Ingio Mujika - Physiological differences between distances in triathlon

Physiological differences between distances in triathlon

Contents

Physiological requirements in triathlon

Performance determinants in triathlon racing

Physiological and performance testing in triathlon

Strength training for endurance performance in triathlon

Periodization issues

Triathlon distance and degree of success


g

Relevant issues for shorter competition distances



Millet et al. J. Hum. Sport Exerc. 6: 184-204, 2011 Laursen J. Hum. Sport Exerc. 6: 247-263, 2011

Physiological characteristics of elite short- and long-distance triathletes

“ShD triathletes had a faster swimming time but did not exhibit differenttime but did not exhibit different maximal or submaximal physiological characteristics measured in cycling and running than the LD triathletes ”

Millet et al. Eur. J. Appl. Physiol. 88: 427-430, 2003

running than the LD triathletes.”

Power system contribution as a function of duration

100Mean %

80

90

100Contribution ATP

Aer

AerLipo

Aer

60

70

80 AnaGlyc

AerGlyc Aer

Glyc AerGlyc

AerLipo

40

50

60

AerGlyc

20

30

40

PCr

AnaGlyc Ana

Glyc AnaGlyc

AerGlyc

0

10

Hawley & Burke, Peak Performance, pp. 35-48, 1998

6 s 30 s 60 s 120 s 1 h 4 h

Power system contribution as a function of intensity

300

(cal.kg-1.min-1)

Muscle glycogen

Plasma FFA

Muscle glycogen

Muscle triglycerides

200Plasma glucose

100100

6525%VO

085

Romijn et al. Am. J. Physiol. 265: E380-E391, 1993

%VO2max

Eneko Llanos – Donostia-San Sebastián 24-06-2012

Swim: 0:19:48S

T1: 0:01:19

Bike: 1:02:26

T2: 0:01:10

Run: 0:32:17

Total: 1:57:00Total: 1:57:00

Eneko Llanos – Ironman Texas 20-11-2011

Swim: 0:49:28

T1: 0:01:57

Bike: 4:25:56

T2: 0:01:56

Run: 2:49:05Run: 2:49:05

Total: 8:08:20

Implications for nutritional and thermoregulation strategies

iEnergy intake

Fluid intake

Absolute and relative CHO intake

Electrolyte balance

Gastric tolerance

Core temperature regulationp g

Implications for recovery strategies p y g

Sleep

Active recovery

StretchingStretching

Hydrotherapy

Whole body cryostimulation

Massage

Compression garmentsCompression garments

Relaxation

Etc.

Performance determinants in triathlon racing

Relationship between swim, bike, run and overall performance

“These results confirm the subjectiveThese results confirm the subjective views of triathlon coaches, that the swim leg of the triathlon is important

i ll d i d f l l ”especially during draft legal events.”

“… it was important to exit the water pin the first pack and run well after cycling to achieve a successful final finishing position.”

Landers et al. Int. J. Exerc. Sci. 1: 96-105, 2008

finishing position.

Eneko Llanos’ total time – swim, bike, run correlations

T t l Ti S i 0 20 Bik 0 78 R 0 44

Olympic Distance: 56 races

Total Time Swim: 0.20 Bike: 0.78 Run: 0.44

Small Very Large Moderate

Xterra: 20 races


Trivial Very Large Very Largey g y g

Ironman: 16 races


L N l P f t V LLarge Nearly Perfect Very Large

Performance reliability (non-drafting Olympic Distance)

103 athletes, 9 events over 19 months

“Elite triathlete’s performance is remarkably stable over a 19-monthElite triathlete s performance is remarkably stable over a 19 month period.”

“The outcome of a triathlon staged in a hot environment is somewhat

Paton & Hopkins, Sportscience 9: 1-5, 2005

e ou co e o o s ged o e v o e s so ewless predictable than normal.”

Eneko Llanos’ performance reliability

T t l Ti 5 1% S i 12 3% Bik 8 6% R 9 0%

Olympic Distance: 56 races

Total Time: 5.1% Swim: 12.3% Bike: 8.6% Run: 9.0%

Xterra: 20 races


Ironman: 16 races


Pacing strategies for endurance performance

Conceptual basis for pacing strategy

This is Race Plan—Legs Good--Attack with 10km left

reallyHard!=7

PO

Foster et al., In: Endurance Training – Science and Practice, p. 89, 2012

Pacing during the initial phase of the run

“Th b t i iti l i t t d i th i l f t i thl i“The best initial pacing strategy during the running leg of a triathlon is to perform the first kilometre 5% slower than the average pace of a 10-km control run.”

“A 20-s variation in running time over the first kilometre led to a significant difference of 150 ± 21 s on the 10-km triathlon run gperformance.”

“… pacing might be the main factor in improving the running f hi d i titi b ld l t i thl t ”

Hausswirth et al., Eur. J. Appl. Physiol. 108: 1115-1123, 2010

performance achieed in competition by world-class triathletes.”

Pacing during the run phase in Olympic Distance

“This study demonstrated that the running performance (and overallrunning performance (and overall performance) during an international triathlon is correlated with running speed variability ”speed variability.”

“T f l d l i t ti l“Top female and male international triathletes demonstrated a trend to adopt a more even pace, whereas less successful athletes chose an unreasonably aggressive pacing pattern over the initial phase of the run resultingover the initial phase of the run resulting in a significant subsequent decrease in running speed.”

Le Meur et al., Int. J. Sports Physiol. Perform. 6: 183-194, 2011

Pacing during the bike phase in Ironman“… power output and speed declined with increasing distance, suggesting that pacing strategies during the cycle phase of the event maydu g t e cyc e p ase o t e eve t ayhave been suboptimal. As a result, participants may have benefited from the use of a more constant speed over the duration of the cycle phase of thespeed over the duration of the cycle phase of the event.”

“ average power output cadence net torque and… average power output, cadence, net torque, and speed were not significantly different between headwind and tailwind sections.”

“… this study has provided some evidence to support the hypothesis that pacing during cycling is controlled through continual dynamic regulation strategies that concomitantly attempt to maintain homeostasis while completing known amounts of

Abbiss et al., Med. Sci. Sports Exerc. 38: 726-734, 2006

o eostas s w e co p et g ow a ou ts owork as fast as possible.”

Physiological and performance testing in triathlonPhysiological and performance testing in triathlon

Sport science and triathlon

“The existing scientific and medical literature on triathlon shows aThe existing scientific and medical literature on triathlon shows a reciprocal influence between the scientific study and evolution of this sport. Scientific areas are related to changes in sport rules and

i ti l i t ti li ti h i thi torganizational internationalization, whereas science can use this sport as a model for general investigations (eg, cardiac function, hyponatremia, and cross-training) or as a specific area of investigation per se (eg,

Millet et al. Int. J. Sports Physiol. Perform. 6: 315-322, 2007

g) p g p ( gwetsuit, drafting, transitions, and pacing).”

Limitations of the available research

“After 30 years of scientific investigation, we can conclude thatinvestigation, we can conclude that only the “traditional / old-fashioned” physiological parameters (VO2max, anaerobic threshold) have beenanaerobic threshold) have been measured and analysed on a large-scale. Only a few data are available for running EC or cycling efficiency in triathletes. Almost nothing has been published on anaerobic capacity inpublished on anaerobic capacity in cycling or VO2 kinetics. Very little is known regarding traininig content. Research regarding both the extent ofResearch regarding both the extent of, and the risk factors for, injury in LD and OD triathletes, is very much in its infancy.”

Millet et al. J. Hum. Sport Exerc. 6: 184-204, 2011

Periodization issues

Traditional periodizationTraditional periodization

VOLUME

I II III IV V VI VII VIII IX X XI XII

INTENSITY


GENERAL PREP. SPECIFIC PREP. PRE-COMP. COMPETITIVE TRANSITION

PREPARATORY PERIOD COMPETITIVE PERIOD TRANSITION

Integrated macrocycles (accentuated loads)Integrated macrocycles (accentuated loads)

VOL VOL VOL VOL VOL VOLVO VO VO VO VO VO

INT INT INT INT INT INT


MACRO II MACRO III MACRO IV MACRO V MACRO VI

GP SP C T GP SP C GP SP CT T T T TGP SP C GP SP C GP SP C

MACRO I MACRO II MACRO III MACRO IV MACRO V MACRO VI

Non-traditional Block periodization (concentrated loads)p ( )

A: Accumulation T: Transmutation R: Realization

A T R A T R A T R A T R A T R


MACRO I MACRO II MACRO III MACRO IV MACRO V

Periodization for sports with a long competitive periodp g p p

HIGH FITNESS PLATFORM

OPTIMUM FITNESS PEAKS

GENERAL FITNESS LEVEL


PREP.PHASE

COMPETITIVE PHASE TRANSITION

Periodization paradigms in the 21st Century

“In recent years substantial evidence has emerged demonstrating that training responses vary extensively, depending upon multiple underlying factors. Such findings challenge the appropriateness offindings challenge the appropriateness of applying generic methodologies, founded in overly simplistic rule-based decision y pmaking, to the planning problems posed by inherently complex biological systems.”

“In the absence of ready-made solutions, the design of an efficient training process may be considered an exploratory, slowly evolving, meticulously documented, single-subject trial-an-error experiment ”

Kiely, Int. J. Sports Physiol. Perform. 7: 242-250, 2012

subject trial-an-error experiment.

Emergent solutions to complex problems

“Effective planning may be perceived as the implementation of sensitive and responsive learning systems designed to enable the early detection of emerging threats and opportunities.”

Kiely, Int. J. Sports Physiol. Perform. 7: 242-250, 2012


Resistance training and endurance performance 15 YEARS AGO

“Strength or power measured in non-rowing circumstances often seems to have little value when applied to rowing performance.” Fredrick Hagerman, Rowing phsysiologistphsysiologist

“Many top riders do not do weight training, particularly the Europeantraining, particularly the European professionals. However, this does not mean weight training is not useful.” Harvey Newton, Strength training coach of American cyclists

“I firmly believe in resistance training with heavy weights. So long as I taper sufficiently before a race, I feel they improve my performance ” Marianne Kriel

Hawley & Burke, Peak Performance, 1998

improve my performance. Marianne Kriel, 1996 Olympic swimming medallist

Resistance training and endurance performance

“But for highly trained athletes who are already capable of generating high power outputs in their chosen discipline, further improvements in strength are a less important factor in enhanced enduranceimportant factor in enhanced endurance performance.”

“At the highest level of competition, increases in strength and power per se are not as critical to successful performancenot as critical to successful performance as the development of correct technique.”

“Th b li i h d i i di d h“The bottom line is that modern training studies do not support the use of resistance training programs for improving the performances of highly-trained athletes.”

Hawley & Burke, Peak Performance, 1998

highly trained athletes.

Resistance training and endurance performance TODAY

Explosive and high-resistance training and cycling performanceperformance

Paton & Hopkins, J. Strength Cond. Res. 19: 826-830, 2005

Plyometric training and running economy

Saunders et al., J. Strength Cond. Res. 20: 947-954, 2006

Strength training in different endurance sportsStrength training in different endurance sports

Performance gains and/or strength markersas performance predictorsas performance predictors

SwimmingSwimming RunningRunning CyclingCycling TriathlonTriathlon RowingRowing C. C. Skiing C. C. Skiing

Strength training for endurance performance

Strength training for endurance performance

“Strength training can be susccessfully used to increase short-duration and long-duration endurance capacity in untrained and well-trained individuals, as well as in highly trained top level endurancehighly trained top-level endurance athletes.”

“The adaptive mechanims may involve a conversion of fast-twitch type IIX fibres into fatigue resistant type IIA muscle fibres along with i d l t th (MVC) d id f h t i ti

“F th i t i l f ti d

improved muscle strength (MVC) and rapid force characteristics (RFD).”

“Furthermore, improvements in neuromuscular function and musculotendinous stiffness... may also contribute to improved endurance performance after concurrent strength and endurance e du ce pe o ce e co cu e s e g d e du cetraining.”

Aaagaard & Raastad, In: Endurance Training – Science and Practice, p. 58, 2012

Mechanisms for strength training induced endurance performance improvementsperformance improvements

Aaagaard & Raastad, In: Endurance Training – Science and Practice, p. 58, 2012

Strength training for Olympic distance triathlon

Core stabilityGeneral strength

(2-3 x 16-24 @ 30-40%)Core stabilityDaily

All season

( @ )Upper and lower body

Twice weekly8-12 weeks

Early season

Maximal strength(2 x 8 @ 75-80%)

Explosive strength(3 x 3-5 @ 90-95%)(2 x 8 @ 75 80%)

Lower bodyTwice weekly

8-12 weeks

(3 x 3 5 @ 90 95%)Lower body

Twice weekly3-4 weeks

“Conversionto power”

Pre- and competition Pre-competition

Plyometric training for Olympic distance triathlon

Full or partial programme, Pre-competition

Strength training with the Spanish swim team

Eccentric overload training

Strength training with the Spanish swim team

Instability and whole body vibration

Strength training and injury prevention?2004: 719 / 8,660 / 2,290 km + 42 strength

2005: 750 / 11 130 / 2 220 km + 32 strength2005: 750 / 11,130 / 2,220 km + 32 strength

2006: 770 / 9,883 / 1,859 km + 31 strength + 55 plyo

2007: 811 / 8,634 / 1,690 km + 19 strength + 27 plyo

2008: 855 / 9,670 / 1,791 km + 28 strength + 25 plyo2008: 855 / 9,670 / 1,791 km + 28 strength + 25 plyo

2009: 1,006 / 10,977 / 2,399 km + 12 strength + 11 plyo

2010: 1,035 / 12,303 / 2,509 km + 15 strength

2011: 1,011 / 11,729 / 2,526 km + 29 strength, , , g

2012: 1,071 / 10,828 / 2,808 km + 33 strength

9 seasons of elite triathlon, 2 injuries: plantar fasciitis 2007, knee fat pad impingement 2012

Strength training for Ironman triathlon

Core stability

General strengthGeneral strength

Maximal strength

Explosive strengthExplosive strength

Plyometric training

Conversion to power

Electrostimulation

2002-2011: 8,921 / 165,594 / 30,206 km

10 seasons of elite triathlon, 3 injuries: shin splints 2005, low back pain 2008, 2010

Strength training for endurance performance summary

Strength training for endurance performanceStrength training for endurance performance

All endurance SportsAll endurance Sports

PROSPROS CONSCONS

•Increased body mass•Compromised relative VO2

•Increased body mass•Compromised relative VO2

•Improved economy•Improved anaerobic capacity•Improved lactate threshold

•Improved economy•Improved anaerobic capacity•Improved lactate threshold Compromised relative VO2max

•Increased muscle CSA•Increased diffusion distance•Reduced capillarisation

Compromised relative VO2max

•Increased muscle CSA•Increased diffusion distance•Reduced capillarisation

Improved lactate threshold•Reduced or delayed fatigue•Improved maximal speed•Improved maximal strength

Improved lactate threshold•Reduced or delayed fatigue•Improved maximal speed•Improved maximal strength

Performance

Triathlon distance and degree of success

Olympic and Long Distance success

E kC i Ch iL d EnekoLlanos

CraigAlexander

ChrisMcCormack

LeandaCave

LucVan Lierde

AndreasRaelert

MichellieJones

Olympic Distance success, Long Distance “failure”

Greg OlivierGregBennett

OlivierMarceau

Olympic Distance “failure”, Long Distance success

MirindaNatascha MirindaCarfrae

NataschaBadmann

Direct Long Distance success

Thomas NormannFaris PeteThomasHellriegel

NormannStadler

FarisAl-Sultan

PeteJacobs

CarolineSteffen

ChrissieWellington

MarinoVanhoenacker

Does sprint distance affect successful athletes?

Sydney, San Diego, Madrid, Kitzbühel, Yokohama, Auckland

30 Women in the Top-10, 16 with multiple appearances

33 Men in the Top-10, 15 with multiple appearances

Hamburg, Stockholm

7 “ ” W i th T 10 ll ith i l7 “new” Women in the Top-10, all with a single appearance(Roberts, Jerzyk, Mazzetti, Staford, Takahashi, Betto, Robisch)

8 “new” Men in the Top-10, all with a single appearance(Kahlefeldt, Colucci, Clarke, Frodeno, Varga, Wilson, Alarza, Luis)



Physiological requirements and determinants of performance

T ti th d

Pacing, drafting and transition issues

Testing methods

Competition frequency

Training methods (planning strength training HIT injury prevention )Training methods (planning, strength training, HIT, injury prevention…)

Recovery strategies between and within (heats, finals…) events

Nutritional and body composition issues

Who will the athletes be?

Talent identificaction selection and development?

Progressive specialisation of already successful athletes?

Talent identificaction, selection and development?

Younger athletes?

ESKERRIK ASKO!(“Thank you very much!” in Basque Language)

Ingio Mujika - Physiological differences between distances in triathlon

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