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A quick overview of the different energy pathways our body uses during different intensities. It is vital to know the intensities as our adaptation depends on what energy pathway we are training.
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Training planning and analysis tips
Rowing technique videos
Applicable bits of rowing research
Jarek MäestuSports Scientist (PhD),
Ex rower and rowing coach,Rowing Academy Scientist
SPORTLYZER
ROWING ACADEMYENERGY PATHWAYS
Training intensities
SPORTLYZERROWING ACADEMY
In the following slides you will get a quick overview of the different energy pathways our body uses at various intensities. It is vital to know the intensities as our adaptation depends on what energy pathway we are training.
SPORTLYZERROWING ACADEMY
Intensities for developing aerobic (basic) endurance
Training effect and objective• Improved fat metabolism, capillary density, aerobic endurance
Energy pathway• Mostly fat oxydation
Intensity level• Lactate 1.8-2.5 mmol/L, heart rate 60-65% max, VO2max 65-70%
Duration of session• 30-150 min
Example training unit• Steady state workouts, technique, stroke rate 18-22• Long distance workouts
SPORTLYZERROWING ACADEMY
Intensities for developing aerobic capacity
Training effect and objective• Anaerobic threshold, aerobic capacity, strength endurance
Energy pathway• Mostly aerobic oxydation of carbohydrates, fat oxydation is less important
Intensity level• Lactate 3-6 mmol/L, heart rate 80-85%, VO2max 85-90%
Duration of sessions• 10-40 min effective work amount
Example training unit• 1 x 30-35 min or 2 x 20 min at full speed, rest 10 min. • 4 x 15 min at heart rate 85%, rest 5 min• 4 x 10 min at heart rate 80-85%, rest 8-10 min
SPORTLYZERROWING ACADEMY
Intensities for developing maximal aerobic power
Training effect and objective• Specific endurance, improvement of oxygen consumption, high speed tolerance,
racing speed
Energy pathway• Maximal stressor of aerobic metabolism, carbohydrates. High inclusion of anaerobic
energy metabolism
Intensity level• Lactate 6-8 mmol/L, heart rate 85-95%, VO2max 95-100%
Duration of session• Effective interval length 3-10 min. Total amount of intervals 15-20 min
Example training unit• 3 x 7 minutes at maximal speed, SR 30-32, recovery 5 minutes. • 3 x 2000 m with increasing SR at the second half of distance. • 2-3 x 1500 m, variation in SR per 500 m (28-30-32, 30-32-34 ....), recovery 10-12 min
SPORTLYZERROWING ACADEMY
Intensities for developing anaerobic lactic power
Training effect and objective• Speed endurance, economy of technique, lactate production
Energy pathway• Anaerobic, high lactate accumulation, carbohydrates
Intensity level• Lactate 10 mmol/L - max, heart rate 95-100%
Duration of session• Effective workout time should not exceed 5-8 minutes• The duration of interval not longer than 60 seconds
Example training unit• 8-10 x 1 min maximal rowing over 1 min recovery• 8 x 250 meters from start, recovery over 5 minutes
SPORTLYZERROWING ACADEMY
Intensities for developing anaerobic alactic power
Training effect and objective• Starts, technique at high speeds, maximal power
Energy pathway• Creatine phosphate, high contribution of anaerobic lactic energy
Intensity level• Maximal
Duration of session• 10-15 maximal strokes• Effective total time 2 minutes
Example training unit• Start + 10 max strokes• 15 max strokes alternating 15 slow + 15 intermediate strokes
SPORTLYZERROWING ACADEMY
Things to remember
Rowing is primarly a strength endurance type of sport, and during the competition both aerobic and anaerobic energy systems are stressed to their maximum. Therefore, the training of a successful rower needs to include the range of all intensitites to ensure perfect adaptation.
SPORTLYZERROWING ACADEMY
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Discover more
• Distribution of training intensities• Annual training plan• Training intensity
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