Trainingsopbouw bij competitieve renners -module2-JW

Trainingsopbouw bij competitieve

renners (Module 2)

System Fuel used Chemical reactions required

Speed of replacement

Quantity of store

ATP -PC Phosphocreatine

One simple reaction,

within muscle cells

VERY FAST VERY small (<10secs)

Lactacid Glycogen

Twelve enzyme

reactions, within muscle

cells

FASTMedium (approx 1hour)

Aerobic Glycogen FAT/Protein

Complex set of enzyme

aided reactions. Transfer of

oxygen from air-lungs-

circulation-muscles

SLOW SLOWEST

Medium (approx 2hours)LARGE (weeks)

.Characteristics of the three energy systems.

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.

1. The coach/trainer has to be aware of the factors

which effect performance in sport.

Knowledge of the training principles

• stress-adaptation will guide the volume, intensity and the rest applied to the cyclist to

optimise training for performance improvements.

“FAILING TO PLAN IS PLANNING TO FAIL”

Puzzling the correct training to develop the correct adaptations

Multi-year planning

Quarterly planning

Year Planning

Systematic planning your season

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 TRAIN THE TRAINABLE

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



• Sprint speed – • Strength in specific muscle groups• Range of motion in specific joints

• Positioning adjustments monitoring RETUL 3d analysis



• 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

*zwemmen

*lopen *cross

*zwemmen*letsel/prev * Lopen

*letsel/prev *

Lopen

*lopen *cross

*zwemmen

*lopen *cross

*zwemmen

*lopen *cross

*zwemmen*lopen *cross *zwemmen

*lopen *cross

*zwemmen

*lopen *cross

*zwemmen

*lopen *cross

*zwemmen*lopen *cross

*zwemmen

Evaluatietests Type:

*Eurofit *KULLAB

*VWEM LAB

*STEPTests

*KULLAB *VWEM LAB

*STEPTests

*KULLAB *VWEM LAB

*STEPTests

*KULLAB *VWEM LAB

*STEPTests

*KULLAB *VWEM LAB *STEPTests

*KULLAB *VWEM LAB

*STEPTests

*KULLAB *VWEM LAB

*STEPTests

*KULLAB *VWEM LAB

*STEPTests



*KULLAB *VWEM LAB

*STEPTests

*KULLAB *VWEM LAB

*STEPTests

Meso-cycles are important in developing individual periodisation training .

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.

Present level of conditioning

compensation

Fatigue

Super-compensationNext level of conditioning

Limiting factors in competitive cyclingRACE DISTANCE CAUSE OF FATIGUE

200m-500m• PC depletion

• Reduction in rate of anaerobic glycolysis

1km-3km • Muscular acidosis• Pain tolerance

4km-50km• Muscular acidosis

• Pain tolerance• Aerobic capacity

• Glycogen depletion

GROUP 1 200-500m

GROUP 2 1km-3km

GROUP 3 4km – 50km+

anaerobic glycolysis

Phosphor creatine (PC).

aerobic capacity

Classification Fuel Speed of release Duration Limiting factors Heart rate Lactate

(mmol/L)System

recovery Example sets

Anaerobic maximal alactic ATP-PC Phosphor-creatine PC VERY FAST 10-15secs

Lack of PC+energy release from

glycolysis160-180 BPM 3-5

50% -30s75% -60s88%-90s94%-2’

100%-3

10x200m

Anaerobic maximal lactate production Glycogen FAST 40-90secs Lactate 180-200 8+ 1-2hours 8x500-750m

Race practice Glycogen FAST Variable Lactate 190-200 12+ 1-2hours 3x1-2km

Anaerobic lactate tolerance Glycogen FAST 1-3minutes Lactate 190-200 10-14 1-2hours 5x2km-3km

Aerobic overload (vo2max) Glycogen O2 Medium Medium 15mins

Lactate+glycogen depletion 180-200 7-10 variable 8x2km

Anaerobic thresholdAerobic maintenance pace

Aerobic warm-up + recovery

Glycogen 02Glycogen 02

FATS Oxygen

SLOWSLOW

VERY SLOW

Long 30minsLong3hours

LONG-days

Lack of fitness/glycogen depletionSpeed of supply from

fats

150-180130-150130-150

120+

3-52-3

1.5

VariableVariable

Variable

6x4km8x5km

4x 20mins

Classification Rest Interval Work:rest ratio Duration Perceived exertion %VO2max %intensity %MAX speed Comments

Anaerobic maximal alactic ATP-PC 1-3mins 1:12 <3mins Not applicable >150% 100% 100% FAST – active recovery

Anaerobic maximal lactate production 500’s 1-3mins 1:4/1:5 3-5mins 18/20 very hard >140% 100% 98% Active recovery

Race practice 30secs-2’mins variable variable 18/20 very hard 500’s -140% 2km-105% variable variable Active recovery

Anaerobic lactate tolerance 2km-3-5mins 4-8mins 19/20 very hard 110-120% 100% 95%Stress + pain,

passive recovery

Aerobic overload (vo2max) 30-60secs 2:1/3:1 1:2/1:3 19/20 very hard 100% 100% 90%Stress- heart and lungs –

active recovery

Anaerobic thresholdAerobic maintenance pace

Aerobic warm-up + recovery

10-30secs5-30secs

5-15secs

4km7:1/10:1>6:1

>8:1

+/-30mins >30mins

20-120 minutes

16/17 hard14/15 quite comfortable

<14 very comfortable

80-95%70-85%

60-75%

80-90%70-80%

<70%

80-85%70-80%

<70%

HPAPrep+aiding

recovery

Constructing cycling training setsThe knowledge gained from the characteristics relating to the energy systems and the tupes of cycling

training gives us the information needed to construct the training sets – the numbers and distances – within each training unit (session).

Criteria for endurance maintenance Set distance 30km’s – 90 minutes for elite cyclists Repeat distance – longer distance are preferable

Intensity: light: short rest intervals Speed is individual based on test interpretation and is conducted using srm/watt- cadence and time.

Example set for track cycling but can be easily adapted to the road:• 6x 5km +power-cranks(track type) and SRM – tempo regeneration – 0ptimal cadence 100-105rpm – optimal gearing cross-check with watts interpretation to lactate mml. 5mins easy riding between sets or

passive rest.

Criteria for threshold endurance set construction Set distance 20km’s – 90 minutes for elite cyclists

Repeat distance – distances from 1km-2km-3km -4kmIntensity: maximum even pace for the duration of the set. Lactate steady state

Speed is at individual anaerobic threshold based on test interpretation and is conducted using srm/watt- cadence and time.

Example set for track cycling but can be easily adapted to the road:• 5x 4km SRM – tempo threshold – 0ptimal cadence 123-125rpm – optimal gearing cross-check

with watts interpretation to lactate mml. 5-10’mins passive rest.• 10x2km SRM – tempo threshold – 0ptimal cadence 123-125rpm – optimal gearing cross-check

with watts interpretation to lactate mml. 3-5’mins passive rest.

Criteria for endurance overload set construction Set distance 15km’s – for elite cyclists

Repeat distance – distances from 1500m-2km-3km -4kmRest intervals: 3-5’

Intensity: fastest possible average throughout the set and above threshold pace -Speed is at + individual anaerobic threshold based on test interpretation and is conducted

using srm/watt- cadence and time.Example set for track cycling but can be easily adapted to the road:

• 5x 3km SRM – tempo threshold – 0ptimal cadence 123-125rpm – optimal gearing cross-check with watts interpretation to lactate mml.

• 10x1500m SRM – tempo threshold – 0ptimal cadence 123-125rpm – optimal gearing cross-check with watts interpretation to lactate mml.

Criteria for lactate tolerance set construction Set distance 15km’s – for elite cyclists

Repeat distance – distances from 500m - 1km -1500m-2kmRest intervals: 4-6’ between longer repeats and 30secs – 60secs between shorter repeats

Intensity: Maximum very painful and stressfulSpeed is as fast as possible (95% of season’s best)

Suggested mileage per/week: 15km-30km depending on cycle stage in planningExample set for track cycling but can be easily adapted to the road:

• 7x 2km SRM – 0ptimal cadence 123-125rpm – optimal gearing cross-check with watts interpretation to lactate mml.

• 2x5x1500m SRM – 0ptimal cadence 123-125rpm – optimal gearing cross-check with watts interpretation to lactate mml.

• 10x750m MAX effort -

Criteria for lactate production set construction Set distance 8km’s – for elite cyclists

Repeat distance – distances from 500m – 1kmRest intervals: 50secs active between broken efforts 10-15mins between sets

Intensity/speed: Maximum and faster than race pace.Suggested mileage per/week: 4km-8km depending on cycle stage in planning

Example set for track cycling but can be easily adapted to the road:• 2x 2km SRM – 0ptimal cadence 124-126rpm – optimal gearing cross-check with watts

interpretation to lactate mml. • 4x 2000m(4x500m with 500easy between each effort) broken SRM – 0ptimal cadence 126-

130rpm – optimal gearing cross-check with watts interpretation to lactate mml.

• Criteria for sprint speed set construction Set distance 1-2km’s – for elite cyclists

Repeat distance – distances from 125-250- including standing starts and flying startsRest intervals: 60secs to 5mins between sets

Intensity/speed: Maximum and faster than race pace.Suggested mileage per/week: 4km-6km depending on cycle stage in planning

Example set for track cycling but can be easily adapted to the road:• 2x 4x 125m SRM – 0ptimal cadence 150+rpm – optimal gearing cross-check with watts

interpretation to lactate mml. • 2x3x 200m (SRM – 0ptimal cadence 126-130rpm – optimal gearing cross-check with watts

interpretation to lactate mml.

• Aerobic maintenance • Rust tussen sets = 10-15mins los rijden

• 3x 20'mins watts57% cadence 100/110rpm• 4-6x 15minswatts57%cadence

100/110rpm• 2x 30'mins watts57% cadence 100/110rpm

• 2-3x45mins watts>60%cadence 85/100rpm

• 4x5-10'mins drills R/L >60% cad85rpm+

VO2max

• AnC lactate Tolerance• Rust tussen= :30secs-1'min passieve rust

• 4-6x :30secs bergop in saddle +85rpm HMG

• 8-10x :30-45secs in saddle vlak +120rpm HMG

• HMG Hoogstemogelijk gemiddelde

IWI trainerspool

Creating the general profile

• Flexibility• Strength• Speed• Power

2014

Wiggins. Test protocol SRM ergometer VWEM LAB. optimal cadence/watts

2014

MAX effort test - HYPERBOLIC MODE

2014

Step-test track

Cycle step test 2000 # 1

2000 # 2

2000 # 3

2000 # 4

2000 # 5

2000 # 6

2000 # 7

Time (# seconds / 2000m)

163,14 159,28 155,18 151,24 147,46 143,44 129,03

Velocity (m/s) 12,26 12,56 12,89 13,22 13,56 13,94 15,50

KPH 44,13 45,21 46,40 47,59 48,81 50,18 55,8

previous time 02:38.94 02:39:28

02:35:18

02:31:24

02:27:46

02:23:44

02:09:03

previous watts 233 248,90 267,00 283,00 310,00 329,00 445,00

Watts 240 259 276 289 312 337,8 444Lactate

(mmol /L) 0,5 2 2,2 2,4 3 4,7 15,62014

2014

Athlete characteristics, time trial, team pursuit and individual pursuit.

• Screening is important to establish a trend in athlete profiles for time trial and pursuit.

• We have previously taken a look at positioning and the importance of correct fitting and aerodynamics to realise, efficient comfortable performances.

• Next to this fitting comes a very important screening which should distinguish the physiological aptitude as a time-trialist and or pursuit athlete. We have also seen the types of testing that we can do to realise a trend in athlete capabilities.

• The step tests prior to the training camps and at the end of training camps are important indicators that the correct training intensities and fractions have been given to realize peak performances during the taper phase.

Typical athlete trends for world-class pursuit screening individuals

• Balancing the team – 6-8 riders all aerodynamically moulded, proportioned power/weight, height.

• Vo2max 76+ for males and 60+ for females

• High watts output +1200watts over 100-150m from a standing start

• High cadence engine – 130+rpm on small cranks developing +600watts for:15second sprints. More developed squads with larger gears and larger

cranks – Leverage is then high in the initial screening profile.

• Trainable – aerobic capacity and aerobic/anaerobic power adaptations realizing sub 2:10 on 7x2km on 5’mins step test.

• SRM Ergo-meter tests 3’min/20watts +400watts - + frequent wingate SRM simulation to determine the Anaerobic capacity and anaerobic fatigue.

Taper and specific preparation Regarding the team pursuit and individual pursuit these athletes need to have at least 10 days preparation on the track and 1week regeneration without any six day racing or road racing. This rule is slightly different towards female athletes. Due to hormonal changes and different fat and energy balances, female riders can use road races as preparation up to 8days before team pursuit completion.

The transition between road and track is more stable than that of men. The female adaptation needs regular aerobic capacity to realise a good transition to

the track. For men six day and road racing limits peak acidosis and limits any super-

compensation due to many stresses. The following points address the situation of super-compensation;

• During 1-2 weeks the body adapts fast to any sort of training impulse.• 6 weeks or longer and the same training impulse delivers no further

adaptations• Rest and regeneration are crucial in realising any super-compensation• Small gear are used in 6day racing adding neurological benefits in co-

ordination but limitations towards aerobic and anaerobic power which is crucial in pursuits.

Stage races and six-day competitions strain the aerobic power energy system and this in turn breaks down aerobic capacity and the anaerobic buffering

system crucial for pursuit athletes. This creates a flat feeling after 1500m in the pursuit. What these athletes experience is having difficulties coping with the high acidosis and high watts from 800-1100watts. The aerobic and anaerobic

capacity system needs to be regenerated to realise this and finalised with anaerobic power to sustain the aerobic power engine that was generated in the

stage racing.However in contrary to the pursuit for the Madison, 6days racing is in some ways

complimentary due to its continual co-ordination and high speed cadence generating aerobic capacity and aerobic power using smaller gears.

2009

Aerobic

Anaerobic

Power: • Balancing the aerobic and anaerobic power. This

is dictated by your aerobic capacity limitations • Aerobic power pushes the oxygen energy possibilities towards race zone – cycling faster

• Anaerobic power expands the height of the point of the triangle and dictates how long the

cyclist can ride fast

Capacity: Total amount of energy available. Developing the triangle in length top-end speed and

breadth towards base endurance - aerobic and anaerobic lie perpendicular to each other but have very important roles to play in regenerating or establishing time trial

and pursuit potential.

Aerobic

Anaerobic

Capacity Power

Assists anaerobic capacity – works

against both powers

Works against aerobic power

Works against both

capacities

Works against both

capacities

Whats happening in pursuit for the big engine?

Training Analysis Piste training F2km race prep. AnP

Specific Road AeC

Topsport trainer WBV Wiggins

WHY TEST ?

• Specific ind. Training zones• Health / blood • Reference point• Condition and selection confirmed• Planning and periodisation ( race

goals/limitations )• Evolution – on track to 2016 targets• Proving your ability and stating your claim

to a place in the national selection


What sort of tests are needed working through to 2016?

• Hyperbolic test – KUL and VWEM (aerobic fat metabolism and ind. anaerobic threshold point) Training zones interpretation

• Step test piste – field test – obtaining optimal gearing and cadence and watts /zones interpretation• Isokenetic test (constant cadence with regulated

resitances) strength gaining• Cadence test – Speed test – who can rev with optimal watts

at a given speed? • Wingate test – Peak watt, aerobic drop-off, anaerobic

capacity interpretation and Watt per/kg • Altitude test – Testing to obtain individual zones to obtain

maximum aerobic adatation • Bike positioning – Optimal bike positioning using 3D• Aerodynamic positioning – Decreasing your frontal drag –

efficiency increase producing lesser watts at the same speed or faster


WHY ONLINE feedback is crucial

• Correct training adaptation• Staying on track with your planning• Not over trained or under-trained• Not becoming ill• Motivated towards your goals• Peaking right – no guess work• Evolution and adaptation to your training

zones• Living for your sport (in the zone – focused)


Why do you need as much data as possible ?

• Training adaptation (getting fitter and faster more efficiently)

• W/KG – scoring the right hits, not becoming ill or over-trained and over-raced

• MIND – matters to be fresh and focused daily metrics – living like a pro

• Responsibilities – taking on a challenge and making it work for yourself

• Realistic – don’t try to hide behind what you have not done – “YOU ARE WHAT YOU TRAIN”

2. PISTE kenmerken Energiestelsel optimaliseren OS – contributie

van de powersystemen(%)

Event WR Alactic Anaerobic Aerobic200mMale 9"347 40 55 5

Female 10"384 40 55 5Olympic sprint 41"871

1e 40 55 52e 30 60 103e 20 40 40

Team pursuitmale4000m 3'51'659 1 24 75

female4000m 4'16"552 1 29 70

Quadrant analysis of points race vs. criterium

Topsport trainer Wiggins

Analysis OG2012 progression preparation

Jolien D’hoore watt performance training/racing based performance chartPeak Power (Watts) Workout type: Bike

Duration Distance TSS 5 s 1 m 5m 20 m 60 m Week of

Jul-2012 34:48:11 309.86 378 900 305 268 200 156 Jun-2012 38:43:56 903.52 441 884 345 260 166 146 May-2012 33:10:40 824.30 1225 841 412 292 211 190

WHAT?

Prestatie verbetering ifv 2016 Ploeg en Omnium

Aerobic capaciteitAerobic power

Anaerobic systeem onderhouden

HOW?

• Volume periodisation (meerjaarplanning)

• ERGO training specifiek•Wedstrijd programma (aerobic capaciteit en

power)•Meso planning aerobic

engine• Hoogtetraining (aerobic

engine)

Qualiteiten, anaerobic

energiestelsel

Realisitic science

15.10 15.60 16.10 16.60 17.100

175

350

525

700Critical Velocity Graph

Velocity (m/s)

Wat

tsTeam pursuit

650+watts

DOEL

WR

700+watts

BR

Anaerobic power peaks during training and racing times,

reference to track conditions and metabolic rate

Aerobic evolution

GEARING, GearingxCadence/speed balance

Aerobic and anaerobic power balance, getting it right

Balance getting it wrong

Thank you for your power of concentration

Trainingsopbouw bij competitieve renners -module2-JW

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