1. HSC Enrichment Day 2013 Improving Performance

2. Workshop Overview Case Study: Triathlon Planning a training year Planning to avoid overtraining * Phases of competition * Subphases * Peaking * Tapering * Sport-specific subphases * Amount & intensity of training * Physiological considerations * Psychological development

3. Planning a Training Year (periodisation) Periodisation is the organised division of training into a number of specific blocks, periods or phases. Eg. In Triathlon: Phases of competition Pre-seasonIn-SeasonOff-Season Macrocycles Mesocycles Microcycles These are further characterised by training sub-phases of varying durations termed: Macro-cycles Mesco-cycles Micro-cycles There are 3 key training phases: 1. Pre-season 2. In-season 3. Off-season

4. Planning a Training Year (periodisation) Periodization is planned long-term variation of the volume and intensity of training to prevent overtraining and promote optimal performance at the desired time. The benefits of periodisation: A well planned, periodized training program gives a triathlete the confidence to enter the competitive season knowing that they are well prepared in all areas of their training. Principle of Training Benefit Reversibility Helps prevent overtraining by ensuring adequate recovery, at same time not allowing fitness levels to decrease Specificity Each phase is designed to prepare a specific performance component (eg. aerobic endurance) Variety Training is split into smaller units to maintain motivation, avoid boredom, overtraining and allow recovery. Overload Allows athlete to manipulate training intensity, volume and frequency.

5. Phases of Competition The 3 phases of competition in a training plan are based around the competitive year and season. Pre-season:Develop basis aerobic endurance, muscular strength, speed and sports specific skills. In-Season: Enhance the systems needed for key races, which may include the advanced training abilities of muscular endurance and power. Off-Season: Time to rest & rejuvenate from competition. The triathlete remains active, with reduced workout hours, training often in other aerobic activities.

6. Subphases http://www.youtube.com/watch?v=EKpRKcSb2OQ Macro-cycle A yearly program with the aim of peaking for a specific event. The focus is long-term objectives. eg. 1 year (Foster Triathlon) or 4 years (Olympics) Each phase of competition includes ‘subphases’ where general & more sport specific abilities are developed. The length of each phase will depend on the Triathlete’s aims. Eg: Micro-cycle A training week within the meso- cycle Training unit/day within that week the smallest time frame considered in a periodisation plan The focus is specific needs at each training session. Eg skill development Meso-cycle A phase (eg. 4 – 6 week blocks) The focus is specific training objectives, e.g. increasing muscular endurance.

7. Peaking http://www.youtube.com/watch?v=vbZvTpiif9Y Coaches use the term ‘peaking’ to describe the athlete being in the absolute best condition at a specific time for a specific competition. The most important goal for coaches and Triathletes is to increase the competitive abilities to maximal levels, and to design a well controlled training program to ensure that peak performance is attained at each point of a major triathlon competition. In order to achieve a ‘peak’ at the right time, coaches should: Follow a training plan – mapping out each phase of competition Follow the Principles of Training Monitor volume and intensity of training – eg. Recording sets, reps, skill work, heart rate Ensure the training program includes a ‘taper’ period

8. Tapering Tapering is a special training period immediately preceding the major competition during which the training stimulus is reduced in a systematic fashion to achieve a peak in performance Benefits of tapering: When the training impulse is decreased, fatigue decreases more rapidly than fitness, and increased performance results from the increasing difference between the two factors. In a well-designed taper, the body becomes rested (with all the associated benefits) and the athlete’s fitness level is well maintained. Full replenishment of the glycogen stores in your muscles and liver Heightened mental confidence – psychologically prepared for competition  Improves Performance

9. Tapering For eg, in triathlon: An effective taper has been shown to improve performance by up to 6% in well-trained athletes. During the taper, the focus of training is on the athletes the weakest discipline Reduce the volume of training Maintain the intensity of training Reduce frequency of training Every athlete is different, so practice the taper to perfect it before the key race http://www.youtube.com/watch?v=viiAR3UFlUY

10. Sport-Specific Subphases During the various sub-phases, training for Triathlon focuses on specifics such as: fitness components skill requirements The sport-specific subphases develop & follow principles of training : overload, specificity, reversibility Pre-Season: establish an aerobic training base. Targets are general fitness and motor abilities/skills In-Season: training shifts towards more skill-based fitness activities in swimming, biking and running. technical and tactical preparation. techniques (movement patterns) that are more biomechanically attuned to the specific sport.

11. Planning to Avoid Overtraining Overtraining syndrome is an accumulation of training stores that results in a decrease in performance that even with recovery may last weeks or even months. Overtraining occurs in athletes who are training for a specific event and train beyond the body's ability to recover. Athletes often exercise longer and harder so they can improve. But without adequate rest and recovery, these training regimens can backfire, and actually decrease performance. Too much overload and/or too little recovery may result in both physical and psychology symptoms of overtraining syndrome.

12. Planning to Avoid Overtraining Loss of motivation Disrupted sleep Increased anxiety and irritability Poor concentration Signs and symptoms of overtraining: Reduced VO2 max Elevated RHR Reduced immune system response Amenorrhea Constant fatigue Loss of appetite and body weight Breakdown of technique Physiological Considerations Amount and Intensity of Training Psychological Considerations http://www.youtube.com/watch?v=oEituo-Y_ms Lack of training