Exercise Metabolism

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Physiology and Training for Peak Performance

Tom Vandenbogaerde, Australian Institute of Sport

Presentation Overview:

• ~50 min: Snapshot of Training Week, discuss anticipated physiological adaptations

• ~20 min: Planning

• ~5 min: Physiology in Context

• ~15 min: Questions and Interactions

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Snapshot of Training Week Female 800-m swimmer

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

AM

Low Aer Low Aer HighAer Low Aer Low Aer HighAer Low Aer Threshold &Speed VO₂max

7200 7000 7000 7000 7000 6000 3000

Weights

(Maintenance)

Weights

(Maintenance) Cardio 30'

PM

Low Aer RacePace OFF RacePace Low Aer OFF OFF

&Speed 50-m reps 150+50

7000 7000 6500 6500

71200

(3)

4x300 freestyle (breathe 3 – 5 by 50’s) on 5’

4x100 medley reverse by 25’s on 1:45 1x200 free drill on 4’

6x50 free on 1’ distance per stroke

4x200 freestyle paddles pull, negative split on 2:45 (HR 130-150) 2:29.9 with small pads

2:24.0 with big pads

2:29.9 with small pads HR 137 2:21.2 with big pads HR 141 2x400 kick on 8’ (HR<150)

10x100 freestyle/ backstroke by 50’s on 1:30 8x50 main stroke drill with fins on 1’

8x50 medley order as (20m fast/30m recovery) on 1:15 odd: 10m in / 10 m out turns

even: dive

2x600 choice swim Total: 7200m

Monday AM – Low Aerobic

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Minimum Average Maximum 50-59 60-69 70-79 80-89 90-100

1 1:41:46 67 127 160 19:44 17:10 41:03 19:33 04:16 04:27 160 1136

37.0% 70.0% 88.0% 19.4% 16.9% 40.3% 19.2% 4.2% 4.4% 100.0% 100.0%

Training Session Report

HR Time in sport zones Above

threshol

Training load Kcal

Max HR: 190

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Minimum Average Maximum 50-59 60-69 70-79 80-89 90-100

1 1:41:46 67 127 160 19:44 17:10 41:03 19:33 04:16 04:27 160 1136

37.0% 70.0% 88.0% 19.4% 16.9% 40.3% 19.2% 4.2% 4.4% 100.0% 100.0%

Training Session Report

HR Time in sport zones Above

threshol

Training load Kcal

Max HR: 190

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• Anticipated longer-term adaptations of this training

(longer volume, training slower than threshold speed, ~HR

30 to 70 beats below max)

(7)

Increase in number of capillaries around muscle fibres and in

the lungs.

(8)

(9)

Number of capillaries in untrained (A) and trained (B) muscle. (Prior

et al. 1997)

(10)

Increased blood volume;

for an elite-level

endurance athlete, the

blood volume may be

30% greater than that of

the average adult

(11)

(Fox, 2004)

(12)

(13)

Increased stroke volume, meaning a greater volume of

oxygen and nutrients are delivered to the body per beat

(14)

Increased number of mitochondria

(the power generators of the cell, converting oxygen

and nutrients into ATP).

(15)

Mitochondrial Density Untrained vs Trained Muscle

(Hoppeler et al. 1985)

(16)

(Powers & Howley, 1997)

(17)

Increased myoglobin (oxygen-binding proteins)

(18)

Increased glycogen levels in the muscles

Use of glycogen during exercise (90 min), before, after 5 and after 31 days of training. (Phillips et al. 1996)

PRE

5 d 31 d

(19)

Fats are an important source of energy for ATP

recycling during exercise.

(20)

Increase in fat utilisation in the muscle

(Powers & Howley, 1997)

(21)

• The rate of fat metabolism in slow-twitch muscle fibres has been estimated to be 10 times greater than in fast- twitch muscle fibres.

•

Distance swimmers, who may have a higher percentage of slow-twitch fibres, may burn more fat (and less muscle glycogen) for energy during training.

•

Distance swimmers deplete their muscle glycogen

supply more slowly. This may be one of the reasons why they seem to tolerate successive days and weeks of

hard training better than sprinters do.

(22)

Neuromuscular adaptations, technique.

(23)

AM

7200 7000 7000 7000 7000 6000 3000

Weights

(Maintenance)

Weights

PM

7000 7000 6500 6500

71200

(24)

1500 as 300 pull-buoy - 200 IM kick/swim - 300 pull-buoy paddles - 200 IM kick/swim - 300 pull-buoy, bands, pads - 200 IM kick/swim 6x100 as 25! - 3 swim + 3 fins

1500 as 300 swim - 200 kick fins - 300 pads - 200 back - 300 pull buoy, pads - 200 IM swim

6x100 as 25! - 3 fins + 3 swim 2x 300 pull buoy, pads on 3:55

200 kick fins

300 pads on 4:00

2x100 as 25 fly, 75 free breathe 3,5,7

600 as 50 kick fins under water distance - 50 swim

200 choice Total: 7000m

Monday PM – Low Aerobic with some Speed

(25)

• Anticipated longer-term adaptations of this work (longer volume, training slower than threshold speed, ~HR 30 to 70 below max, with some speed)

• Similar as Monday morning session, though now with some longer reps, and including some speed.

• Speed:

•

increase in the rate and pattern of muscle fibre stimulation by the Central Nervous System

•

Trigger anaerobic/a-lactic system

(26)

• CP provides the most rapid source of energy and phosphate for ATP recycling.

• CP can only be used to recycle ATP for ~4-6 sec of all-out effort because the storage of CP within

muscle fibres is very limited.

(27)

AM

7200 7000 7000 7000 7000 6000 3000

Weights

(Maintenance)

Weights

PM

7000 7000 6500 6500

71200

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2x [150 free; 100 Bk; 50 kick] set 1 swim, set 2 pads, set 3 fins 6x50 as 3 SC reduce on 55, 3 hold SC and reduce time

4x100 kick – 15 easy - 15 fast 6x50 as above

6x800 on 10' negative split

2x300 as 200 free 100 back set 1 drill/swim, set 2 breathe 4-5, set 3 swim/drill

7000m

Tuesday AM – Low Aerobic, short rest

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• Anticipated longer-term adaptations of work as in this Tuesday am session (training slower than threshold speed, longer reps ~HR 30 to 70 below max)

• Similar as the Monday sessions, though now with longer

reps and less rest.

(30)

• Notes:

• Training too intensely in the morning in this example could

compromise the afternoon session, where ‘race-pace quality’

is desired.

• Too high intensities may reduce glycogen in muscles too much towards expecting quality performance in the

afternoon, and the body will require 24 to 36 h to replace it.

• Swimmers should train at relatively low heart rates to

improve the aerobic endurance of slow-twitch fibers, using

more fat and less muscle glycogen for energy, especially on

days when they are trying to replace the latter substance.

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Snapshot of Training Week Female 800-m swimmer

AM

7200 7000 7000 7000 7000 6000 3000

Weights

(Maintenance)

Weights

PM

7000 7000 6500 6500

71200

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600 as 100 free+50 bk

3x200 negative descend on 2:40 4x150 as 100 breathe 4+50 kick

10x50 as 4 on 60" 1 descend to 3+4 at pace 1 easy; 4 as push start 15/ dive start 25 + 1 easy

12x50 at Race-Pace (~29 s) as 6 repeats on 60” (rest-interval), 6 on 55”

4x150 on 2:00 pull

8x50 at Race-Pace (~29 s) as 4 on 55”, 4 on 50”

4x150 on 2:00 pull

4x50 best effort to turn on 45”

10x200 as 4 on 2:30 A1 negative; 3 on 2:40 A1 breathe 4/5; 2 on 2:50 as 100 free/50 back; 1 as 100 kick/drill Total: 7400m

Tuesday PM – Race-Pace Quality

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• Anticipated Effects of Race-Pace Training:

• Adaptations

•

interaction of aerobic and anaerobic metabolic processes at race-pace

•

increase in the rate of anaerobic metabolism

•

increases buffering capacity

• May improve the ability to swim with the most efficient combination of stroke rate and stroke length during competition.

• Increase in neuromuscular coordination at fast swim speeds

(Terminology: Lactate Production, Anaerobic Capacity;

Lactate Tolerance, Anaerobic Power)

(34)

AM

7200 7000 7000 7000 7000 6000 3000

Weights

(Maintenance)

Weights

PM

7000 7000 6500 6500

71200

(35)

400 free drill/swim 200 pull free/back

400 (drill/swim/build/back) 2x100 kick

400 free descend 100s

4x50 build to turn/ push start 15!

8x150 pull as 2 on 2:05, 4 on 2:00, 2 on 1:55 10x200 threshold (~2:14) on 2:30

100 easy

10x100 threshold (~64s) on 1:15

900 choice Total: 7000m

Wednesday AM - Threshold

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• Anticipated adaptations of training at anaerobic threshold speed?

Anaerobic threshold is meant to indicate the max training speed where there is no net H

⁺

accumulation (acidic environment in the muscle). The maximum pace that one can maintain for

longer distances/reps. (Increased percentage utilization of the VO

₂

max).

• To improve aerobic capacity of slow-twitch and fast-twitch

fibres

(37)

AM

7200 7000 7000 7000 7000 6000 3000

Weights

(Maintenance)

Weights

PM

7000 7000 6500 6500

71200

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Wednesday PM - OFF

(39)

• At least three steps for adaptation:

• Create the need for specific adaptation

• Provide nutrients for growth and repair of tissues

• Provide enough rest for growth and repair to take place

(40)

AM

7200 7000 7000 7000 7000 6000 3000

Weights

(Maintenance)

Weights

PM

7000 7000 6500 6500

71200

(41)

3x

400 free swim breathe 4-5 stroke count build 300 pull free/back by 50 pull 50 back/100 IM pull 100IM-50FR 200 kick + board kick no board kick fins 20 UW 3x

3x200 free swim free pull pull or swim on 2:40 3x100 back IM kick

15 rest

6x50 build/ push 20! 25 fast-25 easy descend 1 to 3-6 700 choice continuous

7000m

Thursday AM – Low Aerobic

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800 as 200 free; 200 bk; 200 kick; 200 IM drill/swim by 25 4x150 free stroke count - reduce - build by 50

4x50 push start or dive start

3x200 negative descend on 2:40 4x50 descend 1-3 and 1 easy 4x150 on 2:10 plus 50 on 1' 100 easy

3x150 on 2:10 plus 50 on 1' 100 easy

2x150 on 2:10 plus 50 on 1' 100 easy

1x150 on 2:10 plus 50 200 easy

8x150

500 choice 6500m

Thursday PM – Race-Pace

(43)

AM

7200 7000 7000 7000 7000 6000 3000

Weights

(Maintenance)

Weights

PM

7000 7000 6500 6500

71200

(44)

400 free drill/swim 400 pull free/back

400 (drill/swim/build/back) 2x100 kick

400 free descend 100s 4x100 descend 1-4

4x50 odds build to turn, evens push start 15!

10x100 on 2:00 best effort (~61s) 100 easy

8x100 on 2:00 best effort (~61s) 100 easy

6x100 on 2:00 best effort (~61s)

1000 continuous choice Total: 6000m

Saturday AM – VO 2 max

(45)

• Anticipated adaptations of training at ‘VO

₂

max’

• Increase in the maximal oxygen consumption of all trained

muscle fibres.

(46)

• Harmful effects of swimming above threshold speed too often.

•

Athletes can lose endurance by swimming faster than threshold speeds too frequently in training.

•

Watch out for performance declines.

• Why?

•

Reduction in some aspects of aerobic capacity in slow-twitch fibres.

•

Low levels of muscle glycogen.

•

Severe and frequent acidosis has potentially damaging effect on endocrine and immune system.

(47)

AM

7200 7000 7000 7000 7000 6000 3000

Weights

(Maintenance)

Weights

PM

7000 7000 6500 6500

71200

(48)

Observation that training may be beneficial here for distance swimmers, on some occasions. Lower heart rates, ticking over, low volume (e.g. 2-3 km).

Sunday AM

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Monday Tuesday Wednesday Thursday Friday Saturday Sunday AM

Low Aer Low Aer OFF Low Aer Low Aer Race-Pace OFF SR

5000 2600 3300 3600 4500

Weights Weights Weights

PM

High Aer An Cap Low Aer High Aer Low Aer OFF OFF Race-Pace

4800 4800 5000 5000 3400

42000

Fictional Snapshot of Training Week

Male 100-m swimmer

(50)

• Summary:

• Triggers for adaptation:

• Speed (up to ~20m): A-lactic, Anaerobic, CP

• Speed (~30-75m): Lactic, Anaerobic, Aerobic, Glycogen, buffering capacities

• VO

₂

max: Lactic, Anaerobic, Aerobic, Glycogen, buffering capacities

• Threshold: Aerobic, Glycogen and Fat

• Low Aerobic: Aerobic, Fat, slow-twitch

• Needs for adaptation: Recovery (rest/sleep/nutrition)

• Important: Individualisation

• Next:

• Planning and Periodisation

• Physiology in Context

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Planning

(52)

• Overload Principle

• Adaptation will not occur unless the demands of training are greater than the usual demands made on a particular physiological

mechanism.

too easy

Stimulus Overcompensation

Fatigue Compensation

adequate

too hard

(53)

• Progression Principle

• One can not train at the same speed week after

week and expect to continue improving for example aerobic capacity. One must gradually increase their training intensity throughout the season to provide a progressive overload that will stimulate further improvement.

Stimulus Stimulus Stimulus Stimulus Stimulus

(54)

Month October November December January February March April

Comp A B C D E F G

Phase General Prep Specific Prep Race Prep Taper

Meso 1 2 3 1 2 1 2

Micro ¹ ² ³ ⁴ ⁵ ⁶ ⁷ ⁸ 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26

Volume L M H M M H H M H H M L M M H M M H M H M M M L L L Intensity L L L L L L L L M M M L M H M H H M H M H H H H H H

H = high, M = medium, L = low

Example of a 26-week training plan

From Swimming Fastest, E. Maglischo

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• General Preparation Phase

• Possible Goals

• Improve VO₂ max

• Improve anaerobic capacity

• Improve stroke mechanics, starts and turns.

• Increase overall muscular strength

• Increase specific joint flexibility

• Evaluate for changes of:

• Dependent on the possible goals/individual: stroke

efficiency, anaerobic threshold (e.g. T-3000 or 7x200-m step-test); body composition; speed; general muscular strength; range of motion in specific joints

(57)

• Specific Preparation Phase

• Possible Goals

•

^{Improve VO}₂ ^max

•

Improve speed

•

Increase length at race-pace SR

• Evaluate for changes in e.g.:

•

Anaerobic threshold

•

Sprint speed

•

Improvements in stroke length at race speed

(58)

• Race Preparation Phase

• Possible Goals

•

Increase swimmers’ ability to swim longer at race pace or to move from present to desired race pace

•

Increase ability to maintain good stroke mechanics when fatigued

•

Maintain aerobic capacity of all swimmers

•

Refine pacing and racing skills

• Evaluate for changes in e.g.:

•

^Speed

•

Starts and turns; stroke efficiency

•

Race-pace work

(59)

• Taper considerations:

• Keep same frequency of sessions, reduce mileage

• Adult/young-adult swimmers need more time to recover than age-group swimmers, probably because of more muscle

tissue and greater anaerobic power

• Females need less time for recovery, in general

• Adjustment of caloric intake may be needed during taper

(60)

Physiology in Context.

Menu with several dishes to be savoured.

(61)

Entrées

Team and Environment

Athletes (Technical Skill, Physiological Capacities)

Coaching Experience & Knowledge Goals and Planning

Mains

Teaching (Skill, Discipline, Independence) Architect (Swim Load, Land Training Load)

Commitment, Consistency Nutrition, Energy, Recovery

Communication, Relationship Coach-Athlete

Desserts

Independent Athleticism and Performance

Sides

Nutritional Periodisation and Supplements Physiological Testing and Monitoring

Technical Testing and Feedback Heat Training; Altitude Training

Questions and Expert Input Inspiratory Muscle Training

Wine List

Plyometrics vs big aerobic block Speed swim with aerobic work

Big training load with travel Big kick set before quality training

Going out for a party after a quality session

(62)

(63)

Fictional example of 200 IM Race Model

(64)

Thanks!!

!

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Monitoring Acute Effects on Athletic Performance with Mixed Linear Modeling

1:00 1:06

1:04

1:02

Performance time (min:s)

Performance times of an elite 100-m breaststroke swimmer Caffeine crossover intervention

C C

C

C caffeine Training Competition

Med Sci Sports Exerc 42, 1339-44, 2010

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Subjects and Design

• Nine elite swimmers monitored in the 9 wk prior to and including Olympic-qualifying trials.

• Each swimmer swam 6-13 performance trials: 2-8 in training, 2-7 in competition, 0-4 in the morning, 4-10 in the afternoon.

• Included a double-blind crossover of effects of 5 mg·kg

^-1

caffeine consumption in two training trials 2 wk apart.

• Caffeine consumed in various doses in some other trials.

(69)

Results

• Performance was highly reliable in training and competition (typical errors both 0.8%).

• Performance time improved by 0.8% (90%CI 0.3 to 1.3%) per 4 wk, with individual differences (standard deviation) in the trend of 0.5% (0.3 to 1.2%) per 4 wk.

• Swims were faster in afternoons vs mornings by 0.6% (0.1 to 1.1%) and in competition vs training by 1.4% (0.9 to 1.9%).

• A 100-mg dose of caffeine enhanced performance…

• in training by 1.3% (-0.1 to 2.4%);

• and in competition by 1.5% (0.3 to 2.5%).

• Individual differences were an unclear SD of 0.8% (-0.7 to 1.4%).

• Each additional 100 mg of caffeine reduced the benefit slightly by an unclear 0.1% (-0.3 to 0.5%). One Nodoze is enough.

• The effect of a doubling of performance time on the effect of

caffeine was an unclear -0.01% (-1.6 to 1.5%).

(70)

Molecular Explanation for Training Adaptation

Fluck, 2006

(71)

(Hood, 2001)

(72)

Molecular explanation for ‘overload’ and

‘supercompensation’

Fluck, 2006