Optimising the Training Load during the Pre-taper Phase
1. 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
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2. INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
3. INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
4. INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
… but how hard ?
5. INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
6. INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
TRAINING
RECOVERY
INTRODUCTION
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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
8. 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
9. 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
10. 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
11. 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
12. 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
13. 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
14. 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 ?
15. INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
F-OR: THE MOST EFFECTIVE WAY ?
16. 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
?
17. 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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Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
PROTOCOL
19. INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
TRAINING LOAD (% habitual 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
20. INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
Puissance (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
21. 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
22. INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
TRAINING LOAD (% habitual 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
23. 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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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
25. 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
Performance change (% Pre)
Control
Acute Fatigue
Functional overreaching
Aubry et al. MSSE 2014
26. 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
27. 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
Δ?
28. 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
Occurrence of peak performance
(nb/week)
Control
Acute Fatigue
F-Overreaching
Ø
75% of peak performances within the two first weeks
PEAKING OCCURENCE
29. INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
30. 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
31. 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
32. INSEP
Département de la Recherche – Institut National du Sport, de l’Expertise et de la Performance
SO LET’S GO A LITTLE BIT FURTHER!
33. 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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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
Maximal oxygen uptake (ml/min/kg)
Pre
Post
T2
*
Le Meur et al. JAP 2014
35. 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
36. 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
37. 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
38. 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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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
40. 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
41. 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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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.
43. 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.