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ATS BULLETIN - 18/08/2014

 

Category: REPEATED SPRINT TRAINING

Application: Cycling, Football - Intermittent Team Sports

 

Significant Molecular and Systemic Adaptations after Repeated Sprint Training in Hypoxia

 

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ATS BULLETIN 2014-08-18

 

Category             - REPEATED SPRINT TRAINING

Application         - Cycling, Football - Intermittent Team Sports.

 

Research Overview

Title

Significant Molecular and Systemic Adaptations after Repeated Sprint Training in Hypoxia

Publish Date

February 2013

Authors

Raphael Faiss, Bertrand Leger, Jean-Marc Vesin et al

Institution

University of Lausanne, Switzerland

Number / Type of Participants

50 moderately trained male cyclists; 35±7 yrs (divided into CON=10; Hypoxia=20; Normoxia=20)

Altitude Level

14.6% O2 / 3,000m ; Temp: 25oC

 

Executive Summary

 

Repeated sprint ability following simulated altitude in moderately trained male cyclists led to a greater increase in repeat sprint ability than the same training program completed at sea-level.

Specifically, only altitude training resulted in:

  • An increase in the number of sprints performed post-training

  • Increased power output for a higher number of repeated sprint all-efforts.

  • Improvements in muscle blood flow, delaying the onset of fatigue


Overview of research programme

Split into 2 training groups of 20; (with a control group of 10). One group trained at sea-level, the other at simulated altitude.

Training program: 2 days / week for 4 weeks;

Session overview:

  • 10 min warm-up at 120 Watts

  • 3 sets of - 5 x 10 sec sprints; 20 sec rest between each sprint effort

  • 5 min recovery between each set at 120 Watts

  • 10 min cool-down at 120 Watts

                *subjects in both groups were asked to attempt all sprint efforts at their max power during sessions

 

Key Outcomes

 

Pre to post-test results showed training adaptations in the simulated altitude group, specifically:

  • Increased number of sprints by 38% (4 additional sprint efforts) prior to exhaustion

  • Higher average power output increased for 9 repeated sprints following altitude training (vs 7 following sea level training)

  • Enhanced muscle blood flow and vasodilation of blood vessels

  • Reported shift from aerobic to anaerobic metabolism in local muscle tissue (quadriceps), indicating an improvement in the ability to buffer lactate

               

Training Program

 

Stage

Exercise

Total Time

Interval Time

Approx Watts*

RPE

RPM*

Target

SA02

 

 

 

 

 

 

 

 

Warm Up

10 min moderate intensity

10.00

10.00

120

5-6

90-95

85

Set 1

5 x 10 sec efforts: 20 sec rest

12.30

2.30

 

10

95-100

80

Active Recovery

 

5 min moderate intensity

18.30

5.00

120

6

90-95

85

Set 2

5 x 10 sec efforts: 20 sec rest

21.00

2.30

 

6

95-100

80

Active Recovery

 

5 min moderate intensity

26.00

5.00

120

10

90-95

85

Set 3

5 x 10 sec efforts: 20 sec rest

28.30

2.30

 

6

95-100

80

Active Recovery

 

5 min moderate intensity

33.00

5.00

120

10

90-95

85

Cool Down

 

Recovery

40.00

7.00

120

5-6

90-95

85

 

 

 

 

 

 

 

 

*Guide only if using exercise bike for training programme