Training Session Models in Endurance Sports: A Norwegian Perspective on Best Practice Recommendations.

BACKGROUND: Our scientific understanding of the mechanistic and practical connections between training session prescriptions, their execution by athletes, and adaptations over time in elite endurance sports remains limited. These connections are fundamental to the art and science of coaching. OBJECTIVE: By using successful Norwegian endurance coaches as key informants, the aim of this study is to describe and compare best practice session models across different exercise intensities in Olympic endurance sports. METHODS: Data collection was based on a four-step pragmatic qualitative study design, involving questionnaires, training logs from successful athletes, and in-depth and semi-structured interviews, followed by negotiation among researchers and coaches to assure our interpretations. Twelve successful and experienced male Norwegian coaches from biathlon, cross-country skiing, long-distance running, road cycling, rowing, speed skating, swimming, and triathlon were chosen as key informants. They had been responsible for the training of world-class endurance athletes who altogether have won > 370 medals in international championships. RESULTS: The duration of low-intensity training (LIT) sessions ranges from 30 min to 7 h across sports, mainly due to modality-specific constraints and load tolerance considerations. Cross-training accounts for a considerable part of LIT sessions in several sports. Moderate (MIT)- and high-intensity training (HIT) sessions are mainly conducted as intervals in specific modalities, but competitions also account for a large proportion of annual HIT in most sports. Interval sessions are characterized by a high accumulated volume, a progressive increase in intensity throughout the session, and a controlled, rather than exhaustive, execution approach. A clear trend towards shorter intervals and lower work: rest ratio with increasing intensity was observed. Overall, the analyzed sports implement considerably more MIT than HIT sessions across the annual cycle. CONCLUSIONS: This study provides novel insights on quantitative and qualitative aspects of training session models across intensities employed by successful athletes in Olympic endurance sports. The interval training sessions revealed in this study are generally more voluminous, more controlled, and less exhaustive than most previous recommendations outlined in research literature.

From juniors to seniors: changes in training characteristics and aerobic power in 17 world-class cross-country skiers.

Purpose: To compare training characteristics and aerobic power (VO2max) between the most successful junior and senior seasons of world-class cross-country (XC) skiers and to identify differences between sexes and among sprint and distance skiers. Methods: Retrospective analysis was conducted on self-reported training and VO2max tests of ten male and seven female world-class XC-skiers, collectively holding 38 Olympic medals. Training was categorized by form (endurance, strength, speed, other) and mode (specific, unspecific) and was divided into low- (LIT), moderate- (MIT), and high-intensity training (HIT). Results: Total training increased by 203 ± 130 h (35% ± 31%, p < .001, large effect) and 78 ± 69 sessions (21% ± 24%, p < .001, very large effect). Junior training volume (658 ± 107 h) did not correlate with senior volume (861 ± 74 h) but correlated negatively with changes in volume (r = -.822, p < .001). No sex differences were observed related to total volume, but distance skiers increased their total volume more than sprint skiers (p = .037, large effect). Endurance training increased by 197 ± 117 h (p < .001; large effect) tied to increased low-intensity training (186 ± 115 h, p < .001; large effect) and moderate-intensity training (13 ± 7 h, p < .001; large effect). Training intensity distribution (% LIT/MIT/HIT) was 91/3/6 in junior and 92/4/4 in senior season. Women demonstrated greater increase of unspecific modes (100 ± 58 vs. 37 ± 44 h, p = .022; large effect) and strength training (25 ± 23 vs. -3 ± 17 h, p = .010, large effect). Men improved absolute (8% ± 5%; p = .009; large effect) and relative VO2max (6% ± 4%; p = .016; large effect) from junior to senior, while women only increased relative VO2max (7% ± 5%, p = .012; large effect). Conclusion: This study provides novel information regarding changes in training characteristics and aerobic power from junior to senior age in world-class XC-skiers. Overall, the enhanced training volume during this transition was primarily driven by increased LIT and MIT and the exceptionally high relative VO2max at junior age further increased in both sexes.

The effect of progressive and individualised sport-specific training on the prevalence of injury in football and handball student athletes: a randomised controlled trial.

Objective: To evaluate the effectiveness of communication and coordination combined with designing a progressive and individualised sport-specific training program for reducing injury prevalence in youth female and male football and handball players transitioning to a sports academy high school. An additional aim was to investigate the characteristics of the reported injuries. Methods: Forty-two Norwegian athletes were randomised into an intervention or control group. Mean age, height, weight and BMI was 15.5 ± 0.5 years, 178.6 cm ± 6.3 cm, 71.3 ± 9.8 kg, 22.3 ± 2.7 BMI for the intervention group (IG) (n = 23), and 15.4 ± 0.5 years, 175.6 cm ± 6.6 cm, 67.1 ± 9.8 kg, 21.7 ± 2.4 BMI for the control group (CG) (n = 19). During the summer holiday, the intervention group received weekly progressive, individualised sport-specific training programs and weekly follow-up telephone calls from the researchers. All athletes completed a baseline questionnaire and a physical test battery. Training data and injuries were recorded prospectively for 22 weeks using the Oslo Sports Trauma Research Center Questionnaire on Health Problems (OSTRC-H2). A two-way chi-square (χ2) test of independence was conducted to examine the relationship between groups and injury. Results: Average weekly prevalence of all injuries was 11% (95% CI: 8%-14%) in IG and 19% (95% CI: 13%-26%) in CG. Average weekly prevalence of substantial injuries was 7% (95% CI: 3%-10%) in IG and 10% (95% CI: 6%-13%) in CG. The between-group difference in injuries was significant: χ2 (1, N = 375) = 4.865, p = .031, φ = .114, with 1.8 times higher injury risk in CG vs. IG during the first 12 weeks after enrolment. Conclusions: For student athletes transitioning to a sports academy high school, progressive individualised, sport-specific training programs reduced the prevalence of all-complaint injuries following enrolment. Clubs and schools should prioritise time and resources to implement similar interventions in periods where student athletes have less supervision, such as the summer holidays, to facilitate an optimal transition to a sports academy high school.

The Evolution of World-Class Endurance Training: The Scientist's View on Current and Future Trends.

BACKGROUND: Elite sport is continuously evolving. World records keep falling and athletes from a longer list of countries are involved. PURPOSE: This commentary was designed to provide insights into present and future trends associated with world-class endurance training based on the perspectives, experience, and knowledge of an expert panel of 25 applied sport scientists. RESULTS: The key drivers of development observed in the past 10-15 years were related to (1) more accessible scientific knowledge for coaches and athletes combined with (2) better integration of practical and scientific exchange across multidisciplinary perspectives within professionalized elite athlete support structures, as well as (3) utilization of new technological advances. Based on these perspectives, we discerned and exemplified the main trends in the practice of endurance sports into the following categories: better understanding of sport-specific demands; improved competition execution; larger, more specific, and more precise training loads; improved training quality; and a more professional and healthier lifestyle. The main areas expected to drive future improvements were associated with more extensive use of advanced technology for monitoring and prescribing training and recovery, more precise use of environmental and nutritional interventions, better understanding of athlete-equipment interactions, and greater emphasis on preventing injuries and illnesses. CONCLUSIONS: These expert insights can serve as a platform and inspiration to develop new hypotheses and ideas, encourage future collaboration between researchers and sport practitioners, and, perhaps most important, stimulate curiosity and further collaborative studies about the training, physiology, and performance of endurance athletes.

A Holistic Analysis of Team Dynamics Using Relational Coordination as the Measure regarding Student Athlete Total Load: A Cross-Sectional Study.

BACKGROUND: Despite its small population, Norway wins a disproportionately large number of medals in international competitions. Therefore, it has been thought that the Norwegian sports model and sports school programs are influential in developing young Norwegian athletes to achieve such results. Today, more than 110 Norwegian private and public schools offer the elite sports program in Norway. Most student athletes attending those schools combine their high school education with elite sports, where they attend training sessions at both school and clubs. The number of people involved with the student athlete on a daily basis (i.e., other student athletes, club coaches, school coaches, schoolteachers, parents, and health personnel) indicate the importance of optimal communication and coordination. However, to the authors' knowledge, no previous studies have explored communication and coordination among this population group. Therefore, the primary objective of this study was to use a holistic analysis of team dynamics using the Relational Coordination Survey as a measure to explore the relational coordination within and between student athletes, club coaches, and school coaches. A secondary objective of this study was to explore student athletes', club coaches', and school coaches' relational coordination with schoolteachers, parents, and health personnel. In addition, the study aimed to explore differences in student athletes' relational coordination with their significant others according to sport, school, performance level, sex, and school year. METHODS: The quality of relational coordination was measured by a cross-sectional questionnaire of student athletes (n = 345), club coaches (n = 42), and school coaches (n = 25) concerning training load and life load. Multiple one-way analyses of variance were used to assess differences between groups. RESULTS: The results show that student athletes, club coaches, and school coaches perceived moderate to weak relational coordination with parents, schoolteachers, and health personnel. Student athletes' relational coordination score with parents was the only strong score observed. Furthermore, the results reveal notable differences in student athletes' relational coordination with the roles according to their characteristics. CONCLUSIONS: The findings suggest a potential for enhancing relationships and communication within and between the significant roles involved with student athletes. The results further indicate that those involved with the student athlete should consider a holistic approach to enhance communication and coordination, including physical, psychological, and other life factors, for optimal student athlete management and development. More resources are necessary to facilitate effective communication and coordination regarding the student athlete's total load.

Training Quality-What Is It and How Can We Improve It?

PURPOSE: The concept of training quality reflects that the effect of training is dependent on more than the mere product of training load (eg, duration, intensity, frequency). The aims of this commentary are to (1) propose a practice-oriented framework to describe training quality and its general and context-dependent characteristics and (2) discuss how athletes and coaches can work to improve training quality. CONCLUSIONS: Training quality can be viewed from different perspectives. The holistic dimension includes the entire training process (goal setting, gap analysis, application of training principles and methods, etc), while a narrower dimension encompasses the specific training sessions and how they are executed in relation to the intended purpose. To capture the varying contexts, we define training quality as the degree of excellence related to how the training process or training sessions are executed to optimize adaptations and, thereby, improve overall performance. Although training quality is challenging to quantify, we argue that identification and assessment of quality indicators will increase our scientific understanding and consequently help coaches and athletes to improve training quality. We propose that the physical, technical, and psychological factors of training quality can be improved through an individualized learning process of systematic planning, execution, and debriefing. However, assessment tools should be identified and scientifically validated across different training sessions and sports. We encourage further interventions to improve training quality.

The validity and reliability of walking as exercise modality during VO2max testing.

BACKGROUND: Although walking is the most common exercise modality in daily life for most humans, running and cycling are the most applied exercise modalities during maximal oxygen uptake (VO2max) testing. The aim of this study was to assess the reliability and validity of walking as exercise modality during VO2max testing. METHODS: Sixteen participants (25±3 years, 172±9 cm, 69±15 kg, and VO2max 50±4 mL/kg/min) performed four incremental running- and walking VO2max tests (two tests in each condition) within 2-3 weeks. During the walking condition, the speed was set to 7 km/h, and the treadmill incline increased by 2.5% each min until exhaustion. Results from these tests were validated against a running protocol with 5.3% treadmill incline where the speed increased by 1 km/h each min until exhaustion. RESULTS: The walking protocol achieved similar reliability values for absolute and relative VO2max when compared to the running condition. No significant differences in VO2max were observed between test session 1 and 2 for any of the tests. Significantly higher absolute VO2max (3.39±0.77 vs. 3.50±0.84 L/min; trivial difference) were observed in the running versus walking condition, while no significant differences in relative VO2max, BLa or Borg were detected. CVs for absolute and relative VO2max between the analyzed exercise modalities were ~5%. CONCLUSIONS: Although the present participants achieved 2-3% lower VO2max when the walking test protocol was applied, walking seems to be a promising exercise-modality alternative during VO2max testing in clinical settings.

The Training Characteristics of World-Class Distance Runners: An Integration of Scientific Literature and Results-Proven Practice.

In this review we integrate the scientific literature and results-proven practice and outline a novel framework for understanding the training and development of elite long-distance performance. Herein, we describe how fundamental training characteristics and well-known training principles are applied. World-leading track runners (i.e., 5000 and 10,000 m) and marathon specialists participate in 9 ± 3 and 6 ± 2 (mean ± SD) annual competitions, respectively. The weekly running distance in the mid-preparation period is in the range 160-220 km for marathoners and 130-190 km for track runners. These differences are mainly explained by more running kilometers on each session for marathon runners. Both groups perform 11-14 sessions per week, and ≥ 80% of the total running volume is performed at low intensity throughout the training year. The training intensity distribution vary across mesocycles and differ between marathon and track runners, but common for both groups is that volume of race-pace running increases as the main competition approaches. The tapering process starts 7-10 days prior to the main competition. While the African runners live and train at high altitude (2000-2500 m above sea level) most of the year, most lowland athletes apply relatively long altitude camps during the preparation period. Overall, this review offers unique insights into the training characteristics of world-class distance runners by integrating scientific literature and results-proven practice, providing a point of departure for future studies related to the training and development in the Olympic long-distance events.

Progression in training volume and perceived psychological and physiological training distress in Norwegian student athletes: A cross-sectional study.

This cross-sectional study examined self-reported weekly training volume and perceived training distress in Norwegian student athletes according to gender, type of sport, school program, and school year. The Norwegian version of the Multicomponent Training Distress Scale (MTDS-N) was completed by 608 student athletes (M age = 17.29 ± .94). Univariate and multivariate techniques were used in data analyses. Results revealed significant differences in weekly training volume between sport types. No significant differences in weekly training volume were found for gender, school year, or school program. However, a multivariate effect was found for gender, with females perceiving higher levels of training distress than males. A multivariate interaction effect between school year and training volume was also observed. We recommend that practitioners use a conceptual framework to periodize training and monitor training distress in student athletes, particularly in females, to preserve physiological and psychological well-being and ensure a progressive training overload leading to positive performance development.

Crossing the Golden Training Divide: The Science and Practice of Training World-Class 800- and 1500-m Runners.

Despite an increasing amount of research devoted to middle-distance training (herein the 800 and 1500 m events), information regarding the training methodologies of world-class runners is limited. Therefore, the objective of this review was to integrate scientific and best practice literature and outline a novel framework for understanding the training and development of elite middle-distance performance. Herein, we describe how well-known training principles and fundamental training characteristics are applied by world-leading middle-distance coaches and athletes to meet the physiological and neuromuscular demands of 800 and 1500 m. Large diversities in physiological profiles and training emerge among middle-distance runners, justifying a categorization into types across a continuum (400-800 m types, 800 m specialists, 800-1500 m types, 1500 m specialists and 1500-5000 m types). Larger running volumes (120-170 vs. 50-120 km·week-1 during the preparation period) and higher aerobic/anaerobic training distribution (90/10 vs. 60/40% of the annual running sessions below vs. at or above anaerobic threshold) distinguish 1500- and 800-m runners. Lactate tolerance and lactate production training are regularly included interval sessions by middle-distance runners, particularly among 800-m athletes. In addition, 800-m runners perform more strength, power and plyometric training than 1500-m runners. Although the literature is biased towards men and "long-distance thinking," this review provides a point of departure for scientists and practitioners to further explore and quantify the training and development of elite 800- and 1500-m running performance and serves as a position statement for outlining current state-of-the-art middle-distance training recommendations.

Training Distribution During a Paralympic Cycle for a Multiple Swimming Champion With Paraplegia: A Case Report.

PURPOSE: To describe the training volume, intensity distribution, and use of swimming styles during a Paralympic cycle in a multiple swimming champion with paraplegia. METHODS: The female Paralympic swimmer was 23-26 years of age and had a body mass of 60 to 62 kg and a body height of 174 cm. She has a spinal cord injury at the Th6 level, competed in the S5/SB4 Para swimming classes, and uses a wheelchair for mobility. Training time, as well as distance in the different intensity zones and swimming styles, was registered with the "workouts for swim coaches" software throughout a full Paralympic cycle. RESULTS: The Para swimmer performed a total of 388, 524, 471, and 656 annual hours of swimming, corresponding to 1126, 1504, 1463, and 1993 km, in the 2012-13, 2013-14, 2014-15, and 2015-16 seasons, respectively. In addition, she performed 1 to 3 weekly dry-land strength sessions and 4 to 6 weekly dry-land basic skill sessions. She conducted 91% to 94% of the swimming distance in each macrocycle at low intensity, 2% to 4% at moderate intensity, and 3% to 6% at high intensity. She performed 78% to 84% of the swimming distance in each macrocycle in the freestyle swimming technique and the remaining 16% to 22% in the backstroke, breaststroke, and butterfly techniques. CONCLUSION: This case study exemplifies how a female Paralympic swimmer with paraplegia progressed her training in the seasons leading up to the Paralympic Games, reaching an annual training distance of 2000 km, which is similar to that of able-bodied swimmers.

Influence of Interval Training Frequency on Time-Trial Performance in Elite Endurance Athletes.

PURPOSE: To determine the impact of interval training frequency in elite endurance athletes. It was hypothesized that two longer sessions would elicit greater performance improvements and physiological adaptation than four shorter sessions at the same intensity. METHODS: Elite cross-country skiers and biathletes were randomly assigned to either a high-frequency group (HF group) (5 M, 1 F, age 22 (19-26), VO2max 67.8 (65.5-70.2) mL/kg/min) doing four short interval sessions per week or a low-frequency group (LF group) (8 M, 1 F, age 22 (18-23), VO2max 70.7 (67.0-73.9) mL/kg/min) doing two longer interval sessions. All interval sessions were performed at ~85% of maximum heart rate, and groups were matched for total weekly training volume. Pre- and post-intervention, athletes completed an 8 km rollerski time-trial, maximal oxygen uptake (VO2max) test, and an incremental, submaximal exercise test. RESULTS: The LF group had a statistically significant improved time-trial performance following the intervention (p = 0.04), with no statistically significant changes in the HF group. Similarly, percentage utilization of VO2max at anaerobic threshold (p = 0.04) and exercise economy (p = 0.01) were statistically significantly improved following the intervention in the LF group only. No statistically significant changes in VO2max were observed in either group. CONCLUSIONS: Two longer interval sessions appear superior to four shorter sessions per week in promoting endurance adaptations and performance improvements in elite endurance athletes. Despite matched training volume and exercise intensity, the larger, more concentrated exercise stimulus in the LF group appears to induce more favorable adaptations. The longer time between training sessions in the LF group may also have allowed athletes to recover more effectively and better "absorb" the training. These findings are in line with the "best practice" observed by many of the world's best endurance athletes.

The Multidisciplinary Process Leading to Return From Underperformance and Sustainable Success in the World's Best Cross-Country Skier.

PURPOSE: To investigate the factors associated with underperformance and the subsequent changes in training characteristics and supportive actions when returning to the world's best cross-country skier. METHODS: The participant is the most decorated winter Olympian, with 8 Olympic gold medals, 18 World Championship titles, and 114 World Cup victories. Training data were categorized by training form (endurance, strength, and speed); intensity (low, moderate, and high); and mode (running, cycling, and skiing/roller skiing). In addition, test data were retrospectively analyzed, and interviews were performed with the participant and her support team. RESULTS: After the competitive season, the participant had 8 weeks without systematic training and an evaluation process aiming to detect the factors contributing to underperformance. Here physiological, technical, and psychological challenges were detected. As a consequence, the participant included less high-intensity training (1.2 vs 2.1 sessions/wk, P = .011); more moderate-intensity training (0.9 vs 0.4 sessions/wk, P = .016); and more low-intensity training (6.9 vs 5.9 sessions/wk, P = .036) during the general preparation phase but with similar total endurance training load as previous season. In addition, more strength training (1.6 vs 1.1 h/wk, P = .036) and new ski-specific strength exercises were included. Finally, the athlete's autonomy when planning and adjusting training was increased, nontraining stressors were reduced, more frequent testing was included, systematic mental training was initiated, her nutritional strategy was adjusted, and her asthma treatment was optimized. CONCLUSIONS: Overall, the current case study could be used as a framework for the holistic approach to treating an overtraining condition and for generation of new hypothesis in this exiting area.

The Training and Development of Elite Sprint Performance: an Integration of Scientific and Best Practice Literature.

Despite a voluminous body of research devoted to sprint training, our understanding of the training process leading to a world-class sprint performance is limited. The objective of this review is to integrate scientific and best practice literature regarding the training and development of elite sprint performance. Sprint performance is heavily dependent upon genetic traits, and the annual within-athlete performance differences are lower than the typical variation, the smallest worthwhile change, and the influence of external conditions such as wind, monitoring methodologies, etc. Still, key underlying determinants (e.g., power, technique, and sprint-specific endurance) are trainable. In this review, we describe how well-known training principles (progression, specificity, variation/periodization, and individualization) and varying training methods (e.g., sprinting/running, technical training, strength/power, plyometric training) are used in a sprint training context. Indeed, there is a considerable gap between science and best practice in how training principles and methods are applied. While the vast majority of sprint-related studies are performed on young team sport athletes and focus on brief sprints with maximal intensity and short recoveries, elite sprinters perform sprinting/running over a broad range of distances and with varying intensity and recovery periods. Within best practice, there is a stronger link between choice of training component (i.e., modality, duration, intensity, recovery, session rate) and the intended purpose of the training session compared with the "one-size-fits-all" approach in scientific literature. This review provides a point of departure for scientists and practitioners regarding the training and development of elite sprint performance and can serve as a position statement for outlining state-of-the-art sprint training recommendations and for generation of new hypotheses to be tested in future research.

Block vs. Traditional Periodization of HIT: Two Different Paths to Success for the World's Best Cross-Country Skier.

In short-term studies, block periodization of high-intensity training (HIT) has been shown to be an effective strategy that enhances performance and related physiological factors. However, long-term studies and detailed investigations of macro, meso, and micro-periodization of HIT blocks in world-class endurance athletes are currently lacking. In a recent study, we showed that the world's most successful cross-country (XC) skier used two different periodization models with success throughout her career. One including extensive use of HIT blocks, namely BP, and one using a traditional method namely TRAD. In this study, we compare BP with TRAD in two comparable successful seasons and provide a detailed description of the annual use of HIT blocks in BP. The participant is the most-decorated winter Olympian, with 8 Olympic gold medals, 18 world championship titles, and 114 world cup victories. Training data was categorized by training form (endurance, strength, and speed), intensity [low (LIT), moderate (MIT), and HIT], and mode (running, cycling, and skiing/roller skiing). No significant difference was found in the total endurance training load between BP and TRAD. However, training volume in BP was lower compared to TRAD (15 ± 6 vs. 18 ± 7 h/wk, P = 0.001), mainly explained by less LIT (13 ± 5 vs. 15 ± 5 h/wk, P = 0.004). Lower volume of MIT was also performed in BP compared to TRAD (13 vs. 38 sessions/year), whereas the amount of HIT was higher in BP (157 vs. 77 sessions/year). While BP included high amounts of HIT already from the first preparation period, followed by a reduction toward the competition period, TRAD had a progressive increase in HIT toward the competition period. In BP, the athlete performed seven HIT blocks, varying from 7 to 11 days, each including 8-13 HIT sessions. This study provides novel insights into successful utilization of two different periodization models in the worlds best XC skier, and illustrates the macro, meso and micro- periodization of HIT blocks to increase the overall amount of HIT.

Effects of Initial Performance, Gross Efficiency and O 2peak Characteristics on Subsequent Adaptations to Endurance Training in Competitive Cyclists.

The present study investigated the effects of initial levels of cycling performance, peak oxygen uptake (O2peak) and gross efficiency (GE) on the subsequent adaptations of these variables and their relationship following high-intensity training (HIT) designed to increase O2peak in competitive cyclists. Sixty cyclists (O2peak = 61 ± 6 mL kg-1 min-1) were assigned a 12-week training program consisting of twenty-four supervised high-intensity interval training sessions and ad libitum low intensity training. GE was calculated at 125, 175, and 225 W and performance was determined by mean power during a 40-min time-trial (Power40 min). In addition to correlation analyses between initial level and pre- to post-intervention changes of the different variables, we compared these changes between four groups where participants were categorized with either low and/or high initial levels of O2peak and GE. Average volume of high- and low-intensity training during the 12-week intervention was 1.5 ± 0.3 and 8.3 ± 2.7 h·week-1, respectively. Following the 12-week training period, there was a significant increase in absolute and body mass normalized O2peak and Power40 min (p < 0.05) and a significant decrease in GE (p < 0.05) for all athletes pooled. There was no change in body mass following the 12-week training period. We found a moderate negative correlation between initial level of O2peak and the change in O2peak following the training period (r = -0.32; p < 0.05). A small negative correlation was also found between initial Power40 min and its change following training both when expressed in absolute power and power normalized for body mass (r = -0.27 and -0.28; both p < 0.05). A moderate negative correlation was also found between initial levels for GE and its change following training (r = -0.44; p < 0.01). There were no differences between the four groups based on initial levels of O2peak and GE in the response to training on O2peak, GE, or Power40 min (all p > 0.12). In conclusion, the present findings suggest that there are statistically significant effects of initial levels of cycling performance and O2peak and on the subsequent adaptations following a 12-week HIT program, but the small and moderate effects indicate limited influence on training practice.

Power Production and Biochemical Markers of Metabolic Stress and Muscle Damage Following a Single Bout of Short-Sprint and Heavy Strength Exercise in Well-Trained Cyclists.

Purpose: Although strength and sprint training are widely used methods in competitive cycling, no previous studies have compared the acute responses and recovery rates following such sessions among highly trained cyclists. The primary aim of the current study was to compare power production and biochemical markers of metabolic stress and muscle damage following a session of heavy strength (HS) and short-sprint training (SS). Methods: Eleven well-trained male cyclists (18 ± 2 years with maximal oxygen uptake of 67.2 ± 5.0 mL·kg-1·min-1) completed one HS session and one SS session in a randomized order, separated by 48 h. Power production and biochemical variables were measured at baseline and at different time points during the first 45 h post exercise. Results: Lactate and human growth hormone were higher 5 min, 30 min and 1 h post the SS compared to the HS session (all p ≤ 0.019). Myoglobin was higher following the HS than the SS session 5 min, 30 min and 1 h post exercise (all p ≤ 0.005), while creatine kinase (CK) was higher following the HS session 21 and 45 h post exercise (p ≤ 0.038). Counter movement jump and power production during 4 sec sprint returned to baseline levels at 23 and 47 h with no difference between the HS and SS session, whereas the delayed muscle soreness score was higher 45 h following the HS compared to the SS session (p = 0.010). Conclusion: Our findings indicate that SS training provides greater metabolic stress than HS training, whereas HS training leads to more muscle damage compared to that caused by SS training. The ability to produce power remained back to baseline already 23 h after both training sessions, indicating maintained performance levels although higher CK level and muscle soreness were present 45 h post the HS training session.

Effects of High-Intensity Training on Physiological and Hormonal Adaptions in Well-Trained Cyclists.

PURPOSE: Investigate development of specific performance adaptions and hormonal responses every fourth week during a 12-wk high-intensity training (HIT) period in groups with different interval-training prescriptions. METHODS: Sixty-three well-trained cyclists performing a 12-wk intervention consisting of two to three HIT sessions per week in addition to ad libitum low-intensity training. Groups were matched for total training load, but increasing HIT (INC) group (n = 23) performed interval-sessions as 4 × 16 min in weeks 1-4, 4 × 8 min in weeks 5-8, and 4 × 4 min in weeks 9-12. Decreasing HIT (DEC) group (n = 20) performed interval sessions in the opposite order as INC, and mixed HIT (MIX) group (n = 20) performed all interval-sessions in a mixed distribution during 12 wk. Cycling-tests and measures of resting blood hormones were conducted pre, weeks 4, 8, and 12. RESULTS: INC and MIX achieved >70% of total change in workload eliciting 4 mmol·L [la] (Power4mM) and V˙O2peak during weeks 1-4, versus only 34%-38% in DEC. INC induced larger improvement versus DEC during weeks 1-4 in Power4mM (effect size, 0.7) and V˙O2peak (effect size, 0.8). All groups increased similarly in peak power output during weeks 1-4 (64%-89% of total change). All groups' pooled, total and free testosterone and free testosterone/cortisol ratio decreased by 22% ± 15%, 13% ± 23%, and 14% ± 31% (all P < 0.05), and insulin-like growth factor-1 increased by 10% ± 14% (P < 0.05) during weeks 1-4. CONCLUSIONS: Most of progression in Power4mM, V˙O2peak and peak power output was achieved during weeks 1-4 in INC and MIX, and accompanied by changes in resting blood hormones consistent with increased but compensable stress load. In these well-trained subjects, accumulating 2-3 h·wk performing 4 × 16 min work bouts at best effort induces greater adaptions in Power4mM and V˙O2peak than accumulating ~1 h·wk performing best effort intervals as 4 × 4 min.

The Training Characteristics of the World's Most Successful Female Cross-Country Skier.

The main aim of this study was to investigate the training characteristics of the most successful female cross-country skier ever during the best period of her career. The participant won six gold medals at the Olympic Games, 18 gold medals at the World Championship, and 110 World Cup victories. Day-to-day training diary data, interviews, and physiological tests were analyzed. Training data was systemized by training form (endurance, strength, and speed), intensity [low- (LIT), moderate- (MIT), and high-intensity training (HIT)], and mode (running, cycling, and skiing/roller skiing), followed by a division into different periodization phases. Specific sessions utilized in the various periodization periods and the day-to-day periodization of training, in connection with altitude camps and tapering toward major championships, were also analyzed. Following a 12-year nonlinear increase in training load, the annual training volume during the five consecutive successful years stabilized at 937 ± 25 h, distributed across 543 ± 9 sessions. During these 5 years, total training time was distributed as 90.6% endurance-, 8.0% strength-, and 1.4% speed-training, with endurance-training time consisting of 92.3 ± 0.3% LIT, 2.9 ± 0.5% MIT, and 4.8 ± 0.5% HIT. Total LIT-time consisted of 21% warm-up, 14% sessions <90 min, and 65% long-duration sessions >90 min. While the total number of LIT sessions remained stable across phases (32 sessions), total LIT-time was reduced from GP (76 h/month) to SP (68 h/month) and CP (55 h/month). MIT-time decreased from GP (2.8 h/month) to SP (2.2 h/month) and CP (1 h/month). HIT-time increased from GP (2.8 h/month) to SP (3.2 h/month) and CP (4.7 h/month). Altitude training accounted for 18-25% of annual training volume and performed across relatively short training camps (≤16 days) with a clear reduction of HIT training, but increased total and LIT volume compared to sea-level training. Training before international championships included a 2-week increase in LIT and strength volume followed by a gradual reduction of training volume and increased HIT during the last week. This study provides unique data on the world's most successful female cross-country skier's long-term training process, including novel information about the distribution of and interplay between sessions of different forms, intensities, and exercise modes throughout the annual season.