Physiology and Training for Peak Performance Tom Vandenbogaerde, Australian Institute of Sport

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

AM PM Weights (Maintenance) Snapshot of Training Week Female 800-m swimmer Monday Tuesday Wednesday Thursday Friday Saturday Sunday Low Aer Low Aer HighAer Low Aer Low Aer HighAer Low Aer Threshold &Speed VO 2 max 7200 7000 7000 7000 7000 6000 3000 Weights (Maintenance) Cardio 30' Low Aer RacePace OFF RacePace Low Aer OFF OFF &Speed 50-m reps 150+50 7000 7000 6500 6500 71200

Monday AM Low Aerobic 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

Training Session Report HR Time in sport zones Above Training Minimum Average Maximum 50-59 60-69 70-79 80-89 90-100 threshol load Kcal 1 1:41:46 67 127 160 19:44 17:10 41:03 19:33 04:16 04:27 160 1136 Max HR: 190 37.0% 70.0% 88.0% 19.4% 16.9% 40.3% 19.2% 4.2% 4.4% 100.0% 100.0%

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

Increase in number of capillaries around muscle fibres and in the lungs.

Number of capillaries in untrained (A) and trained (B) muscle. (Prior et al. 1997)

Increased blood volume; for an elite-level endurance athlete, the blood volume may be 30% greater than that of the average adult

(Fox, 2004)

Increased stroke volume, meaning a greater volume of oxygen and nutrients are delivered to the body per beat

Increased number of mitochondria (the power generators of the cell, converting oxygen and nutrients into ATP).

Mitochondrial Density Untrained vs Trained Muscle (Hoppeler et al. 1985)

(Powers & Howley, 1997)

Increased myoglobin (oxygen-binding proteins)

Increased glycogen levels in the muscles 31 d PRE 5 d Use of glycogen during exercise (90 min), before, after 5 and after 31 days of training. (Phillips et al. 1996)

Fats are an important source of energy for ATP recycling during exercise.

Increase in fat utilisation in the muscle (Powers & Howley, 1997)

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

Neuromuscular adaptations, technique.

Monday PM Low Aerobic with some Speed 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

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

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.

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

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.

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.

Tuesday PM Race-Pace Quality 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

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)

Wednesday AM - Threshold 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

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

Wednesday PM - OFF

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

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

Thursday PM Race-Pace 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

Saturday AM VO 2 max 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

Anticipated adaptations of training at VO 2 max Increase in the maximal oxygen consumption of all trained muscle fibres.

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.

Sunday AM 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).

Fictional Snapshot of Training Week Male 100-m swimmer AM PM Monday Tuesday Wednesday Thursday Friday Saturday Sunday Low Aer Low Aer OFF Low Aer Low Aer Race-Pace OFF SR 5000 2600 3300 3600 4500 Weights Weights Weights High Aer An Cap Low Aer High Aer Low Aer OFF OFF Race-Pace 4800 4800 5000 5000 3400 42000

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

Planning

Overload Principle Adaptation will not occur unless the demands of training are greater than the usual demands made on a particular physiological mechanism. Stimulus Overcompensation Fatigue Compensation too easy adequate too hard

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 StimulusStimulus Stimulus Stimulus

Example of a 26-week training plan 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 From Swimming Fastest, E. Maglischo

General Preparation Phase Possible Goals Improve VO 2 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

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

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

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

Physiology in Context. Menu with several dishes to be savoured.

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

Fictional example of 200 IM Race Model

Thanks!!!

Monitoring Acute Effects on Athletic Performance with Mixed Linear Modeling 1:06 1:04 Performance time (min:s) Med Sci Sports Exerc 42, 1339-44, 2010 Performance times of an elite 100-m breaststroke swimmer Caffeine crossover intervention 1:02 C 1:00 Training Competition C caffeine C C

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.

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%).

Molecular Explanation for Training Adaptation Fluck, 2006

(Hood, 2001)

Fluck, 2006 Molecular explanation for overload and supercompensation