Wells Presentation To Canoe Kayak Canada: 200 Vs 500 Vs 1000 M

200 vs. 500 vs.
1000 m
Dr. Greg Wells
www.per4m.ca
November 15, 2009
(c) Greg Wells PhD 2009
Wednesday, November 18, 2009

Context
 M 200 m K1 33.980 s Olivier Lasak (1992)
 M 500 m K1 1:34.68 s Anders Gustafsson (2009)
 M 1000 m K1 3:24.495 s Ben Fouhy (2005)
 W 200 m K1 38.970 s Birgit Fischer (1994)
 W 500 m K1 1:47.343 s Katalin Kovács (2002)
 M 1000 m K1 3:52.983 s Elzbieta Urbanczik (2005)

Energy System Demands
200 K1
1000 K1
Wells et al., PRR 2009
HEP An Gly Ae Ox

Anaerobic Metabolism
1000 K1
200 K1

Veskovi et al., MSSE 2009
HEP An Gly Ae Ox

Coaching Recommendation
Align training volume & intensities

with new paradigms

Physiology of the 200 m: ATP
4-8 mmol /
kg of stored
ATP
7-10 kcal /
mol ATP
•ATP + actin + myosin = (Ca2+) ADP + Pi + actomyosin + work + heat

•ATP + H2O = (ATPase) ADP + Pi + energy

Physiology of the 200 m: CP
16-32 mmol /
kg stored PCr
(CP)
•CP + ADP = (Creatine Kinase) ATP + C

ATP – CP Depletion

Physiological Assessment

Maximize Peak Power

Minimize Fatigue Index
*WORKS AT ALL DISTANCES…*

Coaching Application
• Monitoring of ATP / PCr depletion by stroke rate

(strokes / min)


Monitor HEP & NS fatigue

using SR @ reps <30 sec

Aerobic Recovery - Implications

Time to complete recovery

Allow for adequate recovery when

training HEP / NS
Approx 3 min !EZ!

Recovery Mechanism

Aerobic fitness is critical to

increased high quality training reps

HEP via Aerobic & Technique

Importance of Technique
 Gennadi Touretski:
 Where most other swimmers engage in a daily race
with the clock to prove their speed and fitness, the
rule with Popov is "if you can't do it exactly right,
don't do it at all."
 Popov's training VOLUME is dictated by how FAR he
can swim while meeting Touretski's rigorous
standards for technical excellence, and his training
SPEEDS are limited by how FAST he can swim while
meeting those standards.

Technique must be maintained

across all distances & intensities

Aerobic base - typical sets
•Gradually increase interval distances

•i.e. 100 – 200 – 400 – 1000 – 2000
•Hold technique
•Stroke and time sets (hold str # and
increase distance)

Aerobic power - typical sets
•Descending sets
• (4 x 1 min descend, 4 short rest, 4 fast) x 3
•Short rest
• 20 x 30 sec @ high HR ~ 30-40 sec. rest
•Fast longer intervals
• 5-6 x 90-120 s best average – neg split / hold DPS

HEP Sprint Training
 Increased activity of HEP enzymes

 Increased resting stores of substrates

Designing Sets: HEP

HEP Substrates - Training
 Strength training increases resting stores of ATP and CP

(via hypertrophy of FT?)
 Sprint training (6-30s) increases resting stores of ATP and
CP
 Endurance training MAY increase resting stores of ATP

HEP Enzymes: ATPase
 2 types of ATPase: Ca2+ and Mg2+

 Both increase activity levels in response to sprint,
interval, and strength training
 Allows for rapid liberation of energy for high power output
activities
 Both decrease in response to continuous endurance

training
 Essential for economical utilization of ATP stores

Interference Effects

Avoid interference effects by

programming high importance sets
early in the practice

Strength Training: Design
Muscular Endurance - the ability of a muscle (or muscle group) to continuously exert force against resistance.
Sets: 3 to 5
Repetitions: 10 to 20
Intensity: 40% to 65% of 1 RM
Rest: 30 to 90 sec. between each set
Frequency: 3 times per week
Muscle Hypertrophy - increase in muscle cell size.

Sets: 3 to 6
Repetitions: 6 to 12
Rest: 2 to 4 minutes between each set
Strength - the ability of a muscle (or muscle group) to maximally exert force against resistance in a single repetition.
Sets: 3 to 6
Repetitions: 3 to 5
Rest: 4 to 5 minutes between each set
Power - the amount of work done per unit of time.

Sets: 1 to 10
Repetitions: 4 to 5
Intensity: 50% to 80% of 1RM
Rest: 5 to 10 minutes between set

Align dry-land / strength training

with primary objective of
mesocycle

Enzyme Changes –
Anaerobic Training
glucose
blood
sarcolemma
Phosphorylase
glycogenolysis
glycolysis
PFK
Mitochondria
pyruvate PDH SDH
LDH
acetyl-CoA MDH
lactate
CS

© Gregory D. Wells, Ph.D. (2006)

Anaerobic power
- typical set
•10 x 30 s !!! on 3 min
•6 x 60 s !!! On 8 minutes
•4 x 2 min !!! on 10 min
•Wash-riding
•Keys: ALL OUT / BIG REST (1 : 5-6 ratio)

Anaerobic tolerance -
typical set
•20 x 30 s ! on 90 sec
•8 x 1 min ! on 3 min (**** For pain ****)
•4 x 2 min ! on 5 min
•1 x 4 min !
•Keys: ALL OUT / BIG REST (1 :~3+ ratio)


Microcycle Sequencing
Glycogen Replacement Rates

% VO2max Fat / CHO I / IIa / IIb
Work Load Fuel Fibre Gly Supply Time Gly Replacement Time
10-30 fat I n/a n/a
30-50 fat I n/a n/a
50-70 fat - gly I 2 hr + 12 hr
70-85 fat - gly I - IIa < 80 min 12 - 24 hr
85-100 fat - gly I - IIa < 80 min 12 - 24 hr
100 fat - gly I - IIa 40 min 24 hr
110 gly I - IIa - IIb 30 min 24 - 48 hr
120 gly I - IIa - IIb 20 min 24 - 48 hr
140 gly IIa - IIb 15 min 48 - 72 hr
> 140 gly - HEP IIa - IIb 8 min 48 - 72 hr

Allow for adequate glycogen

replacement before next
anaerobic set
*post-workout 4:1 CHO:PRO*


The Neuro-Muscular Junction


Effect of Training: NMJ
 Increased size of neuro-muscular

junction
 Increased (e.g.) acetylcholine

stores in presynaptic terminal
 Altered isoenzymes of
acetylcholinesterase in the
acetylcholine receptor
 Delayed NMJ fatigue during

electrical stimulation


Effect of Training: Sprint / Strength
 Time course of adaptation (increased EMG and

force development) is rapid (1-8 weeks preceding
hypertrophic adaptation) & occurs via:
 Increased nerve conduction velocity
 Learning-specific activation patterns develop, resulting in
improved co-ordination of muscles
 Increased # motor units recruited
 Decreased tension development time
 Decreased contraction time
 Enhanced motor unit synchronization
 Muscle spindles and golgi tendon organs may be altered by
training (info on stretch, length, and rate of change)

Nervous System Fatigue
 Fatigue = time dependent exercised induced

decrease in maximal force generating capacity of a
muscle
 Central Fatigue Hypothesis
 Failure of CNS recruitment via altered excitation or inhibition
 Brain [5-HT, DA, ACh] alters density of neural impulses reaching
muscles, causing fatigue
 May be inhibitory reflexes arising from spinal cord via afferent
motoneurones
 Nerve fatigue results in

 Increased relaxation time (absolute & relative refractory
period) therefore decreased firing rates
 Peripheral NS fatigue results in

 Increased recruitment (central drive) to overcome peripheral
failure in constant load but not incremental exercise

Allow for adequate time for NS

recovery after pure sprint / power
training

Effect of Training: Endurance
 Training tends to produce
parasympathetic (rest and recover)
dominance in the endurance athlete.
• Parasympathetic stimulation causes

• slowing down of the heartbeat
• lowering of blood pressure

• constriction of the pupils
• increased blood flow to the skin
and viscera
• peristalsis of the GI tract


Monitoring NS Recovery
 Adequate recovery tends to produce parasympathetic (rest
and recover) dominance in the athlete.
 How can this be tested?

 Resting HR
 60 seconds
 In A.M. upon waking before standing
 Track daily to detect trends (* note menstrual cycle
effects)
 Rusko Test (Rusko, H. Med. Sci. Sports. Exerc. 1996)
 Lie down 10 min. & record last 2 min


Talent ID

Talent ID

Season Physiological Training Model
 General preparation Strength / general fitness 3 weeks
 Aerobic base Cardiovascular fitness / endurance 3-4 weeks
← Pure Sprint & Strength →

 Aerobic power Maximal aerobic power 3-4 weeks
 Anaerobic production Anaerobic development 2 weeks
 Anaerobic tolerance Anaerobic tolerance 2 weeks
 Taper Performance optimization 4d - 3weeks

Season Physiological TESTING Model
 General preparation Strength / general fitness 3 weeks
← Pure Sprint & Strength →

 Aerobic base Cardiovascular fitness / endurance 3-4 weeks
 Aerobic power Maximal aerobic power 3-4 weeks
 Anaerobic production Anaerobic development 2 weeks
 Anaerobic tolerance Anaerobic tolerance 2 weeks
 Taper Performance optimization 4d - 3weeks

Summary
 Align training with event demands
 Balance training demands across all 3 ES
 Avoid interference effects
 Allow for adequate HEP recovery during sprint

training
 Allow for adequate Gly recovery after interval

training
 Allow for adequate NS recovery between high

intensity practices
 TECHNIQUE TECHNIQUE TECHNIQUE

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200 vs. 500 vs.

(c) Greg Wells PhD 2009

Wednesday, November 18, 2009

 M 200 m K1 33.980 s Olivier Lasak (1992)

 M 500 m K1 1:34.68 s Anders Gustafsson (2009)

 M 1000 m K1 3:24.495 s Ben Fouhy (2005)

 W 200 m K1 38.970 s Birgit Fischer (1994)

 W 500 m K1 1:47.343 s Katalin Kovács (2002)

 M 1000 m K1 3:52.983 s Elzbieta Urbanczik (2005)

(c) Greg Wells PhD 2009

Wednesday, November 18, 2009

(c) Greg Wells PhD 2009

(c) Greg Wells PhD 2009

(c) Greg Wells PhD 2009

Align training volume & intensities

(c) Greg Wells PhD 2009

Wednesday, November 18, 2009

•ATP + actin + myosin = (Ca2+) ADP + Pi + actomyosin + work + heat

Wednesday, November 18, 2009

•CP + ADP = (Creatine Kinase) ATP + C

(c) Greg Wells PhD 2009

Wednesday, November 18, 2009

(c) Greg Wells PhD 2009

Wednesday, November 18, 2009

(c) Greg Wells PhD 2009

Maximize Peak Power

*WORKS AT ALL DISTANCES…*

(c) Greg Wells PhD 2009

Wednesday, November 18, 2009

• Monitoring of ATP / PCr depletion by stroke rate

(c) Greg Wells PhD 2009

Wednesday, November 18, 2009

Wednesday, November 18, 2009

Monitor HEP & NS fatigue

(c) Greg Wells PhD 2009

Wednesday, November 18, 2009

(c) Greg Wells PhD 2009

Wednesday, November 18, 2009

(c) Greg Wells PhD 2009

Wednesday, November 18, 2009

Allow for adequate recovery when

Approx 3 min !EZ!

(c) Greg Wells PhD 2009

Wednesday, November 18, 2009

(c) Greg Wells PhD 2009

Wednesday, November 18, 2009

Aerobic fitness is critical to

(c) Greg Wells PhD 2009

Wednesday, November 18, 2009

(c) Greg Wells PhD 2009

Wednesday, November 18, 2009

(c) Greg Wells PhD 2009

Wednesday, November 18, 2009

Technique must be maintained

(c) Greg Wells PhD 2009

Wednesday, November 18, 2009

•Gradually increase interval distances

(c) Greg Wells PhD 2009

Wednesday, November 18, 2009

(c) Greg Wells PhD 2009

Wednesday, November 18, 2009

 Increased activity of HEP enzymes

WORKS AT ALL DISTANCES…

post-workout 4:1 CHO:PRO