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The physiology of LTAD: scientific principles, testing & optimisation
Dr Barry Fudge - UK Athletics Physiologist – ANI 2011
UKA Physiologist
• Employed by English
Institute of Sport
• Deliver 100% UKA
• Based in Loughborough
at the NPC
• Responsibility for all event
groups but primarily
endurance
• Diet
• Hydration
• Physiology – training load
• Genetics
• Physical activity & lifestyle
• Haematology
• Develop Technology
PhD work program… Kenya running phenomenon
Key points
• It doesn’t matter if you are born in Africa,
the Caribbean or Northern Ireland
• If you indentify talent
• And create the correct environment to
nurture that talent
• You can win major titles/medals
Overview
“Correct” genetic
potential
“Correct” environmental
interaction
Progression of key
determinants
Refinement of environment
Marginal gains
Scientific
Principles
Testing
Optimisation
Scientific Principles
Genetics
The HERITAGE Family Study
(Bouchard et al., 1998)
heritabilities for VO2max ranged
from 51-59%
Genetics??
Onywera et al, 2006
Kenya
Ethiopia
Scott et al, 2003
mtDNA lineages • mtDNA is highly mutable and is inherited in a
matrilineal fashion
• Accumulation of linked complexes of polymorphisms down different lines of descent
• Can trace the ancestry of individuals and populations
mtDNA lineages - Ethiopia
Controls =
Athletes =
L1 L2 L3A M E1 E2
Mitochondrial Eve
3594
223
278
311
129
148
187
188
189
230
320
390 various10400
249
various various
10398
CRS
311
0
5
10
15
20
25
30
Perc
en
tag
e (
%)
L1 L2 L3A M E1 E2
19% 19%25%27%14%7%16% 9%14%19% 22%8%
What about specific genes?
Section main points
• The “correct” genotype for elite performance is of course fundamental
• Africans not likely to be any different to “our” genetics
• It is the interaction of each genetic element with the environment that is likely to be important
Scientific Principles
Environment
PhD - Environment
• Diet and energy balance (DLW)
• Fluid intake and hydration balance
• Electrolyte balance
• Training load and physiological responses
• Daily physical activity patterns (i.e. recovery)
Results • Fudge B.W., Westerterp K.R., Kiplamai F.K., Onywera V.O., Boit M.K., Kayser B., and Pitsiladis Y.P. (2006). Evidence of
negative energy balance using doubly labeled water in elite Kenyan endurance runners prior to competition. British
Journal of Nutrition 95(1): 59-66.
• Fudge B.W., Easton C., Wilson J., Irwin L., Clark J., Haddow O., Kayser B., Pitsiladis Y.P. (2007). Estimation of oxygen
uptake during fast running using accelerometery and heart rate. Medicine and Science in Sports and Exercise 39 (1):
192-198.
• Easton C., Fudge B.W., Pitsiladis Y.P. (2007). Rectal, telemetry pill and tympanic membrane temperatures during
exercise in the heat. Journal of Thermal Biology 32 (2): 78-86.
• Fudge B.W., Easton C., Kingsmore D., Kiplamai F.K., Onywera V.O, Westerterp K.R., Kayser B., Noakes T.D., and
Pitsiladis Y.P. (2008). Elite Kenyan endurance runners remain well hydrated day-to-day with ad libitum fluid intake.
Medicine and Science in Sports and Exercise 40 (6): 1171-1179.
• Beis L., Fudge B.W., Noakes T., Pitsiladis Y.P. (2011). Food and macronutrient intake of elite Ethiopian distance
runners. Journal of the International Society of Sports Nutrition 8(7).
• Ingham S.A., Hardman S.L., Fudge B.W., Pringle J.S., Richmond V.L. (Manuscript in preparation, 2011). Parameters
derived from an incremental step-wise and ramp-wise graded rowing exercise test and 2000-m rowing ergometer
performance. Scandinavian Journal of Medicine and Science in Sports.
• Ojiambo R.M., Mohammad Y., Fudge B.W., Kingsmore D., Parisotto R., Magnus L., Pitsiladis Y.P. (Manuscript
submitted, 2010). Haematological profiles of elite east-African runners over a 7 year period. Medicine and Science in
Sports and Exercise.
• Beis L., Fudge B.W., Noakes T., Pitsiladis Y.P. (Manuscript submitted, 2011). Drinking behaviours of elite male runners
during marathon competition. Medicine and Science in Sports and Exercise.
• Ross R., Fudge B.W., Gibson A., Ojiambo R.M., Wilson J., Pitsiladis Y.P. (Manuscript submitted, 2011). Evaluation of
the Cosmed K4b2 portable metabolic system during fast running outdoors. Medicine and Science in Sports and
Exercise.
• Ojiambo R., Gibson A.R., Ross R., Konstabel K., Casajus J.A., Fudge B.W., Easton C., Reilly J.J., Pitsiladis Y.P.
(Manuscript in preparation, 2011). Comparative evaluation of the ActiTrainer and GT3X ActiGraph accelerometer
outputs during structured activities in adolescents.
• Ingham S.A., Fudge B.W., Pringle P., Jones A.J. (Manuscript in preparation, 2011). Oxygen uptake kinetics and the
optimal warm-up strategy for elite 800m running performance.
• Fudge B.W., Scott R.A., Pitsiladis Y.P. (Manuscript in preparation, 2011). Polymorphisms within the ADRB1, ADRB2,
ADRB3, genes and their association with the determinants of endurance success in East African runners.
• Fudge B.W., Scott R.A., Pitsiladis Y.P. (Manuscript in preparation, 2011). Polymorphisms within the 5HT, NOS3 and
BDKRB2 genes and their association with the determinants of endurance success in East African runners.
Sub- section main points
• Kenyan athletes have a conducive
environment for developing as an
endurance runner:
• Diet
• Hydration
• Rest/recovery
• Training is simple
Altitude – East Africa
The British/USA Way
Performance – LHTH & LHTL Bonetti & Hopkins, Meta-analysis of sea level
performance following adaptation to hypoxia.
Sports Medicine 39: 107-27, 2009
Hypoxia & Genetics
• Text
Vogt & Hoppeler, 2010
Altitude Adaptation…Bekele
Run Altitude (m) Distance (km) Average HR (bpm) Average speed (km/h) Average Speed (min:mile)
Rift Valley Plains 1400-1600 15 139 14.9 06:32
Forest 3000-3200 18 141 14.7 06:27
Sub-section main points
• Typically the best endurance runners in
the world are based at
altitude...regardless of origin
• Altitude training may be a vehicle to
optimally modify the aerobic phenotype
• But by no more than the limit set by an
individuals genotype...not a magic
bullet!
Training Volume
The Kenyan Way
Onywera et al, 2006
The Ethiopian Way
Scott et al, 2003
The East African Way…
• For 40 weeks/year (5 days/week) for 10 years
• Min: 2 x 5 km/day
• Max: 4 x 5 km/day
• Equivalent to:
• Min: 20,000 km or 12,430 miles
• Max: 40,000 km or 24,860 miles
• Before they leave school
10 y/10 000h rule Practice makes perfect
Sub-section main points
• Running/walking to school is an
important part of east African life
• And has an important role to play in
developing (the physiology of) world-
class athletes
• All world-class athletes must undertake a
substantial period of development at
some point regardless of origin
Section summary
• World-class athletes at some point must
undergo a substantial period of
development regardless of origin
• Altitude training may help endurance
athletes realise their true aerobic
potential
Optimisation
Refinement of Environment
Altitude model aims
Type Aim Duration
A Improve general fitness – especially
aerobic capabilities
21-28 days
B To prepare for high intensity training
following altitude
21-28 days
C Improve competitive performance 17-21 days
High enough for blood
adaptation
Low enough to train when
quality required
Optimal training camps
Multiple altitude locations are required
Optimal Camp Venues
Multiple altitude exposures are necessary
Theory in to Practice
Theory in to Practice
Physiology – Avoiding Pitfalls
Section summary
• UKA endurance runners have a unique
opportunity to live and train at altitude
• The program is year round which allows
the opportunity to complete different
types of altitude training (i.e. A, B and C)
• Fully supported program (medicine,
science, etc)
Testing
Genetic & Environmental Interaction
Why test (endurance runners)?
• Identify key determinants of endurance
running performance
• Identify strengths and weaknesses of
individual athletes - benchmarking
• Monitor progression in key determinants
of endurance running performance
• General progression
• Interventions
• Programme accountability
Determinants of endurance running performance…
Midgley et al, 2007
VO2max Fractional Utilisation
(%VO2max)
Economy (VO2/speed)
40
45
50
55
60
65
70
75
80
1992 1994 1996 1998 2001 2003
VO
2 m
ax
(m
l/k
g/
min
)
Year
0 % change Jones, 2006
Paula Radcliffe
20 % change Jones, 2006
Paula Radcliffe…Running Economy
160
170
180
190
200
210
1992 1994 1996 1998 2001 2003
Oxy
gen
Up
take
(m
l/kg
/km
)
Year
20 % change Jones, 2006
Paula Radcliffe…Thresholds
10
12
14
16
18
20
22
1992 1994 1996 1998 2001 2003
LT/L
TP S
pe
ed
(km
/h)
Year
LT
LTP
Altitude Intervention
0
20
40
60
80
100
120
140
160
180
200
0
1
2
3
4
5
6
7
8
9
10
13 14 15 16 17 18 19 20 21
He
art
Ra
te (
beats
/min
)
Blo
od
[L
a]
(mM
)
Speed (km/h)
[La]-Mar-11 [La]-Dec-10 [La]-Jan-08 [La]-Mar-07
HR-Mar-11 HR-Dec-10 HR-Jan-08 HR-Mar-07
Section summary
• Testing is important
• Benchmarking
• Progression
• Programme accountability
• Should be completed regularly
• But not so much that it impinges on the
training programming
Optimisation
Marginal Gains – Warm Down
Slides courtesy of Dr Steve Ingham, Head of
Physiology, EIS (with modifications).
Rest
Adapt
Train
Eat/Drink Blood flow/
Nutrients/
Mechanical (inc neural)/
metabolic stimulus
No further
stress
Hormonal, immune
response/
inflammation/
breakdown/
gene
transcription/ growth
How do you get fit?
-ve
P
erf
orm
an
ce
+
ve
Time (hours, days)
Present the same stimulus to the body
Reduced disturbance to homeostasis
BUT will result in smaller adaptive response
So you have train more/harder
Recovery treatments are popular...
Repeated bout effect
Recovery Treatments
Bailey et al., 2007
Time (h)
Pre-exercise 0h 1h 24h 48h 168h
Perc
eiv
ed
So
ren
ess (
1-1
0)
1
2
3
4
5
6
7
8
9
10CryotherapyControl
†
†
†
*
*
*
*
Bailey et al, 2007 Influence of cold-water immersion on indices of muscle damage following
prolonged intermittent shuttle running. J Sports Sci. 2007 Sep;25(11):1163-70.
Ice baths – reduce soreness
10-15° C
water 10-15 mins
Time (h)
Pre-exercise 24h 48h 168h
Iso
metr
ic M
VC
(N
m.k
g-1
)
0.0
1.5
2.0
2.5
3.0
3.5
4.0
Cryotherapy
Control
†*
*#
†
Bailey et al, 2007 Influence of cold-water immersion on indices of muscle damage following
prolonged intermittent shuttle running. J Sports Sci. 2007 Sep;25(11):1163-70.
Muscle strength – maintain strength
-10
0
10
20
30
40
50
Perfomance trial
VO2max VT Femoral artery diameter
Maximal Strength
Muscle endurance
Pe
rce
nta
ge
ch
an
ge (
%)
Test parameter
Control
Cooled
†
† † †
†
Yamane et al., 2006 Post-exercise leg and forearm flexor muscle cooling in humans attenuates
endurance and resistance training effects on muscle performance and on circulatory adaptation. Eur J
Appl Physiol. 2006 Mar;96(5):572-80. Epub 2005 Dec 22.
But reduces long term adaptation!!!
Section summary
• Injury rate is high, probably
due to impact
• Recovery treatments are
popular
• Recovery treatments are not
encouraged out of
competition
• Increased physiological
loading is now the emphasis
• Maximum adaptation is the
focus not maximum training
General Summary
“Correct” genetic
potential
“Correct” environmental
interaction
Progression of key
determinants
Refinement of environment
Marginal gains
Scientific
Principles
Testing
Optimisation
Thanks for inviting me!
Thanks for listening!
Questions & discussion