Transcript Horizon 100 Powerpoint Presentation

Horizon 100 TNT 2014
Information session
www.cravensportservices.ca
Outline
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Training zones and thresholds
How to calculate your training Zones
How to read the program
How to properly execute a workout
Proper recovery time frames
What the intervals will do for you
Training Zones
Zone I = Recovery
Zone II = Extensive Endurance
Zone III
Zone IV
Zone V
Zone VI
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Intensive Endurance
Sub-Threshold (VT2)
Threshold (VT2)
Anaerobic Endurance – Power
Example Zones & Thresholds
53
Zone 6
48
Zone 5
VT2
43
Zone 4
VO2 (ml/kg/min)
38
33
Zone 3
VT 1
28
Zone 2
23
18
Zone 1
13
8
0
50
100
150
200
Work (watts)
250
300
350
400
Calculating your Zones
Zone
Zone 1
(Sub aeb 1)
Zone 2
(Sub aeb 2)
Zone 3
(Threshold1)
Zone 4
(Sub Threshold2)
Zone 5
(above threshold 2)
Zone 6
(VO2Max)
THR
%
HRR(intensity)
RPE
50-60
6-11
60-70
11-14
70-80
14-15
80-90
15-17
90-95
17-19
95-100
19-20
Karvonen method
TargetHR = ((HRmax − HRrest) × %Intensity) + HRrestMax HR=220-age
EXAMPLE: 35 year old male
Zone
Zone 1
(Sub aeb 1)
Zone 2
(Sub aeb 2)
Zone 3
(Threshold1)
Zone 4
(Sub Threshold2)
Zone 5
(above threshold 2)
Zone 6
(VO2Max)
%
HRR(intensity)
RPE
117-131
50-60
6-11
131-144
60-70
11-14
144-158
70-80
14-15
158-171
80-90
15-17
171-178
90-95
17-19
178-185
95-100
19-20
THR
Karvonen method
TargetHR = ((185 − 50) × %Intensity) + 50
Max HR=220-age
Exercise Physiology for Health Fitness and Performance by Plowman and Smith
Basic Aeb Interval/ Introdution to Interval Training
Focus
01-May-14
Date
Warmup
10
Program
2x 5x(3' @ 80%/
2' easy) 8 min
set rest
Cadence
80,85,90,95,100
Expert
08-May14
15-May-14
22-May-14
29-May-14
10
10
10
2x 4x(4' @
2x 4x(6' @
2x 3x(8' @
80%/ 2' easy) 8 80%/ 2' easy) 8 80%/ 2' easy)
min set rest
min set rest 8 min set rest
80,85,90,95
80,85,90,95
85,90,95
Time Trial
Gearing
Easier
Easier
Easier
Easier
Warmdown
10
10
10
10
Total Program
Duration
58
56
72
68
Total Ride Time
78
76
92
88
Proper execution– is a skill
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Output (wattage) of the first interval is the same as the
last interval
All intervals done in the proper zone
Allowed for adequate recovery
Output: most reliable indicators are wattage compared
with HR. Speed and HR are more practical in most cases,
however, speed is affected by many variables (wind, hills,
drafting).
Improper execution
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Output (wattage) drops substantially from the 1st to last
interval
Heart rate or training zone increases as output decreases
Not training in the correct zone
Not allowing for adequate recovery between intervals
RECOVERY is the most
important
–the guy below had help part of
training
Workout during super
compensation phase
Fitness gain
Base fitness
Workout before super
compensation phase
Base fitness
Fitness loss
Insufficient recovery =
performance decrease!
Sufficient recovery =
performance gains!
Theoretical Optimal Rest Periods:
Training Session Load
Rest
Extreme
> 72 hours
Large
48-72 hours
Substantial
24-48 hours
Medium
12-24 hours
Light
< 24 hours
Optimal recovery ensures complete repair of tissue to
point of conditioning and beyond
SUPERCOMPENSATION
Aerobic Training Adaptations
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Increases the size of your gas tank
Increase your fuel efficiency
Better mileage
Anaerobic Training Adaptations
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Provides high octane punch for the quarter
mile drag race
Optimizes your fuel injection system
Better ability to ‘red line++’ your engine
without an explosion