1. Typical ‘Supercompensation’ Model
Training
impulse
Current
trained
level
Supercompensation
Reversibility
Immediate
response
Recovery/
regeneration
Time
Short-term
overreaching

2. Structure Note: Loading increases each Meso (block of Micros)
4 Week Meso = e.g. 3 weeks progressive loading and 1 week recovery = 3:1

3. Intensity (need to define what “intense” is!)

4. CSCTA Tech Level 3, Calgary 2005
The “Global Athlete”
Optimal
Under - performance
Competition Sequencing
PHYSIOLOGY
BIOMECHANICS
PSYCHOLOGY
TACTICS
HEALTH
LIFESTYLE
SEQUENCE OF TRAINING ( Macro, Meso, Micro )
Overtrained /
Under - rested
Optimal /
Under - performance
Overtrained /
Under - rested
Optimal / Poor
Optimal / Illness
Competition
Analysis
Volume
Wt.
Train. %
Fat
Emotional
Stability
Psych
Non-training
Stress
Health
Social
Intensity
Confidence
Recovery
Training
Sickness
Fatigue
Focus
Cognitive
Stress
Repetition
Equipment
Muscle
Fatigue
Work
School
Finance
DJS 99
Shane P. Esau, M.Kin.

5. Variety Athletes will adapt to a constant stimulus rapidly! Training
impulse
Training
impulse
Short-term
overreaching
Time

6. Individualization
Each athlete will react differently to the same stimulus
Training
impulse
Athlete A
Athlete B
Short-term
overreaching
Time
Long-term
Overreaching/
Over-training

7. Energy Systems: Physiology
Jared Fletcher, PhD(c)
Human Performance Lab
Faculty of Kinesiology
University of Calgary
To add the All Caps title to the Identification bar on the bottom go to “View” – “Header and Footer” – and add the title to the “footer” box. Then click apply to all
SNC 301 Module 15

8. Energetics Energy/Power Output Time SNC 301 Module 15 ATP-CP ANAEROBIC
GLYCOLYSIS
Energy/Power Output
OXIDATIVE
10 s 30 s s min 15 min+
Time
SNC 301 Module 15

9. “Immediate Energy System”
ATP-CP System
“Immediate Energy System”
10 s 30 s s min 15 min+
High power
Very low capacity
Time to peak power: <0.5 s
Capacity: 8 – 12 s
Anaerobic Alactic
ATP-CP
Energy/Power Output
Cr + ATP  ADP + Pi + Energy
Time
SNC 301 Module 15

10. Energetics Energy/Power Output Time SNC 301 Module 15 ATP-CP ANAEROBIC
GLYCOLYSIS
Energy/Power Output
OXIDATIVE
10 s 30 s s min 15 min+
Time
SNC 301 Module 15

11. Recovery of Phosphagens
0 sec – 15%
1 min %
2 min %
4 min %
6 min exhaustive exercise (~300 W, filled circles) and isometric contractions (open circles) sustained at 66% MVC to fatigue
Harris et al. Pflugers Arch. 367:
301 Module 15

12. Intensity (% max effort) 98-100% Repetitions (number) 4-6
0 sec – 15%
1 min %
2 min %
4 min %
Interval
Work phase
1-10 sec / m
Rest phase
sec (passive)
Work : Rest ratio
1:10
Intensity (% max effort)
98-100%
Repetitions (number)
4-6
Sets (number)
2-4
Rest between sets
5-10 min light swimming
Reps depend on ability to maintain velocity and form – Quality over Quantity
Need to time them and watch!!
Get feedback from athletes

13. “Short-term Energy system”
Anaerobic Glycolytic
“Short-term Energy system”
Energy/Power Output
10 s 30 s s min 15 min+
High Power
Limited Capacity
Time to peak power: >8 s
Capacity: 2-3 mins
Anaerobic Lactic
ATP-CP
ANAEROBIC
GLYCOLYSIS
Stored CHO  ATP + La- + H+
Time
SNC 301 Module 15

14. Effect of active recovery on blood lactate removal rates
Fletcher and Esau. Effect of cooldown distance on blood lactate clearance in Paralympic Swimmers (in preparation).

15. Interval
Work phase
30-120s / 50 – 150m
Rest phase
90-360s (active/swimming light)
Work : rest ratio
1:3
Intensity (% max effort)
80-85%
Repetitions (number)
4-6
Sets (number)
1-4
Rest between sets
5-10 min
Accumulate waste produces throughout the rep
Short recovery promotes ACCUMULATION
“near full” recovery between sets promotes TOLERANCE

16. “long term energy system”
Aerobic
“long term energy system”
Low power
Large capacity
Time to peak power: 2-3 mins
Capacity: “limitless”
ATP-CP
ANAEROBIC
GLYCOLYSIS
Energy/Power Output
AEROBIC
CHO, Fats + O2 
ATP + CO2 + H20
10 s 30 s s min 15 min+
Time
SNC 301 Module 15

17. Time to “steady-state” depends on intensity
MAX
Time to “steady-state” depends on intensity
Above Anaerobic Threshold, steady-state is not attained

18. Aerobic Training Zones
Energy/Power Output
VO2max
Threshold
Recovery
10 s 30 s s min 15 min+
Time
SNC 301 Module 15

19. Aerobic Training Zones
VO2max
Work phase
200 – 500m / 3-10 min
Rest phase
3-10 min (active)
Work : rest ratio
1:1
Intensity (% max effort)
90 – 95% of max HR – 95 – 105% of VO2max pace
Repetitions (number)
Accumulate 12 – 25 min
Sets (number)
1-3
Rest between sets
10-15 min (active)
SNC 301 Module 15

20. Aerobic Training Zones
Threshold
Work phase
4-15 min – 1500m
Rest phase
Dependent on work interval
Work : rest ratio
2:1 – 5:1 (active)
Intensity (% max effort)
Anaerobic threshold –5% to +10%
Repetitions (number)
3-10
Sets (number)
1-3
Rest between sets
Variable – active rest
SNC 301 Module 15

21. Aerobic Training Zones
Recovery
Work phase
min
Rest phase
n/a
Work : rest ratio
Intensity (% max effort)
<70%
Repetitions (number)
Continuous
Sets (number)
Rest between sets
SNC 301 Module 15

22. Approximate % Best Time Proportion of Work Load to Rest
Energetic Zone
Approximate % Best Time
Proportion of Work Load to Rest
Training factors I
60%
(5:1)
Endurance II
70%
(2:1)
Endurance with Limited Speed Factor
III
80%
(1:1)
Endurance and Speed Equal IV
90%
(1:3)
Speed with Limited Endurance Factor V
100%
(1:5)
Speed
Note: Zones will be explained in an activity in the module.

23. Discussion Topic …
What are some ways to organize your group to optimize training?
Keep individualization in mind … athletes will do better with attention to their individual needs
Separate the groups into distance lane and middle distance lane. 23

24. Influence of maturation...90 80 70 60 50 40 30 20 10
Annual gain in various
characteristics of performance
capacity of young swimmers
Max anaerobic power
(Margaria)
Improvement in a year (%)
Exc CO2
VO2max
B[La] post
anaerobic exercise
Make sure the specialist defines/explains each of the terms and what the shape of each line means.
AnT
Age (years)
Voitenko, 1985 24

25. Activity #1: Designing a Set
Break in to 5 groups – coaches with similar athlete age and competitive level.
Each group will focus on 1 energy system
Each group create sample set for their 1 energy system.
Each group presents their set to class for discussion and feedback.
Sample Learning Activity

26. Activity #2: Designing a Practice
Remain in same 5 groups.
Each group creates a 2 hour practice that supports the set they created in the previous activity.
e.g. the group who designed a set to train VO2 Max will design a practice based on a VO2 Max main set.
Each group presents their practice to class for discussion and feedback.

27. Energetics Energy/Power Output Time V IV III II I SNC 301 Module 15
ATP-CP IV
ANAEROBIC
GLYCOLYSIS
Energy/Power Output
III II
OXIDATIVE I
10 s 30 s s min 15 min+
Time
SNC 301 Module 15

28. Recovery and Nutrition
Specialist may wish to integrate training on Adaptation, Recovery, Regeneration at this time. Note: Interference is an essential unit to be trained and understood.
SNC 301 Module 16 28

29. Influence of dietary CHO and training on Glycogen stores
Wilmore and Costill, 1994

30. Functions of Carbohydrate
Major energy source , particularly in high - intensity activity
Its presence regulates fat and protein metabolism
The nervous system relies exclusively on CHO for energy
Muscle and liver glycogen are synthesized from CHO

31. Glycogen Limited storage in muscle
Anaerobic Training improves glycogen storage
Replacement takes 12 hours to 3 days depending on type of muscle fiber and rate of depletion (intensity and duration of exercise)
Inadequate replacement will compromise subsequent sessions
Consume CHO rich snack immediately after training ( g/kg)
SNC 301 Module 15 31

32. Glycogen Replacement SNC 301 Module 15 Workload % VO2max Event
Dominant Fuel
Dominant Fiber
Fuel Time
Replacement Time
30-50
Channel
Fat I NA
50-70
Long distance
Fat-Glycogen
2 Hr
24 Hr
85-100
1500m
Glycogen
IIA - I
< 80 min
12 – 24 Hr
100
800m
40 min
110
400m
IIA – I- IIB
30 min
12 Hr – 3 days
120
200m
20 min
140
100m
IIA – IIB
15 min
>140
25-50m
CP/ Glycogen
IIB
8 min
30sec/3 days
SNC 301 Module 15 32

33. Activity #3: Planning a Week
Remain in groups from previous activities.
Each group creates a weekly plan, for a T2C swimmer, based on the average number of practices the coaches in the group have (max 8).
Plan must show order in which energy system was focused on each practice. (top two)
Each group presents their weekly plan to class for discussion and feedback.
Specialist – may want to have coaches ingrate the first steps to their 302 presentation of their Micro
SNC 301 Module 15 33

34. Aggressive recovery needed if
Recovery nutrition
Aggressive recovery needed if
training more than once per day or training volumes increase
Goals:
Refuel
Repair
Re-hydrate
Have specialist define each term + give an explanation
SNC 301 Module 15 34

35. Recovery nutrition A.S.A.P.
Insulin independent glycogen synthesis ( mins post Ex.)
Pre-plan and have a portable nutrition source close at hand
Fluids: 150% of lost weight or pale urine.
g carb/kg (45+grams) in the first hour and then follow training diet.
First snack high on Glycemic Index (GI) then lower GI for later foods.
Protein: g every 2 hrs.
SNC 301 Module 16 35

36. Glycemic Index of Some Common Foods
Low G.I. (<60)
Fructose
Apple
Applesauce
Cherries
Kidney beans
Chick peas
Lentils
Dates
Figs
Peaches
Plums
Ice cream
Milk
Yogurt
Tomato soup
High G.I. (>85)
Glucose
Sucrose
Maple syrup
Honey
Bagel
Candy
Corn flakes
Carrots
Crackers
Molasses
Potatoes
Raisins
Bread
Soda
Med. G.I. (60-85)
All-bran cereal
Grapes
Oatmeal
Orange juice
Pasta
Rice
Yams
Corn
Whole-grain rye bread
Baked beans
Potato chips
SNC 301 Module 16 36

37. Amount of CHO Highest synthesis occurs with large amounts of CHO
1.0 to 1.2 grams / kg / hour
15 to 60 min intervals
for up to 5 hours post exercise
Jentjens and Jeukendrup Sports Med 33 (2): , 2006
SNC 301 Module 16

38. Practical Tips
When appetite is depressed immediately post exercise, there is a preference for drinking fluids rather than solid foods
CHO beverages are recommended in the first few hours post exercise
Jentjens and Jeukendrup Sports Med 33 (2): , 2006
SNC 301 Module 16

39. Dietary Protein
Is used for growth, repair and maintenance of body tissues
Hemoglobin , enzymes and many hormones are produced from protein
RDA for general population g / kg
RDA for athletes in heavy training should be approx g / kg . This applies to both strength and endurance training

40. Field Testing
Specialist might canvas the coaches to provide one test each. This will get the ball rolling. Then we can move into SNC Protocol. 40

41. SNC Swimming Field Tests
Pool
7x200
50 dive
50 kick
400 kick
Dryland
Equipment
HR monitor
Stop watches
Clipboard 41

42. Data collection 7x200 Step Test 42 Date: Name SC SR HR RPE FS Lactate
Time SC SR HR
RPE FS
Lactate 42

43. Rating of Perceived Exertion Scale
Feeling Scale 6
No exertion at all 7 8
Extremely light 9
Very light 10 11
Light 12 13
Somewhat hard 14 15
Hard (heavy) 17
Very hard 18 19
Extremely hard 20
Maximal exertion 16 +5
Very good +4 +3
Good +2 +1
Fairly good
Neutral -1
Fairly bad -2 -3
Bad -4 -5
Very Bad
FS is a measure of how the athlete feels.
Cue: “How did that feel?”
RPE is a measure of how hard the athlete thinks they are working. That is, the total amount of exertion and physical fatigue, combining all sensations and feelings of physical stress and effort Cue: “How hard did you work?” 43

44. Data collection