1. PRINCIPLES OF TRAINING

2. TRAINING PRINCIPLES  The application of these training principles to specific training methods should elicit the best possible outcome.  The core training principles are (SIDOF)  Specificity  Intensity  Duration  Overload (progressive)  Frequency

3. Other important training principles are  Detraining (reversibility)  Maintenance  Individuality  Diminishing returns  Variety

4. SPECIFICITY For an athlete to obtain optimal fitness from a training program, the training program needs to be specific to: The energy systems used for the sport. The fitness components. Muscle groups. Skills used.

5. INTENSITY Refers to the exertion applied during the work phase of the training program. Methods of ascertaining and applying intensity to training include; % of max HR. % VO 2 max. RPE Accelerometers GPS tracking

6. Heart rate training zone chart ZONE INTENSITY LEVEL Zone 1 65-75% Aerobic (easy pace) Zone 2 75-85% Aerobic Threshold range (working a little harder) Zone 3 85-95% Aerobic Conditioning (steady-state training) Zone 4 95-105% Lactate/Anaerobic Threshold range (tempo workouts or higher-intensity interval training) Zone 5 > 105% VO2 Max (max effort, cannot be sustained long-term)

7. See Figure 7.3 pg 245

8. DURATION Duration can refer to; the length of the training program (e.g. 12 months) The minimum time a training program needs to be performed before chronic adaptations are evident The length of the actual training session The length of time of a bout of exercise during a training session.

9. Periodisation – the planned variation in training methods, volume and intensity designed to bring about optimal performance at a specified time. Tapering – the reduction in training volume before competition Peaking – the manipulation of training to ensure a performer is at their optimal physiological state before a competition.

10. Periodisation Periodisation is divided into three types of time blocks or cyces. –Macrocycle – a long training period, usually 12 months. –Mesocycle – a segment of the macrocycle, usually 3 to 6 weeks –Microcycle – a smaller segment of a mesocycle, between five and ten days, usually seven. –Refer to p.292-3 text

11. OVERLOAD (PROGRESSIVE) Improvements occur in the body due to adaptations to stress. As a body adapts to a workload the body is able to cope with it better – therefore to further improve, the workload needs to be increased. –Plateau – to reach a level or period where no change is observed. –Overload – a planned increase in training stimulus to cause a positive long term adaptation

12. FREQUENCY Refers to how often the athlete trains. In most cases improvement will only be seen if the frequency is 3 or more times a week. This would vary depending on the specificity of the training (lower training intensities need less time to recover than higher training intensities. Catabolic effect – the destructive metabolism (breakdown) of muscle tissue and other compounds in the body Anabolic effects – the building of proteins and muscle tissue. Split routines – when different body parts are trained on different days

13. Reversibility or De - Training When an athlete stops training the reversal of fitness gains occurs much quickly than they where achieved. Aerobic gains lost more quickly. Strength loses tend to be a lot slower

14. Maintenance Fitness gains can be maintained by training twice a week. Participants avoid detraining during the offseason (by training twice a week) and return to a new pre-season with no loss of fitness.

15. Individuality Individuals respond differently to a similar training stimulus. Reasons include; –Genetic disposition –Initial fitness levels –Preparedness –Adaptive response.

16. Diminishing Returns As an athlete continues to train, the rate of improvement will significantly slow down the fitter a person gets. An untrained performer will show greater initial improvements than their trained counterparts. Refer to Fig. 7.7 p.252 text

17. Variety Sometimes variety in training stops athletes becoming bored. By changing the training occasionally but still focussing on specific energy system's, gains in fitness can still be made. E.g. a long distance cyclist do an occasional pool session or a barbell bench press to a dumbbell bench press. Runners may choose different venues. (hills, forests, beaches)

18. Watch “Hungry Beast” –First 5 mins related to cyclist and training.