Repeated Sprint training for endurance athletes: Signalling pathways and effect on performance VTDL Clinic, Wuustwezel 2017 Wouter Timmerman
Sprint training for endurance athletes?!
McArdle et al., 1986
History of endurance training Joe Banks, 1902, 1600m in 4 16 8 o 1x/wk 30 o 5x100m max 200m fast Finland, 1910-1930, WR 1500-marathon o o o Long walks (4h) Set of short 150m max 5k easy, 2k fast, 5 sprints Steve Magness, Scienceofrunning.com
Coaching
Rio Olympics Ben Kanute (USA) https://www.trainingpeaks.com/blog
Rio Olympics Ben Kanute (USA) https://www.trainingpeaks.com/blog
Athletes do sprint training for decades You are implementing sprint training Sprints are necassary for OD triatlon AND.
Simplified signalling pathways Laursen et al. 2010
Performance
Sprint interval training (SIT) Determining factors SIT Short SIT Example SIT Repetitions 1-12x 4-10x 6x Time 30 6-10 30 Intensity All out All out All out Rest R:3-5 R:1-4 R:3 6x30 max R:3
Burgomaster et al. 2008 SIT vs endurance training Determining factors SIT ET Repetitions 4-6x 1x Time 30 40-60 Intensity All out 65% VO2max Rest 4 30 / Duration 6wk, 3x/wk (18x training)
Burgomaster et al. 2008 SIT vs endurance ure 3. Total protein content of PGC-1 measured in biops
Jakeman et al. 2012 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)
Jakeman et al. 2012 Results - performance 10k TT PPO sprints sion 1 vs. session 6.
Jakeman et al. 2012 Results - physiology Incremental test OBLA from incremental test
Hazell et al. 2010 Short SIT vs SIT Determining factors Short SIT Short SIT SIT Repetitions 4-6x 4-6x 4-6x Time 10 10 30 Intensity All out Rest 2 4 4 Duration 3x/wk, 2wk (6x training)
Hazell et al. 2010 Results performance and capacity 5 km Time Trial Performance (sec) 900 850 800 VO 2 max (ml kg -1 min -1 ) 70 65 60 750 700 55 50 ** ** 650 45 600 550 500 ** * * 40 35 30 450 0 0 2 weeks 0 2 weeks 0 2 weeks 0 2 weeks 30:4 10:4 10:2 CONTROL 25 0 0 2 weeks 0 2 weeks 0 2 weeks 0 2 weeks 30:4 10:4 10:2 CONTROL
Hazell et al. 2010 Results Wingate test 20 Relative Peak Power Output (W kg -1 ) 12 Relative Average Power Output (W kg -1 ) 18 11 16 14 ** ** * 10 9 8 ** * 12 7 10 6 0 0 2 weeks 0 2 weeks 0 2 weeks 0 2 weeks 30:4 10:4 10:2 CONTROL 5 0 0 2 weeks 0 2 weeks 0 2 weeks 0 2 weeks 30:4 10:4 10:2 CONTROL
SIT review on competitive athletes Determining factors SIT Sprint performance Repetitions 8-12 Time 30 Intensity All out Rest 3-4 30 Duration 9wk, 2-4x/wk Endurance performance o 0-30% volume 2.3-4.4% 40k bike 3.1% 10k run o 65% volume = 10k run Iaia et al. 2010
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
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
Granata et al. 2015 SIT vs HIIT vs STCT Determining factors SIT HIIT STCT Repetitions 4-10 4-7x 1x Time 30 4 20-36 Intensity 200% PPO 90% PPO 65% PPO Rest 4 2 / Duration 4wk, 3x/wk (12x training)
Results PGC-1alpha Granata et al. 2015
Results 20k TT Granata et al. 2015
Granata et al. 2015 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 77.4 6 10.6 80.2 6 13.8 84.5 6 19.4 Post 76.7 6 10.8 80.0 6 13.3 84.8 6 18.1 W LT (W) Pre 194.9 6 46.1 198.1 6 27.4 204.4 6 39.7 Post 208.9 6 50.0 214.7 6 29.7 222.3 6 45.4 W Peak (W) Pre 275.6 6 54.6 264.1 6 37.4 280.8 6 48.2 Post 284.4 6 62.5 293.2 6 34.3* 293.3 6 51.5* 20k TT time (s) Pre 2216.7 6 183.8 2247.7 6 147.5 2162.3 6 143.1 Post 2130.9 6 176.0* 2138.1 6 90.7* 2131.9 6 165.1 CS activity Pre 9.3 6 1.6 8.0 6 2.2 9.4 6 1.8 (mol h 21 kg protein 21 ) Post 9.8 6 0.8 8.6 6 1.8 9.6 6 1.9
Conclusion HIIT en STCT are superior to SIT for improving 20k TT performance Specificity of training Metabolic/biochemical improvements are not necessary performance improvements
Implementation of SIT in a training program
Sprint interval training (SIT) Determining factors SIT Short SIT Example SIT Repetitions 1-12x 4-10x 6x Time 30 6-10 30 Intensity All out All out All out Rest R:3-5 R:1-4 R:3 6x30 max R:3
Relative contribution metabolic pathways KU Leuven, OPO L09H3A
PCr resynthesis KU Leuven, OPO L09H3A
Putman et al. 1995 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 118 410 528 220 748 % of total 16 55 71 29 100 2 ATP, mmol 126 390 516 255 771 % of total 16 51 67 33 100 3 ATP, mmol 91 122 212 357 569 % of total 16 21 37 63 100 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).
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.
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
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
Thank you!