Zitat:
Zitat von Klugschnacker
Das interessiert mich sehr. Mir sind keine Studien über "reverse periodisation" bei Triathleten bekannt, die eine Leistungsverbesserung vom Winter in den Sommer belegen. Falls jemand eine kennt, wäre ich für einen Link sehr dankbar.
 |
Moin,
die Teilnehmer der Studie, die du zuletzt in der Sendung zitiert hast, haben auch in 2 Blöcken "umgekehrt" trainiert.
https://www.researchgate.net/publica...on_Performance
D.h. sie haben, außer im Schwimmen, erst am Speed gearbeitet und dann am Umfang.
Zwischen den Blöcken haben sie 2-4 Wochen Umfang gemacht. Bei den intensiv durch die Autoren dokumentierten letzten 18 Wochen haben sie aber dann die größten Umfänge erst kurz vor dem Wettkampf gemacht.
"Before starting the preparation cycle-training program, all triathletes participated in the same 25-week winter program (21–23 wk of winter-season training plus a 2- to 4-wk transition period). During the winter program, all participants trained at the same training intensity and followed the same training methods using a reverse- periodization program design, specially focused on road- running race competitions with basic strength (2 sessions/ wk), swimming (2 sessions/wk), and cycling training (1 session/wk). During the transition period, basic endur- ance training was maintained, increasing the cycling and swimming volumes from the previous tapering for road- running races. One weekly session of resistance training was also included to maintain basic maximal strength levels. During the following 18-week training macrocycle (data included in this study), triathletes recorded every training-session load. This macrocycle was the speci c program for the Ironman distance race. This was the main competitive goal of the season for all these triathletes.
Three programs were designed according to 3 differ- ent arbitrary performance levels (based on physiological performance, experience, and availability for time to train). However, global training-intensity distribution (based on heart-rate [HR] time in zone) was set to be ~77%, ~20%, and ~3%, respectively, in zones 1, 2, and
3, in every program. This included the entire training load (swimming, cycling, and running time). This distribution was a little higher in zone 2 for swimming (~30%), while lower for running (~15%). Zone 3 was minimal in running (~1%). Peak training volumes for each sport were 9 to 12 km/wk for swimming, 330 to 390 km/wk for cycling, and 55 to 78 km/wk for running.
This 18-week macrocycle combined a traditional periodization model ( rst emphasis on volume, later on intensity) for swimming with a reverse-periodization model for running and cycling (opposite trend, with the highest volumes relatively at the end, before tapering). Global load was designed to alternate every 2 weeks of hard-training load with an easy, lower-load week (six 3-wk mesocycles). The peak training volumes were pre- scribed at week 7 for swimming, at week 9 for cycling, and at week 12 for running. Almost every week after week 7, long-distance transition sessions were included (gener- ally bike-to-run transitions, with only 1 session for swim- to-bike transition at wk 11). Both duration and intensity were increasing progressively during those workouts, with the criteria of increasing rst in cycling and later in the running event."
Und am erfolgreichsten waren die Athleten, die sie am meisten Training unter der aeroben Schwelle gemacht haben, gerade eben auch in den letzten 2 Monaten vor dem Wettkampf. Nach Friel liegt die aerobe Schwelle bei 70% Heartrate max.. Das ist wirklich sehr lockeres Training. Kein oberes oder mittleres Ga1, sondern fast Rekom - mit den lockeren Grundlagenläufen bei Greif zu vergleichen.
Je mehr Training die Athleten über der aeroben Schwelle hinzugefügt haben (Zone 2- zwischen der aeroben und anaeroben Schwelle) oder lockeres Training durch dieses ersetzt haben, um so schlechter waren sie im Wettkampf.
Am erfolgreichsten waren also die, die gerade auch in den 2 Monaten der klassischen Build-Phase am meisten lockeres Training und am wenigsten Zone 2 Training gemacht haben (der Bereich des Wettkampftempos - mittleres bis oberes Ga1 bei den meisten Athleten) .
"The key nding of this study was that intensity distribu- tion was correlated with performance in the Ironman triathlon such that greater absolute and relative loading of training in intensity zone 1 was positively correlated with performance, while greater relative training load performed in intensity zone 2, or between-thresholds intensity, was negatively correlated with triathlon per- formance. That is, a training distribution focusing on accumulating a larger volume of low-intensity training, but not more between-thresholds-intensity training, was associated with better performance."
Die Studie bringt also deutliche Hinweise dafür, das Zone 1 Training im größten Umfang kurz vor dem Wettkampf am meisten bringt.
Wie schon gesagt - Zone 1 ist wirklich sehr lockeres Training. Damit widerspricht es dem Friel Ansatz der klassischen Buildphase. Hier soll ja vor allem das Wettkampftempo geübt werden und deshalb die Umfänge gekürzt werden. Die Studie kommt aber zu dem Ergebniss, dass es andersherum trotzdem besser ist.
"Even assuming an overestimation due to HR drift, it appears that a substantial portion of the bike competition is performed in zone 2, between AeT and AnT. Conse- quently, we might expect that more speci c training in this higher-intensity zone would be performance enhanc- ing. Surprisingly, the current data suggest the opposite, which was also the case for running."
Zusammengefasst heißt dass, es waren die Athleten am erfolgreichsten, die nicht in Base 3 die meisten Kilometer geschrubbt haben, sondern in der Buildphase und sie waren umso erfolgreicher, je weniger sie das Wettkampftemp (Zone 2) in der Buildphase trainiert haben.
Die Autoren wollen aber trotzdem nicht ganz das Zone 2 Training abschaffen - aber vielleicht mehr Richtung Zone 3 (polarisiertes Training) verschieben.
"While the Ironman triathlon seems to be performed mainly in zone 2 (swimming and cycling phases), most of the training might be conducted in zone 1 in cycling and running disciplines for better performance. Performing about 75% to 80% of all training sessions at an intensity below the AeT might maximize performance combined with a certain degree of moderate to intense training. Determining to what extent this important rate should be addressed to race pace or to a polarized distribution would establish an interesting design for future studies in ultraendurance events."
Da die Anzahl der Studienteilnehmer sehr gering war, hat die Studio natürlich nicht so viel Beweiskraft - aber interessant ist es allemal.
gemeinsam zwiften |
youtube |
forum heute
Rechner
vielleicht findet sich dazu ja doch mal irgendwas ich bin auch gespannt.
