M 1000 m K1 3:24.495 s Ben Fouhy (2005)

W 200 m K1 38.970 s Birgit Fischer (1994)

W 500 m K1 1:47.343 s Katalin Kovács (2002)

M 1000 m K1 3:52.983 s Elzbieta Urbanczik (2005)



Energy System Demands

Wells et al., PRR 2009

200 K1 1000 K1





HEP An Gly Ae Ox



Anaerobic Metabolism

200 K1

1000 K1

Veskovi et al., MSSE 2009Wednesday, November 18, 2009




HEP An Gly Ae Ox



Coaching Recommendation

Align training volume & intensities with new paradigms



Physiology of the 200 m: ATP

•ATP + actin + myosin = (Ca2+) ADP + Pi + actomyosin + work + heat

•ATP + H2O = (ATPase) ADP + Pi + energy

7-10 kcal / mol ATP

4-8 mmol /kg of stored ATP



Physiology of the 200 m: CP

•CP + ADP = (Creatine Kinase) ATP + C

16-32 mmol /kg stored PCr (CP)



ATP – CP Depletion



Physiological Assessment

Wells et al., PRR 2009Wednesday, November 18, 2009



Maximize Peak PowerMinimize Fatigue Index

*WORKS AT ALL DISTANCES…*



Coaching Application

• Monitoring of ATP / PCr depletion by stroke rate (strokes / min)


http://www.youtube.com/watch?v=pWtzCqExoHg

http://www.youtube.com/watch?v=pWtzCqExoHg



Monitor HEP & NS fatigueusing SR @ reps <30 sec



Aerobic Recovery - Implications



Time to complete recovery




Allow for adequate recovery when training HEP / NS

Approx 3 min !EZ!



Recovery Mechanism




Aerobic fitness is critical to increased high quality training reps



HEP via Aerobic & Technique



Importance of Technique

Gennadi Touretski:

Where most other swimmers engage in a daily race with the clock to prove their speed and fitness, the rule with Popov is "if you can't do it exactly right, don't do it at all."

Popov's training VOLUME is dictated by how FAR he can swim while meeting Touretski's rigorous standards for technical excellence, and his training SPEEDS are limited by how FAST he can swim while meeting those standards.




Technique must be maintained across all distances & intensities



Aerobic base - typical sets

•Gradually increase interval distances•i.e. 100 – 200 – 400 – 1000 – 2000

•Hold technique

•Stroke and time sets (hold str # and increase distance)



Aerobic power - typical sets

•Descending sets•(4 x 1 min descend, 4 short rest, 4 fast) x 3

•Short rest•20 x 30 sec @ high HR ~ 30-40 sec. rest

•Fast longer intervals•5-6 x 90-120 s best average – neg split / hold DPS



HEP Sprint Training

Increased activity of HEP enzymes

Increased resting stores of substrates



Designing Sets: HEP



HEP Substrates - Training

Strength training increases resting stores of ATP and CP (via hypertrophy of FT?)

Sprint training (6-30s) increases resting stores of ATP and CP

Endurance training MAY increase resting stores of ATP



HEP Enzymes: ATPase

2 types of ATPase: Ca2+ and Mg2+

Both increase activity levels in response to sprint, interval, and strength training Allows for rapid liberation of energy for high power output

activities

Both decrease in response to continuous endurance training Essential for economical utilization of ATP stores



Interference Effects




Avoid interference effects by programming high importance sets

early in the practice



Strength Training: DesignMuscular Endurance - the ability of a muscle (or muscle group) to continuously exert force against resistance.Sets: 3 to 5Repetitions: 10 to 20Intensity: 40% to 65% of 1 RMRest: 30 to 90 sec. between each setFrequency: 3 times per week Muscle Hypertrophy - increase in muscle cell size.Sets: 3 to 6Repetitions: 6 to 12Intensity: 70% to 92% of 1 RMRest: 2 to 4 minutes between each setFrequency: 3 times per week Strength - the ability of a muscle (or muscle group) to maximally exert force against resistance in a single repetition.Sets: 3 to 6Repetitions: 3 to 5Intensity: 85% to 100% of 1 RMRest: 4 to 5 minutes between each setFrequency: 2 times per week Power - the amount of work done per unit of time.Sets: 1 to 10Repetitions: 4 to 5Intensity: 50% to 80% of 1RM Rest: 5 to 10 minutes between setFrequency: 2 times per week




Align dry-land / strength training with primary objective of

mesocycle



Enzyme Changes – Anaerobic Training

blood

sarcolemma

glucose

glycolysisglycogenolysis

pyruvate

lactateacetyl-CoA

Mitochondria

Phosphorylase

PFK

LDHSDH

MDH

© Gregory D. Wells, Ph.D. (2006)

PDH

CS



Anaerobic power - typical set

•10 x 30 s !!! on 3 min

•6 x 60 s !!! On 8 minutes

•4 x 2 min !!! on 10 min

•Wash-riding

•Keys: ALL OUT / BIG REST (1 : 5-6 ratio)



Anaerobic tolerance - typical set

•20 x 30 s ! on 90 sec

•8 x 1 min ! on 3 min (**** For pain ****)

•4 x 2 min ! on 5 min

•1 x 4 min !

•Keys: ALL OUT / BIG REST (1 :~3+ ratio)



Microcycle Sequencing

% VO2max Fat / CHO I / IIa / IIbWork Load Fuel Fibre Gly Supply Time Gly Replacement Time

10-30 fat I n/a n/a30-50 fat I n/a n/a50-70 fat - gly I 2 hr + 12 hr70-85 fat - gly I - IIa < 80 min 12 - 24 hr85-100 fat - gly I - IIa < 80 min 12 - 24 hr

100 fat - gly I - IIa 40 min 24 hr110 gly I - IIa - IIb 30 min 24 - 48 hr120 gly I - IIa - IIb 20 min 24 - 48 hr140 gly IIa - IIb 15 min 48 - 72 hr

> 140 gly - HEP IIa - IIb 8 min 48 - 72 hr

Glycogen Replacement Rates




Allow for adequate glycogen replacement before next

anaerobic set

*post-workout 4:1 CHO:PRO*



The Neuro-Muscular Junction




Effect of Training: NMJ

Increased size of neuro-muscular junction

Increased (e.g.) acetylcholine stores in presynaptic terminal

Altered isoenzymes of acetylcholinesterase in the acetylcholine receptor

Delayed NMJ fatigue during electrical stimulation




Effect of Training: Sprint / Strength

Time course of adaptation (increased EMG and force development) is rapid (1-8 weeks preceding hypertrophic adaptation) & occurs via: Increased nerve conduction velocity Learning-specific activation patterns develop, resulting in

improved co-ordination of muscles Increased # motor units recruited Decreased tension development time Decreased contraction time Enhanced motor unit synchronization Muscle spindles and golgi tendon organs may be altered by

training (info on stretch, length, and rate of change)© Gregory D. Wells, Ph.D. (2007)



Nervous System Fatigue

Fatigue = time dependent exercised induced decrease in maximal force generating capacity of a muscle

Central Fatigue Hypothesis Failure of CNS recruitment via altered excitation or inhibition Brain [5-HT, DA, ACh] alters density of neural impulses reaching

muscles, causing fatigue May be inhibitory reflexes arising from spinal cord via afferent

motoneurones

Nerve fatigue results in Increased relaxation time (absolute & relative refractory

period) therefore decreased firing rates

Peripheral NS fatigue results in Increased recruitment (central drive) to overcome peripheral

failure in constant load but not incremental exercise © Gregory D. Wells, Ph.D. (2007)




Allow for adequate time for NS recovery after pure sprint / power

training



Effect of Training: Endurance Training tends to produce

parasympathetic (rest and recover) dominance in the endurance athlete.

• Parasympathetic stimulation causes • slowing down of the heartbeat • lowering of blood pressure • constriction of the pupils • increased blood flow to the skin

and viscera • peristalsis of the GI tract




Monitoring NS Recovery Adequate recovery tends to produce parasympathetic (rest

and recover) dominance in the athlete.

How can this be tested? Resting HR 60 seconds In A.M. upon waking before standing Track daily to detect trends (* note menstrual cycle

effects) Rusko Test (Rusko, H. Med. Sci. Sports. Exerc. 1996) Lie down 10 min. & record last 2 min




Talent ID



Season Physiological Training Model

General preparation Strength / general fitness 3 weeks

Aerobic base Cardiovascular fitness / endurance 3-4 weeks

Aerobic power Maximal aerobic power 3-4 weeks

Anaerobic production Anaerobic development 2 weeks

Anaerobic tolerance Anaerobic tolerance 2 weeks

Taper Performance optimization 4d - 3weeks

← Pure Sprint &

Strength →



Season Physiological TESTING Model

General preparation Strength / general fitness 3 weeks

Aerobic base Cardiovascular fitness / endurance 3-4 weeks

Aerobic power Maximal aerobic power 3-4 weeks

Anaerobic production Anaerobic development 2 weeks

Anaerobic tolerance Anaerobic tolerance 2 weeks

Taper Performance optimization 4d - 3weeks

← P

ure Sprint & Strength →



Summary

Align training with event demands

Balance training demands across all 3 ES

Avoid interference effects

Allow for adequate HEP recovery during sprint training

Allow for adequate Gly recovery after interval training

Allow for adequate NS recovery between high intensity practices

TECHNIQUE TECHNIQUE TECHNIQUE


wells presentation to canoe kayak canada: 200 vs 500 vs 1000 m

Documents