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Trailwalker Presentation

Trailwalker Presentation. Hui Hok Yan, Tony 99103041D Li Pak Seung, Billy 99947770D Leung Sze Man, Chloe 99265588D Leung Man Kit, Martin 99198151D. Trailwalker. 100 km endurance event, mid-November Mission: - 2 teams x 4 - age 30-40

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Trailwalker Presentation

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  1. Trailwalker Presentation Hui Hok Yan, Tony 99103041D Li Pak Seung, Billy 99947770D Leung Sze Man, Chloe 99265588D Leung Man Kit, Martin 99198151D

  2. Trailwalker • 100 km endurance event, mid-November • Mission: - 2 teams x 4 - age 30-40 - complete Maclehose Trail (8 country parks & 20 hills) within 30 hrs

  3. Team A - 4 male distance runners - good fitness - no Trailwalker experience - 1 has chronic TA tendinosis - 1 has sore heel after 8 hrs hiking Team B - 2 females + 2 males - average fitness - 1 female, hyponatremia in last 3 trailwalker event - 1 male, sl. overweight, PFJ pain after going up and down hills x 4 hrs Team profile

  4. Demand on the different body systems • Musculoskeletal system, esp. lower limbs • Cardiopulmonary system • Respiratory system • Thermoregulatory system

  5. Training principles Off-season Pre-season In-season Recovery from previous season Progressive build up of training Competition phase

  6. Pre-season Base 1 Base Base 2 Speed training Overcompensation/ supercompensation Taper

  7. Base 1 Base 2 Speed Previous seasons Drop off previous season’s peak Performance potential Off-season Pre-season *in-season (occurs on race day only) Training Protocol

  8. Base 1 Base 2 Speed Off-season Pre-season *in-season (occurs on race day only) Base 1

  9. Base 1 • Base= Base1 + Base 2= adaptation process • Base 1 = Preparation phase • Duration: 2-4 weeks (depends on basic fitness and preparation) • Aims: • Improve basic fitness, esp. cardiopulmonary and respiratory • Refine and improve technique • Increase muscle strength • Increase flexibility • Reduce body fat • Light/easy conditioning (Jon, Ackland, 1999)

  10. Base 1 • aerobic exercise e.g. outdoor-cycling, swimming, easy long run; indoor-treadmill, ergonometer • Muscle strengthening exercises (concentric & eccentric)

  11. Base 1-Concentric muscles strengthening • Target muscle groups: • lower limb (esp. extensors like glutei, quads, calf): • Most demanded in uphill (concentric contraction), allow good performance in trail walks • Correct muscle imbalance • Provide protection from injury to joint • Abdominal and back muscles (more general training): • Protect the back • Maintain a good posture and balance, esp. in downhill • upper limb (more general training): • more power for the sprint • easier for crank up a hill • better balance when running on trails

  12. Base 1-Concentric muscle strengthening • Frequency: 2-3 /week • Intensity: 60-80% of 1 RM • Time: 6-8 repetitions x 3 • By dead-weight, OB pulley, Cybex etc

  13. Base1-Eccentric muscle strengthening • Training protocol: similar to concentric muscles strengthening • Target muscles group: • Lower limbs, esp. extensors like glutei, quads • Most demanded in downhill (eccentric contraction) • Allow good performance in downhill • Reduce muscle soreness • Reduce the risk of muscle damage due to eccentric loading • Studies suggested that a prior bout of eccentric training reduces muscle damage, reduces the amount and duration of strength loss and decreases the sensation of DOMS after downhill running (Eston RG et al, 1996)

  14. Base 1 Base 2 Speed Off-season Pre-season *in-season (occurs on race day only) Base 2

  15. Base 2 • Base 2 = volume phase • Duration: depends on race distance • Aims: • Gradually increase training mileage • Improve recovery rate • Improve tolerance to training • Allow coping with the speed phase later on • Improve muscle endurance • Familiar with race conditions and intensities (Jon, Ackland, 1999)

  16. Base 2 • mileage is gradually increased but still trained at a low intensity further improve cardiopulmonary & muscular fitness • allow better conditioning and aerobic capacity for the sports • building up mileage for the race • Muscles endurance training • Cope with prolonged demand in trail-walks • Reduce the risk of injury • On-site training (uphill & downhill) at low intensities • Nightwalking- practice the hiking skills in dark and familiar with the direction, terrain and distance in particular check points

  17. This diagram showing the trailwalkers are preparing for their nightwalking training in target check points

  18. Base 2-Muscle endurance training • Frequency: 2-3 /week • Intensity: 40-60% of 1 RM • Time: 8-12 repetitions x 3 • By dead-weight, OB pulley, Cybex etc • Hill training, both uphill and downhill

  19. Base 1 Base 2 Speed Off-season Pre-season *in-season (occurs on race day only) Speed training

  20. Speed training • Simulates race conditions and intensities • Phase with most performance and improvement gains • Training intensity gradually increase with cooperation of speedwork • Duration: 4-8 weeks (depends on ability to tolerate speedwork & familiarity about the race) • Aims: • Allow body to adapt to new stress with speedwork progress, and hence translate to a faster race pace • Familiar with race intensities and work out the best race pace (Jon, Ackland, 1999)

  21. Speed training • Work on acceleration, top speed, speed endurance, maximum steady state pace • Speedwork use interval, time trials and racing • Only 1-2 speed sessions are combined into training (Jon, Ackland, 1999)

  22. Overcompensation/ Superovercompensation • A period of training overload • overloadgreater training stressgreater body’s adaptation to overcome itenhance performance! • One bout of superovercompensatiopn before tapering is the most effective • A long recovery period is required to recover to avoid become overtrain • By running more, cycling can also be added to create the effect (Jon, Ackland, 1999) Maximize performance peak

  23. Taper • Recovery phase • A period of gradual reduction in training volume, but not the intensity • Aims: allow fully rest to fulfill maximum racing potential (Jon, Ackland, 1999)

  24. Mesocycles • Ratio of training, Hard to Easy week • Usually H:E=2:1, 3:1 or 4:1 • Maximize training on a week-to-week basis • A recovery period to allow adaptation to training and compensate for cumulative fatigue (Jon, Ackland, 1999)

  25. Mesocycles

  26. Training Schedule

  27. Base 1 Base 2 Speed Previous seasons Drop off previous season’s peak Performance potential Off-season Pre-season *in-season (occurs on race day only) Training Duration

  28. Team A Chronic TA tendonitis: -good fitness -need more time to manage tendonitis  4 weeks Other team members: -good fitness  2 weeks Team B Overweight member: -weight reduction -manage knee pain  6 weeks 2 females -more body fat -less muscle strength  6 weeks Other member -average fitness  4 weeks Base 1 - Duration

  29. Team A: - Long distance runner - Start training from longer mileage - 100 km long race length  6 weeks Team B: - Average fitness - Start training from shorter mileage - 100 km long race length  8 weeks Base 2 - Duration

  30. Team A : Good fitness Good toleration to speed training Lower demand (target hours to finish the race)  4 weeks Team B : Average fitness Less toleration to speed training  4 weeks Speed training - Duration

  31. Previous seasons Base 1 Base 2 Speed Drop off previous season’s peak Performance potential Off-season Pre-season *in-season (occurs on race day only) Training Protocol HRmax is calculated by Karvonen Formula

  32. Team A: Ex’s: running/ cycling/ weight training (Home ex’s) Intensity: 70 % HR max Freq : 2 times/ week Duration: 60 mins/time For TA tendonitis member: Add one treatment section for PT treatment Team B - Ex’s: running/cycling (home ex’s) weight training (PT sup.) Intensity: 70 % HR max Freq : 3 times / week Duration: 60 mins weight reduction & muscle strengthening are emphasized for overweight member & 2 females VMO strengthening are recommended for Knee pain member Base 1 - protocol

  33. Team A : ex’s: running/ weight training/ on-site training with night training Intensity: 75% HR max Freq: 5 days/week (3 home light ex’s and 2 hard ex’s under PT sup.) Mileage: 15km35km Start on-site from week 1, 1 time/week Team B: ex’s: running/ weight training/ on-site training with night training Intensity: 75% HR max Freq: 5 days/week (3 home light ex’s and 2 hard ex’s under PT sup.) Mileage: 10km  35km Start on-site from week 3, 1 time/week Base 2 - protocol

  34. Team A : ex’s: running/ weight training/on-site training/ interval training Intensity:80-90% HRmax One 95% overloading interval training at last session Freq: 5 days/week (3 home light ex’s and 2 hard ex’s under PT supervision.) Mileage: 40km60km Continue on-site training, 1 day/week Team B : ex’s: running/ weight training/on-site training/ interval training Intensity:80-90% HRmax Freq: 5 days/week (3 home light ex’s and 2 hard ex’s under PT supervision.) Mileage: 40km60km Continue on-site training, 1 day/week Beware of over-training of 2 females while speed training, monitor fatigue sign Speed training - protocol

  35. Team A and B: ~40-60% gradual reduction in peak training volume (duration/distance), but the intensity maintained In last 3 days, little or no training Tapering period: 8 days Tapering

  36. Team A Schedule

  37. Team B Schedule

  38. Specific conditions of the team members

  39. Chronic Achilles Tendinitis • Unknown aetiology • Possible causes(external factors): • sudden increase in training • excessive heel cushioning • Conservative Rx: • Rest • Orthosis, Shoewear • Protective: heel lift, control excessive pronation by strapping • Post-training icing • Eccentric strengthening of calf • Stretching of calf

  40. Sore heel • Possible conditions: • Heel spur (due to excessive pronation) • Plantar fasciitis ( due to over-stretching) • Conservative Rx: • Orthosis, shoewear • strapping of plantar fascia (avoid over-stretching) • ultrasound (reduce inflammation) • post-training ice • stretching and strengthening of calf muscles

  41. Shoewear • Prevent excessive pronation: • Straight last • Supportive heel counter • Extra support on medial side • Increased medial wedging on insole • Semirigid orthotic

  42. Paterllofemoral Joint Pain • Most possible causes: • imbalance of VMO & VL (VMO fatigue in advance of VL), especially while descending exercise (downhill) and during weight acceptance (*overweight) • lower limb malignment (flat feet, tibial torsion, femoral anteversion) • Tightness of ITB, hamstrings, lateral retinaculum • -> abnormal tracking and malignment of patellar • Conservative Rx: • strengthening (*eccentric) of VMO • Strapping of patellar ( 3 components )

  43. Nutrition • enhances: - endurance performance - recovery from exercise - delay fatigue • prevents conditions: hyponatremia, hyperthermia, dehydration • helps achieve desirable body composition

  44. Nutrients • carbohydrates (55% - 58% of energy) • fat (20 - 25% of energy) • protein (12% - 15% of energy) • vitamins & minerals (no supplements) • dietary fiber • fluid (adequate before, during & after ex.)

  45. 3 – day Glycogen loading • elevate pre-race muscle glycogen contents • improved power output • increase endurance capacity • hi carbohydrate: low protein: low fat = 85% : 8%: 7% • rice, potato, pasta, glucose beverage

  46. Pre-race diet • consumed 3 - 4 hrs before race: - fluid (another 400 – 600 ml, 2 hrs before exercise) - carbohydrate (high), 200 - 300 g - protein (moderate) - fat and fiber (low) - familiar food

  47. During race • fluid, 150 - 350 ml every 15 - 20 min containing 4% - 8% carbohydrate (glucose) • carbohydrate energy-dense food: chocolate, energy bars • sodium supplements (esp. for the female) hi-sodium food: pickled meat, salty snacks • commercial sport drinks (0.5 - 0.7 g/L of Na+)

  48. Thermal conditions • hyperthermia (>39oC) • hypothermia (<35oC) • risk factors: - environmental conditions - caloric intake, fluid consumption - clothing - fitness, acclimation

  49. Hyponatremia • serum sodium level < 135mmol/L • risk factors: - overhydration - low fitness - female gender - previous history

  50. Clothing (upper body) • breathable, light, aerodynamic • thermal protection (SportwoolPro, Cool Gear, Aquatex with 3M Thinsulate Thermal Insulation) • hydrophobic (Dry Natural EX) • UV resistant (Nike's Alpha Project) • NO cotton, but polypropylene ! • outerwear: luminous wind jacket (detachable hood) • innerwear: T-shirts (short & long sleeves)

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