Specialised training (GL & AT)

Question 1

Why do glycogen loading?

Answer 1

• Dietary manipulation designed to maximise muscle glycogen.
• Used by endurance athletes relying on the aerobic system for ATP production.

Question 2

Old vs New (old)

Answer 2

• High intensity work is performed with a low carb intake on days 4-6 before the comp.
  This is to deplete muscle glycogen stores.
• Then on days 3-1 it is low intensity work and high carb intake (supercompensation) and increased water intake (to facilitate glycogen storage).
  This doubles glycogen storage

Disadvantages=
1. Heavy legs
2. Bloated and lethargic
3. Water retention

Question 3

Old vs New (new)

Answer 3

• Takes 1 day.
• Exercise at a very high intensity for 3 minutes.
• This opens a ‘carbo window’ where glycogen stores can be rapidly increased. This window only remains open for 2 hours after exercise.
• During this window, carb intake should be significant.
• Here an athlete should be able to follow their normal dietary plan (no need to taper their programs).

Question 4

Define tapering

Answer 4

• Reducing the amount of training/ training intensity prior to competition day.

Question 5

Define super composition

Answer 5

• Storing more glycogen than normal.

Question 6

What is altitude training?

Answer 6

• Training at a high altitude (above 2,500m).
• Used to benefit the aerobic system.
• Used to increase endurance levels.
• At higher altitudes there is a lower concentration of oxygen in the air.

Question 7

What happens at 5000m?

Answer 7

• The partial pressure of oxygen decreases by 50%.
• Due to this lack of oxygen the body has to compensate by breathing quickly and deeply in an attempt to increase blood concentration levels.
• Heart rate also increases to deliver more blood/ oxygen to the tissues.

Question 8

Ads

Answer 8

1. Increased production of red blood cells (increased blood volume).
2. Increased haemoglobin concentration of the blood.
3. Oxygen carrying capacity of the blood increases.
4. Increased performance during endurance events.

Question 9

Disadvantages

Answer 9

• Difficult to train due to the lack of oxygen.
• Loss of fitness
• Detraining
• Altitude sickness may occur.
• Psychological- homesickness.