hsc enrichment day 2013 improving performance. workshop overview case study: triathlon planning a...
TRANSCRIPT
HSC Enrichment Day2013
Improving Performance
Workshop Overview
* Phases of competition* Subphases* Peaking* Tapering* Sport-specific subphases
* Amount & intensity of training* Physiological considerations* Psychological development
Planning a Training Year (periodisation)
Periodisation is the organised division of training into a number of specific blocks, periods or phases.
Eg. In Triathlon:
Phases of competition
Pre-season In-Season Off-Season
Macrocycles
Mesocycles
Microcycles
These are further characterised by training sub-phases of varying durations termed:•Macro-cycles•Mesco-cycles•Micro-cycles
There are 3 key training phases:1. Pre-season2. In-season3. Off-season
Planning a Training Year (periodisation)
Periodization is planned long-term variation of the volume and intensity of training to prevent overtraining and promote optimal performance at the desired time.
The benefits of periodisation:
A well planned, periodized training program gives a triathlete the confidence to enter the competitive season knowing that they are well prepared in all areas of their training.
Principle of Training
Benefit
ReversibilityHelps prevent overtraining by ensuring adequate recovery, at same time not allowing fitness levels to decrease
SpecificityEach phase is designed to prepare a specific performance component (eg. aerobic endurance)
VarietyTraining is split into smaller units to maintain motivation, avoid boredom, overtraining and allow recovery.
OverloadAllows athlete to manipulate training intensity, volume and frequency.
Phases of Competition
The 3 phases of competition in a training plan are based around the competitive year and season.
Subphases
http://www.youtube.com/watch?v=EKpRKcSb2OQ
Macro-cycle •A yearly program with the aim of peaking for a specific event. The focus is long-term objectives. eg. 1 year (Foster Triathlon) or 4 years (Olympics)
Each phase of competition includes ‘subphases’ where general & more sport specific abilities are developed. The length of each phase will
depend on the Triathlete’s aims. Eg:
Micro-cycle•A training week within the meso-cycle•Training unit/day within that week•the smallest time frame considered in a periodisation plan•The focus is specific needs at each training session. Eg skill development
Meso-cycle •A phase (eg. 4 – 6 week blocks)•The focus is specific training objectives, e.g. increasing muscular endurance.
Peaking
http://www.youtube.com/watch?v=vbZvTpiif9Y
Coaches use the term ‘peaking’ to describe the athlete being in the absolutebest condition at a specific time for a specific competition.
The most important goal for coaches and Triathletes is to increase the competitive abilities to maximal levels, and to design a well controlled training program to ensure that peak performance is attained at each point of a major triathlon competition.
In order to achieve a ‘peak’ at the right time, coaches should:•Follow a training plan – mapping out each phase of competition•Follow the Principles of Training•Monitor volume and intensity of training – eg. Recording sets, reps, skill work, heart rate•Ensure the training program includes a ‘taper’ period
Tapering
Tapering is a special training period immediately preceding the major competition during which the training stimulus is reduced in a systematic fashion to achieve a peak in performance
Benefits of tapering:•When the training impulse is decreased, fatigue decreases more rapidly than fitness, and increased performance results from the increasing difference between the two factors. •In a well-designed taper, the body becomes rested (with all the associated benefits) and the athlete’s fitness level is well maintained.•Full replenishment of the glycogen stores in your muscles and liver•Heightened mental confidence – psychologically prepared for competition
ImprovesPerformance
Tapering
For eg, in triathlon:•An effective taper has been shown to improve performance by up to 6% in well-trained athletes.•During the taper, the focus of training is on the athletes the weakest discipline•Reduce the volume of training•Maintain the intensity of training•Reduce frequency of training•Every athlete is different, so practice the taper to perfect it before the key race
http://www.youtube.com/watch?v=viiAR3UFlUY
Sport-Specific SubphasesDuring the various sub-phases , training for Triathlon focuses on specifics such as:•fitness components•skill requirements
The sport-specific subphases develop & follow principles of training : overload, specificity, reversibility
Planning to Avoid Overtraining
Overtraining syndrome is an accumulation of training stores that results in a decrease in performance that even with recovery may last weeks or even months.
Overtraining occurs in athletes who are training for a specific event and train beyond the body's ability to recover.
Athletes often exercise longer and harder so they can improve. But without adequate rest and recovery, these training regimens can backfire, and actually decrease performance. Too much overload and/or too little recovery may result in both physical and psychology symptoms of overtraining syndrome.
Planning to Avoid Overtraining
• Loss of motivation• Disrupted sleep• Increased anxiety
and irritability• Poor concentration
Signs and symptoms of overtraining:
http://www.youtube.com/watch?v=oEituo-Y_ms
• Lack of training