20 2015 15 McG McGill ill Tr Triathlon iathlon TRAINING - - PowerPoint PPT Presentation

20 2015 15 McG McGill ill Tr Triathlon iathlon

TRAINING CONCEPTS AND PROGRAMMING Presented by Luc Morin

OVERVIEW

• 1. Training vs. Working out (5min)
• 2. Similarities and differences between Sports (10min)
• 3. Similarities and differences between distances (10min)
• 4. Training zones (10min)
• 5. Polarized training (10min)
• 6. How to plan a season (10min)

TRAINING vs. WORKOUT

Do you know the difference between training and working out?

Training is when you have a progressive plan with measurable goals and continual challenges. Working out is anything that makes you sweaty and tired but not necessarily better because it lacks consistency, direction and specificity Key Components of Training:

• Objectives – races and markers
• Periodization – time period and focus
• Measurable goals – time, intensity, volume
• Reliable & valid outcomes – paces & duration

SPORTS’ SIMILARITIES

Is triathlon one or 3 sports?

For many years, triathlon was seen as a combination of 3 distinctive sports. Where athletes would systematically apply different programs for each sports. Similarities: Energy Systems Cadence Technique Sports’ interrelations

SPORTS’ DIFFERENCES

Is triathlon one or 3 sports?

For many years, triathlon was seen as a combination of 3 distinctive sports. Where athletes would systematically apply different programs for each sports. Differences: Muscles & Angle Technique Sports’ interrelations

DISTANCES’ SIMILARITIES

What are the difference between distances?

Until recently, new athletes would start with a sprint distance, experienced athletes would do long distance, and fast athletes would do Olympic Distance . . . How has this changed? Similarities: 3 sports Technique Training Volume Training Intensity

DISTANCES’ DIFFERENCES

What are the difference between distances?

Differences: Race’s Energy System Tactic Nutrition Equipment

TRAINING ZONES

What are training zones and how do they apply?

Training zones makes you a better athlete by causing physical stress, which in turn leads to adaptation of the body. Different types of training stress the body in different ways, and so lead to different types of

• adaptation. One needs to do a combination of types of training so that

all the components of your performance are improved. Main Training Zones* Speed (97% +) VO2 (95-97%) Threshold (85-90%) Endurance (under 70%)

* Terminology used for McGill’s Program. % represents maximal aerobic capacity.

TRAINING ZONES

ATHLETIC POTENTIAL

HR max

85% max HR

DURATION INTENSITY

90% max HR 95% max HR

VO2 max VO2 max threshold threshold ENDURANCE TRAINING INTENSITY TRAINING threshold THRESHOLD

POLARIZED TRAINING

What is polarized training?

“Keeping hard training hard and easy training easy”

• Large volumes of low-intensity training to maximize peripheral

adaptations

• Small volumes of high-intensity training to optimize signaling for

enhanced cardiac function.

• Not so well-trained athletes require 2-3 times longer period to reach

the same level of recovery after Threshold

• Rapid recovery critical to tolerating the typical twice-daily training
• bserved among endurance athletes.

Endurance: 75-80% Endurance to Threshold: 10-5% Threshold & Speed: 15-20%

* % represents the total intensity per week during transmutation (intensive weeks)

POLARIZED TRAINING

How does it apply?

• A polarized-training approach appears to be optimal.
• Appropriate high-intensity interval training:
• 1-3 sessions for elite athletes training 10-13 times a week.
• 1-2 sessions for moderately-trained athletes training 5-8/week.
• 1 session for less-trained athletes training 3-5/week
• Cautious not to overprescribe high-intensity interval training
• r exhort the advantage of intensity over volume.
• FORM = Fitness + Freshness

Planning a Season

• Set Goals: What do you want to accomplish this season?
• Evaluate Race Demands: Race demands largely dictate the nature

your training should take.

• Establish Calendar: Using a calendar, mark down your A-priority
• event. 8-12 weeks is a reasonable amount of time.
• Periodize: Divide your time up into blocks of 3-6 week periods.

Ideally you will end up with about 4 periods, a couple of peak weeks and a race week.

• Recovery Weeks: Every 3-4 week period should end with a rest and

recovery week or low intensity week

• Daily Workouts: scheduling two to three key workouts for the week

and then fill in the less important sessions as time allows.

• Follow the Plan : Stick to your plan and you’ll get the results you
• desire. Be patient.

POLARIZED TRAINING

EXTRA

POLARIZED TRAINING

Le Meur, Yann. Sport et vie, no 140, Sept-Oct. 2013

McGill’s training zones Endurance 1 @ 60-70% Endurance 2 @ 70-80%

Sub-@ 80-85% Threshold @ 85-90% above Threshold @ 90-92 % VO2 @ 95-97%

POLARIZED TRAINING

Midgley, AW et al. (2007). Sports Med, 37, 857-880. Seiler, S & Tonnessen, E (2009).. Sportsci, 13, 32-53.

McGill’s training zones

Endurance 1 @ 60-70% Endurance 2 @ 70-80% Sub-@ 80-85% Threshold @ 85-90% above Threshold @ 90-92 % VO2 @ 95-97%