Training planning and analysis tips

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Applicable bits of rowing research

Jarek MäestuSports Scientist (PhD),

Ex rower and rowing coach,Rowing Academy Scientist

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ROWING ACADEMYINCREMENTAL TESTING

Testing the performance of rowers

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Classical 2000 m rowing relies mostly on aerobic metabolism. Different energy system contributions have been measured by several authors, but in general it can be concluded that:

• Aerobic metabolism contributes 70-80%• Anaerobic metabolism contributes 20-30%

• Anaerobic lactic 15-20%• Anaerobic alactic 5-10%

Therfore, testing the components of aerobic metabolismis most vital for rowers.

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The incremental rowing test

Incremental testing is probably the most frequent in use, due to its multiple measurable parameters and easy determination of training intensity zones. If done with oxygen mask and lactate analyzator the following parameters can be determined:

• Maximal oxygen consumption (L/min, mL/min/kg)• Maximal aerobic power (W)• Minute ventilation (L/min)• Anaerobic threshold (W, heart rate)• Aerobic threshold (W, heart rate)• Maximal lactate concentration (mmol/L)• Lactate, heart rate recovery

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Designing the incremental test

In principle, there are two ways to guide the intensity during the test: either by 500 m time or watts. I suggest using power values because if controlling the intensity by time, the actual increment in final stages might be so high that the athlete can end the penultimate load, but the next load is too high to even start.

Usually 3 or 5 minute stages are used.

500m time 1.55 1.50 1.45 1.40 1.35 1.29

Power (W) 230 263 302 349 406 503

Power increment if conrolling by time

+33 +40 +47 +57 +97

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Parameters during the incremental test. Red line – heart rate, green line – minute venitlation, lightblue line – aerobic threshold by first ventilatory turnpoint, dark blue line – anaerobic threshold by second ventilatory turnpoint.

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However, it must be considered that oxygen mask and lactate analyzer might not always be available. There will be some practical tips how to run the same incremental test with heart rate monitor in the next slides.

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Incremental test with heart rate monitor

In order to measure anaerobic threshold with this test the following protocol has been used in our laboratory with great success (Hofmann et al., 2007):

• Start the test at 40 Watts and increase the workload after every minute for 20 W in males and 15 W in females.

• Continue with the test until exhaustion.• Record heart rate constantly throughout the test.

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Incremental test with heart rate monitor

After the test, plot the heart rate values against the workload values and you will see that there is a deflection (indicated with blue line) in heart rate at the last third of the test. This intensity corresponds relatively well with your anaerobic threshold and the 20% lower heart rate to your aerobic threshold.

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Incremental test with heart rate monitor

Remember to do testing frequently to be sure which way your athlete adapts to a certain training load and you will see that the heart rate values for certain intensities change. Below is a sample of steady-state lactate levels and heart rate for a rower across four year training.

2008 2010 2011 201260

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Heart rate

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This clearly indicates that for similar intensities the lactate concentration constantly decreases, which means that there is a shift to more economic energy production. At the same time more carbohydrates will be spared to be used if higher intensities are needed.

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References

Hofmann P, Jürimäe T, Jürimäe J, Purge P, Mäestu J, Wonisch M, Pokan R, von Duvillard SP. HRTp, prolonged ergometer exercise and single sculling. Int J Sports Med 2007; 28: 964-969.

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