Finnish Endurance Sport Project , update 11/2017

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1 Finnish Endurance Sport Project , update 11/2017 Kestävyyslajien yhteistyöhanke Kestävyyslajien yhteistyö ja suomalaisen harjoittelumallin ja seurantajärjestelmien kehittäminen Tilanneraportti 11/2017 Rami Virlander Coach, endurance development Pajulahti / Finnish Athletics Federation

2 Finnish Endurance Sport Project KIHU Research Institute for Olympic Sports, Pajulahti OTC and High Performance Unit of Finnish Olympic Committee; funding Urheiluopistosäätiö (Sport Institute Foundation) Project leadergroup: Ari Nummela, KIHU, hankevastaava ) Rami Virlander, Liikuntakeskus Pajulahti, ) Olli-Pekka Kärkkäinen, Huippu-urheiluyksikkö, ) Mikko Levola, Nikke Vilmi, Lasse Mikkelsson, Liikuntakeskus Pajulahti Anne Rikala, Kisakallion urheiluopisto Together with 13 endurance sports: Biathlon, Middle- and Long Distance Running, Racewalking, Cross Country Skiing, Canoeing, Rowing, Speed Skating, Cycling, Orienteering, Ski Orienteering, Triathlon, Swimming, Nordic Combined 2

3 Finnish Endurance Sport Project Aims: - Coaching and athlete development pathway in different endurance sports, comparing each other and internationally - Training monitoring and follow-up development bigger data, more effectively? - Common knowledge and endurance sports working and discussing together 3

4 Finnish Endurance Sport Project Phase 1 ( ): - Meetings with all endurance sports, will to work together - Collecting and sharing coaching knowledge in Finland and internationally - Training monitoring systems - Common interests 3 Endurance sports live-seminars with Kestävyysurheilu.fi/KIHU-TV in Kisakallio, KIHU and Pajulahti, September endurance events presenting 4

5 Endurance sports coaching in different events endurance sports seminar questionnaire Athlete analysis and demands of event 1. Physical, psychological and skill demands of the sport? 2. Athlete development pathway of the sport? Training analysis 3. Training quality and quantity from childhood to top athlete in the sport? 4. Examples of training weeks in different times of training season? 5. What are units to follow-up in event? Coaching and environment 6. What is optimal training environment for your sport (conditions, people around athlete)? Athlete health 7. Health care and maintaining health during athlete development pathway Choise of event and athletes life 8. At what age should athlete choose event? 9. How does understanding of top-athletes life and demands spread and develop in event? Seminars watched in Youtube all together 4663 times (until ) 5

6 Middle- and long distance running: athlete development pathway - Versatile training in childhood, excercise hours high - Running training among other training early - Choise of event, coaching and conditions, dual career - Choise of elite sport career and decisions, accomodation, coach and Hours/ week training group, support team and follow-up Excercise / training amount Training Multi-/combined events based training of selected event based on event analysis Distance running group

7 Training weeks similarities? Päivä Aamu Ilta Maanantai Perusvoima 3-4 x10-12 (sis. aerobinen lämmittely + jumppa, esim. takakyykky, kulmasoutu, yhden jalan prässi, penkkipunnerrus, selän ojentajat, vatsat, kyljet) PK min Tiistai PK 100 min lepo tai PK 45 min Keskiviikko Lämmittely 15 min + VK 3x4000m tai 5-6x10 min sis. tahdin vaihteluita/pal. 1-2min + loppuverryttely 15 min Palauttava min Torstai PK 100 min, sis. kiihdytyksiä lepo tai PK 45 min Perjantai Lauantai Perus-maksimivoima (sis. aerobinen lämmittely + jumppa, esim. dyno-jalkaprässi, leuanveto, yhden jalan penkillenousu, veto tankoon, punnerrus, selän ojentajat, vatsat, kyljet) Lämmittely 15 min + VK>MK 3000m+2500m+2000m+1500m+1 000m tai 4x10min nousujohteisesti/ pal. 2 min + loppuverryttely 15 min PK min Palauttava 60 min Sunnuntai PK 120 min Lepo 7

8 Training weeks similarities? Päivä Aamu Ilta Maanantai Perusvoima 3-4 x10-12 (sis. aerobinen lämmittely + jumppa, esim. takakyykky, kulmasoutu, yhden jalan prässi, penkkipunnerrus, selän ojentajat, vatsat, kyljet) PK min Tiistai PK 100 min lepo tai PK 45 min Keskiviikko Lämmittely 15 min + VK 3x4000m tai 5-6x10 min sis. tahdin vaihteluita/pal. 1-2min + loppuverryttely 15 min Palauttava min Torstai PK 100 min, sis. kiihdytyksiä lepo tai PK 45 min Perjantai Lauantai Perus-maksimivoima (sis. aerobinen lämmittely + jumppa, esim. dyno-jalkaprässi, leuanveto, yhden jalan penkillenousu, veto tankoon, punnerrus, selän ojentajat, vatsat, kyljet) Lämmittely 15 min + VK>MK 3000m+2500m+2000m+1500m+1 000m tai 4x10min nousujohteisesti/ pal. 2 min + loppuverryttely 15 min PK min Palauttava 60 min Sunnuntai PK 120 min Lepo 8

9 Common interests among endurance sports? Training data and monitoring training Endurance athlete health and nutrition Respiratory system Infections Body weight Relative Energy Deficiency in Sport (RED-S) (female athlete triad) prevention High altitude training Training environments Psycological aspects Competing and preparation 9

10 Competing and training in different endurance sports - notes Marathon, racewalking, triathlon From more frequent, shorter > to longer towards competition > short taper (10 days) Importance of race specific sessions Few main competitions (1-3/year) VS. cycling common to have (up to over 100) competition days/year Role of other aerobic events training in runners training? Triathlon training extreme quantity Middle distance, rowing, canoeing, skating Similarities in training and preparation Skating: week before competition week easy, competition week harder metabolism, economy/technique Running: competition week include threshold run Max strength and VO2 (l/min) role differs in training In running contacts stress the nervous system more In skating amount of skating training lower (15-20%) than other sports hard/lactic vs aerobic 10

11 Competing and training in different endurance sports - notes Swimming, orienteering, skiing From quantity based training more to event based training, sprint/distance Orienteering speed demands in sprint orienteering closer to middle distance Sprint skiing, partly more specialization Biathlon, orienteering Shooting and orienteering training affect nervous system Amount of training with competition speeds Cycling Individual and team sport Drafting in cycling, running, skiing, skating > tactics Cadence in cycling, running ability to high cadence important Role of competition equipment Also in running? 11

12 There is more to learn than the training sessions Ways of working The level of doing things Roles of personal and national coaches and co-operation Follow-up accuracy Coach network activity Attitudes Focus on technique Comparing strengths and weaknesses Different insights Atmosphere Sponsorship 12

13 Finnish Endurance Sport Project Phase 2 ( ): - Meetings with all endurance sports and discussion - Continuing collecting and sharing coaching knowledge in Finland and internationally - Common interests forward: 1) Training monitoring systems development 2) Endurance athletes health 3) High altitude training 4) Race preparation 13

14 Thank You! 14