To Make A Triathlete (Triathlon Conditioning) By: Farshad Najafipour, MD, PhD. & Farzad Najafipour, Physiotherapist. Table of Contents PREFACE ........................................................................................................ 9 AEROBIC ENDURANCE TRAINING ................................................................. 11 LONG SLOW DISTANCE TRAINING .................................................................... 12 PACE/TEMPO TRAINING .................................................................................... 12 INTERVAL TRAINING ......................................................................................... 13 REPETITION TRAINING ...................................................................................... 14 FARTLEK TRAINING ........................................................................................... 14 LACTATE THRESHOLD TRAINING .................................................................. 15 LACTATE THRESHOLD TRAINING SESSIONS ...................................................... 16 THE LACTATE THRESHOLD ........................................................................... 18 LACTATE THRESHOLD AS A PERCENTAGE OF VO 2 MAX ................................. 19 LACTATE THRESHOLD AND TRAINING .............................................................. 21 VO2 MAX, AEROBIC POWER& MAXIMAL OXYGEN UPTAKE .......................... 23 VO2 MAX IN ATHLETES AND NON ATHLETES .................................................. 24 TRAINING & VO2 MAX ..................................................................................... 26 VO2 MAX AS A PREDICTOR OF PERFORMANCE ................................................ 27 FACTORS AFFECTING VO2 MAX ....................................................................... 27 DETERMINING VO2 MAX .................................................................................. 28 VO2 MAX AT ALTITUDE ................................................................................... 29 EFFECTS OF AGING ON VO2 MAX ..................................................................... 29 HOW TO DETERMINE LACTATE / ANAEROBIC THRESHOLD ........................... 31 LABORATORY TESTING OF ANAEROBIC THRESHOLD ....................................... 31 PORTABLE LACTATE ANALYZER....................................................................... 34 CONCONI TEST .................................................................................................. 34 10KM RUN, 30KM CYCLE, 30 MIN TIME TRIAL ................................................ 35 HEART RATE PERCENTAGE ............................................................................... 35 THE LACTATE THRESHOLD DEBATE ................................................................. 35 LACTIC ACID, BLOOD LACTATE & THE “LACTIC ACID MYTH” ......................... 37 4 To Make A Triathlete LACTIC ACID AND OXYGEN .............................................................................. 37 LACTATE IS NOT A WASTE PRODUCT ............................................................... 38 LACTATE ACCUMULATION ................................................................................ 40 LACTIC ACIDOSIS .............................................................................................. 40 ACIDOSIS AND FATIGUE .................................................................................... 41 LACTATE ACCUMULATION AND EXERCISE ....................................................... 42 TO SUMMERIZE... ............................................................................................... 42 ENERGY SYSTEMS IN SPORT & EXERCISE ...................................................... 44 ATP – THE BODY‟S ENERGY CURRENCY .......................................................... 44 ENERGY SOURCES TO REPLENISH ATP ............................................................. 45 THE THREE ENERGY SYSTEMS .......................................................................... 47 THE ATP-PCR SYSTEM ..................................................................................... 47 THE GLYCOLYTIC SYSTEM ................................................................................ 48 THE OXIDATIVE SYSTEM ................................................................................... 49 ENERGY SYSTEMS & TRAINING ........................................................................ 51 ENERGY SYSTEMS USED IN SPORTS .................................................................. 51 A NEW MODEL FOR ENERGY SYSTEMS? ........................................................... 52 DELAYED ONSET MUSCLE SORENESS (DOMS) .............................................. 54 CAUSES OF DELAYED ONSET MUSCLE SORENESS ............................................ 54 REDUCING THE EFFECTS OF DELAYED ONSET MUSCLE SORENESS .................. 56 MUSCLE ANATOMY & STRUCTURE............................................................... 57 THE SLIDING FILAMENT THEORY OF MUSCLE ACTION .................................. 61 THE SARCOPLASMIC RETICULUM ..................................................................... 62 EXCITATION-CONTRACTION COUPLING ............................................................ 62 HEART RATE TRAINING: FINDING THE RIGHT ZONE FOR YOU ....................... 64 THE LIMITATIONS OF HEART RATE TRAINING .................................................. 64 HEART RATE TRAINING ZONES ......................................................................... 65 THE KARVONEN FORMULA (HEART RATE RESERVE) ....................................... 66 THE CONCONI TEST FOR MEASURING LACTATE THRESHOLD .......................... 67 HEART RATE TRAINING TO INCREASE LACTATE THRESHOLD .......................... 69 THE BRUCE TREADMILL TEST ....................................................................... 70 ENDURANCE TESTS ...................................................................................... 72 BALKE 15 MINUTE RUN .................................................................................... 72 COOPER 12 MINUTE RUN .................................................................................. 73 MULTISTAGE SHUTTLE RUN ............................................................................. 73 To Make A Triathlete 5 ROCKPORT TEST ................................................................................................ 73 ACCLIMATIZATION TO ALTITUDE ................................................................. 74 HIGH ALTITUDE ENVIRONMENT ....................................................................... 74 ACUTE RESPONSE TO ALTITUDE ....................................................................... 75 ACCLIMATIZATION TO ALTITUDE ..................................................................... 77 PREPARING FOR COMPETITION AT ALTITUDE ................................................... 80 ALTITUDE TRAINING .................................................................................... 81 LIVE HIGH - TRAIN LOW ................................................................................... 82 HEART RATE RESERVE... HOW TO DETERMINE YOUR HEART RATE TRAINING ZONE ........................................................................................................... 83 INTERVAL TRAINING FOR SPORT SPECIFIC ENDURANCE ............................... 85 INTERVAL TRAINING IS SUITABLE FOR MANY SPORTS ..................................... 86 INTERVAL TRAINING SESSIONS ......................................................................... 87 THE CARDIOVASCULAR SYSTEM AND EXERCISE ........................................... 89 IMMEDIATE RESPONSE OF THE CARDIOVASCULAR SYSTEM TO EXERCISE ....... 90 ADAPTATIONS IN THE CARDIOVASCULAR SYSTEM ........................................... 93 HYPERTROPHY IN HUMAN MUSCLE ............................................................. 96 HYPERPLASIA IN HUMAN MUSCLE ............................................................... 98 HOW TO DESIGN A RESISTANCE TRAINING PROGRAM FOR YOUR SPORT... 100 STEP 1 - EVALUATION AND ASSESSMENT ....................................................... 100 STEP 2 - EXERCISE SELECTION ........................................................................ 101 STEP 3 - FREQUENCY ....................................................................................... 103 STEP 4 - EXERCISE ORDER ............................................................................... 104 STEP 5 - LOADING & REPETITIONS .................................................................. 106 STEP 6 - VOLUME ............................................................................................. 107 STEP 7 - PROGRESSION .................................................................................... 108 STRENGTH TESTS ....................................................................................... 110 MAXIMAL STRENGTH ASSESSMENT (1-RM) ................................................... 110 STRENGTH ENDURANCE ASSESSMENT ............................................................ 115 MUSCULAR ENDURANCE TRAINING ........................................................... 116 THE DIFFERENT TYPES OF MUSCULAR ENDURANCE ...................................... 116 WEIGHT TRAINING PROGRAMS FOR BUILDING MAXIMUM STRENGTH ...... 121 6 To Make A Triathlete MAXIMAL STRENGTH TRAINING OVER BODYBUILDING ................................ 121 DESIGNING MAXIMAL STRENGTH WEIGHT TRAINING PROGRAMS ................ 122 SAMPLE MAXIMAL