Introduction What’s in this month’s guide
2
Power and Endurance
2
Why endurance and power and why now?
6
Borg Scale - Ratings of perceived exertion
8
Swim
10
Where are we now
10
Swim session 1
11
Swim session 2
13
Swim session 3
15
Swim session 4
17
Bike
19
Understanding your gears
19
Why turbo train over the winter?
22
Where are we now
23
Bike session 1 - Turbo session.
25
Bike session 2
27
Bike session 3
29
Bike session 4
31
Run
32
Where are we now
32
Run session 1
33
Run session 2
34
Run session 3
35
Run session 4
37
Recovery
38
Good recovery begins with warming down
38
Recovery Fuel
41
Nutrition
1
2
42
Getting the balance right
42
Macro and Micro Nutrients
42
Introduction What’s in this month’s guide After a month of recovery - lower volume and lower intensity sessions we are going to start laying the foundations for next year. There is no doubt that for the novice or intermediate competitor endurance is key to our sport. You cannot build endurance in weeks and you can continue to build it well into old age. So much of the focus of this month’s sessions is on building endurance but now is also the time to start building power because it too takes time to develop. We are not looking at developing speed – that comes later! And you may even find yourself getting slower but don’t worry it really will pay dividends later. The body’s energy systems are complex and you have to train in different ways to build the components – force, endurance and speed so we begin by looking at these systems. We are also starting to look at how to build your own nutrition plan to get you fuelled up to train and race effectively. The last element is recovering well – since that is actually when the body makes the adaptations driven by the training sessions.
Power and Endurance Last month we looked at strength, force and power. You may recall we acknowledged that strength does not have a useful meaning and that what we were really talking about was force and power. • Force = Mass x acceleration - measured in Newtons • Work = Force x distance – measured in Joules • Power = Work x time – measured in Watts So if power is work multiplied by time isn’t really the same as endurance and why do we have to train differently to build up each?
Difference between Power and Endurance Force is probably best understood as the ability to deliver the maximum effort as a single repetition, Power is about delivering a high level of force for a short period and Endurance is about delivering sub-maximal force over a sustained period of time or through repeated movements.
2
The question is, of course, given the fact that the only difference between these revolves around time; why do we have to train in different ways to develop them? Understanding why involves understanding the different ways in which the muscles, and different muscle fibre types, use the energy sources available to them.
Muscle Metabolism The basic fuel that enables muscles to work is a chemical called ATP or adenosine triphosphate. Small quantities of it are stored in the muscles. When energy is required to contract a muscle ATP is broken down releasing energy. The quantity of ATP is very small and lasts only for fractions of a second. Once it is expended you simply lose the ability to contract the muscle. To overcome this problem and regenerate ATP there are three energy systems at work. The first supplies energy for no more than about 10 seconds before it is exhausted, the second lasts up to about 3 minutes and the third can keep going almost indefinitely as long as there is any energy resource left in the body – and this includes the muscles themselves. The first two of these are Anaerobic, meaning they do not require oxygen to work, the third is aerobic and require heart, lungs and the circulatory system. ATP – PC System When ATP breaks down to release energy it leaves behind a molecule called ADP or adenosine diphosphate. A further reaction then takes place involving another chemical stored in the muscle called phosphocreatine or PC. This combines with the ATP to reform ADP. The amount of PC available in the muscle is also very limited but will generally last about 10 seconds. The process of regenerating ATP is very fast and so is the first used by the body when you start to exercise at high intensity. Lactic Acid System The second system is the Lactic Acid System which synthesises ATP from Glycogen. In simple terms Glycogen, which is stored in both the muscles and the liver, is converted into blood glucose – referred to as glucose 6 phosphate – and these phosphate ions are used to convert the ADP back into ATP ready for the release of more energy. In the process however two other critical events occur. In the absence of enough oxygen the breakdown of the blood glucose produces lactic acid which further breaks down to lactate. This can be stored by the body and subsequently used as energy but is not helpful when it builds up in the muscles. In addition, hydrogen ions are 3
released and these inhibit the action of some of the enzymes that are critical to the production of ATP. It is important to appreciate that the Lactic Acid System takes about 10 seconds from the start of vigorous exercise to start operating and can continue to deliver fuel for up to about 3 minutes. This system has two major benefits; because it is essentially “self-contained” there is no delay while it waits for oxygen and it can deliver the levels of fuel necessary to sustain high intensity activity. It does however have a number of disadvantages; • Short duration • Inefficient • Harmful by-products – Lactic acid and hydrogen ions The short duration we’ve talked about - it won’t fuel a marathon. However it will support us on the final sprint, the steep hill or the burst of speed to get clear of the pack. It is inefficient. The bulk of the glycogen is converted into lactic acid and only a very small amount into ATP. And we all know the effects of lactic acid – sore muscles - and the hydrogen ions are responsible for making us feel fatigued. Aerobic System About 30 seconds after we begin exercising the aerobic system becomes the main source of energy. As we begin to exercise the heart and lungs begin to provide more oxygen to the muscles which makes it possible for the much more efficient but slower aerobic processes in our cells to start operating. The aerobic system is far more complex than the other systems with a series of chemical reactions taking place – in the presence of a variety of enzymes – but it still results in the production of ATP. The process is called the Krebs Cycle and involves some pretty unpronounceable chemistry – see right. I won’t say more! 4
The process initially uses the glycogen stored in our muscles and liver and produces almost 20 times more ATP than the Lactic Acid System. After about two hours of continuous exercise we will have consumed most of our glycogen stores. Fortunately, the system can also utilise our fat stores and switches to doing just that. The disadvantage of using fat is that it requires far more oxygen to convert the fat to useable ATP which is why after about two hours we tend to hit “the wall” as the body adjusts to the additional demand for oxygen. And, if we finally exhaust our stores of fat, it is able to utilise our own protein and start burning our muscles in order to sustain life.
In summary The three energy systems operate in different ways and provide energy for different purposes: • ATP-CP – provide energy for a very short explosive force such as weight lifting or sprinting 100mtrs. • Lactic Acid System – provides power to sustain maximal force for up to 3 minutes • Aerobic System – provides energy to sustain sub-maximal force for as long as we have fuel. Since we have three very different systems we have to train in different ways to develop them. Essentially we must train at different levels of intensity to have an impact on the different systems.
5
Why endurance and power and why now? A solid foundation. During the ‘off season’, there is no need to be at our physical peak, nor is it sustainable or wise to be. Therefore we use this phase to develop our endurance base in preparation for the phases ahead. It’s the backbone of our sport Triathlon is one of the ultimate endurance sports and places great demands on our bodies over sustained periods so we need to be prepared. Unless we sufficiently train the systems conducive to developing endurance, we are highly unlikely to realise our goals and could even find ourselves in dangerous situations. Good use of time. Over the race season, large proportions of your available training time is placed on elements such as transition and brick training, race tapers etc. None of these are applicable this time of year leaving plenty of time dedicated to endurance building. Recovery. Because we are no longer training the same systems as we did during race season (anaerobic, lactic tolerance etc) our bodies feel like they are getting a break. Endurance requires training at a low but sustainable level which is very different to the high intensity of the spring and summer. That’s not to say it’s any easier. We’re still in (lower levels of) pain but for longer!
Why the step up in endurance since November? November was used as the first step towards building endurance. We now need to step up to another level as part of the process. Developing sufficient levels of endurance (and power) for triathlon is a lengthy process and needs structure and time.
Why are the sessions as they are? • • • •
6
Evenly split between the 3 disciplines of triathlon Designed to train the body systems appropriate to the current phase Designed to be versatile and adaptable for all abilities Suitable for races up to Half Ironman
Why are we training power at this time of year? Power applied in various forms should be trained all year round and for various purposes. However, this time of year, sustainable power is best used to act as a form of protection or ‘insurance’ against the risks associated with endurance. Your training may include sections of additional resistance such as hills, a headwind or energy sapping terrain. Possessing enough power to get through them unscathed reduces the risk of injury and better prepares us to finish the session and keep our training program on track.
7
Borg Scale - Ratings of perceived exertion Working at different intensities is important for all athletes, as different intensities result in different adaptations. These intensities are separated by various physiological thresholds, such as lactate threshold or anaerobic threshold. Unfortunately, the direct measurement of these thresholds requires expertise and expensive equipment. Therefore, coaches and athletes often use other techniques to estimate training intensities. One of the most common methods of doing so, is to prescribe bouts of exercise alongside a target ‘heart rate zone’, related to one’s predicted maximal heart rate (a.k.a. HRmax). However, there are inherent limitations to prescribing exercise in this manner: First, using such a technique assumes one owns a good heart rate monitor. Second, whenever predicting an individual’s physiological maximum, there is likely to be error. Last, having a ‘one size fits all approach’ (i.e. assuming 50% HRmax is the same for me and Chris Froome) can lead to individuals working at different intensities for the same % of HRmax. This is because the previously mentioned thresholds can be influenced by factors such as training status.
Borg Scale With this in mind, other approaches have been sought to prescribe training regimens. One of the most useful is Borg’s 6-20 rating of perceived exertion (RPE),often used within Sport Science laboratories, alongside physiological variables (e.g. heart rate and gas exchange analysis). This is a simple scale, to rate your physical effort during exercise: This scale has been subject to many experiments, and it has been shown to have a good relationship to heart rate, as well as being able to distinguish between thresholds. Roughly speaking, if you multiply the number by 10 you arrive at the corresponding heart rate.
Using the Scale It Really is very easy to use: with clients or patients we use this analogy; Imagine you are cycling up a hill. 8
6, is before you start your ride, sitting down and relaxing. 10, is cycling towards the hill, coasting because you know what is to come. Between 10-20, you are cycling up a never ending hill and it is gradually getting harder and harder, until you have to stop – this is 20! It provides a subjective manner to prescribe exercise, and as you get used to it, you will start to better understand how to rate the exercise using the scale. If you have a heart rate monitor or can borrow one or even measure your pulse with your watch you can quickly identify the subjective feeling of exercising at a particular heart rate and use that subjective feeling to guide your exertion level during a training session.
A note for older athletes In your twenties it would not have been unusual for your maximum heart rate to be capable of exceeding 200 bpm. However, as you age the tendency is for your maximum heart rate to reduce. The traditional way to calculate the age adjusted maximum heart rate was to deduct your age from the figure 220.
Age 20 30 40 50 60 70 80
Max Heart Rate 200 190 180 170 160 150 140
Bear in mind these rates are average measured rates. The fitter you are the higher the your Max Heart Rate will be but it does mean you should make some adjustment to the rate you are targeting – if you are aged 60 Borg Level 19, Very, Very Hard might be 150bpm.
9
Swim Where are we now This month we will continue to develop increasing levels of endurance and further progress technical development. It’s important to place our emphasis on creating a smooth and efficient stroke from which we can then build endurance. As tempting as it might be, it’s important to resist the temptation to swim frequently at high levels of intensity at this time of year. (Don’t worry, this will come!) We’re looking to develop the systems most conducive to power and endurance which is our Aerobic system.
This month includes: • • • •
10
Overloading our upper bodies by isolating our legs and using hand paddles Single arm swimming to narrow our focus Building endurance whilst concentrating on specific drills Using active recovery wisely.
Swim session 1 Purpose of this session Building endurance and swim strength.
Kit checklist Fins
Paddles
Pull Buoy
Watch
Ankle ties
Wetsuit
What’s in this session Format: • Alternate 300m single arm work with paddles / 300m (no paddles) working through the drills below • Swim 300m with hand paddles as: (3x) 25m left arm only / 25m right arm only / 50m both. • Swim 300m focussing on these drills: o Body roll o Splash free hand entry o Long stroke length o Constant leg kick o Smooth breathing o Shoulder touch o Finger tip drag across water
Coaching points • • • •
During single arm work, breathe every stroke towards the working arm After rolling to breathe, turn to face bottom of pool Finger tip entry when entering hand/s Shoulder touch only on the side of the working arm during its ‘recovery’ phase.
Adaptations • To develop more endurance, increase distances to 400m per set. E.g 100m left arm, 100m right arm, 200m both arms. • Use different drills if you have any areas in need of work • Try using fins when practising upper body drills.
11
Impact on your training • Keeps mind and body working as one • You’ll have the ability to swim with strength and style and hold good technique for longer.
Effect on your racing Technique, endurance and power = new pb’s.
What’s up next Further work on endurance.
12
Swim session 2 Purpose of this session Building upper body swim strength.
Kit checklist Fins
Paddles
Pull Buoy
Watch
Ankle ties
Wetsuit
What’s in this session Sets of 100-300m for each of the following: • • • • •
Pull buoy only Pull buoy + plus tied legs Pull buoy, tied legs + hand paddles No swim aids - Single arm (alternate 3 x single arm pulls each arm throughout) No swim aids - Full ‘normal’ swim as recovery.
Repeat all the above
Coaching points Tip: An old inner tube cut down to size makes for a good leg tie • • • • • •
Keep stroke length long Keep chin tucked in and hips high in water Maintain relaxed breathing pattern Strong arm pull under the water Keep stroke symmetrical Take plenty of recovery between sets.
Adaptations • Reduce distances per set if necessary • Avoid using leg ties if confidence doesn’t yet permit • Perform single arm work per length
Impact on your training By isolating your legs, the levels of force needing to be applied will have increased. This will strengthen your upper body and increase your tolerance to lactic acid, allowing you to swim further and faster.
13
Effect on your racing The increased tolerance will allow you to maintain a strong swim in the most challenging of conditions.
What’s up next Further work on power and endurance.
“Swimming is illogical and counterintuitive, therefore getting it right, without instruction, is very difficult.”
14
Swim session 3 Purpose of this session In this session we look to build endurance whilst holding good technique.
Kit checklist Fins
Paddles
Pull Buoy
Watch
Ankle ties
Wetsuit
What’s in this session Format: Alternate: normal swim with a technical element (no swim aids) followed by a swim using a swim aid. • • • • • • • • • •
400m Swim (focus on 100% continuous arms) 400m Paddles (maintain constant leg kick) 300m Swim (focus on 100% continuous leg kick) 300m Fins (breathing every 5th stroke) 200m Swim (focus on continuous breathing cycles) 200m Pull buoy (consider even body roll) 300m Swim (focus on continuous breathing cycles and leg kick) 300m (alt 50m single arm) 400m Swim (focus on 100% continuous arm cycles, leg kick and breathing) 400m Paddles and pull buoy
Coaching points • • • •
Focus on smooth and continuous movement Take sufficient recovery between sets Don’t try kicking when using pull buoy! Adaptations
Adaptations • Amend the pyramid start and finish distances according to chosen race distance but keep the formula • Just do the distances with swim aids for concentrated technique work.
Impact on your training Holding good technique will reduce your energy expenditure and allow you to swim further and faster.
Effect on your racing You’ll be able to not just cover the distance come race day but swim it technically well with maximum energy saving. 15
What’s up next Building endurance whilst swimming at two very different levels of intensity.
Good technique will exhaust you less, so you can do more of it at a steadier pace. The fitness benefits are well documented but until the mechanics of your strokes are efficient it will be hard to swim much more than a few lengths
16
Swim session 4 Purpose of this session Build power and endurance
Kit checklist Fins
Paddles
Pull Buoy
Watch
Ankle ties
Wetsuit
What’s in this session Distance
Borg - 9
300
Borg – 16 with Paddles
Borg Scale Borg Scale 9 equates to a heart rate of about 90/min – 16 equates to about 160/minute
350 See the article in the Introduction to understand more about the Borg Scale
400 450 500 Coaching points • • • •
Make a definite distinction between the two levels of intensity. Keep fingers relaxed during the #9 swims 30-90 secs static recovery between sets Maintain relaxed breathing pattern and stroke control regardless of intensity.
Adaptations • Amend swim distances accordingly • Amend range between intensity levels to suit fitness levels • Use swim ‘mitts’ instead of paddles. Impact on your training • Swimming at low intensity will reduce your rate of recovery and increase overall stroke control • The use of paddles or mitts at high intensity will overload your shoulders and develop power.
17
Effect on your racing Your awareness of pace during races will be that much better enabling you to swim at a high but sustainable speed.
What’s up next Further work on force and developing endurance.
18
Bike Understanding your gears This month and in coming months you will see references to specific gear ratios – such as 50/14 or 39/17 - for some of the training sessions. These refer to the particular number of teeth on the cog. The first number relates to the front “chainset” where you will probably have 2 or 3 cogs. The second number refers to the “cassette” on the rear wheel where you will have lots – up to 11. Which gives you up to 33 gears!
Why so many? You may have wondered why you have so many gears on your bike. After all even Formula 1 cars only have 8 gears. You will see from the table at the end of this section that if you use the highest gear (smallest cog on the back with largest on the front) each turn of the pedals will take you about 9.5 mtrs. The lowest gear (largest cog on the back and smaller on the front) a turn of the pedals will only take you about 2.8 mtrs. You will also note that there is an “overlap” in the distance travelled between the two front gears/tables. There are two problems that the derailleur system has to overcome; • The fixed length chain has to go round cogs with widely varying numbers of teeth • The width of the cassette on the rear wheel and the chainset at the pedals. Number if links In the example used in the table at the end using the two largest cogs (52 & 28) involves a total of 80 chain-links while using the two smallest involves only 50. This means that the system has to take up the “slack” of up to 30 links. The system can do this but where 80 links are involved the chain is very tight and when only 50 are involved it becomes very slack. When the chain is tight it imposes unnecessary wear on the chain, cogs and even on bearings on wheels and it is inefficient in terms of energy consumption, when it is slack it also impacts on wear and can result in “throwing” the chain or “missing” a gear.
19
Width of Cassette Because both the cassette and the chainset have “width” it means that when you change gear, the angle at which the chain is operating relative to the cogs also changes. If you are operating with the smallest rear cog and the smallest front cog (or vice versa) the chain is at a considerable angle to the cogs which imposes greater friction and wear so not only are you wasting money you are wasting energy.
What does this mean In short, when using the larger cogs on the Cassette use the smaller cog on the front Chainring, and when using the smaller cogs on the Cassette use the larger front Chainring: • Largest Front (52) + Smallest Rear (11) = 63 links & angle 0 o • Smallest Front (39) + Largest Rear (28) = 67 links & angle 0 o
Technical in Brief Rear gears. A bicycle ‘cassette’ is the cluster of sprockets (ie gears) on the back of your bike. Most modern bikes use either 9, 10 or 11 speed cassettes. The numbers (e.g. 11-28) represent the number of 'teeth' per sprocket. The smaller the number, the harder gear it will be to push and vice versa. The gears are operated using the right hand shifter.
20
Front gears Road bikes usually have either a double or triple 'chainset'. A chainset has either 2 or 3 individual 'chainrings'. As per the rear cassette, the numbers on the front chainrings denote a gear. For example a 'compact' double chainset could be shown as 34/50. Ie 34 teeth on the smaller (inner) chainring and 50 teeth on the outer. • A 'standard' double chainset is typically 52/39. • Or a triple chainset may be indicated as 50/39/30. Unlike the principle of 'the smaller number is harder to turn' on the rear gears, the opposite applies to the front. Ie the 34 tooth chainring offers less resistance. The front gears are operated by using the left hand shifter.
Distance travelled per revolution of the pedals The table below gives the distance travelled in metres for a single revolution of the pedals on a bike with 10 speed 11-28 cassette and a “chainset” with two cogs with 52 teeth on the larger and 39 on the smaller.
Teeth on rear cog
Rev of Distance wheel travelled
Teeth on rear cog
Rev of Distance wheel travelled
11
4.73
9.50
11
3.55
7.13
12
4.33
8.71
12
3.25
6.53
13
4.00
8.04
13
3.00
6.03
14
3.71
7.47
14
2.79
5.60
15
3.47
6.97
15
2.60
5.23
17
3.06
6.15
17
2.29
4.61
19
2.74
5.50
19
2.05
4.13
21
2.48
4.98
21
1.86
3.73
24
2.17
4.36
24
1.63
3.27
28
1.86
3.73
28
1.39
2.80
Note – this makes assumptions about the tyre size, pressure and weight of rider and bike.
21
Why turbo train over the winter? Weather restrictions British winters can produce conditions that are far from being ideal for cycling. This can really throw our training schedule into disaray if too many sessions are cancelled due to conditions being unsafe. Restricted visibility, icy roads, cold rain and snow isn’t most people’s idea of safe, productive or fun cycling conditions. The effects of cold on the body such as tightening muscles, upper body rigidity and restricted breathing could all have a detrimental impact on our technique and handling skills thus increasing the probability of injury or accident.
Technical gains Road cycling demands a high level of concentration. Our minds need to be split between focussing on our performance and consideration of our surroundings. We don’t have to consider “Which car will pull out from where?”, “will that traffic light stay green?”, “will or won’t that pedestrian step out in front of me?” ‘Turbo’ training allows us to cycle free from such distraction and dedicate 100% of our focus on the job in hand. For example, we would need high levels of focus whilst: • developing a smooth pedal action by performing single leg work • closely monitoring our power output feedback during an ‘power development’ session • practising keeping our upper bodies still and in a relaxed position.
Practicality Having our bikes and turbos set up and ready to go saves precious time. This can often be the difference between doing the session or not. No lights to fit, no helmet to find, no worries if jacket is still wet from the day before! It’s also a great way to chalk off a session despite needing to be at home. Maybe you need to be in to accept a delivery, take a call or because the kids are still too young to be left on their own.
Cool down after another training session A great way to cool down after a session (especially a run) is to jump on the turbo and turn the legs over gently. This form of (active) recovery will not only reduce the heart rate in a controlled manner but accelerate the rate in which you recover.
22
Where are we now We are in the ‘off season’ and building endurance and power. Last month formed the beginning stage of our endurance and power building phase and now we look to build on this. December represents the beginning of a two month phase that sees us reach the highest percentage of time dedicated to endurance (around 70%).
This month includes: • • • •
23
Applying force for varying durations and resistance levels Increasing our ability to maintain increasing levels of cadence Using gradients to develop power Cycling for set durations at a higher cadence rate than average within an endurance ride.
Set up your bike correctly. Trying to ride a bicycle that is not set up correctly is like walking two steps forward and one step back. ...
24
Bike session 1 - Turbo session. Purpose of this session To develop power by applying force for varying different durations and levels of resistance.
Kit checklist Turbo trainer Helmet / riser block
Road or mountain bike
Cadence & Clipless time feedback pedals
Fluids
What’s in this session Main set 1 • • • • • •
50/14 for 3 mins 1 min @ 80rpm 50/13 for 3 mins 1 min @ 80rpm 50/12 or 3 mins 1 min @ 80 rpm
2 mins recovery spin Main set 2 • (4x)
2 mins in 50/14 / 30 secs recovery
2 mins recovery spin Main set 3 • • • •
In 50/12: (3x) 30 secs building intensity / 1 min max intensity / 90 secs recovery in easy gear
Coaching points • Intensity levels should increase as the duration decreases with every set (i.e. set 1 = 3 mins, set 2 = 2 mins and set 1 = 1 min)
25
• Maximise recovery during phases written in red and use gears with low resistance • Assume 50/11 is the hardest gear on bike
Adaptations • Recover at a lower cadence • Ride out of saddle for the 2 minute periods during Main Set 2 • Increase / decrease durations of Main Set 3.
Impact on your training Your overall power output will increase The rate in which you recover will reduce Your ability to power up inclines seated and standing will increase.
Effect on your racing You will have gained the ability to power your way through the most challenging of courses and still recover to make sure you run like the wind off the bike.
What’s up next Time to continue building endurance.
26
Bike session 2 Purpose of this session • To apply even force across a range of gears • To build endurance • To build power.
Kit checklist Turbo trainer Helmet / riser block
Road or mountain bike
Cadence & Clipless time feedback pedals
Fluids
What’s in this session Ride for between 1 and 3 hours using the following range of gears. Gear range: 50/13 ~ 50/20 ~ 50/13.
Coaching points Find as flat a course as possible. Constantly work up and down the gears of the ‘cassette’ between the range stated above. • • • • •
Change one gear at a time Stay in each gear for 5 – 10 minutes Calculate your gear range before setting off Aim to apply even force throughout Consider 50/11 to be the biggest gear on your bike
Adaptations Stay in the front inner chain ring (34T) and use rear gears to create less resistance Amend duration per gear (but still keep changing gears regular)
Impact on your training Your training rides will be more efficient as you’ll be able to maintain an even output of force regardless of the terrain and maximise energy saving.
Effect on your racing You’ll be able to produce an energy efficient bike leg on the most undulating of courses.
What’s up next Endurance ride with intermittent high rates of cadence.
27
Get your position right “My biggest tip, more than anything, is to get your position right on the bike. It’s crucial for comfort, but it’s also crucial for getting the most out of your body. If you get your position right, not least your saddle height, you can gain a huge percentage in performance without getting any fitter.” Sir Chris Hoy
28
Bike session 3 Purpose of this session To increase average cadence within an endurance ride.
Kit checklist Turbo trainer Helmet / riser block
Road or mountain bike
Cadence & Clipless time feedback pedals
Fluids
What’s in this session • Ride for between 1.5 and 2.5 hours. • Spin at 100rpm+ for two in every 10 minutes.
Coaching points • • • • • •
For the remaining 8 minutes, ride at 75-90 rpm. Adjust gears accordingly to achieve rpm stated Keep good bike control regardless of cadence Use smooth pedal action throughout Select overall duration according to target race distance Best done on flat course
Adaptations Increase / decrease cadence and proportions in line with fitness levels Can be done on static indoor bike or turbo If you don’t have cadence feedback, simply increase leg speed to 80% of your maximum for the upper end phases and recover @ approx one complete leg cycle every second.
Impact on your training • Increased pedal efficiency • Stronger aerobic capacity • Improved endurance. 29
Effect on your racing Your bike split will be an impressive one due to your increased awareness of how to use spin wisely. What’s up next Hilly ‘fartlek’ ride
BIKE
30
Bike session 4 Purpose of this session To use inclines to increase our power output To develop a wide range of body systems.
Kit checklist Turbo trainer Helmet / riser block
Road or mountain bike
Cadence & Clipless time feedback pedals
Fluids
What’s in this session Hilly 60-90 minute ‘fartlek’ ride.
Coaching points • • • •
Attack all inclines Vary staying seated and standing during inclines Keep gearing high (50/13 - 50/16) during inclines only Use flat sections and descents as recovery keeping cadence 70-90rpm
Adaptations ‘Fartlek’ is roughly translated as ‘speed play’ so have some fun by varying intensities, gears and durations.
Impact on your training This varied method of training will develop a wide range of systems are make you a more versatile rider able to handle the most challenging and undulating courses.
Effect on your racing No need to pick and chose your preferred bike course as you’ll be sufficiently prepared for all of them!
What’s up next More work during this phase of building endurance and power.
31
Run Where are we now This month represents another step in our quest to establish good levels of endurance and sustainable power output. Very often we hear of participants saying they ‘ran out of steam’. This month will go a long way to making sure you ‘have the legs’ for the duration of your event. As the temperatures dip, be sure to warm up thoroughly, wear appropriate clothes, cool down thoroughly and remain hydrated.
This month includes: • • • •
32
Practising pace control by running at levels of intensity close to each other Improving our ability to recover between sets Running at the same pace for varying durations Running for short durations at a higher level of intensity.
Run session 1 Purpose of this session To develop an awareness of pace control by running at slightly different intensities.
Kit checklist Watch
Warm clothes
Fluids
Hand weights Garmin / GPS watch
What’s in this session Perform multiple sets of 15 min runs as: • 5 mins @ B.Scale #11 • 5 mins @ B.Scale # 13 • 5 mins @ B.Scale # 15
Coaching points • • • •
Run ‘within’ yourself at all times Focus on very small increases and decreases in intensity variations Decide on total duration of session and don’t deviate even if you feel good Pace can be determined by minutes per mile.
Adaptations • • • •
Perform 2-3 minute walk as recovery between the 15 minute sets if needs be Amend intensity level range depending on fitness levels Reduce or increase durations of intensity levels.-4 at each intensity level.
Impact on your training Being ‘pace aware’ will allow for sessions of increased duration Applying mild increases in intensity will improve your ability to apply force when called upon.
Effect on your racing You’ll have increased your chances of doing what we all should aim for as our priority – to finish.
What’s up next Lapped running with reducing recovery times.
33
Run session 2 Purpose of this session To reduce the duration our bodies need to recover between physical exertions. Kit checklist Watch
Warm clothes
Fluids
Hand weights Garmin / GPS watch
What’s in this session • Perform up to 8 x run loops each lasting 6 -10 mins in duration • Starting at 90 secs recovery after lap 1, reduce recovery by 10 secs between subsequent laps. Coaching points • • • •
Use the first lap as warm up and to establish suitable pace Run at Borg Scale #13 Keep lap times evenly bunched Be strict and accurate for recovery durations.
Adaptations • The runs / recoveries could be done within one big endurance run (ie no needs for multiple loops) • Decrease level of intensity • Increase or decrease duration per lap.
Impact on your training Better pace perception Reduced recovery rate Increased levels of endurance
Effect on your racing Your rate of recovery will reduce making sure you’ll be ready to resume race pace intensity much sooner.
What’s up next Run pyramid session
34
Run session 3 Purpose of this session To practise running at the same pace for increasing distances whilst maintaining the same recovery period between sets.
Kit checklist Watch
Warm clothes
Fluids
Hand weights Garmin / GPS watch
What’s in this session • Endurance pyramid. • 800m - 2400m - 800m (in multiples of 400m) • (i.e 2, 3, 4, 5, 6, 5, 4, 3, 2 laps)
Coaching points • Be strict with recovery times • Best done on running track • Stick with the same recovery time (60 secs - 120 secs) between sets throughout • Run at the same pace as you would for the longest distance. Ie 400m @ same pace as 2400m. (Suggested Borg Scale #12 throughout.) • Maximise recovery by regaining breath, staying relaxed, consuming fluids in small quantities between every set.
Adaptations If no track, run for periods of: 4, 6, 8, 10, 12, 14, 12, 10, 8, 6, 4 mins. • Run the distance proportionate to current fitness levels and target race distance • Can be done on treadmill • Increase or decrease recovery durations • Recovery can be done dynamically by walking or very light jog between sets. • Impact on your training • Recover quicker • Increased pace control • Improved endurance • More effective use of recovery 35
Effect on your racing Being pace aware will result in good management of the balance between your intensity levels against remaining energy levels.
What’s up next Breaking up mono-pace endurance speed.
36
Run session 4 Purpose of this session To build endurance whilst avoiding settling in to slow, mono pace running by including short periods at higher intensity.
Kit checklist Watch
Warm clothes
Fluids
Hand weights Garmin / GPS watch
What’s in this session Run between 40 mins – 2 hour.
Coaching point • • • •
For every 10 minutes run, include 1 x 2 minute run @ Borg Scale #15 Run the 8 minute phases at Borg Scale #11 Preferably flat course After the periods at higher intensity, aim to recover as quickly as possible (walk or light jog at first if necessary) • Aim to run consistently at the two levels of intensity.
Adaptations • • • •
Amend overall duration to suit fitness levels and target race distances Amend proportions of intensity levels Amend levels of intensity Can be done on treadmill.
Impact on your training You’ll be capable of producing and recovering from sustained periods of increased intensity during endurance run training.
Effect on your racing Your average run speed will increase and you’ll have the capacity to inject pace when needed.
What’s up next The second part of a two month phase targeting endurance and power.
37
Recovery Good recovery begins with warming down Almost everyone takes the trouble to warm up, even if there is a tendency to pay it lip service and just regard the first 10 minutes or so of the training session as our warm up. (Next month we’ll look at why this is a bad idea). Conversely, warming down is ignored by huge numbers and, if not ignored, done in a fairly perfunctory way. Doing it properly will make a huge difference to your training. I hope understanding what it does and why it is important will encourage you to pay it the attention it deserves.
Muscles and Cardio System benefit from warming down When we begin to exercise vigorously a complex series of changes take place. We are of course aware that our heart rate increases as does breathing. This allows more oxygenated blood to be pumped round the body. But it is not simply the result of the heart beating faster, each stroke of the heart actually pushes more blood through the heart. Typically in an untrained person the stroke volume (volume pumped for each beat) is around 50 to 70ml/beat but can increase to 110 to 130ml/beat. In elite athletes this corresponding figures are 90-110ml/beat increasing to as much as 150-220ml/beat. This means that, while at rest typical cardiac output is around 5 litres/minute, it can rise to as much as 40 litres per minute. (To achieve this the heart actually enlarges.) This has a profound effect on blood pressure but not as much as it would be if there were not adaptations to the walls of arteries and capillaries. At the same time there are changes to osmotic pressure in the vascular system forcing water out of them. This results in a reduction in volume of blood plasma - concentrating the haemoglobin which is what carries the oxygen. To summarise, while exercising: • • • • • •
38
Your heart has enlarged Blood vessels have dilated You are pushing up to 4 times more blood round the body Water has been forced out of the arteries – into surrounding tissue Blood has been concentrated around the extremities Blood has been transporting waste products and heat away from the muscles
What happens when you stop? When you cease exercise the these changes are reversed but if you stop too quickly they do not reverse in an ideal way. Blood tends to pool in the extremities because the force with which the blood is coming to them is greater than the force in the veins returning it to the heart and the dilated blood vessels contract more slowly than the heart. If you have been running, the pressure on the capillaries in your instep each time your foot strikes the ground has been acting as a pump to help return the blood from you feet. During exercise your muscles have been producing a range of waste products, when you cease they still have these waste products – lactic acid in particular – but the reduced blood flow means a slower rate of expulsion. The water that was forced into the surrounding tissues needs to be re-absorbed by osmosis but this is a relatively slow process. It is aided by a fast flow of blood through the arteries. Particularly if you have been exercising at high intensity, you will have many “micro tears” in your muscles – this is what causes them to get stronger – and these result in additional swelling in the tissue. Add this to the additional water and it can produce DOMS, Delayed Onset Muscle Soreness. This is actually cause by the pressure of swollen muscle tissue on nerves. By warming down gradually and keeping moving at a gentle pace you: • • • • • •
Maintain a good but gradually decreasing blood flow to the extremities Avoid blood pooling in the lower leg Clear more waste products from the muscles Reduce the problem of knots in the muscles from “left behind” lactic acid Reduce the swelling in muscle tissue Reduce the likelihood of DOMS
All of which sets you up for a good recovery process.
Stretching Once you have stopped the gentle movement of warming down you should stretch the muscles that have been the focus of the session’s training. During the training session your muscles will not have been moving through their entire range of movement. They will tend to stay as contracted as they can be in what ever posture you adopt even if they are not required, so shoulder back and chest muscles will stay contracted after a swimming session or quads will remain 39
tight after cycling even when you are just standing or sitting. If they don’t get stretched beyond this they will ultimately shorten to that length – try having your arm in plaster for a month and see what happens. Overtight muscles produce two problems: • Reduced flexibility • Reduced blood flow to muscles Good flexibility is essential to good swimming and it aids balance and manoeuvrability in cycling and running. It also helps reduce injuries by giving us a wider range of movement before we tear a muscle or ligament. By keeping muscle fibres relaxed and getting them well aligned you will improve blood flow and help remove lactic acid.
Warm Down Regime Continue moving for 5 to 10 minutes after the training session. In the pool do a few lengths in a couple of different strokes, on the bike select a low gear and a fairly high cadence, on the run keep it “light” with a low cadence and even try lengthening your strides – think of a gazelle spring gently across the savannah. Static stretches are the order of the day following the training session. While they are not generally advised for warming up routines they are the best at elongating the muscles. You do not need to stretch the entire body, simply target the muscles that have been worked during that training sessions. Work through the different muscle groups holding the stretch for 20 -30 seconds before moving on to the next and repeat this 2 or 3 times.
Make sure you do it! It’s tempting to get along home or into the bar with your training partners but we know that it’s during recovery that the body makes the changes induced by the training session. This will make your recovery that much more effective. Fail to do so and you are wasting anything up to 50% of the training session.
40
Recovery Fuel Recovery Bars We know that replenishing our energy reserves and topping up our protein within 20 -30 minutes ending a training session makes for a far better recovery. Which is why there is such a market for recovery drinks and bars. These are a gift for the manufacturers since the raw materials are very cheap and they do not seem expensive when bought in ones or twos.
But have you considered what the annual spend on them is? - £390.00? Assume you train 5 times a week and each one costs you £1.50 (They do range in price from £1.00 to £3.00.) and you consume one after each training session. You would actually be spending £390.00 a year. Which would buy you a Forerunner 735XT – all bar £9.99.
DIY But you could make your own. The recipe below makes nine bars at a cost of less than 10p each. They taste pretty good too. Ingredients • 1 cup regular oats • 3 scoops good quality chocolate protein powder • 1/3 cup raisins • 1/4 cup dark or semi-sweet chocolate chips • 2 tablespoons flaxseed • 1/3 cup peanut butter • 1/4 cup sweetener of choice Mix the first five ingredients together. Then add the last two ingredients and mix until everything is well coated. Spread mixture into a pan or use an ice cream scoop to scoop into balls. Refrigerate and serve cold Recipe makes 9 serving Nutrition per bar • Calories 248 • Fat 6.7g • Carbs 27g • Fibre 2.4g • Sugar 18.4g • Protein 20 g
41
Nutrition Getting the balance right Last month we talked about getting the calorie balance right. If we eat more calories than we burn we gain weight, eat fewer and we lose weight. We also looked at the widely publicised figures of calorie requirements (2500 for a man, 2000 for a woman) and identified that they are largely wrong – a 40 year-old man height 5 feet 8 inches weighing 11 stone and doing a sedentary job will require just 1850 calories. If you haven’t already done so you can use our calculator to work out how many calories you need here: http://bit.ly/BMRcalculate This month we will look at getting the right balance of nutrients.
Macro and Micro Nutrients Our nutrition is classified as falling into two classes, macro and micro nutrients and these are further broken down: • Macro Nutrients o Carbohydrates o Proteins o Fats • Micro Nutrients o Vitamins o Minerals o Water In addition there are a number of other types of “nutrients” which we consume which might be classified as Micro Nutrients such as pre and probiotics and antioxidants. Each of these are further sub-categorised and we will look at them in more detail in future articles. • Carbohydrates are used as a source of fuel • Protein is required to build muscle and most other tissue • Fat is used as a source of fuel and a very rich one but it also supplies certain “essential” fats that are required for life that the body cannot produce itself.
Where do the Calories come from? Simply, they come from the macro-nutrients and virtually every unprocessed food has a mix of carbohydrate, protein and fat – you’ll even find 0.1grams of fat in 100 grams of cucumber.
42
The different macro nutrients provide different amounts of energy – calories weight; 1 gram • Carbohydrate = 4 calories • Fat = 9 calories • Protein = 4 calories The fact that fat is calorie dense resulted in it regarded as the culprit behind obesity and the type of food to be avoided if you wanted to lose weight. However most nutritionists now recognise that this is an over-simplistic idea which has actually contributed to the obesity problem. Curiously, the only macro-nutrient that we do not need to consume is carbohydrate. Fats and proteins can be categorised as “essential” or “non-essential”. There are certain types of fat that we need in to have in our bodies that body cannot manufacture itself from other food sources. In the same way there are certain amino acids – of which protein is constructed that are “essential” since we cannot manufacture them. The only thing carbohydrate provides is energy. The body can convert both fat and protein into energy. Having said that, carbohydrate is the most efficient source of energy and the many of the “essential” vitamins and minerals are found in the foods that supply an abundance of carbohydrates.
What should the balance between macro-nutrients be? One might imagine that with over a hundred years of research we might have come up with some reasonably accurate answers and we would find broad agreement. Unfortunately this is not the case. It is accepted that there are a range of variables that will affect it for different people: • Age • Body type • Gender • Exercise type • Weight • Intensity • Body Fat • Duration • Activity Level • Frequency But even for basic – non athletes there is a wide divergence of views. The current UK government guidelines, in % of calories from the food type, are: Protein Fat Carbohydrate • •
43
UK Government 11 20 69
ISSA – International Sports Sciences Association NASM – National Association of Sports Medicine
ISSA 30 30 40
NASM 10 - 35 20 - 35 45 - 65
Which doesn’t look particularly helpful!
Where do we go from here? Sports medicine has been faster to respond to research and sports associations have funded a huge amount of research on nutrition and it is my personal opinion that they are well in advance of the information provided by government health organisations. It is true to say that the government advice has lagged many years behind the academic research (reluctance of individuals to take any risk of criticism?) For that reason we favour the guidance given by the sports organisations which is based on good research and aimed at those who are training hard. They also recognise that the needs of each athlete will vary and they will vary during the training cycle. Next month we will start to look in detail at how your training should affect the balance – during force and power development phases you will need more protein and if you are racing longer distance you should be looking at more fat during certain phases of training. For the time being we suggest you use the ISSA – International Sports Sciences Association guidelines Protein Fat Carbohydrate
30% 30% 40%
So how do I measure it? There are two good websites that you can use to calculate and track your consumption: • Live Strong at https://www.livestrong.com/ • My Fitness Pal at http://www.myfitnesspal.com/ At either of these site you can enter almost any food be it individual ingredients or ready prepared meals and it will give you the detailed breakdown of nutrients. You can either use these to count your consumption of carbs, fat and protein day by day or week by week or simply to learn about what you are actually putting into your body. We would suggest you track your eating for a week or two at least. You may surprise yourself when you discover how easy it is to “max out” on the Carbs and how difficult it is to get enough protein.
44