optimising the training load during the pre-taper phase
DESCRIPTION
Slides of my last conference on Training Load during the Pre-Taper PhaseTRANSCRIPT
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
OPTIMISING THE TRAINING LOAD DURING THE PRE-TAPER PHASE
Yann LE MEUR1
Collaborators: Julien LOUIS1, Anael AUBRY1, Ludmilla BAUDRILLART1, Jacques GUÉNERON1, Benjamin MAZE², Frank BIGNET², Jean Benoît CORCUFF3,
Stéphane HATEM4, Richard ISNARD4, Aaron COUTTS5, Robert DUFFIELD5 & Christophe HAUSSWIRTH1
1. 2. 3. 4. 5.
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
… but how hard ?
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
TRAINING RECOVERY
INTRODUCTION
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
THE DIFFERENT STAGES OF FATIGUE
❺ NON FUNCTIONAL
OVERREACHING
❻ OVERTRAINING
SYNDROME
❷ MODERATE FATIGUE
❶ NO FATIGUE
❸ ACUTE FATIGUE
❹ FUNCTIONAL
OVERREACHING
Meeusen et al. MSSE 2013
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
THE DIFFERENT STAGES OF FATIGUE
❺ NON FUNCTIONAL
OVERREACHING
❻ OVERTRAINING
SYNDROME
❷ MODERATE FATIGUE
❶ NO FATIGUE
❸ ACUTE FATIGUE
❹ FUNCTIONAL
OVERREACHING
Meeusen et al. MSSE 2013
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
THE DIFFERENT STAGES OF FATIGUE
Train hard or go home!
ACUTE FATIGUE
High perceived fatigue
No performance decrement after a 24/36h rest
period,
Performance supercompensation
24/36h
performance baseline
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
Train hard or go home!
Very high perceived fatigue
Short-term performance decrement,
Performance restoration takes from several days
to several weeks,
Performance supercompensation
FUNCTIONAL OVERREACHING
Several days to several weeks
THE DIFFERENT STAGES OF FATIGUE
performance baseline
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
Train hard or go home!
Very intense perceived fatigue
Short-term decrement in performance capacity (< 1 month),
Performance restoration…
… with no performance supercompensation
NON FUNCTIONAL
OVERREACHING
Several weeks
THE DIFFERENT STAGES OF FATIGUE
performance baseline
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
Train hard or go home!
… Very intense perceived fatigue
Long-term performance decrement (> 1 month)
THE OVERTRAINING
SYNDROME
> One month
THE DIFFERENT STAGES OF FATIGUE
performance baseline
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
WHICH STRATEGY TO CHOOSE ?
❺ NON FUNCTIONAL
OVERREACHING
❻ OVERTRAINING
SYNDROME
Meeusen et al. MSSE 2013
❷ MODERATE FATIGUE
❶ NO FATIGUE
❸ ACUTE FATIGUE
❹ FUNCTIONAL
OVERREACHING
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
❸ ACUTE FATIGUE
❹ FUNCTIONAL
OVERREACHING
❺ NON FUNCTIONAL
OVERREACHING
❻ OVERTRAINING
SYNDROME
Meeusen et al. MSSE 2013
❷ MODERATE FATIGUE
❶ NO FATIGUE
WHICH STRATEGY TO CHOOSE ?
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
F-OR: THE MOST EFFECTIVE WAY ?
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
OBJECTIVES
1. To examine whether the
development of a functional
overreaching state leads to
greater performance
supercompensation in
comparison to acute fatigue
strategy
?
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
OBJECTIVES
2. To better understand the potential
factors associated with the functional
overreaching development, including:
physiological parameters,
psychological parameters,
behavioral parameters.
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
PROTOCOL
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
TRA
ININ
G L
OA
D (
% h
abit
ual
load
) 100%
60%
130%
Control group (n = 12)
Phase II (1 week)
Phase III (3 weeks) Simulated Taper
(4 weeks)
Pre
Phase I (3 weeks)
Post
T1
T2
T3
T4
STUDY DESIGN
Overloading
100%
60%
130%
Phase I (3 weeks) Phase II
(1 week)
Phase III (3 weeks)
Overload training group
(n = 28)
Simulated Taper (4 weeks)
Post
T1
T2
T3
T4
Pre
Aubry et al. MSSE 2014
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
Pu
issan
ce (
W)
100W
+25W par 2min
EXERCISE TEST
36h rest period before each test
Same day, same hour
Controlled diet during the last 48h
Hydration guidelines
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
ADHERENCE TO THE TRAINING PROTOCOL
7 subjects did not follow the prescribed training due to injury or personal obligations
Control group: n = 10 Overload group: n = 23
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
TRA
ININ
G L
OA
D (
% h
abit
ual
load
)
Overloading
100%
60%
130%
Phase I (3 weeks)
Phase II (1 week)
Phase III (3 weeks)
Overload training group
(n = 23)
Simulated Taper (4 weeks)
Post
T1
T2
T3
T4
Pre
STUDY DESIGN
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
THE OVERLOAD GROUP
• HIGH PERCEIVED FATIGUE
• PRESERVED & ENHANCED
PERFORMANCE
• VERY HIGH PERCEIVED FATIGUE
• DECREASED PERFORMANCE
ACUTE FATIGUE
n = 12
FUNCTIONAL
OVERREACHING
n = 11
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
THREE GROUPS
Control group n = 12
Overload group n = 28
Control group n = 10
Acute Fatigue n = 12
F-OR group n = 11
2 out
5 out
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
THE PERFORMANCE REBOUND
†††
†††
##
†# ††
†
* vs. Pre # vs. CTL † vs. F-OR
-4
-2
0
2
4
6
8
Pre Post T1 T2 T3 T4 Pe
rfo
rman
ce c
han
ge (
% P
re)
Control
Acute Fatigue
Functional overreaching
Aubry et al. MSSE 2014
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
THE PERFORMANCE REBOUND
* vs. Pre # vs. CTL † vs. F-OR
10 ± 7W 18 ± 8W 9 ± 4W
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
PEAKING OCCURENCE
Train hard or go home!
Acute fatigue
Functional overreaching
Control
∆?
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
Aubry et al. MSSE 2014
0
1
2
3
4
5
6
7
8
Post T1 T2 T3 T4
Occ
urr
en
ce o
f p
eak
pe
rfo
rman
ce
(n
b/w
ee
k)
Control
Acute Fatigue
F-Overreaching
Ø
75% of peak
performances within
the two first weeks
PEAKING OCCURENCE
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
SUBJECTS &TRAINING CHARACTERISTICS
Age Height
(cm)
Weight
(kg)
MAP
(W)
VO2max
(mLO2/
min/kg)
Weekly training characteristics Endurance
sports
experience
(years) Volume
(h)
Distribution
of intensity in
Z1, 2 and 3
(%)
Nb of swim/
cycle/ run
sessions
Control 37 183 75 355 58 12 62/30/8 3/3/3 13
Acute
Fatigue 33 179 74 354 59 13 65/26/9 3/3/3 15
Functional
Overreaching 36 180 73 369 61 14 64/30/7 3/5/3 12
No significant difference between groups at baseline
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
PHASE BASELINE TAPER OVERLOAD TAPER
Duration (week) 3 1 1 1 1 1 1 1 1
Control
Weekly volume (h/m) 12 ± 3 6 ± 1 12 ± 2 12 ± 2 12 ± 2 6 ± 1 6 ± 1 6 ± 1 6 ± 1
Distribution of training
intensity in zone 1, 2 and 3 (%) 62/30/8 67/26/7 67/26/7 66/26/8 65/27/8 64/28/8 63/28/9 62/28/8 66/26/8
Weekly number of swimming,/
cycling, running sessions 3/3/3 2/3/3 3/3/3 3/3/3 3/3/3 2/3/3 2/3/3 2/3/3 2/3/3
Acute
Fatigue
Weekly volume (h/m) 13 ± 3 7 ± 1 17 ± 3 17 ± 3 17 ± 3 7 ± 1 7 ± 1 7 ± 1 7 ± 1
Distribution of training
intensity in zone 1, 2 and 3 (%) 65/26/9 64/26/9 65/26/9 65/27/8 65/27/8 60/30/10 61/29/10 61/29/10 60/30/10
Weekly number of swimming,
cycling, running sessions 3/3/3 2/3/3 3/3/3 3/3/3 3/3/3 2/3/3 2/3/3 2/3/3 2/3/3
F-OR
Weekly volume (h/m) 14 ± 3 7 ± 1 18 ± 3 19 ± 3 19 ± 3 7 ± 1 7 ± 1 7 ± 1 7 ± 1
Distribution of training
intensity in zone 1, 2 and 3 (%) 64/30/7 68/26/6 69/25/6 68/26/6 68/26/6 66/26/8 64/28/8 65/27/8 67/25/8
Weekly number of swimming,
cycling, running sessions 3/5/3 2/4/3 4/5/3 4/5/3 4/5/3 3/4/3 3/4/3 3/4/3 3/4/3
TRAINING MONITORING
No significant difference between groups in training parameters
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
SO LET’S GO
A LITTLE BIT
FURTHER!
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
PHYSIOLOGICAL RESPONSE DURING EXERCISE
Oxygen uptake
Ventilatory parameters
Cardiac output
Blood lactate
concentration
Plasmatic
catecholamines
concentration
Arterial blood
pressures
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
* Different from Pre, p < 0.05
MAXIMAL OXYGEN UPTAKE
4100
4200
4300
4400
4500
4600
4700
Control Acute Fatigue F - Overreaching
Max
imal
oxy
gen
up
take
(m
l/m
in/k
g)
Pre
Post
T2
*
Le Meur et al. JAP 2014
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
Different from Pre, p < 0.05; † Different from Post, p < 0.05
CARDIAC FATIGUE ?
Le Meur et al. JAP 2014
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
Different from Pre, p < 0.05; † Different from Post, p < 0.05
CARDIAC FATIGUE ?
Le Meur et al. JAP 2014
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
Different from Pre, p < 0.05; † Different from Post, p < 0.05
CATECHOLAMINES RESPONSE
Le Meur et al. JAP 2014
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
QUESTIONNAIRES
Health
monitoring
questionnaire
(URTI & GI
infections
symptoms)
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
INFECTIONS
Hausswirth et al. MSSE 2014
Phase Baseline Overload Taper
TOTAL Week
number I II III IV V VI VII VIII
CTL 0 0 0 0 0 1 0 0 1
AF 0 0 1 0 1 0 0 0 2
F-OR 0 1 0 4 0 1 2 0 8
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
SLEEP
Hausswirth et al. MSSE 2014
No significant change in the AF
and CTL groups.
F-OR group: decrease in actual
sleep duration, immobile time and
sleep efficiency;
These alterations disappeared
during the taper phase.
* Different from Pre, p < 0.05
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
Training overload leading to functional
overreaching may induce higher risk of training
maladaptations, including:
o increased infection risks,
o sleep disturbances,
o symptoms of cardiac fatigue at exercise.
CONCLUSIONS
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
PERSPECTIVES
Further studies are needed to
confirm these findings (using
ecological performance tests),
Longitudinal monitoring of elite
athletes.
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INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
TAKE HOME MESSAGES
Overload periods are essential for performance
enhancement;
Tapering is critical for the supercompensation
process,
Training periodisation should be continuoulsy
adapted, based on:
o performance responses after a short rest
period using regular testing training sessions,
o athletes’ feedback.