Dr. Niamh Ní Chéilleachair 15th October 2016 Rowing Pathways to Success Physiological Demands of Rowing and How to Prepare for it Dr. Niamh Ní Chéilleachair 15th October 2016

Physiology of Rowing Strength-endurance sport Aerobic & Anaerobic Rowing has been described in the research as being Intense exercise – over a 2000 m rowing race elite rowers exercise at a “severe steady state” with the majority of work performed at 95 – 98% or maximal aerobic capacity. Intense exercise Amongst highest physiology recorded

Determinants of Rowing Performance VO2max Power at VO2max High muscle mass Slow twitch muscle fibers Blood lactate indices VO2 @ LT VO2 @ AT Of the two of these explain VO2max and blood lactate.

VO2max VO2max “The highest amount of oxygen the body can use during heavy strenuous exercise” Also know as aerobic capacity In general increases in the %O2max at which an individual can exercise over prolonged periods of time are more sensitive to training. Technique, state of training, and psychological factors can also have a positive or negative influence on performance. Thus VO2max is often referred to as the ‘prerequisite’ for good performance, i.e. it does not determine good performance but it is necessary for good performance. Integrative ability of the lungs to take in O2 and provide it to the blood, the O2 binding capacity of the blood, maximum cardiac output, type of muscles and amount of capillaries surrounding the muscle.

VO2max VO2max “The highest amount of oxygen the body can use during heavy strenuous exercise” VO2max is often referred to as the ‘prerequisite’ for good performance But it does not determine good performance Integrative ability of the lungs to take in O2 and provide it to the blood, the O2 binding capacity of the blood, maximum cardiac output, type of muscles and amount of capillaries surrounding the muscle. In general increases in the %O2max at which an individual can exercise over prolonged periods of time are more sensitive to training. Technique, state of training, and psychological factors can also have a positive or negative influence on performance. Thus VO2max is often referred to as the ‘prerequisite’ for good performance, i.e. it does not determine good performance but it is necessary for good performance.

Blood Lactate Produced even at rest ~ 1 mmol Anaerobic exercise  lactate from the breakdown of glucose or glycogen As exercise intensity ↑ lactate ↑ Can impair glycolysis and inhibit fat oxiation

Blood Lactate Why test blood lactate? Lactate indices more sensitive indicators of adaptations to training & performance Serve as indicator of training adaptation May indicate optimal training stimuli Set training intensities How is this done? Through determination of deflection points or thresholds

Blood Lactate Lactate Threshold (LT) Anaerobic Threshold (AT) The power at which the lactate concentration first rises above the resting level. You should be able to train below this intensity for >20 mins without incurring a rise in HR or lactate. Anaerobic Threshold (AT) The power at which the lactate concentration rises sharply in response to the increasing intensity. Training above this intensity cannot be sustained without incurring high lactate concentrations.

Blood Lactate Lactate Threshold (LT) Anaerobic Threshold (AT) The power at which the lactate concentration first rises above the resting level. You should be able to train below this intensity for >20 mins without incurring a rise in HR or lactate. Anaerobic Threshold (AT) The power at which the lactate concentration rises sharply in response to the increasing intensity. Training above this intensity cannot be sustained without incurring high lactate concentrations. AT

2000 m Rowing Physiology Can anyone tell me the difference between aerobic and anaerobic?

2000 m Rowing Physiology 75-80% of energy comes from aerobic energy systems 20-25% from anaerobic energy systems Accordingly, more dependant on aerobic power and capacity Can anyone tell me the difference between aerobic and anaerobic?

2000 m Rowing Physiology Oxygen required No oxygen required Aerobic Anaerobic Oxygen required Fats & carbohydrates Complex system Unlimited energy stores No oxygen required Carbohydrates Quick source of energy Limited source of energy Lactate Can anyone tell me the difference between aerobic and anaerobic?

Physiological demands for a 2000m race Training? Training should be characterised by large amounts of aerobic training UT3 UT2 UT1 Max T AT Even though all Olympic endurance events are performance at or above the lactate threshold (or ≥85% VO2max ), the large majority of the training performed is completed below lactate threshold” If we look at the lactate curve

Physiological demands for a 2000m race Training? Training should be characterised by large amounts of aerobic training BELOW anaerobic threshold “An established endurance base built from high volumes of training is an important precondition for tolerating and responding well to an increase in training intensity “ (Seiler 2010) 80% AEROBIC 20% Other even though all Olympic endurance events are performance at or above the lactate threshold (or ≥85% VO2max ), the large majority of the training performed is completed below lactate threshold”

Why 80% Aerobic? To ensure the aerobic development and physiological adaptations required to race 2000 m as fast as possible occur Physiological Adaptations Muscles Heart Lungs Blood Metabolic

Why 80% Aerobic? To ensure the aerobic development and physiological adaptations required to race 2000 m as fast as possible occur Physiological Adaptations Muscles Heart Lungs Blood Metabolic ↑ no of capillaries ↑ no & size of mitochondria ↑ oxidative enzymes ↑ in type I fibers  ↑ oxidative metabolism

Why 80% Aerobic? To ensure the aerobic development and physiological adaptations required to race 2000 m as fast as possible occur Physiological Adaptations Muscles Heart Lungs Blood Metabolic ↑ heart size ↑ blood pumped by heart ↓ heart rate

Why 80% Aerobic? To ensure the aerobic development and physiological adaptations required to race 2000 m as fast as possible occur Physiological Adaptations Muscles Heart Lungs Blood Metabolic ↑ blood volume ↑ RBCs ↑ blood flow

Why 80% Aerobic? To ensure the aerobic development and physiological adaptations required to race 2000 m as fast as possible occur Physiological Adaptations Muscles Heart Lungs Blood Metabolic Lactate: ↑ clearance ↓ production Improved aerobic power ↓ reliance on anaerobic system

Why 80% Aerobic? To ensure the aerobic development and physiological adaptations required to race 2000 m as fast as possible occur Physiological Adaptations Muscles Metabolic Lungs Heart Blood Lactate: ↑ clearance ↓ production Improved aerobic power ↓ reliance on anaerobic system

80% 20% ↑ Aerobic Capacity AEROBIC Other All of these changes take lots of aerobic training, kilometres of training on the water and allow for an increase in your VO2max, an improvement in your engine and ultimately an improvement in performance. 80% AEROBIC 20% Other

↑ Performance 80% 20% ↑ Aerobic Capacity AEROBIC Other All of these changes take lots of aerobic training, kilometres of training on the water and allow for an increase in your VO2max, an improvement in your engine and ultimately an improvement in performance. 80% AEROBIC 20% Other

Thank you!