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science+triathlon, Magglingen, 2013
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Physiological differences between distances in triathlon
Contents
Physiological requirements in triathlon
Performance determinants in triathlon racing
Physiological and performance testing in triathlon
Strength training for endurance performance in triathlon
Periodization issues
Triathlon distance and degree of success
Strength training for endurance performance in triathlon
g
Relevant issues for shorter competition distances
Physiological requirements in triathlon
Physiological requirements in triathlon
Millet et al. J. Hum. Sport Exerc. 6: 184-204, 2011 Laursen J. Hum. Sport Exerc. 6: 247-263, 2011
Physiological characteristics of elite short- and long-distance triathletes
“ShD triathletes had a faster swimming time but did not exhibit differenttime but did not exhibit different maximal or submaximal physiological characteristics measured in cycling and running than the LD triathletes ”
Millet et al. Eur. J. Appl. Physiol. 88: 427-430, 2003
running than the LD triathletes.”
Power system contribution as a function of duration
100Mean %
80
90
100Contribution ATP
Aer
AerLipo
Aer
60
70
80 AnaGlyc
AerGlyc Aer
Glyc AerGlyc
AerLipo
40
50
60
AerGlyc
20
30
40
PCr
AnaGlyc Ana
Glyc AnaGlyc
AerGlyc
0
10
Hawley & Burke, Peak Performance, pp. 35-48, 1998
6 s 30 s 60 s 120 s 1 h 4 h
Power system contribution as a function of intensity
300
(cal.kg-1.min-1)
Muscle glycogen
Plasma FFA
Muscle glycogen
Muscle triglycerides
200Plasma glucose
100100
6525%VO
085
Romijn et al. Am. J. Physiol. 265: E380-E391, 1993
%VO2max
Eneko Llanos – Donostia-San Sebastián 24-06-2012
Swim: 0:19:48S
T1: 0:01:19
Bike: 1:02:26
T2: 0:01:10
Run: 0:32:17
Total: 1:57:00Total: 1:57:00
Eneko Llanos – Ironman Texas 20-11-2011
Swim: 0:49:28
T1: 0:01:57
Bike: 4:25:56
T2: 0:01:56
Run: 2:49:05Run: 2:49:05
Total: 8:08:20
Implications for nutritional and thermoregulation strategies
iEnergy intake
Fluid intake
Absolute and relative CHO intake
Electrolyte balance
Gastric tolerance
Core temperature regulationp g
Implications for recovery strategies p y g
Sleep
Active recovery
StretchingStretching
Hydrotherapy
Whole body cryostimulation
Massage
Compression garmentsCompression garments
Relaxation
Etc.
Performance determinants in triathlon racing
Relationship between swim, bike, run and overall performance
“These results confirm the subjectiveThese results confirm the subjective views of triathlon coaches, that the swim leg of the triathlon is important
i ll d i d f l l ”especially during draft legal events.”
“… it was important to exit the water pin the first pack and run well after cycling to achieve a successful final finishing position.”
Landers et al. Int. J. Exerc. Sci. 1: 96-105, 2008
finishing position.
Eneko Llanos’ total time – swim, bike, run correlations
T t l Ti S i 0 20 Bik 0 78 R 0 44
Olympic Distance: 56 races
Total Time Swim: 0.20 Bike: 0.78 Run: 0.44
Small Very Large Moderate
Xterra: 20 races
Total Time Swim: 0.02 Bike: 0.87 Run: 0.85
Trivial Very Large Very Largey g y g
Ironman: 16 races
Total Time Swim: 0.52 Bike: 0.92 Run: 0.82
L N l P f t V LLarge Nearly Perfect Very Large
Performance reliability (non-drafting Olympic Distance)
103 athletes, 9 events over 19 months
“Elite triathlete’s performance is remarkably stable over a 19-monthElite triathlete s performance is remarkably stable over a 19 month period.”
“The outcome of a triathlon staged in a hot environment is somewhat
Paton & Hopkins, Sportscience 9: 1-5, 2005
e ou co e o o s ged o e v o e s so ewless predictable than normal.”
Eneko Llanos’ performance reliability
T t l Ti 5 1% S i 12 3% Bik 8 6% R 9 0%
Olympic Distance: 56 races
Total Time: 5.1% Swim: 12.3% Bike: 8.6% Run: 9.0%
Xterra: 20 races
Total Time: 5.4% Swim: 8.3% Bike: 5.5% Run: 9.7%
Ironman: 16 races
Total Time: 3.2% Swim: 5.7% Bike: 3.7% Run: 3.3%
Pacing strategies for endurance performance
Conceptual basis for pacing strategy
This is Race Plan—Legs Good--Attack with 10km left
reallyHard!=7
PO
Foster et al., In: Endurance Training – Science and Practice, p. 89, 2012
Pacing during the initial phase of the run
“Th b t i iti l i t t d i th i l f t i thl i“The best initial pacing strategy during the running leg of a triathlon is to perform the first kilometre 5% slower than the average pace of a 10-km control run.”
“A 20-s variation in running time over the first kilometre led to a significant difference of 150 ± 21 s on the 10-km triathlon run gperformance.”
“… pacing might be the main factor in improving the running f hi d i titi b ld l t i thl t ”
Hausswirth et al., Eur. J. Appl. Physiol. 108: 1115-1123, 2010
performance achieed in competition by world-class triathletes.”
Pacing during the run phase in Olympic Distance
“This study demonstrated that the running performance (and overallrunning performance (and overall performance) during an international triathlon is correlated with running speed variability ”speed variability.”
“T f l d l i t ti l“Top female and male international triathletes demonstrated a trend to adopt a more even pace, whereas less successful athletes chose an unreasonably aggressive pacing pattern over the initial phase of the run resultingover the initial phase of the run resulting in a significant subsequent decrease in running speed.”
Le Meur et al., Int. J. Sports Physiol. Perform. 6: 183-194, 2011
Pacing during the bike phase in Ironman“… power output and speed declined with increasing distance, suggesting that pacing strategies during the cycle phase of the event maydu g t e cyc e p ase o t e eve t ayhave been suboptimal. As a result, participants may have benefited from the use of a more constant speed over the duration of the cycle phase of thespeed over the duration of the cycle phase of the event.”
“ average power output cadence net torque and… average power output, cadence, net torque, and speed were not significantly different between headwind and tailwind sections.”
“… this study has provided some evidence to support the hypothesis that pacing during cycling is controlled through continual dynamic regulation strategies that concomitantly attempt to maintain homeostasis while completing known amounts of
Abbiss et al., Med. Sci. Sports Exerc. 38: 726-734, 2006
o eostas s w e co p et g ow a ou ts owork as fast as possible.”
Physiological and performance testing in triathlonPhysiological and performance testing in triathlon
Sport science and triathlon
“The existing scientific and medical literature on triathlon shows aThe existing scientific and medical literature on triathlon shows a reciprocal influence between the scientific study and evolution of this sport. Scientific areas are related to changes in sport rules and
i ti l i t ti li ti h i thi torganizational internationalization, whereas science can use this sport as a model for general investigations (eg, cardiac function, hyponatremia, and cross-training) or as a specific area of investigation per se (eg,
Millet et al. Int. J. Sports Physiol. Perform. 6: 315-322, 2007
g) p g p ( gwetsuit, drafting, transitions, and pacing).”
Limitations of the available research
“After 30 years of scientific investigation, we can conclude thatinvestigation, we can conclude that only the “traditional / old-fashioned” physiological parameters (VO2max, anaerobic threshold) have beenanaerobic threshold) have been measured and analysed on a large-scale. Only a few data are available for running EC or cycling efficiency in triathletes. Almost nothing has been published on anaerobic capacity inpublished on anaerobic capacity in cycling or VO2 kinetics. Very little is known regarding traininig content. Research regarding both the extent ofResearch regarding both the extent of, and the risk factors for, injury in LD and OD triathletes, is very much in its infancy.”
Millet et al. J. Hum. Sport Exerc. 6: 184-204, 2011
Periodization issues
Traditional periodizationTraditional periodization
VOLUME
I II III IV V VI VII VIII IX X XI XII
INTENSITY
I II III IV V VI VII VIII IX X XI XII
GENERAL PREP. SPECIFIC PREP. PRE-COMP. COMPETITIVE TRANSITION
PREPARATORY PERIOD COMPETITIVE PERIOD TRANSITION
Integrated macrocycles (accentuated loads)Integrated macrocycles (accentuated loads)
VOL VOL VOL VOL VOL VOLVO VO VO VO VO VO
INT INT INT INT INT INT
I II III IV V VI VII VIII IX X XI XII
MACRO II MACRO III MACRO IV MACRO V MACRO VI
GP SP C T GP SP C GP SP CT T T T TGP SP C GP SP C GP SP C
MACRO I MACRO II MACRO III MACRO IV MACRO V MACRO VI
Non-traditional Block periodization (concentrated loads)p ( )
A: Accumulation T: Transmutation R: Realization
A T R A T R A T R A T R A T R
I II III IV V VI VII VIII IX X XI XII
MACRO I MACRO II MACRO III MACRO IV MACRO V
Periodization for sports with a long competitive periodp g p p
HIGH FITNESS PLATFORM
OPTIMUM FITNESS PEAKS
GENERAL FITNESS LEVEL
I II III IV V VI VII VIII IX X XI XII
PREP.PHASE
COMPETITIVE PHASE TRANSITION
Periodization paradigms in the 21st Century
“In recent years substantial evidence has emerged demonstrating that training responses vary extensively, depending upon multiple underlying factors. Such findings challenge the appropriateness offindings challenge the appropriateness of applying generic methodologies, founded in overly simplistic rule-based decision y pmaking, to the planning problems posed by inherently complex biological systems.”
“In the absence of ready-made solutions, the design of an efficient training process may be considered an exploratory, slowly evolving, meticulously documented, single-subject trial-an-error experiment ”
Kiely, Int. J. Sports Physiol. Perform. 7: 242-250, 2012
subject trial-an-error experiment.
Emergent solutions to complex problems
“Effective planning may be perceived as the implementation of sensitive and responsive learning systems designed to enable the early detection of emerging threats and opportunities.”
Kiely, Int. J. Sports Physiol. Perform. 7: 242-250, 2012
Strength training for endurance performance in triathlon
Resistance training and endurance performance 15 YEARS AGO
“Strength or power measured in non-rowing circumstances often seems to have little value when applied to rowing performance.” Fredrick Hagerman, Rowing phsysiologistphsysiologist
“Many top riders do not do weight training, particularly the Europeantraining, particularly the European professionals. However, this does not mean weight training is not useful.” Harvey Newton, Strength training coach of American cyclists
“I firmly believe in resistance training with heavy weights. So long as I taper sufficiently before a race, I feel they improve my performance ” Marianne Kriel
Hawley & Burke, Peak Performance, 1998
improve my performance. Marianne Kriel, 1996 Olympic swimming medallist
Resistance training and endurance performance
“But for highly trained athletes who are already capable of generating high power outputs in their chosen discipline, further improvements in strength are a less important factor in enhanced enduranceimportant factor in enhanced endurance performance.”
“At the highest level of competition, increases in strength and power per se are not as critical to successful performancenot as critical to successful performance as the development of correct technique.”
“Th b li i h d i i di d h“The bottom line is that modern training studies do not support the use of resistance training programs for improving the performances of highly-trained athletes.”
Hawley & Burke, Peak Performance, 1998
highly trained athletes.
Resistance training and endurance performance TODAY
Explosive and high-resistance training and cycling performanceperformance
Paton & Hopkins, J. Strength Cond. Res. 19: 826-830, 2005
Plyometric training and running economy
Saunders et al., J. Strength Cond. Res. 20: 947-954, 2006
Strength training in different endurance sportsStrength training in different endurance sports
Performance gains and/or strength markersas performance predictorsas performance predictors
SwimmingSwimming RunningRunning CyclingCycling TriathlonTriathlon RowingRowing C. C. Skiing C. C. Skiing
Strength training for endurance performance
Strength training for endurance performance
“Strength training can be susccessfully used to increase short-duration and long-duration endurance capacity in untrained and well-trained individuals, as well as in highly trained top level endurancehighly trained top-level endurance athletes.”
“The adaptive mechanims may involve a conversion of fast-twitch type IIX fibres into fatigue resistant type IIA muscle fibres along with i d l t th (MVC) d id f h t i ti
“F th i t i l f ti d
improved muscle strength (MVC) and rapid force characteristics (RFD).”
“Furthermore, improvements in neuromuscular function and musculotendinous stiffness... may also contribute to improved endurance performance after concurrent strength and endurance e du ce pe o ce e co cu e s e g d e du cetraining.”
Aaagaard & Raastad, In: Endurance Training – Science and Practice, p. 58, 2012
Mechanisms for strength training induced endurance performance improvementsperformance improvements
Aaagaard & Raastad, In: Endurance Training – Science and Practice, p. 58, 2012
Strength training for Olympic distance triathlon
Core stabilityGeneral strength
(2-3 x 16-24 @ 30-40%)Core stabilityDaily
All season
( @ )Upper and lower body
Twice weekly8-12 weeks
Early season
Maximal strength(2 x 8 @ 75-80%)
Explosive strength(3 x 3-5 @ 90-95%)(2 x 8 @ 75 80%)
Lower bodyTwice weekly
8-12 weeks
(3 x 3 5 @ 90 95%)Lower body
Twice weekly3-4 weeks
“Conversionto power”
Pre- and competition Pre-competition
Plyometric training for Olympic distance triathlon
Full or partial programme, Pre-competition
Strength training with the Spanish swim team
Eccentric overload training
Strength training with the Spanish swim team
Instability and whole body vibration
Strength training and injury prevention?2004: 719 / 8,660 / 2,290 km + 42 strength
2005: 750 / 11 130 / 2 220 km + 32 strength2005: 750 / 11,130 / 2,220 km + 32 strength
2006: 770 / 9,883 / 1,859 km + 31 strength + 55 plyo
2007: 811 / 8,634 / 1,690 km + 19 strength + 27 plyo
2008: 855 / 9,670 / 1,791 km + 28 strength + 25 plyo2008: 855 / 9,670 / 1,791 km + 28 strength + 25 plyo
2009: 1,006 / 10,977 / 2,399 km + 12 strength + 11 plyo
2010: 1,035 / 12,303 / 2,509 km + 15 strength
2011: 1,011 / 11,729 / 2,526 km + 29 strength, , , g
2012: 1,071 / 10,828 / 2,808 km + 33 strength
9 seasons of elite triathlon, 2 injuries: plantar fasciitis 2007, knee fat pad impingement 2012
Strength training for Ironman triathlon
Core stability
General strengthGeneral strength
Maximal strength
Explosive strengthExplosive strength
Plyometric training
Conversion to power
Electrostimulation
2002-2011: 8,921 / 165,594 / 30,206 km
10 seasons of elite triathlon, 3 injuries: shin splints 2005, low back pain 2008, 2010
Strength training for endurance performance summary
Strength training for endurance performanceStrength training for endurance performance
All endurance SportsAll endurance Sports
PROSPROS CONSCONS
•Increased body mass•Compromised relative VO2
•Increased body mass•Compromised relative VO2
•Improved economy•Improved anaerobic capacity•Improved lactate threshold
•Improved economy•Improved anaerobic capacity•Improved lactate threshold Compromised relative VO2max
•Increased muscle CSA•Increased diffusion distance•Reduced capillarisation
Compromised relative VO2max
•Increased muscle CSA•Increased diffusion distance•Reduced capillarisation
Improved lactate threshold•Reduced or delayed fatigue•Improved maximal speed•Improved maximal strength
Improved lactate threshold•Reduced or delayed fatigue•Improved maximal speed•Improved maximal strength
Performance
Triathlon distance and degree of success
Olympic and Long Distance success
E kC i Ch iL d EnekoLlanos
CraigAlexander
ChrisMcCormack
LeandaCave
LucVan Lierde
AndreasRaelert
MichellieJones
Olympic Distance success, Long Distance “failure”
Greg OlivierGregBennett
OlivierMarceau
Olympic Distance “failure”, Long Distance success
MirindaNatascha MirindaCarfrae
NataschaBadmann
Direct Long Distance success
Thomas NormannFaris PeteThomasHellriegel
NormannStadler
FarisAl-Sultan
PeteJacobs
CarolineSteffen
ChrissieWellington
MarinoVanhoenacker
Does sprint distance affect successful athletes?
Sydney, San Diego, Madrid, Kitzbühel, Yokohama, Auckland
30 Women in the Top-10, 16 with multiple appearances
33 Men in the Top-10, 15 with multiple appearances
Hamburg, Stockholm
7 “ ” W i th T 10 ll ith i l7 “new” Women in the Top-10, all with a single appearance(Roberts, Jerzyk, Mazzetti, Staford, Takahashi, Betto, Robisch)
8 “new” Men in the Top-10, all with a single appearance(Kahlefeldt, Colucci, Clarke, Frodeno, Varga, Wilson, Alarza, Luis)
Relevant issues for shorter competition distances
Relevant issues for shorter competition distances
Physiological requirements and determinants of performance
T ti th d
Pacing, drafting and transition issues
Testing methods
Competition frequency
Training methods (planning strength training HIT injury prevention )Training methods (planning, strength training, HIT, injury prevention…)
Recovery strategies between and within (heats, finals…) events
Nutritional and body composition issues
Who will the athletes be?
Talent identificaction selection and development?
Progressive specialisation of already successful athletes?
Talent identificaction, selection and development?
Younger athletes?
ESKERRIK ASKO!(“Thank you very much!” in Basque Language)