JAN OLBRECHT THE SCIENCE OF WINNING PDF

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Physiology, Podcast, Training. September 9, His main drive is to translate science to the level where coaches can benefit from it, and one of the main outcomes of this drive is his excellent and highly influential book 'The Science of Winning' on periodisation, training structure, and using physiology to deliver peak performances.

Discuss this episode! Precision Hydration One size doesn't fit all when it comes to hydration. ROKA The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet.

Visit roka. Related reading. Related listening. Key takeaway. I am a full-time triathlon coach and an ambitious age-group triathlete. My goal is podium at the Finnish national championships within the next few years.

I first started the website Scientific Triathlon in autumn as a passion project to share my learnings with a larger triathlon audience. Later on, in early I started the podcast That Triathlon Show.

Send me an email:. Tweet me on Twitter:. Connect on Facebook:. Let's discuss this episode and the topic in general. Post any comments or questions in the comments below. I'll be here to reply and take an active part in the conversation, so don't be shy! I am a full-time triathlon coach, founder of Scientific Triathlon, and host of the top-rated podcast That Triathlon Show. I am from Finland but live in Lisbon, Portugal. June 1, May 25, May 18, May 11, May 4, April 27, Thanks for a great pod!

Weber on the other hand would label that as workout mostly to improve your anaerobic capacity? Could you clarify? Stunning conversation! Olbrecht really provides the best picture of how all the bits come together properly for optimal use, both in general and for each athlete. Mikael, after you re-read his book, can you have him back on to talk more? Really nice webinar — I have a paperback copy of the science of winning and found it a fascinating read.

When jan talks about slow or regeneration pace are we talking recovery zone aka training peaks zones or less than LT1 in the 3 zone model I. Also the aerobic capacity fast efforts — if I do a 3 hr ride how many second efforts and at what intensity is required with also how much rest? I always find that very slow training combined with anaerobic short efforts is likely to increase the VLaMax?

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Share 0. Tweet 0. Post any comments or questions in the c omments at the bottom of the shownotes. Join the discussion here! Developing capacities and power for long distance triathletes. Balance between aerobic and anaerobic throughout the training period.

In this Episode you'll learn about:. Endurance training periodisation from a year or multi-year level to the microcycle weekly level, A methodology for planning out your training structure.

How to perform lactate testing and use the results to inform training planning and workout prescriptions. Aerobic and anaerobic capacity and power: what are they and how should they be developed? Sponsored by:. The Science of Winning by Jan Olbrecht. About Jan Olbrecht. I live in Belgium with my wife and two daughters. I was a swimmer at International level when I was younger. After studying in Brussels, I went to Cologne and completed my PhD in in physiology and biomechanics.

I really like to bring scientific findings back to something coaches can use. I discuss swimming a lot in my book, but it also applies to other endurance sports. The Science of Winning. During my studies in Cologne we had a lot of debates about lactate testing in Germany as there were people who sat on both sides.

My professor and I questioned lactate and it brought us to a different approach. I worked this out for swimming for my PhD, but most of the principles are applicable for other sports. Even without lactate testing you can learn a lot of these theories. In order to improve aerobic capacity, most people think you have to do a lot of volume at low intensity.

We found that in fact the best way to improve aerobic capacity was to do a certain volume but not too much. Also if you don't mix easy efforts with short intensive bouts at high intensity, you will never have an optimal improvement of your aerobic capacities. Time to run, row, or frequencies aren't as important as long as you look for enough contrast. Run easy, and spice it up for efforts of seconds at high intensity - and this works in every sport.

Aerobic and anaerobic capacity and power. People in the past considered endurance to be only based on an effort you can maintain for a long period of time. We found that you have to make a difference between how your muscle fibres are able to produce aerobic energy, compared to how you perform during your efforts. If you see a car driving very fast on the highway, you will automatically make an assumption of what foreign engine the car has to be so fast.

You assume a difference between performance and what power and strength must be in the engine to create the speed. Aerobic capacity is a property of your muscle fibres, and then what are you doing with these capacities is power.

We have examples where you have a marathon runner or triathletes with the same maximum oxygen uptake at the muscle fibre level, but the guy with the lowest aerobic capacity can win the race. That's not because of efficiency, it's because the guy with the lowest capacity has better possibilities to use these capacities.

This makes a big difference in the planning of training objectives. If we can measure that someone has very high capacities but doesn't perform well, then we know that the problem is on the power side.

These exercises for power are totally different than exercises improving capacities. Without good power to use your capacity you are at risk of overuse and over-training, which can lead to injuries. The coach needs to know whether the athlete needs better capacity, or better power. In the past people have often focused on improving power without any effort to look at the capacities. To summarise: your aerobic and anaerobic capacity is the size of your engine, and the power is how much of that engine can you use.

We often see in practice that you can never improve power and capacity at the same time. You always have to plan in advance when the best time to improve capacities would be, and when you focus on power in preparation for racing. Capacity is for training and power is for racing. Workout examples for capacity and power.

To achieve that high speed you should work at very short efforts so as not to lose speed. For example in swimming, doing 9 x m and have all even repetitions as the first 50m high speed, the rest all being easy.

This speed is higher than your vV02max. In the 's there were studies that said if you want to trigger the mitochondria the part of the cell where you produce your energy , you need to go to a very high intensity. Otherwise it'll only be a part of your mitochondria that will receive a training impulse. But a lot of other mitochondria need more intensive work to be involved in the development of aerobic capacity. This can be translated to rowing, cycling, running and other sports.

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Why Do the Dutch Swim so Fast? In the last 18 years several Dutch swimmers have done extremely well for such a small country. The Dutch swim team gathered some medals at the Atlanta Olympics. At the World Championships in Perth they won some more medals including gold as several swimmers made the finals. At the European championships most of the press reports were on Pieter van den Hoogenband but the Dutch men's swim team broke the European record in the 4 x m free relay. While everybody in the swimming world became aware of Pieter van den Hoogenband and Inge de Bruijn, many of their team mates have also been doing well.

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