Jurgen Wick - Periodisation in endurance sports

1

Jürgen Wick

Institute for Applied Training Science Leipzig

ITU 2013 World Conference

Periodisation in endurance sports –

Application in Nordic Skiing and

Biathlon

Schedule

1 Introduction

2 Competition system and performance structure

3 Basics for training organisation

4 Methodical structure of training

Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland

2

• Introduction

• Competition system and performance structure

• Basics for training organisation

• Methodical structure of training

Institute for Applied Training Science (IAT) Leipzig


Facilities at the IAT Leipzig


3

Competencies

Executing benchmarks of world-class performances

Sportscomprehensive masterminding

Regulating and optimising training

Developing measuring systems and databases

Individualising technique & renewing training methods

Assuring health and load tolerance

Transfering knowledge & information


Organisational structure


4

Biathlon has its origins in the ancient hunting practices of northern Europeans.An Olympic event since 1960, biathlon today combines cross-country skiing with small-caliber rifle marksmanship . http://sochi2014.com/en/games/sport/olympic-games/sports/biathlon/

What‘s Biathlon?


• Introduction




Competition system

C. duration C. rules

C. frequency

Competition system in Biathlon

Individual

Sprint

Pursuit

Mix

Mass

Relay

Olympic Games

World Championships

Continental Championships

IBU World Cup

IBU Cup

National Championships

Regional Cup’s

National competition’s

Elite

Juniors

Youth …


5

Changes in competition system since 1994


� more competitions

� new disciplines

� Individual comp. Sprint comp.

� start order in Pursuit depending on Sprint result

0

5

10

15

20

25

30

35

1994 2002 2006 2010

competitions

Sprint Pursuit Individual Mass Relay Team/Mix

200

250

300

350

400

450

500

550

1993

/94

1994

/95

1995

/96

1996

/97

1997

/98

1998

/99

1999

/00

2000

/01

2001

/02

2002

/03

2003

/04

2004

/05

2005

/06

2006

/07

2007

/08

2008

/09

2009

/10

2010

/11

2011

/12

com

petit

ion

kilo

met

res

/ sho

ts

competition kilometres competition shots



6


0

5

10

15

20

25

30

35

40

1982 1984 1986 1988 1990 1992 1994 1996 1998 2000 2002 2004 2006

Women: 220 kmMen: 414 km

Women: 356 kmMen: 608 km

Changes in competition system (Cross Country Skiing)

(Hämmerle, 2006)


Season 2005/2006

Season 2003/2004

Progressive specialisation on distance -respectively sprint race in cross country skiing men(Hämmerle, 2006)

Specialisation in Cross Country Skiing?

7


Specialisation in Cross Country Skiing?

75 50 25 0 25 50 75

Percentage of overall WC-Points from Sprint racescomparison between women and men in the season 2005/06 (Hämmerle, 2006)

Place in Sprint - WC

100100

Women∅ 69%

Men∅ 94%

100%595% Henkel, M. Kjoelstad, J.

485% 100%Andersson, L. Larsson, P.

337% 72%Scott, B. Hetland, T.A.

289% 100%Gjoemle, E. Fredriksson, T.

1 99%38% Bjoergen, M. Lind, B.


Specialisation – Yes or No?

Depends on competition system of the international federations!

Speed Skating (ISU) YES

• World Single Distances Championships• World Sprint Championships• World Allround Championships

Cross Country Skiing (FIS) YES/NO

• Nordic Ski World Championships (Distance, Sprint)• Tour de Ski (Allround)

Biathlon (IBU) NO

• Biathlon World Championships

8


Age distribution to reach Top 30 in WC (30 best athletes in WC 2012/13 in Cross Country Skiing)

Ø50%

Ø85%

0

5

10

15

20

25

30

18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37

reul

ts a

mon

g To

p 30

Age

0

5

10

15

20

25

30

18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37

Age

Women

Men

(Ostrowski, 2013)

Performance structure of sport /

discipline

Competition system

C. duration

Complex competition performance

C. rules

C. frequency


Dependent relationship between competition system – performance structure – training system

9

taktischesNiveau

Schießtechnik

Handlungs-genauigkeit

psychische/psychomotor.

Leistungs-voraussetzgn.

Handlungs-schnelligkeit

technical-coordinative

levelphysical level

tactical levelcoordinative abilities

velocity

competition-specific

endurance

basic endurance

strenghttechnical varibility

Ausprägung der Technik

Psychische

Wettkampfeigenschaften

Performance structure in Biathlon


Development of skiing velocity in Sprint and Individual competitions since 1995 (Men)

y = 0,002x2 + 0,0033x + 6,5802R² = 0,6802

y = 0,0039x2 - 0,0419x + 6,5811R² = 0,2173

6,00

6,20

6,40

6,60

6,80

7,00

7,20

skiin

g ve

loci

ty (

m/s

)

v Sprint vs. v Individual (Ø Place 1-3, all OWG, WC H, WC in Biathlon)

v Sprint m/s

v Individual m/s

Poly. (v Sprint m/s)

Poly. (v Individual m/s)


10

Development of skiing velocity in Cross Country Skiing (Distance vs. Sprint competitions)


yc = -0,0005x2 + 1,847x - 1859,9R2 = 0,7108

yp = 53,137Ln(x) - 396,98R2 = 0,2141

4

5

6

7

8

9

10

1955 1960 1965 1970 1975 1980 1985 1990 1995 2000 2005 2010

skiin

g ve

loci

ty (

m/s

)

Classisch Freistil Pursuit Sprint (F) Sprint (C)

(Ostrowski, 2006)

Performance structure of sport /

discipline

Training system

Training concept

Competition system

C. duration

Complex competition performance

C. rules

C. frequency

Dependent relationship between competition system – performance structure – training system


11

0

50

100

150

200

250

300

350

400

Com

petit

ion

km p

er s

aiso

n

1998 1999 2000 2001 2002 2003 2004 2005 2006 2007 2008 2009 2010 2011 2012

Sprint Individual Pursuit Mass Relay Team/Mix

Single start (all 30 s), continuous running, time

Leg distances 3.0-4.0 km

Group-, Mass-Start, tactical running, against sportive

counterpart

Leg distances max. 2.5 km

Training Training MethodologyMethodology


IndividualSprint

Team/Mix Mass RelayPursuit


Trainingcontents

Trainingmeans

Trainingmethods

Traininggoals

Basics for Training Organisation


• Introduction

• Competition System and Performance Structure

• Basics for Training Organisation

• Methodical Structure of Training

12

Performancedevelopment

T R A I N I N G STIMULUS

currentperformance level

Adaption of organism to new and higher

requirements through

T R A I N I N G

Temporary discrepancy between training requirements and the current performance ability

volume

methods

movementquality

workloadrecovery

periodisationaltitude

„„effectseffects of of trainingtraining ““

intensity

Athletic training (primary goal)


Training contents

Basic endurance

• Physical ability

• Resistance to fatigue during continuous loads in aerobic metabolic situation

Thieß & Schnabel (1987)


13

Training contents

Basic endurance� approx. 50 % of total training volume

� basic, semi-specific, specific training means

� continuous method (with constant intensity or chang ing intensity)

� ski / rollerski: approx. 2 h / 40 km bike: 3 – 5 h

� partly as complex training (skiing/rollerskiing/bik ing/running & shooting)

running velocity (%) lactate (mmol/l) heart rate (1/min)Development zone (EB)

Zone 3 90 – 95 5 – 7 160 – 180Zone 2 85 – 90 3 – 5 140 – 160

Stabilisation zone (SB)Zone 1 75 – 85 < 3 120 – 140


Training contents

Strength endurance


• Complex physical ability

• Resistance to fatigue related to competition and training loads with high strength requirements


14

Training contents

Strength endurance

� approx. 8 % of total training volume


� continuous method (with constant intensity or chang ing intensity)

� ski / rollerski: approx. 1 – 1.5 h / 15 – 20 km

� Training session: [(2.2 km EB + 1.2 km SB) x 2 = a rms;

(1.2 km EB + 1.2 km SB) x 3 = legs; (1.2 km EB + 1. 2 km SB) x 3 = total]

� in connection with basic endurance training

running velocity (%) lactate (mmol/l) heart rate (1/min)Development zone (EB)

Zone 3 90 – 95 5 – 7 160 – 180



Competition-specific endurance



• Resistance to fatigue when striving for athletic top performances in competition and coping with competition-specific training loads

Training contents


15

Competition-specific endurance� approx. 40 % of total training volume


� repetition method, interval method, competition met hod

� ski / rollerski: approx. 1.5 – 2 h / 35 km (15 km GB , 3 km EB, 18 km SB)

� Training session: 4 km SB – 3 km EB – 7.5 km GB (4 times shooting) –

6 km SB – 7.5 km GB (4 times shooting) – 8 km SB

� complex biathlon training (skiing/rollerskiing & sh ooting)

running velocity (%) lactate (mmol/l) heart rate (1/min)Extreme zone (GB)

Zone 5 95 – 105 8 – > 10 > 180


Training contents


Speed strength



• Performance ability to overcome resistances with a high movement velocity

Training contents


16

Speed strength� approx. 2 % of total training volume


� repetition method, interval method

� ski / rollerski: approx. 1 h / 20 km (2 km GB, 18 k m SB)

� Training session: 50 – 200 m sprints in uphill and/o r crossing area

� in connection with competition-specific endurance t raining

running velocity (%) lactate (mmol/l) heart rate (1/min)Extreme zone (GB)

Zone 5 95 – 105 8 – > 10 > 180


Training contents


Training means

Heart rate (% of HR max) Blood lactate concentration (mmol/l)

SB(Stabilisation zone)

EB(Development zone)

GB(Extreme zone)

WK(Competition zone)

SB(Stabilisation zone)

EB(Development zone)

GB(Extreme zone)

WK(Competition zone)

Ski 70 - 85 85 - 95 95 - 100 > 95 < 3 3 - 7 8 - 10 8 - 12

Roller Ski

70 - 85 85 - 95 95 - 100 > 95 < 3 3 - 7 8 - 10 8 - 12

Cross running

65 - 80 80 - 90 90 - 100 > 90 < 2 2.5 - 6 > 6 > 6

Bike / MTB

55 - 75 75 - 90 90 - 100 > 85 < 3 3 - 6 6 - 15 3 - 8

Training regulation and control by heart rate and/o r blood lactate in Biathlon


17

Training regulation and control by heart rate and/o r blood lactate in Cross Country Skiing


intensive endurance training

extensive endurance training

150 - 170

150 - 170

150 - 170

150 - 170

Competition zone

Extreme zone

complex

armsDevelopment zone - strength

95 - 100 under Dist. >100

160 - 180

Extreme zone - strength

Stabilisation zone 130 - 150

120 - 140

160 - 180

3 - 5

< 3

< 2

legs

Blood lactatein mmol/l

>5

>5

Heart ratein 1/min

>180

Development zone

>5

3 - 5

3 - 5

3 - 5

Compensation zone

85 - 90

85 - 90

75 - 85

65 - 75

% of Competitionperformance

100

90 - 100

85 - 95

85 - 90

Training means

General training means

- cross running- bike / mountain bike- canoeing- rowing- inline skating- swimming- athletics (running, jumping)

- basic shooting (without physical stress)

- alpine skiing (with cross country skis)

- imitation exercises

- gymnastics- sports games- general strength exercises- functional strength training

Specific training means

- cross country skiing- roller skiing

- shooting under physical stress- cross country skiing / roller /skiingand shooting under physicalstress


18

Training methods

Continuous training

Change training

Continuous method

long/low

long/medium

long/high

Intensity: maximum = above competition velocity; very high = 95-100 %; high = 90-95 %; medium = 80-90 %; low = 75-85 % of competition velocity

long/change

high-medium

Method

Duration/intensity

Regene-ration

Basic endurance

ability

Specific basic

endurance ability

Strength endurance

ability

Effective-ness

Complex Biathlon training

Continuous method: long/low

Interval method:Short/very high

Break: shooting

Competition specific

endurance ability


Training methods

Continuous training

Change training


Continuous method

Intervalmethod

long/low

long/medium

long/high


long/change

high-medium



Break: shooting

Method

Duration/intensity

Regene-ration

Basic endurance

ability

Specific basic

endurance ability

Strength endurance

ability


endurance ability

Specific speed ability

Effective-ness


19

Training methods

Continuous training

Change training


Long-term interval training

Continuous method

Intervalmethod

long/low

long/medium

long/high


long/change

high-medium



Break: shooting

Total: long

Stage:short/maximum

Break: long/low

Method

Duration/intensity

Regene-ration

Basic endurance

ability

Specific basic

endurance ability

Strength endurance

ability


endurance ability


Specific strength

ability

Effective-ness


Training methods

Continuous training

Change training


Long-term interval training

Continuous method

Intervalmethod

Circuit training

long/low

long/medium

long/high


long/change

high-medium



Break: shooting

Total: long

Stage:short/maximum

Break: long/low

Load: short

Intensity:high/medium

Break: passive

Different resistance and repetitions

Break: passive

Method

Duration/intensity

Regene-ration

Basic endurance

ability

Specific basic

endurance ability

Strength endurance

ability


endurance ability


Specific strength

ability

Basic strength

ability

Effective-ness


20

• Introduction





Methodical structure of training

� Long-term: 4 years and more• long-term performance build-up

(basic-, build-up-, follow-up-, high-performance training)• Olympic Cycle

� Medium-term: 3-4 weeks – 1 year

• Annual training• Macrocycle (half a year, year)• Mesocycle (3-4 weeks)

� Short-term: 1 day – 1 week

• Weekly training• Microcycle (3-4 days)• Dayly training• Training session

Athletic training (timeline)


21

Methodical structure of training (annual planning)

8 important steps

in the correct order!


(1) Determination of time and number of competition peaks per year



22

Methodical structure of training (macrocycle)

OCompe- W W W W W W W W W Wtitions: C C C C C C G C C C

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 52 1 2 3 4 5 6 7 8 9 10 11 12 13

April

1. MACROCYCLE 2. MACROCYCLE25 weeks 27 weeks

NCH

May June July August September February MarchOctober November December January



(2) Specification of performance targets and subgoals within a training year

(3) Tasks, contents and methods of training in single periods



23


TP


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 52 1 2 3 4 5 6 7 8 9 10 11 12 13

April November December January

Preparation-Period Period

February MarchOctober

Competition-

NCH

May June July August September


Period Period PeriodTransition- Preparation- Comp.-



TP

Training with (Roller Ski)general training means(Bike; Cross; Athletics; Swimming; Canoeing, ...) (Ski)

gen. TM rT


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 52 1 2 3 4 5 6 7 8 9 10 11 12 13

April

Period PeriodTransition- Preparation- Comp.- Competition-Preparation-


semi-specific TM semi-specific/specificTraining with

Period Period Period

Competitions with specific training means(Roller Ski; Ski)training means

recov. Tr.sem.TMComp.

general training meansgeneral training m.

NCH

May June July August September February MarchOctober November December January


24

TP


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 52 1 2 3 4 5 6 7 8 9 10 11 12 13

April September February MarchOctober November December JanuaryMay June July August


NCH

Comp.- Competition-Preparation-


Period PeriodTransition- Preparation-

Variant annual structure

Double periodisation

Single periodisation OCompe- W W W W W W W W W Wtitions: C C C C C C G C C C

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 52 1 2 3 4 5 6 7 8 9 10 11 12 13

April September

MACROCYCLE52 weeks

Preparation-Period Period

Competition-Period

Transition-

May June July August February MarchOctober November December January



Training withspecific

Training with and semispecific Regene-general training means ration,

training means (Roller, Cross, Edu-Ski) cation,

(bike, Hill walks, HolidaysAthletics, Canoeing,

Rowing, Inline Skating)

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 52 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17

Preparation Period Competition PeriodTransition-

Period

31 Weeks 17 Weeks 4 WeeksStage V

Per

form

ance

Tes

t

Per

form

ance

Tes

t

WC

WC

WC

Reg

ener

atio

n

stage I Stage II Stage III Stage IV

WC

Reg

ener

atio

n

Tou

r de

Ski

WC

WC

October November

WC

Reg

ener

atio

nW

C

DecemberMay June July August September January February March April

WC

Reg

ener

atio

n

Wor

ld C

ham

pion

ship

s

WC

WC

Methodical structure of training (macrocycle) –example Cross Country Skiing

25




(4) Training courses and altitude training courses in the yearly training plan

(5) Control competitions and performance tests

(6) Performance diagnostical checkup



TP


gen. TM rTtraining courses: Shoot. Bike Ski

altitude: 6 7 9 7O

Compe- W W W W W W W W W Wtitions: Tr Tr C C C C C C Tr G C C CDiagnostics: D D Co D Co D Co14 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 52 1 2 3 4 5 6 7 8 9 10 11 12 13

April

Period PeriodTransition- Preparation- Comp.- Competition-Preparation-




Competitions with specific training means(Roller Ski; Ski)training means


general training means

19

NCH

Bi/Ro/Ski Complex

general training m.Compl.

May June July August

15 9

September February MarchOctober November December January



26







(7) Planning of training in the phase of direct competition preparation (DCP) for the annual competition peak



TP


gen. TM rTtraining courses: Shoot. Bike Ski

altitude: 6 7 9 7O

Compe- W W W W W W W W W Wtitions: Tr Tr C C C C C C Tr G C C CDiagnostics: D D Co D Co D Co14 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 52 1 2 3 4 5 6 7 8 9 10 11 12 13

April MarchOctober November December January

15 9 19

NCH

May June July August September February


general training meansBi/Ro/Ski Complex

general training m.Compl.


DCPCompetitions with specific training means(Roller Ski; Ski)

training means


Period Period PeriodPeriod PeriodTransition- Preparation- Comp.- Competition-Preparation-



27







(7) Planning of training in the phase of direct competition preparation (DCP) for the annual competition peak

(8) Consideration of the performance and personality development of the athlete



Methodical structure of training (meso- and microcycle)

2 different ways!

Seiler & Kjerland (2006)


28

GA wsA WT WKGA

Methodical structure of training (mesocycle)

Basic endurance

Basic endurance

Competition specific endurance

CompetitionPre-Competition training

High intensity

Low intensity

Intensity (% max)

Intensity (% max)


GA wsA WT WKGA

Methodical structure of training (microcycle)

Basic endurance

+

Strength endurance(lower intensity)

Basic endurance

+

Strength endurance(higher intensity)

Competition-specific endurance

+

Speed strength(high intensity)

CompetitionPre-competition training

(intensity individual)

4 Types

Intensity (% max)


29

200

250

300

350

400

450

500

550

1993

/94

1994

/95

1995

/96

1996

/97

1997

/98

1998

/99

1999

/00

2000

/01

2001

/02

2002

/03

2003

/04

2004

/05

2005

/06

2006

/07

2007

/08

2008

/09

2009

/10

2010

/11

2011

/12

com

petit

ion

kilo

met

res

/ sho

ts

competition kilometres competition shots




IndividualSprint




WettkampfGA wsA WT

Typical block periodisation in Biathlon in the early 1980s (Schote, 1985)

• The same training contents within the microcycles

• The same training volume and training intensity in GA- (basic endurance) and wsA - (competition-specific endurance) microcycle

• 6 days of workload : 1 day of recovery

30

200

250

300

350

400

450

500

550

com

petit

ion

kilo

met

res

/ sho

ts

competition kilometres

competition shots





Group-, Mass-Start, tactical running, against sportive

counterpart

Leg distances max. 2.5 km

Individual

Sprint

Team/Mix

Mass

Relay

Pursuit

WKGA wsA WTrGA



Typical block periodisation in Biathlon after 1998

• Differentiation of the training intensity within the GA-microcycle (stabilisation zone, development zone low/high)

• Increase of strenght-endurance within the GA-microcycle

• Shorter legs / higher intensity on the last day of the GA-microcycle

• 4 - 5 days of workload : 1 - 1,5 day of recovery

• Greater individualisation in pre-competition training

31


6,3

6,4

6,5

6,6

6,7

6,8

6,9

7,0

7,1

7,2

1999 2000 2001 2002 2003 2004 2005 2006 2007 2008 2009 2010 2011 2012

Ski

ing

velo

city

(m

/s)

Germany Norway

Comparision between skiing velocity at Olympic Games and World Championshipsin men‘s Biathlon (5 competitions/year, 4 athletes/nation)

Two different ways – the same result !?

Thank you

for your attention!

Institute for Applied Training ScienceMarschnerstraße 29, 04109 Leipzig, GermanyDr. Jürgen WickDeputy DirectorE-Mail: [email protected]: + 49 341 4945 - 195Fax: + 49 341 4945 - 400

32

Literature

Enoksen, E., Aukland, F. & Harnes, E. (2010). Das norwegische Trainingsmodell im Skilanglauf. Leistungssport, 40 (3), 39-48.

Faude, O., Kindermann, W. & Meyer, T. (2009). Lactat threshold concepts: How valid are they? Sports medicine, 39 (6), 469-490.

Nitzsche, K. (1998). Biathlon. Leistung - Training - Wettkampf. Wiesbaden: Limpert.

Schnabel, G., Harre, H.-H. & Krug, J. (2011). Trainingslehre - Trainingswissenschaft. Aachen: Meyer & Meyer.

Schote, G. (1985). Effektive Gestaltung der Belastungsdynamik in Mikro- und Mesozyklen - eine Möglichkeit zur Steigerung der Wirksamkeit des Lauftrainings von Biathlonsportlern der 3. Förderstufe. Dissertation, Deutsche Hochschule für Körperkultur Leipzig.

Seiler, K. S. & Kjerland, G. Ø. (2006). Quantifying training intensity distribution in elite endurance athletes: is there evidence for an “optimal” distribution? Scand J Med Sci Sports, 16, 49-56.

Seiler, S. & Toennessen, E. (2009). Intervals, Thresholds, and long slow distance: the role of intensity and duration in endurance training. Sportscience, 13, 32-53.

Thieß, G. & Schnabel, G. (1987). Leistungsfaktoren in Wettkampf und Training. Berlin: Sportverlag.

Wick, J. (2011). Aktuelle Aspekte der Leistungs- und Trainingssteuerung in den Ausdauersportarten. Leistungssport, 41 (4), 14-18.


Documents

Jurgen Wick - Periodisation in endurance sports