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6.4 Principles of training program design

Topic 6 Measurement & Eval. of human performance

Gwynneth Wacker

on 29 October 2014

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Transcript of 6.4 Principles of training program design

When you analyse the worlds most successful training programs, across all sports, you arrive at five distinct principles of training:
Overload & Recovery

Principles of training
What are your goals?
Warm-up & Stretching
endurance training
Cool down and stretching activities
Flexibility training
Resistance training
Recreational activities & sports
Essential Elements of a
General Training Program
It is staggering how many athletes ignore the individuality principle
The training program that is going to work for you, right down to the individual workouts and interval intensities, has to be based on YOUR PHYSIOLOGY and personal needs.
Training is not a one-size-fits-all product
For mountain climbing, all parts of the training program - the total mileage, the number and type of intervals, and the terrain and cadence - must be personalized.

Individuality Principle
Your training should resemble the activity you want to perform
This means if your are training for a road bike challenge, then you should spend the vast majority of your training on two wheels
Specificity Principle
Progression Principle
Systematic Approach
For novices, even a haphazard training schedule produces results, just getting on the bike is enough to develop fitness
Pretty soon however that progress plateaus and may cause injuries!
Just as an architect follows a blue print to build a house training must take a systematic approach
A successful training program must be a well though out and organized so your body advances through a planned series of training and recovery periods.
FastPedal (FP)
Endurance Miles (EM)
Tempo (T)
SteadyState (SS)
Climbing Repeats (CR)
PowerIntervals (PI)
Over-Under Intervals (OU)
ThresholdLadders (TL)
New Century training program
this workout should be performed on a relatively flat section of the road.
Training must progressively move forward
to enjoy gains in performance, you have to increase training loads as you adapt.
time and intensity are the two most significant variables you can use to adjust your workload
You can use these two variables to manipulate training a hundred different ways, but the end result must be that you are generating a training stimulus great enough to make your muscles and aerobic engine adapt.
once you adapt and grow stronger, you have to repeat the process over again.
Studies have shown that for highly trained athletes, even if they add more training volume, it wouldn't lead to additional improvements in VO2max, power at lactate threshold or mitochondria density (Laursen and Jenkins, 2002).
therefore top athletes continue to get their gains in high intensity training.
Therefore to achieve progression without adding hours you will have to manipulate the type and number of intervals, their length, and the recovery periods between them.

Progression is your program will be fast, by the end of your program the rides that you thought were challenging will seem like child's play!
This is especially true if you are short of time
the less time you have available for training the greater the penalties for wasted efforts
Remember every hour and every interval counts - get it right and stay disciplined.
It means that you have to determine the exact demands of the activity you wish to perform and tailor your training to address them.
It also means that your training is going to prepare you optimally for specific events and challenges
Spin quickly with proper form (see What's In It). Active and recovery periods are the same duration. Improves pedaling efficiency and increases workout intensity.
Ride for two to five hours in the Endurance zone at a comfortably high cadence. Boosts muscular endurance, aerobic fitness and fat-burning capacity.
Ride intervals at 90+ rpm in the Tempo zone. Increases aerobic fitness, muscular endurance and training stress.
Short, misery-inducing efforts offer a huge fitness return for a comparatively small time investment. Even 20- to 30-second micro-intervals have been shown to increase V02 max, burn fat, and improve endurance.
These intervals alternate between a sustainable pace and a higher intensity to help you develop better power at lactate threshold so you can handle changes on sustained climbs.
These hard-charging intervals give you the brute force you need to punch your way over short, steep walls. After you hit the summit, use your gears to bring your cadence up so you don't get dropped after the climb.
This will help you ride easier at higher intensities.

INTERVAL: Three nine-minute efforts, consisting of: one minute Power Interval (see above); three minutes at an intensity of 9; five minutes at an intensity of 8.
Performed at or slightly below your lactate threshold pace (the highest speed you can hold during a 30-minute time trial).
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