Monitoring training
- 1. Tests and measures to improve performance Université de Franche-Comté, Besançon, France, 07 November, 2013 Dr Roger Ramsbottom Department of Sport and Health Sciences Oxford Brookes University MONITORING THE TRAINING RESPONSE
- 2. Appreciate a programme involves appropriate training stress and recovery Understand the reasons for repeated testing of the athlete / normal healthy individual to monitor progress during training Appreciate the physiological, biomechanical and psychological factors influencing performance Understand the energy systems involved in specific movement requirements involved in competition Appreciate test methodology and understand the data provided by both laboratory and field tests LEARNING OUTCOMES
- 3. CONTINUUM OF TRAINING STAGES
- 4. ASSESSING POTENTIAL AND PERFORMANCE Talent Identification (potential) A screening process to identify individuals with particular talent or potential within a given sport or sports TID personnel visit schools/clubs to identify individuals for fast track sports development programmes Athlete Testing and Assessment (performance) A sport-specific battery of tests aimed at existing athletes already in a sports science support system Aimed at improving the competitive performance of the individual athlete
- 5. REASONS FOR TESTING 1. Identify strengths and weaknesses conduct tests to measure important performance components 2. Aid training programme prescription e.g. training aimed at eliminating weaknesses 3. Monitor progress assess effectiveness of the prescribed training programme 4. Provide feedback and motivation feedback provides the incentive to improve 5. Educate coaches and athletes improves understanding of performance components and the way different training interventions affect them 6. Predict performance potential correlation of test results with competitive performances allows performance prediction on the basis of tests
- 6. FACTORS AFFECTING PERFORMANCE – LABORATORY BESED ASSESSMENT MEASURES Co- ordination Skill Economy Energy Output Aerobic Energy Production Strength Power Psychological Status Anaerobic Energy Production Environmental/ Climatic Responses Performance Body Composition
- 7. FACTORS AFFECTING PERFORMANCE – LABORATORY BESED ASSESSMENT MEASURES Co-ordination Skill Economy Energy Output Aerobic Energy Production Strength Power Psychological Status Anaerobic Energy Production Environmental/Cli matic Responses Performance Body Composition Bioelectrical Impedance BodPod Environmental chamber Psychological assessment Margaria Wingate AOD VO2max Tlac Wingate or equiv. Isokinetic dynamometry Submax. VO2 Biomechanical assessment
- 8. PERFORMANCE PROFILING Can be tailored for different sports Excellent tool for athlete involvement Regular physiological testing should correspond to improvements in targeted areas
- 9. DETERMINANTS OF ENDURANCE PERFORMANCE %Type 1 Muscle Fibres Performance Velocity Performance Power Resistance to Movement Performance VO2 Lactate Threshold Power or Velocity Lactate Threshold VO2 VO2 max Economy of Movement Gross Mechanical Efficiency Muscle Capillary Density Stroke Volume Aerobic Enzyme Activity Distribution of Power and Technique Functional Abilities Performance Abilities Morphological Components
- 10. TRAINING TECHNIQUES FOR ENDURANCE CYCLISTS Prolonged distance Aerobic intervals/ Transition training Power/speed training Resistance training Base training Gen. preparation Several weeks before competition Several weeks before competition Off-season Workout Training phase Duration Intensity (%HRmax) Frequency (sessions/wk) Primary benefits 1-6 hours 8-10 reps (x5 min with 1 min recovery) 8-10 reps (x1 min with 5-10 min recovery) 1 hour 60-75 85-90 Maximal - 3-4 1-2 1-2 1-2 Impr. VO2max, endurance, ox.enz, efficiency Impr. VO2max, maintain high power output, lactate tolerance Enhanced max speed/power, incr. glycolyic enz. activity Incr. strength and endurance Jeukendrup (2002) High-performance cycling Pub. Human Kinetics, Leeds
- 11. ENERGY SYSTEMS USED FOR THE REGENERATION OF ATP A brief resumé
- 12. ADENOSINE TRIPHOSPHATE THE CURRENCY OF ENERGY TRANSFER ADENOSINE - O - P - O - P - O - P - OH O O O OH OH OH High Energy Bonds TRIPHOSPHATE ATP ADP Energy requiring processes (e.g. muscle contraction) lead to hydrolysis of ATP to ADP Oxidation of Fuel (food) leads to rephosphorylati on of ADP to ATP E E
- 13. ENERGY RESUPPLY SYSTEMS -1 1. ATP is broken down enzymatically to adenosine diphosphate (ADP) and inorganic phosphate (Pi) to yield energy for muscle contraction. 2. Phosphocreatine (PCr) is broken down enzymatically to creatine and phosphate, which are transferred to ADP to re-form ATP. 3. Glucose 6-phosphate; derived from muscle glycogen or blood- borne glucose through anaerobic glycolysis, is converted to lactate and produces ATP by substrate-level phosphorylation reactions. 4. The products of carbohydrate, lipid, protein and alcohol metabolism can enter the tricarboxylic acid (TCA or Krebs) cycle in the mitochondria and be oxidized to carbon dioxide and water. This process is known as oxidative phosphorylation and yields energy for the synthesis of ATP. There are four different mechanisms involved in the generation of energy for muscle contraction: 1 3 4 2
- 14. ENERGY RESUPPLY SYSTEMS - 2 1. ATP Q. How long does the initial supply of ATP last? 2. CREATINE PHOSPHATE Q. What provides the first line of resupply? Q. How long does this supply last? 3. ANAEROBIC GLYCOLYSIS Q. What is the next source of resupply? Q. How long does this supply last? A. 4. AEROBIC METABOLISM Q. What is the final source of resupply? Q How long does this supply last? ANAEROBIC AEROBIC Approximately 1 second ‘Alactic ‘Anaerobic Metabolism – Phospho Creatine ADP + PCr ATP + C Between 5 and 8 seconds ‘Lactic’ Anaerobic Metabolism - Anaerobic Glycolysis Breakdown of Glucose in the absence of oxygen As long as carbohydrate is available – but the rate of ATP generation slows down as the end products (Lactic acid/ Hydrogen Ions) accumulate Aerobic Metabolism Breakdown of fuel (CHO, fat or protein) in the Presence of oxygen As long as the fuel supply – but the rate of supply of oxygen is the limiting factor to ATP regeneration and therefore speed in events lasting between 2mins and 1.5hrs. At the end long events (>1.5hrs) stores of glycogen and the capacity to metabolise fat determine the ability to maintain speed
- 15. ‘ALACTIC’ ANAEROBIC METABOLISM - THE PHOSPHOCREATINE SHUTTLE 1. During short-term exercise (1-8 s), energy released on hydrolysis of PCr is used to re-phosphorylate ADP to form ATP (MM-CK) 2. Free Cr-- diffuses to the mitochondrion where it is rephosphorylated (Mi-CK) by aerobically generated ATP 3. The PCr then shuttles back to the muscle fibre, ready again to provide phosphate- bond energy for the re- phosphorylation of ADP ATP and PCr are non-aerobic sources of phosphate bond energy. 1 2 3 MM-CK – Muscle (M isoform) of Creatine Kinase Mi-CK – Mitochondrial Creatine Kinase
- 16. THE MAJOR BIOCHEMICAL PATHWAYS FOR ATP PRODUCTION Anaerobic and Aerobic Metabolism
- 17. ENERGY SUPPLY DURING ‘ALL OUT’ EXERCISE
- 18. LABORATORY ASSESSMENT OF PERFORMANCE AND TRAINING PROGRAMMES SHOULD SPECIFICALLY ADDRESS - Energy Systems - Muscle Groups - Movement Patterns ….utilised during competition.
- 19. LABOARTORY AND FIELD TESTS: EXAMPLES OF VARIOUS TESTS/SPORTS Performance Component Laboratory/Rowing Field/Soccer Aerobic Power Incremental test with GE analysis on rowing ergometer Progressive shuttle-run test (bleep test)/Bangsbo Yo-Yo Tests Anaerobic Power Specific rowing ergometer power test Standing jump/sprint Anaerobic threshold Incremental test with lactate analysis on rowing ergometer Conconi Test Anaerobic Capacity Maximum accumulated oxygen deficit (MAOD) High intensity shuttle run test (HIST) Strength Isokinetic dynamometry 1 Repetition Maximum Economy Submaximal VO2 Experienced coaching ‘eye’
- 20. TESTING AND ASSESSMENT GUIDELINES Respect the athlete’s rights - informed consent - data protection - safety Undertake appropriate tests - relevance - specificity - practicality - validity Ensure good quality control - precision - reliability - sound test interpretation
- 21. DEREMINING ANAEROBIC POWER AND CAPACITY DETERMINING ANAEROBIC POWER AND CAPACITY Jump Tests Margaria Step Wingate AOD
- 22. MEASURING MAXIMAL MUSCLE POWER: SARGEANT (VERTICAL) JUMP TEST Simple Vertical Jump test - based on measure of height gained - improves with countermovement - tendency to improve with practice Muscle Power is calculated according to the following equation: Power (kg m s-1) = 4.91/2 x body mass x Jump height1/2. NewTest:
- 23. MEASURING MAXIMAL MUSCLE POWER: MARGARIA STAIR CLIMB TEST Simple stair run test - timed by 2 pressure mats >1.05 vertical metres apart - steps climbed 2 or 3 at a time - test time < 1 sec Power is calculated by the following equation: mass (kg) x vertical displacement (m) x 9.8 time (s) Power (W) =
- 24. MEASURING INTERMEDIATE-TERM MUSCLE POWER: WINGATE TEST 30 s maximal cycle ergometer test Provides data on: - peak power output (highest power output in any 5 s period) - mean power output (over 30 s) - fatigue index (difference between peak power output and min power output divided by PPO (or time)) 0 100 200 300 400 500 600 700 800 900 0 10 20 30 Time (s) Power(W) Length of test can be modified to make it more event specific
- 25. ESTIMATING ANAEROBIC CAPACITY: (MAXIMUM) ACCUMULATED OXYGEN DEFICIT 1. Perform multiple submaximal tests to determine the linear regression equation relating VO2 (mL min-1) and Power (W) 2. Regression line is extrapolated to ‘supramaximal’ workloads to enable theoretical VO2 estimate of supramaximal work 3. Undertake intense exercise bout lasting 2-5 min, measuring VO2 throughout – may be all out for defined period or constant intensity 4. The AOD is the difference between the measured VO2 and the VO2 equivalent of the work done, based on the VO2 power regression
- 26. DETERMINING AEROBIC POWER AND ENDURANCE PERFORMANCE DETERMINING AEROBIC POWER AND ENDURANCE PERFORMANCE MLSS TLAC TVENT Economy VO2max
- 27. MEASURING AEROBIC POWER: LABORATORY AND FIELD TESTS Laboratory Maximal Direct measure of VO2max using pulmonary gas exchange: motorised treadmill, cycle or other sport-specific ergometry Submaximal Åstrand 6-min cycle ergometer test Field Maximal Progressive Multi-stage Shuttle-run Test Yo-Yo Tests (Recovery and Endurance) Cooper 12 minute run Submaximal Bench stepping (e.g. Chester Step Test) Rockport 1 mile walk
- 28. MEASURING AEROBIC POWER IN THE LABORATORY: COMMON PROTOCOLS 1.Supramaximal test: usually over race time – e.g. 6 minutes for rowers 2.Ramp test: continuous and seamless increase in speed/power 3.Incremental test: step increases in speed/ power; may be continuous or discontinuous Ramp & incremental are undertaken to volitional exhaustion. Measures: • Expired air is normally collected either continuously or for 1 minute at relevant points throughout the test for determination of gas exchange variables (VE, VO2 , VCO2 ). • Heart rate and RPE are usually recorded • Blood may also be removed for (lactate or other metabolites) analysis 1. Supramaximal 2. Ramp 3. Incremental (continuous or discontinuous) Time Work rate Workrate @ VO2max
- 29. MEASURING AEROBIC POWER IN THE LABORATAORY Criteria for identifying VO2max in an incremental test: - VO2 should level off at the highest exercise intensity (<2.0mL.kg-1.min-1 or 3% increase) despite an increase in the work rate. Otherwise VO2peak. - RER >1.15 - Heart rate within 10 beats of predicted maximum - Post-exercise (4-5 min) total blood lactate > 8.0 mMol.L-1 - Subjective fatigue and volitional exhaustion - RPE of 19-20 on Borg Scale Requirements for valid assessment. The exercise must: • utilise at least 50% of total muscle mass • be continuous and rhythmical • be undertaken for a prolonged period (>4min) • be performed under standard conditions avoiding excessive heat, humidity, pollution or altitude Results must be independent of motivation or skill
- 30. LABORATORY TESTS TO PREDICT ENDURANCE PERFORMANCE Maximal Lactate Steady State (MLSS): - accurate determination of the maximum exercise intensity at which LA levels remain stable - invasive and requires multiple laboratory visits Lactate Threshold (TLAC): - provides an estimate of MLSS using an incremental exercise test - rapid, but invasive and not always representative of MLSS - affected by glycogen depletion Ventilatory Threshold (TVENT): - provides a non-invasive estimate of MLSS - rapid and non-invasive, but results not always easy to interpret Exercise economy: - oxygen cost at a given submaximal power output
- 31. MAXIMAL LACTATE STEADY STATE 0 1 2 3 4 5 6 7 0 5 10 15 20 25 30 Time (min) Bloodlactate(mMol.L-1) 200 W 220 W 240 W 260 W 280 W 300 W MLSS workrate
- 32. LACTATE THRESHOLD (TLAC) Whole blood lactate (mM) 10 8 6 4 2 0 Increasing Work rate / Speed Lactate Threshold-1 (T LAC ) Lactate Threshold-2 (T LAC )
- 33. FIXED BLOOD LACTATE CONCENTRATION Fixed blood or ‘reference’ lactate concentrations is a simple way of identifying lactate thresholds. The measurement of LT1 and LT2 is simply performed by determining the power output at the set blood lactate concentrations Using reference blood lactate concentrations helps to minimize the biological variation in terms of where the inflection points are perceived to be in the blood lactate curve
- 35. TRAINING ZONES BASED ON THE BLOOD LACTATE CURVE HR and RPE can be use to control / monitor training
- 36. VENTILATORY THRESHOLD (TVENT) 5 4 3 2 1 0 250 200 150 100 50 0 Ventilatory Threshold-1 (TVENT) VE (L.min-1) VO2 (L.min-1) Increasing Work rate / Speed Ventilatory Threshold-2 (TVENT) Tvent-2 = respiratory compensation point Tvent-1 = metabolic threshold
- 37. COINCIDENCE OF TLAC WITH TVENT Whole blood lactate (mM) 10 8 6 4 2 0 Work rate / Speed Lactate Threshold (TLAC) 5 4 3 2 1 0 Work rate / Speed VO2 (l.min-1 ) 250 200 150 100 50 0 VE (l.min-1 ) Ventilatory Threshold (TVENT) Glycogen depleted Normal Glycogen levels
- 38. CALCULATING AEROBIC AND ANAEROBIC THRESHOLDS FROM RESPIRATORY DATA
- 39. CALCULATING AEROBIC AND ANAEROBIC THRESHOLDS FROM RESPIRATORY DATA Ventilatory equivalent method Initially both the VE/VO2 and VE/VCO2 decrease. Later an intensity is reached where VE/VO2 increases at a much faster rate
- 40. CALCULATING AEROBIC AND ANAEROBIC THRESHOLDS FROM RESPIRATORY DATA V-slope method Tvent is the point at which VCO2 increases at a faster rate than VO2
- 41. PROTOCOL FOR MEASURING RUNNING ECONOMY 1) Conduct a VO2max test on a treadmill 2) From the data develop a regression equation relating VO2 (mL kg-1 min-1) to running speed (m s-1; km h-1) 3) Measure the oxygen cost at 60, 70, 80 and 90% VO2max 4) Plot O2 uptake (y axis) against running speed (x axis)
- 42. CALCULATING ANAEROBIC THRESHOLD FROM HEART RATE DATA? Deflection from linearity at high intensities has been associated with blood lactate accumulation (Conconi et al, 1982) and anaerobic threshold. Can be performed in the field and related to the disciplines’ velocity. However, measure is not always evident and there are questions over its reliability.
- 43. INTERPRETATION OF RESULTS – HOW CAN THEY BE UTILIZED? 1 Incremental treadmill test HR and lactate response How can it help the athlete? Can aid: Training prescription E = Easy running S = Steady running T = Tempo running I = Interval training Has the training period had the desired effect? How does the data fit within the norms?
- 44. INTERPRETATION OF RESULTS – HOW CAN THEY BE UTILIZED? 2 Norms NBA Guards 60-65 ml kg-1min-1 (V02 max) NBA Forwards and Centres 55-60 ml kg-1min-1 National League Average 52 ml kg-1min-1 (Range 33-65 ml kg-1min-1) Most team sports use field testing Using sport specific movement patterns
- 45. INTERPRETATION OF RESULTS – HOW CAN THEY BE UTILIZED? 3 17.7m 12.7m In A B 5m Normative Data England Senior Men/Women 55.4 / 50.8 mL.kg-1min-1 VO2 max Single sprint <2.6/<2.9 s Run Three <9.5/<11.0 s 505 Cricket Agility Test <1.9/2.2 s Rolling Start
- 46. MONITORING TRAINING LOAD There is a distinct difference between training volume, intensity and load. Training volume does not incorporate training intensity over the session, and therefore does not provide a valid measure of training load (e.g. distance, time, total weight lifted, time at crease (cricket), points / games (racket sports). Conversely while training intensity helps to describe how hard a session was, it does not provide any guide as to how long the session was (e.g. velocity, heart rate, %VO2 reserve, lifts per min, recovery time between sprints). Therefore the product of the two variables is equivalent to the ‘load’ of the training session.
- 47. TRAINING IMPULSE (TRIMPS) LOADING A simple method to calculate training load is the average heart rate across the session multiplied by its duration (training impulse or TRIMPS) The purpose of TRIMPS is to provide a quantitative measure of ‘load’ using the HR response observed during the session TRIMPS is only suited to endurance exercise with limited HR variation TRIMPS does provide a simple and objective measure of training load from a session TRIMPS load: Duration (min) x HRaverage (b min-1)
- 49. OVERVIEW OF ATHLETE ASSESSMENT Factors that contribute to performance in a sport need to be identified prior to designing a testing protocol Those attributes most necessary of a top class competitor are the ones to assess in order to identify strengths and weaknesses The energy systems, muscle groups and movement patterns used in competition are the ones to assess in physiological tests Tests should adhere to well established guidelines which respect the rights of the athlete and ensure validity, accuracy and reliability of the results Test results should be fed back to athletes and coaches in an understandable way which provides the basis for future training programmes and a source of motivation Really important to be aware of normative data for the tests you use and to have “population specific” norms Testing should be undertaken regularly as part of an ongoing and adaptable programme of monitoring.