January 10, 2009
"Training Plans for Multisport Athletes 2nd
ed." by Gale Bernhardt
一方でLT はトレーニングによって向上する要素が高い
実際のパフォーマンスを測定する上では、VT(ventilatory threshold やそれと密接に関連する LT)が best predictor
training response rates
効果の大きさ
効果の現れるタイミング
Learning how your body responds to training and how to make adjustments will help you optimize your performance
modify training plans にあたっての Q&A
discussing training and racing intensities
giving you self-tests to estimate training zones
cover the concepts of training periodization and intensity
You need a solid base before you add long duration or long bouts of speed.
…
Once a certain level of fitness is achieved, it needs to be maintained.
With each season, further improvements can be made, but it can often take many years to build a world-class multisport athlete.
the only standard used in all the plans
adding increments of training volume or intensity followed by rest, in a structured format to achieve athletic improvement.
a periodized plan manipulates exercise volumes and intensities over the course of weeks, months, and years.
"working with your training plan" にあたっての注意点
interrelationship of volume and intensity
interrelationship of volume and intensity for long-distance training
phase
Getting yourself into peak condition will require both science and art.
Science provides data from laboratory studies.
Art is knowing when to follow a plan exactly and when to deviate.
Joe Friel, Tudor Bompa との periodization に関する terminology の比較
"The Triathlete's Training Bible" by Joe Friel, VeloPress, 2009.
"Periodization Training For Sports" by Tudor O. Bompa and Michael Carrera, Human Kinetics Publishers, 2005.
各 training zone(1 - 5c) と Lactate Threshold Heart Rate(run, bike で異なる), Rate of Perceived Exertion(RPE/Borg Scale)の対応
zone による energy production system(ATP とか)
OBLA(LT), VO2max
lactate threshold heart rate varies depending on the particular sport.
Lactate threshold is trainable
lactate threshold to be a reliable predictor for endurance race performance.
VO2max is not nearly as reliable.
estimate LT and the corresponding heart rate
to use this book and the training plans, determining your maximum heart rate is unnecessary.
HRM を購入しなくても、 RPE(rate of perceived exertion) can be used to estimate training zones
use the seven training zones to measure speed and help you avoid mediocre workouts
Zone 1
Zone 3
Zone 5a
Zone 5b
Zone 5c
※専門用語が頻発するので、非英語圏の人間には読みづらい
one thing I can say for certain is that there's not a single nutrition plan that works for everyone.
easy part
difficult part
An appropriate diet for an individual depends on:
You are a study of one.
Your unique genetics, history, and lifestyle all contribute to your nutritional status.
You need to take responsibility for your health and track your health status with the help of your health-care professional.
lipid
fatty acid
phetoschemicals(フィトケミカル)
weight loss
Caution
Your overall health is a better measure of nutritional success than numbers on a scale
Part I:MultiSport Basics
Chapter 1:Can One Plan Fit All?
factors that influence individual performancefactors that influence training
VO2max を決定するのは遺伝的要素が高い一方でLT はトレーニングによって向上する要素が高い
実際のパフォーマンスを測定する上では、VT(ventilatory threshold やそれと密接に関連する LT)が best predictor
- 70%のパフォーマンスはコントロール可能
- ある人に対して有効だからといって、他の人にも有効というわけではない
you can control around 80 % of your performance
what works for you won't necessarily work as well for the multisport athlete next to you
what works for you won't necessarily work as well for the multisport athlete next to you
training response rates
効果の大きさ
responder
high responder(make big improvements)
low responder
low responder
noresponder
効果の現れるタイミング
early responder
late responder(時間がかかる)
late responder(時間がかかる)
how to modify training plans
Learning how your body responds to training and how to make adjustments will help you optimize your performance
general Q&A
modify training plans にあたっての Q&A
- 調子のいいときは走行距離をスケジュールよりも増やしていい?
- 予定のトレーニングが出来なかったとき、翌日にずらしていい?
- 病気のときもトレーニングするの?
- fast running workout をレースで置き換えてもいい?
- 週末に long run と long bike ride を別々の日にする場合、どの順にやればいい?
Chapter 2:Levels of Exercise
discussing training and racing intensities
giving you self-tests to estimate training zones
cover the concepts of training periodization and intensity
You need a solid base before you add long duration or long bouts of speed.
…
Once a certain level of fitness is achieved, it needs to be maintained.
With each season, further improvements can be made, but it can often take many years to build a world-class multisport athlete.
periodization
the only standard used in all the plans
adding increments of training volume or intensity followed by rest, in a structured format to achieve athletic improvement.
a periodized plan manipulates exercise volumes and intensities over the course of weeks, months, and years.
"working with your training plan" にあたっての注意点
- overload
- training volume
- duration of longest workout
- frequency of workouts
- individual response
- duration and frequency of workouts
- mode of training
- rest and recovery for goal-oriented athletes
interrelationship of volume and intensity
interrelationship of volume and intensity for long-distance training
The most important thing is that your training plan be appropriate for your fitness, lifestyle, and race goals.
phase
- recovery
- general preparation
- specific preparation
- pre-competitive preparation
- competitive
Getting yourself into peak condition will require both science and art.
Science provides data from laboratory studies.
Art is knowing when to follow a plan exactly and when to deviate.
Joe Friel, Tudor Bompa との periodization に関する terminology の比較
"The Triathlete's Training Bible" by Joe Friel, VeloPress, 2009.
"Periodization Training For Sports" by Tudor O. Bompa and Michael Carrera, Human Kinetics Publishers, 2005.
intensity
各 training zone(1 - 5c) と Lactate Threshold Heart Rate(run, bike で異なる), Rate of Perceived Exertion(RPE/Borg Scale)の対応
energy production
zone による energy production system(ATP とか)
OBLA(LT), VO2max
lactate threshold heart rate varies depending on the particular sport.
Lactate threshold is trainable
lactate threshold to be a reliable predictor for endurance race performance.
VO2max is not nearly as reliable.
testing
estimate LT and the corresponding heart rate
to use this book and the training plans, determining your maximum heart rate is unnecessary.
HRM を購入しなくても、 RPE(rate of perceived exertion) can be used to estimate training zones
training zone
use the seven training zones to measure speed and help you avoid mediocre workouts
Zone 1
build fitness in beginning athletes
recovery by more experienced athletes
Zone 2 recovery by more experienced athletes
build fitness and maintain current levels of fitness
Zone 3
early season tempo work
LT improvement
Zone 4 LT improvement
improve LT speed and muscular endurance
Zone 5a
lowest HR value in Zone 5a = LT
improve LT speed and muscular endurance
improve LT speed and muscular endurance
Zone 5b
improve anaerobic endurance
Zone 5c
fast -- really fast -- or powerful swimming, cycling, or running
Chapter 3:Basic Nutrition for Endurance Training
※専門用語が頻発するので、非英語圏の人間には読みづらい
one thing I can say for certain is that there's not a single nutrition plan that works for everyone.
easy part
eat and drink enough of the right food to build and maintain a healthy body
difficult part
what exactly to eat
An appropriate diet for an individual depends on:
- Genetics
- Gender
- Body Surface Area
- Daily Routine Activity Level
- Lifestyle and Personal Preferences
- Exercise Activity Level
- Quality of Food Consumed
You are a study of one.
Your unique genetics, history, and lifestyle all contribute to your nutritional status.
You need to take responsibility for your health and track your health status with the help of your health-care professional.
macronutrients
- carbohydrates
- fat
- protein
- water
lipid
simple lipid
complex lipid
derived lipid
complex lipid
derived lipid
fatty acid
saturated
unsaturated
unsaturated
mono
poly
poly
vitamins and minerals
antioxidants (抗酸化剤)phetoschemicals(フィトケミカル)
How Much of What?
caloric intakeweight loss
Caution
- Do not worry about getting the exact numbers when consuming calories
- Use food logs to establish good eating behaviors
- every body has an energy balance system
- body weight is just a number
Your overall health is a better measure of nutritional success than numbers on a scale
Supplements
(23:01)