ITU 2013 World Conference Periodisation in endurance sports – Application in Nordic Skiing and Biathlon
Jürgen Wick Institute for Applied Training Science Leipzig
Schedule
1
Introduction
2
Competition system and performance structure
3
Basics for training organisation
4
Methodical structure of training
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
1
Institute for Applied Training Science (IAT) Leipzig
• Introduction • Competition system and performance structure • Basics for training organisation • Methodical structure of training
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Facilities at the IAT Leipzig
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
2
Competencies
Executing benchmarks of world-class performances
Regulating and optimising training
Assuring health and load tolerance
Developing measuring systems and databases
Individualising technique & renewing training methods
Sportscomprehensive masterminding
Transfering knowledge & information Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Organisational structure
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
3
What‘s Biathlon?
• Introduction • Competition system and performance structure • Basics for training organisation
Biathlon has its origins in the ancient hunting practices of northern Europeans. An Olympic event since 1960, biathlon today combines cross-country skiing with smallcaliber rifle marksmanship. http://sochi2014.com/en/games/sport/olympic-games/sports/biathlon/
• Methodical structure of training
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Competition system in Biathlon
C. duration
C. rules
Individual
Olympic Games
Sprint
World Championships
Pursuit
Continental Championships
Mass
Competition system
Relay
IBU World Cup IBU Cup
Mix
National Championships
C. frequency
Jürgen Wick •
Elite
Regional Cup’s
Juniors
National competition’s
Youth
…
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
4
Changes in competition system since 1994 Sprint
Pursuit
Individual
Mass
Relay
Team/Mix
35
c o m p e t i t i o n s
30 25 20 15 10 5 0
1994
2002
2006
2010
more competitions new disciplines Individual comp.
Sprint comp.
start order in Pursuit depending on Sprint result Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Changes in competition system since 1994
550 competition shots
450 400 350 300 250
9 19 8 98 /9 9 19 99 /0 0 20 00 /0 1 20 01 /0 2 20 02 /0 3 20 03 /0 20 4 04 /0 5 20 05 /0 6 20 06 /0 7 20 07 /0 8 20 08 /0 20 9 09 /1 0 20 10 /1 1 20 11 /1 2
19 9
7/
97
96
6/ 19 9
5/ 19 9
4/ 19 9
3/
94
95
200 19 9
competition kilometres / shots
competition kilometres
500
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
5
Changes in competition system (Cross Country Skiing)
Women: 356 km Men: 608 km
40 35 30
Women: 220 km Men: 414 km
25 20 15 10 5 0 1982
1984
1986
1988
1990
1992
1994
1996
1998
2000
2002
2004
2006
(Hämmerle, 2006)
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Specialisation in Cross Country Skiing? Season 2003/2004
Season 2005/2006
Progressive specialisation on distance respectively sprint race in cross country skiing men (Hämmerle, 2006) Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
6
Specialisation in Cross Country Skiing? Place in Sprint - WC
Women
Men
∅ 69%
38%
∅ 94% Bjoergen, M.
89%
37%
Scott, B.
Andersson, L.
95%
Henkel, M.
100
75
Lind, B. 99%
2
Gjoemle, E.
85%
1
50
25
Fredriksson, T. 100%
3
Hetland, T.A.
72%
4
Larsson, P.
100%
5
Kjoelstad, J.
100%
0
25
50
75
100
Percentage of overall WC-Points from Sprint races comparison between women and men in the season 2005/06 (Hämmerle, 2006) Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Specialisation – Yes or No? Depends on competition system of the international federations! Speed Skating (ISU) YES • World Single Distances Championships • World Sprint Championships • World Allround Championships Cross Country Skiing (FIS) YES/NO • Nordic Ski World Championships (Distance, Sprint) • Tour de Ski (Allround) Biathlon (IBU) NO • Biathlon World Championships
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
7
Age distribution to reach Top 30 in WC (30 best athletes in WC 2012/13 in Cross Country Skiing) 30
Women
reults among Top 30
25 Ø85%
20 15 10 5 0
18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37
Age 30 25 20
Men
15 10 5
Ø50%
0 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 (Ostrowski, 2013)
Age Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Dependent relationship between competition system – performance structure – training system
C. duration
C. rules
Performance structure of sport / discipline
Competition system C. frequency
Complex competition performance
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
8
Performance structure in Biathlon coordinative abilities
taktisches tactical Niveau level
technicalcoordinative level
competitionspecific endurance
physical level
velocity
technical varibility
basic endurance
strenght
Psychische
Wettkampfeigenschaften Ausprägung der Technik Handlungsschnelligkeit
Schießtechnik
psychische/ psychomotor. Leistungsvoraussetzgn.
Handlungsgenauigkeit Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Development of skiing velocity in Sprint and Individual competitions since 1995 (Men) v Sprint vs. v Individual (Ø Place 1-3, all OWG, WCH, WC in Biathlon) 7,20
v Sprint m/s
skiing velocity (m/s)
v Individual m/s 7,00
Poly. (v Sprint m/s)
y = 0,002x2 + 0,0033x + 6,5802 R² = 0,6802
Poly. (v Individual m/s) 6,80
6,60
6,40
y = 0,0039x2 - 0,0419x + 6,5811 R² = 0,2173
6,20
6,00
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
9
Development of skiing velocity in Cross Country Skiing (Distance vs. Sprint competitions) Classisch
Freistil
Pursuit
Sprint (F)
Sprint (C)
skiing velocity (m/s)
10 9
yp = 53,137Ln(x) - 396,98 R2 = 0,2141
8 7
yc = -0,0005x2 + 1,847x - 1859,9 R2 = 0,7108
6 5 4 1955
1960
1965
1970
1975
1980
1985
1990
1995
2000
2005
2010
(Ostrowski, 2006)
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Dependent relationship between competition system – performance structure – training system
C. duration
C. rules
Performance structure of sport / discipline
Competition system C. frequency
Complex competition performance
Jürgen Wick •
Training system Training concept
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
10
Changes in competition system since 1998 Team/Mix
Competition km per saison
Sprint
Individual
Pursuit
Mass
Relay
Mass
Pursuit
Relay
Group-, Mass-Start, tactical running, against sportive counterpart
Team/Mix
Leg distances max. 2.5 km
400 350 300 250 200 150 100 50 0 1998
1999
2000
2001
2002
2003
2004
2005
2006
2007
2008
2009
2010
2011
2012
Training Methodology Single start (all 30 s), continuous running, time Leg distances 3.0-4.0 km Sprint
Jürgen Wick •
Individual
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Basics for Training Organisation
• Introduction
Training goals
Training contents
Training methods
Training means
• Competition System and Performance Structure • Basics for Training Organisation • Methodical Structure of Training
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
11
Athletic training (primary goal)
Performance development current performance level
„effects of training“ training“ Adaption of organism to new and higher requirements through
TRAINING
T R A I N I N G STIMULUS volume
movement quality
intensity
methods Temporary discrepancy between training requirements and the current performance ability
periodisation
Jürgen Wick •
workload recovery
altitude
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Training contents
Basic endurance • Physical ability • Resistance to fatigue during continuous loads in aerobic metabolic situation
Thieß & Schnabel (1987) Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
12
Training contents
Basic endurance approx. 50 % of total training volume basic, semi-specific, specific training means continuous method (with constant intensity or changing intensity) ski / rollerski: approx. 2 h / 40 km
bike: 3 – 5 h
partly as complex training (skiing/rollerskiing/biking/running & shooting) running velocity (%) Development zone (EB) Zone 3 90 – 95 Zone 2 85 – 90
lactate (mmol/l)
Stabilisation zone (SB) Zone 1 75 – 85
heart rate (1/min)
5–7 3–5
160 – 180 140 – 160
<3
120 – 140
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Training contents
Strength endurance • Complex physical ability • Resistance to fatigue related to competition and training loads with high strength requirements
Thieß & Schnabel (1987) Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
13
Training contents
Strength endurance approx. 8 % of total training volume basic, semi-specific, specific training means continuous method (with constant intensity or changing intensity) ski / rollerski: approx. 1 – 1.5 h / 15 – 20 km Training session: [(2.2 km EB + 1.2 km SB) x 2 = arms; (1.2 km EB + 1.2 km SB) x 3 = legs; (1.2 km EB + 1.2 km SB) x 3 = total] in connection with basic endurance training running velocity (%) Development zone (EB) Zone 3 90 – 95 Stabilisation zone (SB) Zone 1 75 – 85
lactate (mmol/l)
heart rate (1/min)
5–7
160 – 180
<3
120 – 140
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Training contents
Competition-specific endurance
• Physical ability • Resistance to fatigue when striving for athletic top performances in competition and coping with competitionspecific training loads
Thieß & Schnabel (1987) Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
14
Training contents
Competition-specific endurance approx. 40 % of total training volume basic, semi-specific, specific training means repetition method, interval method, competition method ski / rollerski: approx. 1.5 – 2 h / 35 km (15 km GB, 3 km EB, 18 km SB) Training session: 4 km SB – 3 km EB – 7.5 km GB (4 times shooting) – 6 km SB – 7.5 km GB (4 times shooting) – 8 km SB complex biathlon training (skiing/rollerskiing & shooting) running velocity (%) Extreme zone (GB) Zone 5 95 – 105 Stabilisation zone (SB) Zone 1 75 – 85
lactate (mmol/l) 8 – > 10
<3 Jürgen Wick •
heart rate (1/min) > 180
120 – 140 ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Training contents
Speed strength • Physical ability • Performance ability to overcome resistances with a high movement velocity
Thieß & Schnabel (1987) Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
15
Training contents
Speed strength approx. 2 % of total training volume basic, semi-specific, specific training means repetition method, interval method ski / rollerski: approx. 1 h / 20 km (2 km GB, 18 km SB) Training session: 50 – 200 m sprints in uphill and/or crossing area in connection with competition-specific endurance training
running velocity (%) Extreme zone (GB) Zone 5 95 – 105
lactate (mmol/l)
heart rate (1/min)
8 – > 10
Stabilisation zone (SB) Zone 1 75 – 85
> 180
<3 Jürgen Wick •
120 – 140 ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Training regulation and control by heart rate and/or blood lactate in Biathlon
Training means
Heart rate (% of HR max) SB
EB
(Stabilisation zone) (Development zone)
GB (Extreme zone)
Blood lactate concentration (mmol/l) WK
SB
EB
(Competition zone) (Stabilisation zone) (Development zone)
GB
WK
(Extreme zone)
(Competition zone)
Ski
70 - 85
85 - 95
95 - 100
> 95
<3
3-7
8 - 10
8 - 12
Roller Ski
70 - 85
85 - 95
95 - 100
> 95
<3
3-7
8 - 10
8 - 12
Cross running
65 - 80
80 - 90
90 - 100
> 90
<2
2.5 - 6
>6
>6
Bike / MTB
55 - 75
75 - 90
90 - 100
> 85
<3
3-6
6 - 15
3-8
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
16
Training regulation and control by heart rate and/or blood lactate in Cross Country Skiing
% of Competition performance
Blood lactate in mmol/l
Heart rate in 1/min
100
>5
>180
Competition zone Extreme zone Extreme zone - strength
95 - 100 under Dist. >100 90 - 100
>5
160 - 180
>5
160 - 180
85 - 95
3-5
150 - 170
complex
85 - 90
3-5
150 - 170
arms
85 - 90
3-5
150 - 170
legs
85 - 90 75 - 85 65 - 75
3-5 <3 <2
150 - 170 130 - 150 120 - 140
Development zone Development zone - strength Stabilisation zone Compensation zone
intensive endurance training extensive endurance training
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Training means General training means
Specific training means
- cross running - bike / mountain bike - canoeing - rowing - inline skating - swimming - athletics (running, jumping)
- cross country skiing - roller skiing
- basic shooting (without physical stress) - alpine skiing (with cross country skis) - imitation exercises
- shooting under physical stress - cross country skiing / roller /skiing and shooting under physical stress
- gymnastics - sports games - general strength exercises - functional strength training Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
17
Training methods Continuous method
Method
Continuous training
Duration/ intensity
long/ low
long/ medium
Change training
long/ high
Complex Biathlon training
long/change
Continuous method: long/low
high-medium
Interval method: Short/very high Break: shooting
Effectiveness
Regeneration
Basic endurance ability
Specific basic endurance ability
Strength endurance ability
Competition specific endurance ability
Intensity: maximum = above competition velocity; very high = 95-100 %; high = 90-95 %; medium = 80-90 %; low = 75-85 % of competition velocity Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Training methods Continuous method
Method
Continuous training
Duration/ intensity
long/ low
long/ medium
Change training
long/ high
Interval method
Complex Biathlon training
long/change
Continuous method: long/low
high-medium
Interval method: Short/very high Break: shooting
Effectiveness
Regeneration
Basic endurance ability
Specific basic endurance ability
Strength endurance ability
Competition specific endurance ability
Specific speed ability
Intensity: maximum = above competition velocity; very high = 95-100 %; high = 90-95 %; medium = 80-90 %; low = 75-85 % of competition velocity Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
18
Training methods Continuous method
Method
Continuous training
Duration/ intensity
Effectiveness
long/ low
Regeneration
long/ medium
Basic endurance ability
Change training
long/ high
Interval method
Complex Biathlon training
Long-term interval training
long/change
Continuous method: long/low
high-medium
Interval method: Short/very high
Stage: short/maximum
Break: shooting
Break: long/low
Specific basic endurance ability
Strength endurance ability
Total: long
Competition specific endurance ability
Specific speed ability
Specific strength ability
Intensity: maximum = above competition velocity; very high = 95-100 %; high = 90-95 %; medium = 80-90 %; low = 75-85 % of competition velocity Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Training methods Continuous method
Method
Continuous training
Duration/ intensity
Effectiveness
long/ low
Regeneration
long/ medium
Basic endurance ability
Change training
long/ high
Interval method
Complex Biathlon training
Long-term interval training
Circuit training
long/change
Continuous method: long/low
Total: long
Load: short
high-medium
Interval method: Short/very high
Stage: short/maximum
Intensity: high/medium
Different resistance and repetitions
Break: shooting
Break: long/low
Break: passive
Break: passive
Specific basic endurance ability
Strength endurance ability
Competition specific endurance ability
Specific speed ability
Specific strength ability
Basic strength ability
Intensity: maximum = above competition velocity; very high = 95-100 %; high = 90-95 %; medium = 80-90 %; low = 75-85 % of competition velocity Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
19
Methodical structure of training
• Introduction • Competition system and performance structure • Basics for training organisation • Methodical structure of training
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Athletic training (timeline) Long-term: 4 years and more • long-term performance build-up (basic-, build-up-, follow-up-, high-performance training) • Olympic Cycle Medium-term: 3-4 weeks – 1 year • • •
Annual training Macrocycle (half a year, year) Mesocycle (3-4 weeks)
Short-term: 1 day – 1 week • • • •
Weekly training Microcycle (3-4 days) Dayly training Training session Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
20
Methodical structure of training (annual planning)
8 important steps in the correct order!
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Methodical structure of training (annual planning) (1) Determination of time and number of competition peaks per year
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
21
Methodical structure of training (macrocycle) 1. MACROCYCLE
2. MACROCYCLE
25 weeks
27 weeks
WWW C C C
Competitions:
NCH
14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 1
April
May
June
July
August
September
October
Jürgen Wick •
November
December
O W G
WWW C C C 2
3
4
January
ITU 2013 science + triathlon world conference •
5
6
7
WWW C C C 8
9 10 11 12 13
February
March
Magglingen/Switzerland
Methodical structure of training (annual planning) (1) Determination of time and number of competition peaks per year (2) Specification of performance targets and subgoals within a training year (3) Tasks, contents and methods of training in single periods
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
22
Methodical structure of training (macrocycle) 1. MACROCYCLE
2. MACROCYCLE
25 weeks
TransitionPe riod
27 weeks
PreparationPeriod
Comp.- T Period P
PreparationPeriod
WWW C C C
Competitions:
CompetitionPe riod
NCH
14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 1
April
May
June
July
August
September
October
Jürgen Wick •
November
O W G
WWW C C C
December
2
3
4
January
5
6
7
WWW C C C 8
9 10 11 12 13
February
ITU 2013 science + triathlon world conference •
March
Magglingen/Switzerland
Methodical structure of training (macrocycle) 1. MACROCYCLE
2. MACROCYCLE
25 weeks
TransitionPe riod
27 weeks
PreparationPeriod
Training with general training means
Comp.- T Pe riod P
Training with semi-specific/specific training means (Roller Ski; Ski)
semi-specific TM (Roller Ski)
(Bike; Cross; Athletics; Swimming; Canoeing, ...)
recov. Tr.
PreparationPeriod
Comp. sem.TM gen. TM rT general training m.
Competitions with specific training means (Ski) general training means
WWW C C C
Competitions:
CompetitionPe riod
NCH
14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 1
April
May
June
July
August
September
October
Jürgen Wick •
November
December
O W G
WWW C C C 2
3
4
January
ITU 2013 science + triathlon world conference •
5
6
7
WWW C C C 8
February
9 10 11 12 13
March
Magglingen/Switzerland
23
Variant annual structure 1. MACROCYCLE
2. MACROCYCLE
25 weeks
TransitionPe riod
27 weeks
PreparationPeriod
Comp.- T Pe riod P
PreparationPeriod
CompetitionPe riod
Double periodisation
Competitions:
WWW C C C
NCH
14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 1
April
May
June
July
August
September
October
November
O W G
WWW C C C
December
2
3
4
5
January
6
7
WWW C C C 8
9 10 11 12 13
February
March
MACROCYCLE 52 weeks
TransitionPe riod
Pre parationPe riod
CompetitionPe riod
Single periodisation WWW C C C
Competitions:
14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 1
April
May
June
July
August
September
October
Jürgen Wick •
November
O W G
WWW C C C
December
2
3
4
5
January
6
7
WWW C C C 8
9 10 11 12 13
February
ITU 2013 science + triathlon world conference •
March
Magglingen/Switzerland
Methodical structure of training (macrocycle) – example Cross Country Skiing
Regeneration
Regeneration, Education, Holidays
WC WC WC
World Championships
Regeneration WC
Regeneration
Ski)
Regeneration
4 Weeks Stage V
Tour de Ski
(bike, Hill walks, Athletics, Canoeing, Rowing, Inline Skating)
WC WC WC WC
semispecific training means (Roller, Cross,
17 Weeks Stage IV
Stage III
Performance Test
Performance Test
Training with specific Training with and general training means
TransitionPeriod
WC
31 Weeks Stage II
stage I
Competition Period
WC WC
Preparation Period
18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
May
June
July
August
September
October
November December
Jürgen Wick •
January
February
ITU 2013 science + triathlon world conference •
March
April
Magglingen/Switzerland
24
Methodical structure of training (annual planning) (1) Determination of time and number of competition peaks per year (2) Specification of performance targets and subgoals within a training year (3) Tasks, contents and methods of training in single periods (4) Training courses and altitude training courses in the yearly training plan (5) Control competitions and performance tests (6) Performance diagnostical checkup
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Methodical structure of training (macrocycle) 1. MACROCYCLE
2. MACROCYCLE
25 weeks
TransitionPe riod
27 weeks
PreparationPeriod
Training with general training means
Comp.- T Pe riod P
Comp. sem.TM gen. TM rT general training m.
(Bike; Cross; Athletics; Swimming; Canoeing, ...) Shoot.
altitude:
Bike
Bi/Ro/Ski
Ski
6 7
15
9
Tr
Diagnostics: D
D
Co
Competitions with specific training means (Ski) general training means
Complex
Compl.
7
WWW Tr C C C
Competitions:
CompetitionPe riod
Training with semi-specific/specific training means (Roller Ski; Ski)
semi-specific TM (Roller Ski)
recov. Tr. training courses:
PreparationPeriod
NCH
D
May
June
July
August
September
October
Jürgen Wick •
November
December
O W G
Tr
D
Co
WWW C C C
Co
14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 1
April
19
9
WWW C C C 2
3
4
January
ITU 2013 science + triathlon world conference •
5
6
7
8
February
9 10 11 12 13
March
Magglingen/Switzerland
25
Methodical structure of training (annual planning) (1) Determination of time and number of competition peaks per year (2) Specification of performance targets and subgoals within a training year (3) Tasks, contents and methods of training in single periods (4) Training courses and altitude training courses in the yearly training plan (5) Control competitions and performance tests (6) Performance diagnostical checkup (7) Planning of training in the phase of direct competition preparation (DCP) for the annual competition peak
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Methodical structure of training (macrocycle) 1. MACROCYCLE
2. MACROCYCLE
25 weeks
TransitionPe riod
27 weeks
PreparationPeriod
Training with general training means
Comp.- T Pe riod P
Comp. sem.TM gen. TM rT general training m.
recov. Tr. Shoot.
altitude:
Bike
Bi/Ro/Ski
Ski
6 7
15
9
Tr
Diagnostics: D
D
Co
DCP Competitions with specific training means (Ski) general training means
Complex
Compl.
7
WWW Tr C C C
Competitions:
CompetitionPe riod
Training with semi-specific/specific training means (Roller Ski; Ski)
semi-specific TM (Roller Ski)
(Bike; Cross; Athletics; Swimming; Canoeing, ...) training courses:
PreparationPeriod
NCH
D
May
June
July
August
September
October
Jürgen Wick •
November
December
O W G
Tr
D
Co
WWW C C C
Co
14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 1
April
19
9
WWW C C C 2
3
4
January
ITU 2013 science + triathlon world conference •
5
6
7
8
February
9 10 11 12 13
March
Magglingen/Switzerland
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Methodical structure of training (annual planning) (1) Determination of time and number of competition peaks per year (2) Specification of performance targets and subgoals within a training year (3) Tasks, contents and methods of training in single periods (4) Training courses and altitude training courses in the yearly training plan (5) Control competitions and performance tests (6) Performance diagnostical checkup (7) Planning of training in the phase of direct competition preparation (DCP) for the annual competition peak (8) Consideration of the performance and personality development of the athlete Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Methodical structure of training (meso- and microcycle)
2 different ways!
Seiler & Kjerland (2006) Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
27
Methodical structure of training (mesocycle) Intensity
Basic endurance
Basic endurance
Competition specific endurance
GA
GA
wsA
(% max)
PreCompetition Competition training
WT
WK
High intensity
Intensity (% max)
Low intensity
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Methodical structure of training (microcycle) Intensity (% max)
GA
4 Types
GA
wsA
Basic endurance
Basic endurance
+
+
Strength endurance
Strength endurance
(lower intensity)
(higher intensity)
Competitionspecific endurance +
WT
Precompetition training
WK
Competition
(intensity individual)
Speed strength (high intensity)
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
28
Methodical structure of training (meso- and microcycle)
550 competition shots
450 400 350
Single start (all 30 s), continuous running, time
300
Leg distances 3.0-4.0 km
250
Sprint
Individual
9 19 8 98 /9 9 19 99 /0 0 20 00 /0 1 20 01 /0 2 20 02 /0 3 20 03 /0 20 4 04 /0 5 20 05 /0 6 20 06 /0 7 20 07 /0 8 20 08 /0 20 9 09 /1 0 20 10 /1 1 20 11 /1 2
97
7/ 19 9
96
6/ 19 9
5/ 19 9
4/ 19 9
3/
94
95
200 19 9
competition kilometres / shots
competition kilometres
500
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Methodical structure of training (meso- and microcycle) • The same training contents within the microcycles • The same training volume and training intensity in GA- (basic endurance) and wsA - (competition-specific endurance) microcycle • 6 days of workload : 1 day of recovery
GA
wsA
WT
Wettkampf
Typical block periodisation in Biathlon in the early 1980s (Schote, 1985) Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
29
Methodical structure of training (meso- and microcycle) Team/Mix Mass Pursuit 550
competition kilometres / shots
500
Leg distances max. 2.5 km
Relay
competition kilometres
Group-, Mass-Start, tactical running, against sportive counterpart
competition shots
450 400 350 300
Individual
250
Sprint
Single start (all 30 s), continuous running, time Leg distances 3.0-4.0 km
200
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Methodical structure of training (meso- and microcycle) • Differentiation of the training intensity within the GA-microcycle (stabilisation zone, development zone low/high) • Increase of strenght-endurance within the GA-microcycle • Shorter legs / higher intensity on the last day of the GA-microcycle • 4 - 5 days of workload : 1 - 1,5 day of recovery • Greater individualisation in pre-competition training GA
GA
wsA
WTr
WK
Typical block periodisation in Biathlon after 1998 Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
30
Two different ways – the same result !? 7,2
Germany
Skiing velocity (m/s)
7,1
Norway
7,0 6,9 6,8 6,7 6,6 6,5 6,4 6,3 1999
2000
2001
2002
2003
2004
2005
2006
2007
2008
2009
2010
2011
2012
Comparision between skiing velocity at Olympic Games and World Championships in men‘s Biathlon (5 competitions/year, 4 athletes/nation)
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
Thank you for your attention! Institute for Applied Training Science Marschnerstraße 29, 04109 Leipzig, Germany Dr. Jürgen Wick Deputy Director E-Mail: wick@iat.uni-leipzig.de Phone: + 49 341 4945 - 195 Fax: + 49 341 4945 - 400
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Literature Enoksen, E., Aukland, F. & Harnes, E. (2010). Das norwegische Trainingsmodell im Skilanglauf. Leistungssport, 40 (3), 39-48. Faude, O., Kindermann, W. & Meyer, T. (2009). Lactat threshold concepts: How valid are they? Sports medicine, 39 (6), 469-490. Nitzsche, K. (1998). Biathlon. Leistung - Training - Wettkampf. Wiesbaden: Limpert. Schnabel, G., Harre, H.-H. & Krug, J. (2011). Trainingslehre - Trainingswissenschaft. Aachen: Meyer & Meyer. Schote, G. (1985). Effektive Gestaltung der Belastungsdynamik in Mikro- und Mesozyklen - eine Möglichkeit zur Steigerung der Wirksamkeit des Lauftrainings von Biathlonsportlern der 3. Förderstufe. Dissertation, Deutsche Hochschule für Körperkultur Leipzig. Seiler, K. S. & Kjerland, G. Ø. (2006). Quantifying training intensity distribution in elite endurance athletes: is there evidence for an “optimal” distribution? Scand J Med Sci Sports, 16, 49-56. Seiler, S. & Toennessen, E. (2009). Intervals, Thresholds, and long slow distance: the role of intensity and duration in endurance training. Sportscience, 13, 32-53. Thieß, G. & Schnabel, G. (1987). Leistungsfaktoren in Wettkampf und Training. Berlin: Sportverlag. Wick, J. (2011). Aktuelle Aspekte der Leistungs- und Trainingssteuerung in den Ausdauersportarten. Leistungssport, 41 (4), 14-18.
Jürgen Wick •
ITU 2013 science + triathlon world conference •
Magglingen/Switzerland
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