13
ACHPER NSW PDHPE HSC Enrichment Day 2009 Core 2 Factors Affecting Performance

ACHPER NSW PDHPE HSC Enrichment Day 2009 Core 2 Factors Affecting Performance

Embed Size (px)

Citation preview

Page 1: ACHPER NSW PDHPE HSC Enrichment Day 2009 Core 2 Factors Affecting Performance

ACHPER NSW

PDHPE HSC Enrichment Day 2009

Core 2Factors Affecting Performance

Page 2: ACHPER NSW PDHPE HSC Enrichment Day 2009 Core 2 Factors Affecting Performance

How does training affect performance?

• energy systems

• types of training

How can nutrition affect performance?

• balanced diet

• guidelines for fluid replacement

Factors Affecting Performance Overview

Page 3: ACHPER NSW PDHPE HSC Enrichment Day 2009 Core 2 Factors Affecting Performance

• Energy is the capacity to do work.

• In the human body the transformation of of energy within the body from chemical or potential energy (food) to mechanical or kinetic energy (movement) is of most importance.

Energy and physical activity

Page 4: ACHPER NSW PDHPE HSC Enrichment Day 2009 Core 2 Factors Affecting Performance

Production of energy in the body

ATP energy for muscle movement

A P P P

A P P P

Bond broken by an enzyme

Energy released for movement and heat

ADP is produced

More ATP is required

How much ATP can be stored in a cell?

Page 5: ACHPER NSW PDHPE HSC Enrichment Day 2009 Core 2 Factors Affecting Performance

• Only a small amount of ATP can be stored• Phosphate used to rebuild ATP

• Three methods of resynthesis

Resynthesis (recycling)

All 3 depend on:

Timeand

Intensity

2 occur rapidly (anaerobically)

1 occurs as oxygenreaches the cells

(aerobically)

Page 6: ACHPER NSW PDHPE HSC Enrichment Day 2009 Core 2 Factors Affecting Performance

Energy Systems

Anaerobic Systems

(without O2)

Aerobic System (with O2)

Alactacid Lactic Acid Aerobic

Effort Very high High Moderate

Duration 10 secs 60-90 secs No limit

Fuel Source PC CarbohydratesCarbohydrates Fats Protein

Waste None Lactic Acid CO2 + H20

Recovery 2-5 mins 20mins – 2hrs Up to 48hrs

Cause of fatiguePC stores exhausted

Lactic Acid Depleted fuel stores

Page 7: ACHPER NSW PDHPE HSC Enrichment Day 2009 Core 2 Factors Affecting Performance

• A road cycling race of 21 stages over a total distance of 3,500 kilometres

• 10 flat stages, 5 mountain stages, 4 medium mountain stages, 2 individual time-trial stages and 2 rest days

• 4 mountain finishes

Tour de France

Page 8: ACHPER NSW PDHPE HSC Enrichment Day 2009 Core 2 Factors Affecting Performance

Section of

stage

Predominate energy system

Reason

Start Alactacid(0-10 secs)

Lactic(10–90 secs)

High intensity, fuel source runsout.

High intensity, build up of lactic acid

90 secs to a corner

Aerobic Lower intensity, oxygen available

Out of a

corner

Alactacid(0-10 secs)

Lactic (10–90 secs)

High intensity, fuel source runs out.

High intensity, build up of lactic acid

Remainder up to finish

Aerobic Lower intensity, oxygen available

Sprint finish Alactacid(0-10 secs)

Lactic (10 + secs)

High intensity, fuel source runs out.

High intensity, build up of lactic acid

The use of energy systems in the Tour de France

Page 9: ACHPER NSW PDHPE HSC Enrichment Day 2009 Core 2 Factors Affecting Performance

• Road cycling primarily requires strength and endurance although anaerobic capacity may be called upon in break away, hill climbs and all-out sprints to the finish.

• At the elite level, training involves at least daily sessions, with weekly distances tallying 400-1000kms. The majority of this training would be continuous, fartlek and long interval training. Weight training may also be included, with flexibility training used to prevent injury.

Preparing the Tour de France Athlete

Page 10: ACHPER NSW PDHPE HSC Enrichment Day 2009 Core 2 Factors Affecting Performance

• Continuous: road rides, rollers, stationary trainer and ergonometer

• Fartlek: undulating courses, intermittent sprints and pack riding

• Interval: track work, rollers, stationary trainer and ergonometer

• Circuit: predominantly general aerobic activities

• May be done as a circuit

• Focus on strength endurance

• 15RM+

• Medium speed

• 3-6 sets

• Minimal rest

• Focusing predominantly lower body and core stability

Aerobic Training Resistance Training

Training the Tour de France Athlete

Page 11: ACHPER NSW PDHPE HSC Enrichment Day 2009 Core 2 Factors Affecting Performance

• Elite cyclist aim for low body fat levels to keep the power to weight ratio high in particular for hill climbs, a feature of the Tour de France race.

• Long kilometres and hours of training and racing call for a high energy diet rich in protein, vitamins, minerals and carbohydrates.

• Elite male cyclist may consume 26,000 kilojoules per day. This involves frequent meals and snacks.

• Hydration and carbohydrate replenishment are crucial to success and safety.

Feeding the Tour de France Athlete

Page 12: ACHPER NSW PDHPE HSC Enrichment Day 2009 Core 2 Factors Affecting Performance

Feeding the Tour de France Athlete

Consumed?? Role??

Pre-Event Large breakfast 3hrs prior.

Foods easily digested.

Energy bar 1-2hrs prior.

Raises liver and muscle glycogen stores & blood glucose levels.

Competition Along with fluids, solid items such as gels and energy bars

Carbohydrate boost.

Recovery Snack prior to dinner eg sweets and fruits. Dinner protein and carbohydrates.

Muscle glycogen resynthesis speediest immediately after exercise.

Hydration Energy drinks during event.

Recovery drink of mainly protein and carbohydrates.

Replace sweat losses during event.

Page 13: ACHPER NSW PDHPE HSC Enrichment Day 2009 Core 2 Factors Affecting Performance

A Tour de France cyclist needs to feel like

the penguin not the polar beer

each morning..