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Rochester Speedskating Team

Overview of the Plan for 2004-2005

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References• Periodization theory and Methodology

– Tudor Bumpa

• Periodization Training for Sports – Tudor Bumpa

• Handbook of Competitive Speedskating– ISU publication

• The Cyclists Training Bible – Joe Friel

• Labrada.com• Healing with Whole Foods

– Paul Pitchford

• USS level 2 manual

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Why train in the summer?

• A breakthrough season starts with a break through summer– Pat Maxwell

• You race on the legs you build during the summer.. not the fall or winter!

• Is Fun!

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RSST training programs• Weights

– Lion’s Fountain Fitness– Try to attend some classes

• Cardio – Mendon bike rides, Inline skating, Runs, etc

• Dryland– Cobb’s Hill

• Technique/agility/balance TAB– MCC

• ICE

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What we are going to cover

• What is periodization training

• How to create and use your training plan

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What is periodization

• Step by step planned approach to training• Designed around

– Personal goals

– Competition dates

• Tracking of workouts• Tracking of mental/physical factors• Tracking of diet• Performance testing

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Periodization cycles• There are many loading and unloading

cycles during the course of a year

• This removes fatigue from the mind and body (regeneration)

• These cycles prevent overtraining and burnout loading cycles

1 2 3 4 5 6 7 8 9 1 11

weeks

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Periodization weight training phases

– General preparation• Anatomical adaptation

– Sport Specific preparation• Hypertrophy

• Maximum strength

• Conversion to power

• Conversion to muscular endurance

• Maintenance

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Strength training variables• Refer to “Important aspects of periodization phases” for

details on • Phase length• Intensity • Frequency• Duration• # exercises• # reps• # sets• Load• Speed • Rest interval between sets Rest between workouts

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Anatomical adaptation

• Strengthen tendons and ligaments

• Strengthen core

• Strengthen stabilizers

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Hypertrophy

• Increase muscle size

• Provides a potential for increase in maximum strength

• Not for everybody

                                         

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Maximum strength

• Increase strength

• Increase CNS response

305lbs!

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Conversion to power

• Increase speed of contraction

6-10 ft vertical leap?

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Conversion to muscular endurance

• Learn to cope and continue in a fatigued lactate acid environment

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Maintenance

• Keep muscular strength, power, endurance during the competition phase

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Periodization endurance system training

• LATT – lactic acid tolerance training

• MaxVO2T – maximum oxygen consumption training

• AnTT – anaerobic system training

• PST – phosphate system training

• ATT – aerobic system training

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Endurance training durations

Contained in monthly workout workbook

LA conc. % of early late

30-60" 2x 2-4 12-182-2.5' 4-6 Max=20

2 MaxVO2T Maximum oxygen consumption training 1-2 3-5' 4-8 2:1 6-12 80-85 85-951:30-7' 3-5 1:1 4-6 75-85 85-908'-2h 6-2 1:6-1:15

4 PST Phosphate system training 2-3 4-15" 10-30 1:4-1:25 955 ATT Aerobic threshold training 1-2 10'-2h 6-1 1:1-1:2 2-3 >60<75 >60<85

1:10-1:15 >85

Ratio work/RI

Guidelines for training the five intensities of the energy system, Periodization Theory and Methodology 4th ed. pg. 358

3 AnTT Anaerobic Threshold training 2-3

1 LATT Lactic acid tolerance training 1-2>95

Max workouts

Duration of Reps

Number of Reps

intensity levels Abbr. Energy system

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Periodization endurance training ratios

Contained in monthly workout workbook

Endurance training ratiosphase ATT PST AnTT MaxVO2T LATT ATT PST AnTT MaxVO2T LATTGeneral (GEN) 75 25Specific (SPEC) 50 25 20 5 50 50pre-competitive 40 10 20 20 10 10 40 40 10competitive (race) 20 20 20 20 20 20 30 30 20tapering 80 20 80 20transition 80 20

When combining energy system training in a workout, do the more demanding anaerobic first

Cardio Ice

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Guidelines on how to peak• Count down to competition

– Four weeks prior to a competition • End high workload cycle

– Three weeks • start reducing volume• Cut back intensity

– Two weeks • Cut back volume• Increase intensity

– One week• Volume should be 50% of the four week volume• Intensity should be very high

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Putting it all together

• The secret of getting ahead is getting started. The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and then starting on the first one.– Mark Twain

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RSST plan modification

• Setup for regional and national level training minimums – 355 hours (~100 hours more than last year)

• Based upon all RSST training sessions and doing 1,2 extra cardio workouts per week on your own

• To customize training hours– Change frequency first

– Duration second

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Setting up a Periodization plan

• Self assessment and goals

• Competitions for the year

• Training diary

• Weight workouts

• Cardio workouts

• Dryland workouts

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Yearly Planner spreadsheetthe “BIG” picture

• Training

• Competitions

• Goals

• Diary summary information

• Testing results

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Annual plan

18-A

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25-A

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9-M

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16-M

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23-M

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30-M

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20-J

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5 5 5 5 5 5 5 5 5 51 2 3 4 5 6 7 8 9 10

GEN GEN GEN GEN GEN GEN GEN GEN GEN GEN

AA AA AA AA AA AA AA AA AA AA

ATT 75% 75% 75% 75% 75% 75% 75% 75% 75% 75%PST 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%AnTT 25% 25% 25% 25% 25% 25% 25% 25% 25% 25%MaxVO2T 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%LATT 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%

ATT

PST

AnTT

MaxVO2TLATT

1 1 2 2 1 2 1 2 2 280 80 80 80 80 80 80 80 80 805 5 5 5 7 10 5 7 7 100 0 0 0 0 1 2 2 2 20 0 0 0 0 90 90 90 90 900 0 0 0 0 10 7 8 9 101 2 2 2 2 2 3 3 3 4

45 45 45 45 45 45 45 90 90 905 5 5 5 7 10 5 7 8 100 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 00 0 0 0 0 0 0 0 0 0

2.5 2.5 2.5 2.5 3.5 7.5 4.25 5.5 6 7.52 3 4 4 3 5 6 7 7 8

125 170 250 250 170 340 395 610 610 700625 850 1250 1250 1190 3400 2335 4450 4900 7000

2 5 9 13 16 21 27 34 41 492.1 4.9 9.1 13.3 16.1 21.8 28.3 38.5 48.7 60.3

PHASE/CYCLE

ice duration

Microcycle

SubphasesWeight Phase

Percent Cardio/Dryland Endurance

Percent Ice Endurance

ice frequency

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Year 2004-2005

Week of

Performance Testing

Cal

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Peaking Index

Location

Wor

kout

info

weights frequencyweights duration

dryland frequencydryland duration

cardio frequencycardio duration

weights RPE

dryland RPE

cardio RPE

Nutrition 50c-30p(1)-20f

cumulitive training hours

sum

mar

ies workout frequency

workout duration per week (min)total workloadcumulitive training sessions

AVG RPE indexice RPE

plotted data

microcycle 1 2 3 4 5 6 7 8 9 10 11date 38095 38102 38109 38116 38123 38130 38137 38144 38151 38158 38165weight workload 400 400 800 800 560 1600 400 1120 1120 1600 400dryland workload 0 0 0 0 0 900 1260 1440 1620 1800 1260cardio workload 225 450 450 450 630 900 675 1890 2160 3600 1350ice workload 0 0 0 0 0 0 0 0 0 0 0AVG RPE 2.5 2.5 2.5 2.5 3.5 7.5 4.25 5.5 6 7.5 4.25peaking 5 5 5 5 5 5 5 5 5 5 5duration 125 170 250 250 170 340 395 610 610 700 530total weekly workload 625 850 1250 1250 1190 3400 2335 4450 4900 7000 3010fatigue 3400 4450 4900 7000 3010previous 7 day training load 3400 2335 4450 4900 7000fitness 1427.5 1712.5 2312.5 2920.8333 3879.17fitness-fatigue -1972.5 -622.5 -2137.5 -1979.167 -3120.83

rel. duration 0.15823 0.21519 0.31646 0.31646 0.21519 0.43038 0.5 0.77215 0.77215 0.8860759 0.67089rel. AVG RPE 0.25 0.25 0.25 0.25 0.35 0.75 0.425 0.55 0.6 0.75 0.425rel. workload 0.08929 0.12143 0.17857 0.17857 0.17 0.48571 0.33357 0.63571 0.7 1 0.43

0

1000

2000

3000

4000

5000

6000

7000

8000

18-Apr 25-Apr 2-May 9-May 16-May 23-May 30-May 6-Jun 13-Jun 20-Jun 27-Jun 4-Jul 11-Jul 18-Jul 25-Jul 1-Aug 8-Aug 15-Aug 22-Aug 29-Aug 5-Sep 12-Sep 19-Sep 26-Sep 3-Oct 10-Oct 17-Oct 24-Oct 31-Oct 7-Nov 14-Nov 21-Nov 28-Nov 5-Dec 12-Dec 19-Dec 26-Dec 2-Jan 9-Jan 16-Jan 23-Jan 30-Jan 6-Feb 13-Feb 20-Feb 27-Feb 6-Mar 13-Mar 20-Mar 27-Mar 3-Apr 10-Apr

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0

1

2

3

4

5

6

Pe

ak

ing

in

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x

weight workload

cardio workload

dryland workload

ice workload

total weeklyworkload

peaking

0

0.1

0.2

0.3

0.4

0.5

0.6

0.7

0.8

0.9

1

18-Apr 25-Apr 2-May 9-May 16-May 23-May 30-May 6-Jun 13-Jun 20-Jun 27-Jun 4-Jul 11-Jul 18-Jul 25-Jul 1-Aug 8-Aug 15-Aug 22-Aug 29-Aug 5-Sep 12-Sep 19-Sep 26-Sep 3-Oct 10-Oct 17-Oct 24-Oct 31-Oct 7-Nov 14-Nov 21-Nov 28-Nov 5-Dec 12-Dec 19-Dec 26-Dec 2-Jan 9-Jan 16-Jan 23-Jan 30-Jan 6-Feb 13-Feb 20-Feb 27-Feb 6-Mar 13-Mar 20-Mar 27-Mar 3-Apr 10-Apr

rel. duration

rel. AVG RPE

rel. workload

fitness-fatigue

-4000

-3000

-2000

-1000

0

1000

2000

3000

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52fitness-fatigue

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End of year totals

72.1 weights duration (hr)6.7 weights avg RPE66 dryland frequency

88.8 dryland duration (hr)8.3 dryland avg RPE121 cardio frequency

125.8 cardio duration (hr)7.1 cardio avg RPE87 total ice sessions

66.5 ice duration (hr)7.9 ice avg RPE

6.32 average RPE4.42 average peak344 Total training sessions355 total workout duration (hr)

166765 total workload

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Goals

• What needs work• What doesn’t need as much work• Use to develop your short and long term goals• Don’t just list goals, but develop a plan to reach

them (talk to your coaches)

You have to expect things of yourself before you can do them.– Michael Jordan

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Competitions

• Write down competition dates

• Indicate their importance by using the “peaking” rating

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Monthly workout spreadsheet • Calendar page

– Customize to your annual plan by changing frequency

• Weight workout page– Customize by changing frequency, 1RM, (reps for body

weight exercises)

• Study info page– Use to design cardio workouts

• Calculations page– Use to determine heart rate zones and calorie intake

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Workout CalendarDay/Month 18-Apr The will to win is not nearly so important as the will to prepare to win.week 1 UnknownMonday: 04/18/05 Tuesday: 04/19/05 Wednesday: 04/20/05 Thursday: 04/21/05 Friday: 04/22/05 Saturday: 04/23/05 Sunday: 04/24/05

Duration AM 80RPE (1-10) 5workload 0 0 400 0 0 0 0Duration PM 45RPE2 (1-10) 5Workload 225 0 0 0 0 0 0

625

AM:

PM: OYO cardio - ATT easy 45'

Comments:

weights AA

FYI - The Better Life 5k Thompson Health

weekly workload

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Weight workouts

SMALL SNAPSHOT

Monthperiodization phase

week

wkfill in blue cells x/wk # of Reps Factor

# Exercises 1RM L % L lbs S R 4 0.901 squats 300 30 90 1 15 3 1 2 5 0.88

40 120 2 15 3 1 2 6 0.850 0 0 0 0 7 0.830 0 0 0 0 8 0.80

2 push ups with ball 0 100 0 3 10 3 1 2 9 0.78alternate hands on ball/feet on ball 0 0 0 0 0 10 0.75reps to discomfort - enter rep number 0 0 0 0 0

0 0 0 0 03 hamstring on ball 0 100 0 3 10 3 1 2

reps to discomfort - enter rep number 0 0 0 0 0add weight if reps exceed 25 0 0 0 0 0

0 0 0 0 04 incline dumbell press 175 30 52.5 1 15 3 1 2

40 70 2 15 3 1 20 0 0 0 00 0 0 0 0

5 back extensions with ball 0 100 0 3 25 3 1 2reps to discomfort - enter rep number 0 0 0 0 0add weight if reps exceed 25 0 0 0 0 0

0 0 0 0 06 calf raises one leg 200 30 60 1 20 3 1 2

7 incline dumbbell curls 65

8 ab twists on ball 0reps to discomfort - enter rep numberadd weight if reps exceed 25

9 front lat pull downs (straight arms) 100

10 seated cable rows 100

tons per sessionestimated time (min)

18-AprAnatomical Adaptation1-2

follow the circuit approach. Do one set of each exercise 1-10 then repeat. Rest 1 min between sets

speed (e/p/c)

estimating 1RM

1

1,2

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Training diary

• All serious athletes use a training diary– Ink it, don't just think it.

• RSST training diary consist of– Daily entrees– Weekly averages

• Graphing data to see– Under training trends– Over training trends

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Diary entry example

date 18-Apr Meal time carb protein misc

day Mon 1 6A 2 oats 1 prov60 1 nuts

sleep (hr) 7 2 9 2 oats .5 prov61 2 yogurt

sleep quality 4 3 12 2 yams1 turkey

1 f ruit/ veg

RHR 49 4 3 4 salad

confidence 3 5 6 2 br rice 1 salmon 1 veggies

energy level 4 6 9 1 shake

general health

4 H2O

motivation 4

muscle cond. 5

AM Workout

Locationtime 7

duration (min)

80

RPE (1-10) 5workload 400tonnage (tons)

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PM Workout

Location

time 7

duration (min)

45

RPE (1-10) 5

workload 225

tonnage (tons)

cardio: bike AHR 145 steady

pace

Comments:boring

AHR 140

MHR 150

l l l l l l l l l l l l l

weights AA wk 1 Comments:

Good cardio workout

AHR 140

MHR 170

Qualtiy of sleep rated f rom 1 to

5.

5 - soundly

4 - good

3 - OK

2 - restless

1 - awake some of the night

Confi dence rated f rom 1 to 5.

5 - extremely confi dent

4. - very confi dent

3 - f eeling good

2 - a little sad

1 - very sad

Energy levels rated f rom 1 to 5.

5 - I 'm pumped

4 - sounds good

3 - I 'm OK

2 - just cruising

1 - I want to stay in bed

General health rated f rom 1 to 5.

5 - never f elt better

4 - pretty good

3 - OK

2 - a little unwell

1 - sick

Motivation f rom 1 to 5.

5 - I 'm pumped

4 - sounds good

3 - OK

2 - if I must

1 - not interested

Muscle condition rated f rom 1 to

5.

5 - no soreness

4 - a little stiff / sore

3 - some soreness

2 - quite stiff / sore

1 - very stiff / sore

Rate of Perceived Exertion RPE

scale 1-10

1 - very easy

3- easy

5- moderate

7- hard

10 - maximum

workload = time*RPE

total tonnage = reps*sets*weight

For meals enter palm size portions

and primary f ood source. For

misc, enter f ruit, vegges, f at

source

enter glasses of water consumed

put a slash f or each glass

I f your daily rating average is less

than 3. Take a rest day.

Comments: weather, how you f elt

etc.

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Performance testing • New this year A LOT OF TESTING!• Why?

– because it will help our training loading and unloading cycle– Push ourselves physically and mentally

• 1RM every 4 weeks• Cobb’ hill every 4 weeks• Bike time trial every 4 weeks• Inline time trials every 4 weeks• 5-10K Running time trials every four weeks• Skating TT every four weeks

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1RM testing

• During the AA phase use a weight for 7-10 reps and estimate the 1RM

• For the other weight phases shoot for 1-6 reps and estimate if needed

# of Reps Factor4 0.905 0.886 0.857 0.838 0.809 0.7810 0.75

estimating 1RM

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Cobb’s hill all aboard!!

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Nutrition

• Join www.labrada.com excellent source of information. Weekly emails

• Whole foods stay away from processed foods

• Training right and eating right are a winning combination

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Eating and exercise• You must eat right and train hard to get into your

best shape. And, most importantly, you must always train and eat with your goals in mind. Fail to do this and you won’t gain even one ounce of new muscle.

• Technically correct exercise execution is important for muscle stimulation, but flawless nutrition is required for muscle recovery and growth. If you fail to eat or not eat correctly you won’t realize any results from exercise, whereas diminished gains can still be seen from incorrect exercise execution within the context of a sound nutrition program.

• Eating for lean muscle gain requires the consumption of functional, unprocessed, whole foods. These fresh whole foods are living food, and they are functional because they affect your health and enhance your immune function.

– From labrada.com

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Post exercise

• Get carbs and protein ASAP!– Endurox R4– Power bar recovery drink– ProV60

• Ask Lee or Mike at the Supplement Warehouse what’s good– 10% discount for RSST

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Awesome Foods

• Carbs– Yams

– Quinoa

– Brown rice

• Protein– Salmon

– Turkey

– Lean beef

– Beans

– Sea weed

• Fats – Salmon

– Nuts

– Olive oil (cold pressed)

Work the walls. Ask Tim…

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Meal time!

• Small frequent meals. Eat 5-6 meals per day– 1 palm size portion of protein– 2 palm size portion of carbs– 1 palm size portion of veggies

• Scale depending on periodization phase and weight/fat measurements

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Protein sources

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Cleaning out the frig and pantry

• Get rid of all HFCS

• Processed foods

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Quotes…

• You hear those comments that my face makes it look like what I'm doing is easy... but come and look at my face in January, February and March when I'm at home training... it's an ugly face then!– Lance Armstrong, TdF 2001

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Quotes…

• A winner makes commitments to a goal, a loser makes promises.– Unknown

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Quotes…

• Adversity cause some men to break; others to break records.– William A. Ward

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Quotes…

• When you are behind, don't give up; when you are ahead, don't let up.– Unknown

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Quotes…

• I'm a great believer in luck, and I find the harder I work, the more I have of it.– Thomas Jefferson

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Dutch team

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