January 10, 2009

"Training Plans for Multisport Athletes 2nd ed." by Gale Bernhardt

Training Plans for Multisport Athletes




Part I:MultiSport Basics


Chapter 1:Can One Plan Fit All?

factors that influence individual performance            

factors 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

training response rates

効果の大きさ
responder
high responder(make big improvements)
low responder
noresponder

効果の現れるタイミング
early responder
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


"The Triathlete's Training Bible" by Joe Friel, VeloPress, 2009.


Periodization Training For Sports

"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   
build fitness and maintain current levels of fitness

Zone 3   
early season tempo work
LT improvement
Zone 4   
improve LT speed and muscular endurance

Zone 5a   
lowest HR value in Zone 5a = LT
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

fatty acid
saturated
unsaturated
mono
poly


vitamins and minerals

antioxidants (抗酸化剤)
phetoschemicals(フィトケミカル)


How Much of What?

caloric intake
weight 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)