Muscle fibers:
Slow- twitch fibers are identified by a slow contraction time and a high resistance to fatigue.
Fast-twitch fibers are identified by a quick contraction time and a low resistance to fatigue.
The key component which makes our muscles contract is ATP – Adenosine Triphosphate. There are three energy systems in the body that produce ATP – the aerobic system, the anaerobic or phosphate system and the lactic acid system.
Energy System.....What is broken down.......How long does energy last
Aerobic.................Glycogen, fat.....................Long term
Phosphate...........Creatine Phosphate..........Up to 10 seconds
Lactic Acid...........Glycogen............................Approx 1.5 minutes
Summary of training your energy systems:
Aerobic system: Sustained aerobic activity (20-40 minutes). A base of aerobic training has to be in place before moving on to Phosphate and Anaerobic training.
Phosphate system: Short 10 second sprints and low volume high weight sets (4-7 reps). Complete rest of 5 to 25 minutes is required in between sets to allow for full recovery and to prevent the build up of too much lactic acid. This allows you to perform at maximal intensities. This type of training is for Match Sprinting events.
Latic Acid Anaerobic system: Extended sprints and mid range resistance (8-12 reps). This type of training can be applied to the Kilo or 500 meter time trial events.
Training varies according to the type and number of events being raced. Sprint track cyclists generally focus on short high quality repetitions with long recovery, as well as strength training to build lean body mass. For longer sprint events, athletes also include some longer sessions and endurance rides. Longer track events such as the Points Race, Madison, and Kieren are generally suited to endurance trained road cyclists, who compete on the track in the off season. With a good endurance base and short periods of sprint training, road cyclists can excel in track endurance events.
A good Kilo rider may only be average at the sprint and a sprinter may find the Kilo to be too long. Sprinters are primarily concerned with developing the Phosphate System. To do this they will do a lot of short but very intense efforts typically around 10 seconds in duration. This will increase muscular strength of the fast twitch muscles and increase the amount of ATP available.
You have to train the aerobic system with high aerobic mileage for track events. To do this you have to do a lot of winter miles with your heart rate 60 to 70% of your maximum. These are called base miles, then as you get within a few months of racing, you start doing shorter but harder efforts. You need to know your anaerobic threshold to do these effectively, start by doing 10 to 20 minutes 5 beats per minute below your anaerobic threshold. Increase the time or number of sets for a while. Then do some efforts closer to anaerobic threshold, then right at anaerobic threshold, then a little above. Many riders become sprinters so they can avoid efforts like this. You will also need to develop your lactic acid system to survive when the pace picks up during an endurance event. Hard efforts that take between 1 to 3 minutes is one good way of developing the lactic acid system, doing lots of racing will also work.
A typical routine for Kilo Training is as follows:
-20 minute warm up.
-Standing 10 second sprints with 10 to 12 minute full recovery
-Rolling 10 second sprints with10 to 12 minute full recovery
-2 to 4 intervals at 4 to 5 minutes in length targeting your VO2 max with 4 to 5 minute rest.
-20 minutes at Anaerobic Threshold.
-10 minute warm down
This is probably the optimal order, working on sprints when you are freshest. But as you get closer to your event you can start with the longer stuff and finish with the sprints so that you are mimicking what goes on in a race.
Base information for sprinters:
An important test of strength is the two legged triple jump measured together to give total distance. This is done 3 to 4 times a year to track improvements in strength.
Leg speed or revolutions per minute is also another test for sprinters. A sprinter should be able to pedal 190 to 220 rpm on the track and be capable of 260 to 270 rpm on a free running spin bike with no load. Normal rpm on the track is around 160 to 170 rpm in a 90 to 94 inch gear because of wind resistance and friction which has to be overcome.
Weight training should be done November to February or March with maximum loading in conjunction with cycling and then carried out all year on a maintenance basis, except prior to the major competition period. Maximum strength can only be developed under high loads with comparatively fast motion.
A typical routine for Sprint Strength Training is as follows:
-20 minute warm up
-Roll of the banking and start at the finish line
-100 meters flying starts, 2 sets of 5 reps maximal
-10 to 12 minute recovery between reps
-25 minutes recovery between sets
-Gear range varies from 82” to 88” (82, 84,84,84,84,84,86,86,88,88)
-Rpm 140 to 160
-Time to complete each rep 5.6 to 6.8 seconds
-10 minute warm down in small gear
A typical routine for Sprint Endurance Training is as follows:
-20 minute warm up
-Roll off the banking
-300 meters flying start – 6 reps sub maximal
-15 to 20 minutes recovery between reps
-Gears 82, 82, 84,84,86,86
-Rpm 135 to 160
-Time to complete each rep 16 to 20 seconds.
-10 minute warm down in small gear
A typical routine for Speed Strength Endurance Training is as follows:
-20 minute warm up
-Roll off the banking
-500 meter flying start – 4 to 6 reps sub maximal
-25 minutes recovery between reps
-Gears 84 to 92
-Rpm 130 – 145
-Time to complete each rep 29 to 37 seconds
-10 minute warm down in small gear
A typical routine for Speed Training is as follows:
-20 minute warm up
-Roll off banking to 200 meter line
-Flying 200 meter behind motor – 3 to 5 reps
-15 to 20 minute recovery
-Gears 82 to 92
-10 minute warm down in small gear
A typical routine for Acceleration Training is as follows:
-20 minute warm up
-6 seconds standing start sprints – maximal
-Distance 50 to 60 meters
-2 sets of 5 reps
-Gear 92 - 100
-5 minutes recovery between rides
-20 minute recovery between sets
-10 minute warm down in small gear.
You will have to adjust the gears accordingly depending on your level of strength and fitness. It is the same principle when lifting weights, you lift weights which you can handle for the prescribed reps and sets depending on the energy system you are training.
Friday, February 6, 2009
Thursday, February 5, 2009
Why do we train Energy Systems
The Basal Metabolic Rate (BMR) is the minimum amount of energy we require to stay alive, and is measured by monitoring oxygen and CO2 excretion.
ATP - Adenosine Triphosphate
ATP = ADP + P + Energy (ADP - Adenosine Diphospate)
Muscles store enough ATP for a 2 second contraction - this would supply sufficient energy for muscle contractions of short duration such as required for weight lifting, power lifting and shot putting.
Energy is released when a phosphate is broken off the ATP returning it to ADP. The cycle is continous, with ADP being converted back to ATP.
ATP breaks down to release energy when a nerve impulse stimulates a muscle fibre. The energy used from the breakdown of food joins a phosphate ion to ADP via a high energy bond.
The Energy Systems
There are three energy systems in the body that produce ATP. These are:
The aerobic system - releases energy slowly by using oxygen to breaking down glucose. It provides lots of long term energy suitable for every day activitites and endurance events. It can also break down fat to make ATP. As we get fitter, the amount of oxygen used by muscles increases. Energy is produced by the mitochondria (see lesson 4). By products are water, which we sweat or wee, and CO2, which we exhale.
The anaerobic systems, which produce energy without oxygen. These are:
The Phosphate System - the creatine phosphate molecule can be broken down quickly and is used to turn ADP back into ATP. The phosphate system is suitable for single or continuous short bursts of energy of around 10 seconds (as soon as ATP is broken down to ADP is it restored to ATP). This system would be used for events such as the long jump and javelin. The amount of creatine phosphate in muscles is limited, which is why athletes often use creatine phosphate supplements. This system is also called the ATP/PC system, the Alactate Anaerobic System and the ATP + CP system.
The Lactic Acid System - Provides energy for a longer duration than the Phosphate System, between 10 - 90 seconds, such as what would be required for a 100m swim, or a 400-800m run. Energy is derived from the fast break down of glucose from glycogen and blood sugar. Glycogen is stored in the liver and the muscles. When glycogen is broken down, it produces ATP and pyruvic acid. This process is called anaerobic glycolysis because the glycogen isn't fully broken down, but leaves a by product called Lactic Acid. When lactic acid accumulates in the muscles it results in muscle fatigue and weakness.
Factors Contributing to Muscle Fatigue
-Excessive activity - accumulation of lactic acid and CO2.
-Malnutrition - insufficient glucose to muscles.
-Cardiovascular anomalies - poor circulation affecting delivery of glucose and oxygen, and the removal of waste products.
-Respiratory anomalies - insufficient oxygen
Energy System.....What is broken down.......How long does energy last
Aerobic.................Glycogen, fat.....................Long term
Phosphate...........Creatine Phosphate..........Up to 10 seconds
Lactic Acid...........Glycogen............................Approx 1.5 minutes
energy systems info
ATP - Adenosine Triphosphate
ATP = ADP + P + Energy (ADP - Adenosine Diphospate)
Muscles store enough ATP for a 2 second contraction - this would supply sufficient energy for muscle contractions of short duration such as required for weight lifting, power lifting and shot putting.
Energy is released when a phosphate is broken off the ATP returning it to ADP. The cycle is continous, with ADP being converted back to ATP.
ATP breaks down to release energy when a nerve impulse stimulates a muscle fibre. The energy used from the breakdown of food joins a phosphate ion to ADP via a high energy bond.
The Energy Systems
There are three energy systems in the body that produce ATP. These are:
The aerobic system - releases energy slowly by using oxygen to breaking down glucose. It provides lots of long term energy suitable for every day activitites and endurance events. It can also break down fat to make ATP. As we get fitter, the amount of oxygen used by muscles increases. Energy is produced by the mitochondria (see lesson 4). By products are water, which we sweat or wee, and CO2, which we exhale.
The anaerobic systems, which produce energy without oxygen. These are:
The Phosphate System - the creatine phosphate molecule can be broken down quickly and is used to turn ADP back into ATP. The phosphate system is suitable for single or continuous short bursts of energy of around 10 seconds (as soon as ATP is broken down to ADP is it restored to ATP). This system would be used for events such as the long jump and javelin. The amount of creatine phosphate in muscles is limited, which is why athletes often use creatine phosphate supplements. This system is also called the ATP/PC system, the Alactate Anaerobic System and the ATP + CP system.
The Lactic Acid System - Provides energy for a longer duration than the Phosphate System, between 10 - 90 seconds, such as what would be required for a 100m swim, or a 400-800m run. Energy is derived from the fast break down of glucose from glycogen and blood sugar. Glycogen is stored in the liver and the muscles. When glycogen is broken down, it produces ATP and pyruvic acid. This process is called anaerobic glycolysis because the glycogen isn't fully broken down, but leaves a by product called Lactic Acid. When lactic acid accumulates in the muscles it results in muscle fatigue and weakness.
Factors Contributing to Muscle Fatigue
-Excessive activity - accumulation of lactic acid and CO2.
-Malnutrition - insufficient glucose to muscles.
-Cardiovascular anomalies - poor circulation affecting delivery of glucose and oxygen, and the removal of waste products.
-Respiratory anomalies - insufficient oxygen
Energy System.....What is broken down.......How long does energy last
Aerobic.................Glycogen, fat.....................Long term
Phosphate...........Creatine Phosphate..........Up to 10 seconds
Lactic Acid...........Glycogen............................Approx 1.5 minutes
energy systems info
Tuesday, February 3, 2009
Heroes, Villains and Velodromes
There are not too many resources regarding track training, but this book is a good place to start. You can garner quite a bit of information for further research.
Monday, February 2, 2009
Alex Fariolleti audition video tape
Click link to see professionally done video.
From the video, Alex shows he has some very Positive Beliefs. Also there is a very strong Desire Statement - to be a fast track cyclist. He is definitely following an Action Plan to become a fast track cyclist.
There is the SMART concept which can be used to achieve those goals:
Specific - create a desire statement and action plan.
Measurable - keep track of improvement.
Attainable - goals need to be reachable.
Realistic - evaluate your strengths and weaknesses.
Time - set a time frame to achieve your goals.
From the video, Alex shows he has some very Positive Beliefs. Also there is a very strong Desire Statement - to be a fast track cyclist. He is definitely following an Action Plan to become a fast track cyclist.
There is the SMART concept which can be used to achieve those goals:
Specific - create a desire statement and action plan.
Measurable - keep track of improvement.
Attainable - goals need to be reachable.
Realistic - evaluate your strengths and weaknesses.
Time - set a time frame to achieve your goals.
Sunday, February 1, 2009
Snowy Kissena Track
Took the Tiemeyer to the track today to do some testing, but alas the track looked like the snow capped peaks of the alps, ended up riding circles around the flag pole....dizzzzzzzy.
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