Repeated Sprint training for endurance athletes: Signalling pathways and effect on performance

Transcription

1 Repeated Sprint training for endurance athletes: Signalling pathways and effect on performance VTDL Clinic, Wuustwezel 2017 Wouter Timmerman

2 Sprint training for endurance athletes?!

3 McArdle et al., 1986

4 History of endurance training Joe Banks, 1902, 1600m in o 1x/wk 30 o 5x100m max 200m fast Finland, , WR 1500-marathon o o o Long walks (4h) Set of short 150m max 5k easy, 2k fast, 5 sprints Steve Magness, Scienceofrunning.com

5 Coaching

6 Rio Olympics Ben Kanute (USA)

7 Rio Olympics Ben Kanute (USA)

8 Athletes do sprint training for decades You are implementing sprint training Sprints are necassary for OD triatlon AND.

9 Simplified signalling pathways Laursen et al. 2010

10 Performance

11 Sprint interval training (SIT) Determining factors SIT Short SIT Example SIT Repetitions 1-12x 4-10x 6x Time Intensity All out All out All out Rest R:3-5 R:1-4 R:3 6x30 max R:3

12 Burgomaster et al SIT vs endurance training Determining factors SIT ET Repetitions 4-6x 1x Time Intensity All out 65% VO2max Rest 4 30 / Duration 6wk, 3x/wk (18x training)

13 Burgomaster et al SIT vs endurance ure 3. Total protein content of PGC-1 measured in biops

14 Jakeman et al Short SIT vs control Determining factors Short SIT control Repetitions 10x Time 6 Intensity Rest 1 Duration All-out 2wk, 3x/wk (6x training) Continue normal training regime (4h/wk)

15 Jakeman et al Results - performance 10k TT PPO sprints sion 1 vs. session 6.

16 Jakeman et al Results - physiology Incremental test OBLA from incremental test

17 Hazell et al Short SIT vs SIT Determining factors Short SIT Short SIT SIT Repetitions 4-6x 4-6x 4-6x Time Intensity All out Rest Duration 3x/wk, 2wk (6x training)

18 Hazell et al Results performance and capacity 5 km Time Trial Performance (sec) VO 2 max (ml kg -1 min -1 ) ** ** ** * * weeks 0 2 weeks 0 2 weeks 0 2 weeks 30:4 10:4 10:2 CONTROL weeks 0 2 weeks 0 2 weeks 0 2 weeks 30:4 10:4 10:2 CONTROL

19 Hazell et al Results Wingate test 20 Relative Peak Power Output (W kg -1 ) 12 Relative Average Power Output (W kg -1 ) ** ** * ** * weeks 0 2 weeks 0 2 weeks 0 2 weeks 30:4 10:4 10:2 CONTROL weeks 0 2 weeks 0 2 weeks 0 2 weeks 30:4 10:4 10:2 CONTROL

20 SIT review on competitive athletes Determining factors SIT Sprint performance Repetitions 8-12 Time 30 Intensity All out Rest Duration 9wk, 2-4x/wk Endurance performance o 0-30% volume % 40k bike 3.1% 10k run o 65% volume = 10k run Iaia et al. 2010

21 Conclusion short SIT (6-10 ) Rest needs to be long enough for better maximal 30s en peak PO Only 6 training sessions for statistical improvement in short SIT Improvement isn t very clear on incremental test Improvement can be (partly) due to neuromuscular adaptation

22 Conclusion SIT (30 ) 30s SIT is superior to 10s SIT for aerobic adaptions Improves sprint performance Can replace endurance training in competitive athletes o At least for short term (10wk) Improves endurance performance o If trainingvolume is maintained

23 Granata et al SIT vs HIIT vs STCT Determining factors SIT HIIT STCT Repetitions x 1x Time Intensity 200% PPO 90% PPO 65% PPO Rest 4 2 / Duration 4wk, 3x/wk (12x training)

24 Results PGC-1alpha Granata et al. 2015

25 Results 20k TT Granata et al. 2015

26 Granata et al Results Performance overview TABLE 2. Participants parameters before and after 4 wk of training Measurement Time point STCT (n =9) HIIT (n =11) SIT (n =9) BM (kg) Pre Post W LT (W) Pre Post W Peak (W) Pre Post * * 20k TT time (s) Pre Post * * CS activity Pre (mol h 21 kg protein 21 ) Post

27 Conclusion HIIT en STCT are superior to SIT for improving 20k TT performance Specificity of training Metabolic/biochemical improvements are not necessary performance improvements

28 Implementation of SIT in a training program

29 Sprint interval training (SIT) Determining factors SIT Short SIT Example SIT Repetitions 1-12x 4-10x 6x Time Intensity All out All out All out Rest R:3-5 R:1-4 R:3 6x30 max R:3

30 Relative contribution metabolic pathways KU Leuven, OPO L09H3A

31 PCr resynthesis KU Leuven, OPO L09H3A

32 Putman et al SIT sources of ATP generation Table 2. Sources of ATP generation during three consecutive 30-s bouts of maximal isokinetic exercise separated by 4 min of rest-recovery Anaerobic Aerobic Bout PCr Glycolysis Total Glycolysis Total 1 ATP, mmol % of total ATP, mmol % of total ATP, mmol % of total Data are expressed as mmol of ATP and are also summarized as % of total ATP generated. ATP production from PCr and anaerobic glycolysis were calculated from the breakdown of PCr and the accumulation of lactate, respectively. Production of ATP from aerobic glycolysis was calculated from total acetyl-coa production as the area under the PDH, curves for each bout; 1 mmol of acetyl-coa from glycogenolysis was equal to 19.5 mmol of ATP. Contribution of fat fuels was assumed to be negligible (20).

33 Training sets 5x50m Free max R:2 30 /2 00 /1 30 /1 00 8x30 max R:4 10x10 max R:1 10 max every 20 after a corner.

34 Common mistakes SIT must hurt o Not so with 5-10 D OH Rest is too short Too often too many repetitions No SIT in the winter because of interference with aerobic training Think it can replace endurance training

35 How to implement SIT Year round implementation o Change the determining factors of SIT Trial and error o Science can only give you guidelines Endurance sports requires endurance training o SIT can be an extra stimulus

36 Thank you!