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