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ACHPER NSW
PDHPE HSC Enrichment Day 2009
Core 2Factors 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
• 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
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?
• 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)
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
• 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
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
• 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
• 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
• 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
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.
A Tour de France cyclist needs to feel like
the penguin not the polar beer
each morning..