jurgen wick - periodisation in endurance sports
DESCRIPTION
science+triathlon, Magglingen, 2013TRANSCRIPT
1
Jürgen Wick
Institute for Applied Training Science Leipzig
ITU 2013 World Conference
Periodisation in endurance sports –
Application in Nordic Skiing and
Biathlon
Schedule
1 Introduction
2 Competition system and performance structure
3 Basics for training organisation
4 Methodical structure of training
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
2
• Introduction
• Competition system and performance structure
• Basics for training organisation
• Methodical structure of training
Institute for Applied Training Science (IAT) Leipzig
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
Facilities at the IAT Leipzig
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
3
Competencies
Executing benchmarks of world-class performances
Sportscomprehensive masterminding
Regulating and optimising training
Developing measuring systems and databases
Individualising technique & renewing training methods
Assuring health and load tolerance
Transfering knowledge & information
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
Organisational structure
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
4
Biathlon has its origins in the ancient hunting practices of northern Europeans.An Olympic event since 1960, biathlon today combines cross-country skiing with small-caliber rifle marksmanship . http://sochi2014.com/en/games/sport/olympic-games/sports/biathlon/
What‘s Biathlon?
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
• Introduction
• Competition system and performance structure
• Basics for training organisation
• Methodical structure of training
Competition system
C. duration C. rules
C. frequency
Competition system in Biathlon
Individual
Sprint
Pursuit
Mix
Mass
Relay
Olympic Games
World Championships
Continental Championships
IBU World Cup
IBU Cup
National Championships
Regional Cup’s
National competition’s
Elite
Juniors
Youth …
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
5
Changes in competition system since 1994
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
� more competitions
� new disciplines
� Individual comp. Sprint comp.
� start order in Pursuit depending on Sprint result
0
5
10
15
20
25
30
35
1994 2002 2006 2010
competitions
Sprint Pursuit Individual Mass Relay Team/Mix
200
250
300
350
400
450
500
550
1993
/94
1994
/95
1995
/96
1996
/97
1997
/98
1998
/99
1999
/00
2000
/01
2001
/02
2002
/03
2003
/04
2004
/05
2005
/06
2006
/07
2007
/08
2008
/09
2009
/10
2010
/11
2011
/12
com
petit
ion
kilo
met
res
/ sho
ts
competition kilometres competition shots
Changes in competition system since 1994
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
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Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
0
5
10
15
20
25
30
35
40
1982 1984 1986 1988 1990 1992 1994 1996 1998 2000 2002 2004 2006
Women: 220 kmMen: 414 km
Women: 356 kmMen: 608 km
Changes in competition system (Cross Country Skiing)
(Hämmerle, 2006)
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
Season 2005/2006
Season 2003/2004
Progressive specialisation on distance -respectively sprint race in cross country skiing men(Hämmerle, 2006)
Specialisation in Cross Country Skiing?
7
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
Specialisation in Cross Country Skiing?
75 50 25 0 25 50 75
Percentage of overall WC-Points from Sprint racescomparison between women and men in the season 2005/06 (Hämmerle, 2006)
Place in Sprint - WC
100100
Women∅ 69%
Men∅ 94%
100%595% Henkel, M. Kjoelstad, J.
485% 100%Andersson, L. Larsson, P.
337% 72%Scott, B. Hetland, T.A.
289% 100%Gjoemle, E. Fredriksson, T.
1 99%38% Bjoergen, M. Lind, B.
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
Specialisation – Yes or No?
Depends on competition system of the international federations!
Speed Skating (ISU) YES
• World Single Distances Championships• World Sprint Championships• World Allround Championships
Cross Country Skiing (FIS) YES/NO
• Nordic Ski World Championships (Distance, Sprint)• Tour de Ski (Allround)
Biathlon (IBU) NO
• Biathlon World Championships
8
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
Age distribution to reach Top 30 in WC (30 best athletes in WC 2012/13 in Cross Country Skiing)
Ø50%
Ø85%
0
5
10
15
20
25
30
18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37
reul
ts a
mon
g To
p 30
Age
0
5
10
15
20
25
30
18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37
Age
Women
Men
(Ostrowski, 2013)
Performance structure of sport /
discipline
Competition system
C. duration
Complex competition performance
C. rules
C. frequency
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
Dependent relationship between competition system – performance structure – training system
9
taktischesNiveau
Schießtechnik
Handlungs-genauigkeit
psychische/psychomotor.
Leistungs-voraussetzgn.
Handlungs-schnelligkeit
technical-coordinative
levelphysical level
tactical levelcoordinative abilities
velocity
competition-specific
endurance
basic endurance
strenghttechnical varibility
Ausprägung der Technik
Psychische
Wettkampfeigenschaften
Performance structure in Biathlon
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
Development of skiing velocity in Sprint and Individual competitions since 1995 (Men)
y = 0,002x2 + 0,0033x + 6,5802R² = 0,6802
y = 0,0039x2 - 0,0419x + 6,5811R² = 0,2173
6,00
6,20
6,40
6,60
6,80
7,00
7,20
skiin
g ve
loci
ty (
m/s
)
v Sprint vs. v Individual (Ø Place 1-3, all OWG, WC H, WC in Biathlon)
v Sprint m/s
v Individual m/s
Poly. (v Sprint m/s)
Poly. (v Individual m/s)
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
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Development of skiing velocity in Cross Country Skiing (Distance vs. Sprint competitions)
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
yc = -0,0005x2 + 1,847x - 1859,9R2 = 0,7108
yp = 53,137Ln(x) - 396,98R2 = 0,2141
4
5
6
7
8
9
10
1955 1960 1965 1970 1975 1980 1985 1990 1995 2000 2005 2010
skiin
g ve
loci
ty (
m/s
)
Classisch Freistil Pursuit Sprint (F) Sprint (C)
(Ostrowski, 2006)
Performance structure of sport /
discipline
Training system
Training concept
Competition system
C. duration
Complex competition performance
C. rules
C. frequency
Dependent relationship between competition system – performance structure – training system
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
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0
50
100
150
200
250
300
350
400
Com
petit
ion
km p
er s
aiso
n
1998 1999 2000 2001 2002 2003 2004 2005 2006 2007 2008 2009 2010 2011 2012
Sprint Individual Pursuit Mass Relay Team/Mix
Single start (all 30 s), continuous running, time
Leg distances 3.0-4.0 km
Group-, Mass-Start, tactical running, against sportive
counterpart
Leg distances max. 2.5 km
Training Training MethodologyMethodology
Changes in competition system since 1998
IndividualSprint
Team/Mix Mass RelayPursuit
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
Trainingcontents
Trainingmeans
Trainingmethods
Traininggoals
Basics for Training Organisation
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
• Introduction
• Competition System and Performance Structure
• Basics for Training Organisation
• Methodical Structure of Training
12
Performancedevelopment
T R A I N I N G STIMULUS
currentperformance level
Adaption of organism to new and higher
requirements through
T R A I N I N G
Temporary discrepancy between training requirements and the current performance ability
volume
methods
movementquality
workloadrecovery
periodisationaltitude
„„effectseffects of of trainingtraining ““
intensity
Athletic training (primary goal)
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
Training contents
Basic endurance
• Physical ability
• Resistance to fatigue during continuous loads in aerobic metabolic situation
Thieß & Schnabel (1987)
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
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Training contents
Basic endurance� approx. 50 % of total training volume
� basic, semi-specific, specific training means
� continuous method (with constant intensity or chang ing intensity)
� ski / rollerski: approx. 2 h / 40 km bike: 3 – 5 h
� partly as complex training (skiing/rollerskiing/bik ing/running & shooting)
running velocity (%) lactate (mmol/l) heart rate (1/min)Development zone (EB)
Zone 3 90 – 95 5 – 7 160 – 180Zone 2 85 – 90 3 – 5 140 – 160
Stabilisation zone (SB)Zone 1 75 – 85 < 3 120 – 140
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
Training contents
Strength endurance
Thieß & Schnabel (1987)
• Complex physical ability
• Resistance to fatigue related to competition and training loads with high strength requirements
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
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Training contents
Strength endurance
� approx. 8 % of total training volume
� basic, semi-specific, specific training means
� continuous method (with constant intensity or chang ing intensity)
� ski / rollerski: approx. 1 – 1.5 h / 15 – 20 km
� Training session: [(2.2 km EB + 1.2 km SB) x 2 = a rms;
(1.2 km EB + 1.2 km SB) x 3 = legs; (1.2 km EB + 1. 2 km SB) x 3 = total]
� in connection with basic endurance training
running velocity (%) lactate (mmol/l) heart rate (1/min)Development zone (EB)
Zone 3 90 – 95 5 – 7 160 – 180
Stabilisation zone (SB)Zone 1 75 – 85 < 3 120 – 140
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
Competition-specific endurance
Thieß & Schnabel (1987)
• Physical ability
• Resistance to fatigue when striving for athletic top performances in competition and coping with competition-specific training loads
Training contents
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
15
Competition-specific endurance� approx. 40 % of total training volume
� basic, semi-specific, specific training means
� repetition method, interval method, competition met hod
� ski / rollerski: approx. 1.5 – 2 h / 35 km (15 km GB , 3 km EB, 18 km SB)
� Training session: 4 km SB – 3 km EB – 7.5 km GB (4 times shooting) –
6 km SB – 7.5 km GB (4 times shooting) – 8 km SB
� complex biathlon training (skiing/rollerskiing & sh ooting)
running velocity (%) lactate (mmol/l) heart rate (1/min)Extreme zone (GB)
Zone 5 95 – 105 8 – > 10 > 180
Stabilisation zone (SB)Zone 1 75 – 85 < 3 120 – 140
Training contents
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
Speed strength
Thieß & Schnabel (1987)
• Physical ability
• Performance ability to overcome resistances with a high movement velocity
Training contents
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
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Speed strength� approx. 2 % of total training volume
� basic, semi-specific, specific training means
� repetition method, interval method
� ski / rollerski: approx. 1 h / 20 km (2 km GB, 18 k m SB)
� Training session: 50 – 200 m sprints in uphill and/o r crossing area
� in connection with competition-specific endurance t raining
running velocity (%) lactate (mmol/l) heart rate (1/min)Extreme zone (GB)
Zone 5 95 – 105 8 – > 10 > 180
Stabilisation zone (SB)Zone 1 75 – 85 < 3 120 – 140
Training contents
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
Training means
Heart rate (% of HR max) Blood lactate concentration (mmol/l)
SB(Stabilisation zone)
EB(Development zone)
GB(Extreme zone)
WK(Competition zone)
SB(Stabilisation zone)
EB(Development zone)
GB(Extreme zone)
WK(Competition zone)
Ski 70 - 85 85 - 95 95 - 100 > 95 < 3 3 - 7 8 - 10 8 - 12
Roller Ski
70 - 85 85 - 95 95 - 100 > 95 < 3 3 - 7 8 - 10 8 - 12
Cross running
65 - 80 80 - 90 90 - 100 > 90 < 2 2.5 - 6 > 6 > 6
Bike / MTB
55 - 75 75 - 90 90 - 100 > 85 < 3 3 - 6 6 - 15 3 - 8
Training regulation and control by heart rate and/o r blood lactate in Biathlon
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
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Training regulation and control by heart rate and/o r blood lactate in Cross Country Skiing
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
intensive endurance training
extensive endurance training
150 - 170
150 - 170
150 - 170
150 - 170
Competition zone
Extreme zone
complex
armsDevelopment zone - strength
95 - 100 under Dist. >100
160 - 180
Extreme zone - strength
Stabilisation zone 130 - 150
120 - 140
160 - 180
3 - 5
< 3
< 2
legs
Blood lactatein mmol/l
>5
>5
Heart ratein 1/min
>180
Development zone
>5
3 - 5
3 - 5
3 - 5
Compensation zone
85 - 90
85 - 90
75 - 85
65 - 75
% of Competitionperformance
100
90 - 100
85 - 95
85 - 90
Training means
General training means
- cross running- bike / mountain bike- canoeing- rowing- inline skating- swimming- athletics (running, jumping)
- basic shooting (without physical stress)
- alpine skiing (with cross country skis)
- imitation exercises
- gymnastics- sports games- general strength exercises- functional strength training
Specific training means
- cross country skiing- roller skiing
- shooting under physical stress- cross country skiing / roller /skiingand shooting under physicalstress
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
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Training methods
Continuous training
Change training
Continuous method
long/low
long/medium
long/high
Intensity: maximum = above competition velocity; very high = 95-100 %; high = 90-95 %; medium = 80-90 %; low = 75-85 % of competition velocity
long/change
high-medium
Method
Duration/intensity
Regene-ration
Basic endurance
ability
Specific basic
endurance ability
Strength endurance
ability
Effective-ness
Complex Biathlon training
Continuous method: long/low
Interval method:Short/very high
Break: shooting
Competition specific
endurance ability
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
Training methods
Continuous training
Change training
Complex Biathlon training
Continuous method
Intervalmethod
long/low
long/medium
long/high
Intensity: maximum = above competition velocity; very high = 95-100 %; high = 90-95 %; medium = 80-90 %; low = 75-85 % of competition velocity
long/change
high-medium
Continuous method: long/low
Interval method:Short/very high
Break: shooting
Method
Duration/intensity
Regene-ration
Basic endurance
ability
Specific basic
endurance ability
Strength endurance
ability
Competition specific
endurance ability
Specific speed ability
Effective-ness
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
19
Training methods
Continuous training
Change training
Complex Biathlon training
Long-term interval training
Continuous method
Intervalmethod
long/low
long/medium
long/high
Intensity: maximum = above competition velocity; very high = 95-100 %; high = 90-95 %; medium = 80-90 %; low = 75-85 % of competition velocity
long/change
high-medium
Continuous method: long/low
Interval method:Short/very high
Break: shooting
Total: long
Stage:short/maximum
Break: long/low
Method
Duration/intensity
Regene-ration
Basic endurance
ability
Specific basic
endurance ability
Strength endurance
ability
Competition specific
endurance ability
Specific speed ability
Specific strength
ability
Effective-ness
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
Training methods
Continuous training
Change training
Complex Biathlon training
Long-term interval training
Continuous method
Intervalmethod
Circuit training
long/low
long/medium
long/high
Intensity: maximum = above competition velocity; very high = 95-100 %; high = 90-95 %; medium = 80-90 %; low = 75-85 % of competition velocity
long/change
high-medium
Continuous method: long/low
Interval method:Short/very high
Break: shooting
Total: long
Stage:short/maximum
Break: long/low
Load: short
Intensity:high/medium
Break: passive
Different resistance and repetitions
Break: passive
Method
Duration/intensity
Regene-ration
Basic endurance
ability
Specific basic
endurance ability
Strength endurance
ability
Competition specific
endurance ability
Specific speed ability
Specific strength
ability
Basic strength
ability
Effective-ness
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
20
• Introduction
• Competition system and performance structure
• Basics for training organisation
• Methodical structure of training
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
Methodical structure of training
� Long-term: 4 years and more• long-term performance build-up
(basic-, build-up-, follow-up-, high-performance training)• Olympic Cycle
� Medium-term: 3-4 weeks – 1 year
• Annual training• Macrocycle (half a year, year)• Mesocycle (3-4 weeks)
� Short-term: 1 day – 1 week
• Weekly training• Microcycle (3-4 days)• Dayly training• Training session
Athletic training (timeline)
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
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Methodical structure of training (annual planning)
8 important steps
in the correct order!
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
(1) Determination of time and number of competition peaks per year
Methodical structure of training (annual planning)
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
22
Methodical structure of training (macrocycle)
OCompe- W W W W W W W W W Wtitions: C C C C C C G C C C
14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 1 2 3 4 5 6 7 8 9 10 11 12 13
April
1. MACROCYCLE 2. MACROCYCLE25 weeks 27 weeks
NCH
May June July August September February MarchOctober November December January
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
(1) Determination of time and number of competition peaks per year
(2) Specification of performance targets and subgoals within a training year
(3) Tasks, contents and methods of training in single periods
Methodical structure of training (annual planning)
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
23
Methodical structure of training (macrocycle)
TP
OCompe- W W W W W W W W W Wtitions: C C C C C C G C C C
14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 1 2 3 4 5 6 7 8 9 10 11 12 13
April November December January
Preparation-Period Period
February MarchOctober
Competition-
NCH
May June July August September
1. MACROCYCLE 2. MACROCYCLE25 weeks 27 weeks
Period Period PeriodTransition- Preparation- Comp.-
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
Methodical structure of training (macrocycle)
TP
Training with (Roller Ski)general training means(Bike; Cross; Athletics; Swimming; Canoeing, ...) (Ski)
gen. TM rT
OCompe- W W W W W W W W W Wtitions: C C C C C C G C C C
14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 1 2 3 4 5 6 7 8 9 10 11 12 13
April
Period PeriodTransition- Preparation- Comp.- Competition-Preparation-
1. MACROCYCLE 2. MACROCYCLE25 weeks 27 weeks
semi-specific TM semi-specific/specificTraining with
Period Period Period
Competitions with specific training means(Roller Ski; Ski)training means
recov. Tr.sem.TMComp.
general training meansgeneral training m.
NCH
May June July August September February MarchOctober November December January
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
24
TP
OCompe- W W W W W W W W W Wtitions: C C C C C C G C C C
14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 1 2 3 4 5 6 7 8 9 10 11 12 13
April September February MarchOctober November December JanuaryMay June July August
Period Period Period
NCH
Comp.- Competition-Preparation-
1. MACROCYCLE 2. MACROCYCLE25 weeks 27 weeks
Period PeriodTransition- Preparation-
Variant annual structure
Double periodisation
Single periodisation OCompe- W W W W W W W W W Wtitions: C C C C C C G C C C
14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 1 2 3 4 5 6 7 8 9 10 11 12 13
April September
MACROCYCLE52 weeks
Preparation-Period Period
Competition-Period
Transition-
May June July August February MarchOctober November December January
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
Training withspecific
Training with and semispecific Regene-general training means ration,
training means (Roller, Cross, Edu-Ski) cation,
(bike, Hill walks, HolidaysAthletics, Canoeing,
Rowing, Inline Skating)
18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
Preparation Period Competition PeriodTransition-
Period
31 Weeks 17 Weeks 4 WeeksStage V
Per
form
ance
Tes
t
Per
form
ance
Tes
t
WC
WC
WC
Reg
ener
atio
n
stage I Stage II Stage III Stage IV
WC
Reg
ener
atio
n
Tou
r de
Ski
WC
WC
October November
WC
Reg
ener
atio
nW
C
DecemberMay June July August September January February March April
WC
Reg
ener
atio
n
Wor
ld C
ham
pion
ship
s
WC
WC
Methodical structure of training (macrocycle) –example Cross Country Skiing
25
(1) Determination of time and number of competition peaks per year
(2) Specification of performance targets and subgoals within a training year
(3) Tasks, contents and methods of training in single periods
(4) Training courses and altitude training courses in the yearly training plan
(5) Control competitions and performance tests
(6) Performance diagnostical checkup
Methodical structure of training (annual planning)
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
TP
Training with (Roller Ski)general training means(Bike; Cross; Athletics; Swimming; Canoeing, ...) (Ski)
gen. TM rTtraining courses: Shoot. Bike Ski
altitude: 6 7 9 7O
Compe- W W W W W W W W W Wtitions: Tr Tr C C C C C C Tr G C C CDiagnostics: D D Co D Co D Co14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 1 2 3 4 5 6 7 8 9 10 11 12 13
April
Period PeriodTransition- Preparation- Comp.- Competition-Preparation-
1. MACROCYCLE 2. MACROCYCLE25 weeks 27 weeks
semi-specific TM semi-specific/specificTraining with
Period Period Period
Competitions with specific training means(Roller Ski; Ski)training means
recov. Tr.sem.TMComp.
general training means
19
NCH
Bi/Ro/Ski Complex
general training m.Compl.
May June July August
15 9
September February MarchOctober November December January
Methodical structure of training (macrocycle)
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
26
(1) Determination of time and number of competition peaks per year
(2) Specification of performance targets and subgoals within a training year
(3) Tasks, contents and methods of training in single periods
(4) Training courses and altitude training courses in the yearly training plan
(5) Control competitions and performance tests
(6) Performance diagnostical checkup
(7) Planning of training in the phase of direct competition preparation (DCP) for the annual competition peak
Methodical structure of training (annual planning)
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
TP
Training with (Roller Ski)general training means(Bike; Cross; Athletics; Swimming; Canoeing, ...) (Ski)
gen. TM rTtraining courses: Shoot. Bike Ski
altitude: 6 7 9 7O
Compe- W W W W W W W W W Wtitions: Tr Tr C C C C C C Tr G C C CDiagnostics: D D Co D Co D Co14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 1 2 3 4 5 6 7 8 9 10 11 12 13
April MarchOctober November December January
15 9 19
NCH
May June July August September February
recov. Tr.sem.TMComp.
general training meansBi/Ro/Ski Complex
general training m.Compl.
semi-specific TM semi-specific/specificTraining with
DCPCompetitions with specific training means(Roller Ski; Ski)
training means
1. MACROCYCLE 2. MACROCYCLE25 weeks 27 weeks
Period Period PeriodPeriod PeriodTransition- Preparation- Comp.- Competition-Preparation-
Methodical structure of training (macrocycle)
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
27
(1) Determination of time and number of competition peaks per year
(2) Specification of performance targets and subgoals within a training year
(3) Tasks, contents and methods of training in single periods
(4) Training courses and altitude training courses in the yearly training plan
(5) Control competitions and performance tests
(6) Performance diagnostical checkup
(7) Planning of training in the phase of direct competition preparation (DCP) for the annual competition peak
(8) Consideration of the performance and personality development of the athlete
Methodical structure of training (annual planning)
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
Methodical structure of training (meso- and microcycle)
2 different ways!
Seiler & Kjerland (2006)
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
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GA wsA WT WKGA
Methodical structure of training (mesocycle)
Basic endurance
Basic endurance
Competition specific endurance
CompetitionPre-Competition training
High intensity
Low intensity
Intensity (% max)
Intensity (% max)
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
GA wsA WT WKGA
Methodical structure of training (microcycle)
Basic endurance
+
Strength endurance(lower intensity)
Basic endurance
+
Strength endurance(higher intensity)
Competition-specific endurance
+
Speed strength(high intensity)
CompetitionPre-competition training
(intensity individual)
4 Types
Intensity (% max)
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
29
200
250
300
350
400
450
500
550
1993
/94
1994
/95
1995
/96
1996
/97
1997
/98
1998
/99
1999
/00
2000
/01
2001
/02
2002
/03
2003
/04
2004
/05
2005
/06
2006
/07
2007
/08
2008
/09
2009
/10
2010
/11
2011
/12
com
petit
ion
kilo
met
res
/ sho
ts
competition kilometres competition shots
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
Single start (all 30 s), continuous running, time
Leg distances 3.0-4.0 km
IndividualSprint
Methodical structure of training (meso- and microcycle)
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
Methodical structure of training (meso- and microcycle)
WettkampfGA wsA WT
Typical block periodisation in Biathlon in the early 1980s (Schote, 1985)
• The same training contents within the microcycles
• The same training volume and training intensity in GA- (basic endurance) and wsA - (competition-specific endurance) microcycle
• 6 days of workload : 1 day of recovery
30
200
250
300
350
400
450
500
550
com
petit
ion
kilo
met
res
/ sho
ts
competition kilometres
competition shots
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
Methodical structure of training (meso- and microcycle)
Single start (all 30 s), continuous running, time
Leg distances 3.0-4.0 km
Group-, Mass-Start, tactical running, against sportive
counterpart
Leg distances max. 2.5 km
Individual
Sprint
Team/Mix
Mass
Relay
Pursuit
WKGA wsA WTrGA
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
Methodical structure of training (meso- and microcycle)
Typical block periodisation in Biathlon after 1998
• Differentiation of the training intensity within the GA-microcycle (stabilisation zone, development zone low/high)
• Increase of strenght-endurance within the GA-microcycle
• Shorter legs / higher intensity on the last day of the GA-microcycle
• 4 - 5 days of workload : 1 - 1,5 day of recovery
• Greater individualisation in pre-competition training
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Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland
6,3
6,4
6,5
6,6
6,7
6,8
6,9
7,0
7,1
7,2
1999 2000 2001 2002 2003 2004 2005 2006 2007 2008 2009 2010 2011 2012
Ski
ing
velo
city
(m
/s)
Germany Norway
Comparision between skiing velocity at Olympic Games and World Championshipsin men‘s Biathlon (5 competitions/year, 4 athletes/nation)
Two different ways – the same result !?
Thank you
for your attention!
Institute for Applied Training ScienceMarschnerstraße 29, 04109 Leipzig, GermanyDr. Jürgen WickDeputy DirectorE-Mail: [email protected]: + 49 341 4945 - 195Fax: + 49 341 4945 - 400
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Literature
Enoksen, E., Aukland, F. & Harnes, E. (2010). Das norwegische Trainingsmodell im Skilanglauf. Leistungssport, 40 (3), 39-48.
Faude, O., Kindermann, W. & Meyer, T. (2009). Lactat threshold concepts: How valid are they? Sports medicine, 39 (6), 469-490.
Nitzsche, K. (1998). Biathlon. Leistung - Training - Wettkampf. Wiesbaden: Limpert.
Schnabel, G., Harre, H.-H. & Krug, J. (2011). Trainingslehre - Trainingswissenschaft. Aachen: Meyer & Meyer.
Schote, G. (1985). Effektive Gestaltung der Belastungsdynamik in Mikro- und Mesozyklen - eine Möglichkeit zur Steigerung der Wirksamkeit des Lauftrainings von Biathlonsportlern der 3. Förderstufe. Dissertation, Deutsche Hochschule für Körperkultur Leipzig.
Seiler, K. S. & Kjerland, G. Ø. (2006). Quantifying training intensity distribution in elite endurance athletes: is there evidence for an “optimal” distribution? Scand J Med Sci Sports, 16, 49-56.
Seiler, S. & Toennessen, E. (2009). Intervals, Thresholds, and long slow distance: the role of intensity and duration in endurance training. Sportscience, 13, 32-53.
Thieß, G. & Schnabel, G. (1987). Leistungsfaktoren in Wettkampf und Training. Berlin: Sportverlag.
Wick, J. (2011). Aktuelle Aspekte der Leistungs- und Trainingssteuerung in den Ausdauersportarten. Leistungssport, 41 (4), 14-18.
Jürgen Wick • ITU 2013 science + triathlon world conference • Magglingen/Switzerland