header.png

 

ContactOnticFitnes

ATS BULLETIN - 13/10/2014

 

Category: REPEATED SPRINT TRAINING

Application: Skiers, Rowers, Intermittent Team Sports

 

Repeated Double-Poling Sprint Training in Hypoxia by Competitive Cross-country Skiers

 

ATS Logo

 

 

 

 

 

 

 

 

APPLIED RESEARCH TRAINING BULLETIN

 

ATS are the global authority on Simulated Altitude Training (SAT). We offer elite trainers and coaches the resources and specific training protocols that can deliver sports specific performance outcomes. These protocols are based on real world application of the latest sports science research.

Text Box: ATS BULLETINS comprise a series of advisories generated by our relentless review of research and ongoing dialogue with globally renown leaders in sports science and elite training.
The objective of ATS Bulletins is to arm trainers & coaches with an extensive curriculum of credible Simulated Altitude Training protocols designed to enhance specific attributes that are critical to continuous improvement for a range of specific sports.
 

 
 

ATS BULLETIN 2014-10-13

 

Category             - REPEATED SPRINT TRAINING

Application         - Skiers, Rowers, Intermittent Team Sports

 

Research Overview

Title

Repeated Double-Poling Sprint Training in Hypoxia by Competitive Cross-country Skiers

Publish Date

July 2014

Authors

Raphael Faiss, Sarah Willis, Dennis-Peter Born et al.

Institution

University of Lausanne, Switzerland

Number / Type of Participants

17 highly trained male & female cross-country athletes;

M: 29±9yrs; F: 24 ± 5yrs

Altitude Level

13.8% O2 / 3,000m; Temp 24oC

 

 

Executive Summary

Repeat sprint ability following a 2-week training protocol totalling 6 sessions resulted in marked improvements in repeated sprint ability; along with peripheral adaptations associated with muscle blood flow. Noteworthy benefits following simulated altitude training only included:

  • An increase in the number of all out sprints completed post-training

  • Improved blood perfusion to localised muscle tissues

  • An increase in the proteins involved in energy metabolism

Overview of research programme

 

Split into 2 training groups; simulated altitude group = 8 (5M; 3F), sea level group = 9 (6M; 3F)

Training Program: 3 days / week for 2 weeks

Session Overview:

  • 4 min 50 sec warm-up at 1 Watt/kg

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

  • 4 min 50 sec recovery between sets 1-2 and 3-4; 9 min 50 sec recovery between sets 2-3

       *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 specific training improvements in the simulated altitude group, specifically:

  • A 58% increase the number of sprints completed prior to exhaustion (6 additional sprints)

  • A 3-fold increase in muscle blood flow during exercise to the triceps brachii muscle group

  • An increase in the concentration of proteins involved in oxygen transport and delivery

  • The combined effect of increased muscle blood perfusion and proteins involved in energy metabolism is a delay in fatigue; observed by the post-training increase repeat sprint performance till exhaustion

                   

Training Program

 

Stage

Exercise

Total Time

Interval Time

Watts*

RPE

Drag

Target

SA02

Double-Poling: all-out sprints

 

 

 

 

 

 

Warm Up

Aerobic warm-up involving double poling

4.50

4.50

1 W/kg

4-5

 

85

Set 1

5 x 10 sec efforts: 20 sec rest

7.20

2.30

Max Power

10

M: 130%

F: 110%

80

Active Recovery

Aerobic based active recovery

12.10

4.50

1 W/kg

4-5

 

85

 

Set 2

 

5 x 10 sec efforts: 20 sec rest

14.40

2.30

Max

Power

10

M: 130%

F: 110%

80

Active Recovery

Aerobic based active recovery

24.30

9.50

1 W/kg

4-5

 

85

 

Set 3

 

5 x 10 sec efforts: 20 sec rest

27.00

2.30

Max Power

10

M: 130%

F: 110%

80

Active Recovery

Aerobic based active recovery

32.50

4.50

1 W/kg

4-5

 

85

 

Set 4

 

5 x 10 sec efforts: 20 sec rest

37.20

2.30

Max

Power

10

M: 130%

F: 110%

80

Cool Down

Aerobic based active recovery

46.10

9.50

1 W/kg

4-5

 

 

 

85

*W/kg: individualised resistance during warm up and recover periods was 1 Watt / kg of body weight

*Drag factor was set at 130% and 110% body weight during sprint efforts for males and females respectively