Adaptation and sample dosing effort in triathlon

Neagu Narcis1*
Bucharest Polytechnic University, Bucharest, Romania

Abstract

Cardiorespiratory resistance is a component in muscle building. It is known that strength training

is a rhythmic activity that requires strength.
The research concerns the cardiorespiratory resistance, and is capable of supporting prolonged efforts. A
workout of 60-90 minutes can be considered undoubtedly a prolonged effort, even if it is composed of
alternating stages near maximal effort and rest breaks.
It is important to note the physical training of people leave because and according to it, the performances
are of a magnitude lower or higher (it is clear that a person involved will record lower growth
performance than previously sedentary person). The most significant performance gains occur within the
first 4 weeks of training.

Rezumat

Rezistena cardiorespiratorie este o parte component n dezvoltarea masei musculare. Este

cunoscut faptul c antrenamentul de fora este o activitate ritmica, care necesit rezisten.
Cercetarea se refer la rezistena cardiorespiratorie, i reprezint capacitatea de a susine eforturi
prelungite. Un antrenament de 60-90 minute poate fi considerat fr ndoial un efort prelungit, chiar dac
el este compus din alternana de etape de efort aproape maximal i pauze de odihn.
Este important de observat nivelul de pregtire fizic de la care se pleac, fiindc i n funcie de acesta,
performanele obinute pot fi de o amploare mai mica sau mai mare (e clar ca o persoan antrenat va
nregistra o cretere mai redus a performanelor dect o persoan anterior sedentara). Cele mai
importante creteri de performan apar n primele 4 sptmni de antrenament.

Keywords: adaptation, determination, effort, triathlon

Introduction:

In response to workout some adaptive changes occur regarding the following issues: heart
volume, stroke volume, heart rate, cardiac output, blood flow, blood pressure, blood volume.
Because the heart is forced to cope with the additional strain during training, they will increase the weight
and volume, and ventricular wall thickness and size of the rooms her.
The muscles are a series of structural and functional changes concerning the type of muscle fibers, the
number of capillaries, myoglobin content of mitochondria and oxidative enzymes.
Adapting the most important body aerobic exercise is to increase the efficiency of energy
production thus increasing the time until the appearance of feeling tired.
Aerobic training does not change the size of the lungs, but improves the strength and efficiency of the
respiratory muscles, which enable better capacity utilization personal.
Bones, ligaments and tendons respond to stress faced, taking place adaptations. An increase in bone
density occurs as a protective measure against solicitation and older.
All these adaptations occur when the body is subjected to request optimal. Although there are
significant differences between individuals, it has been concluded that the exercise "optimal" should
induce an energy consumption of 1000 kcal / day).

1
narcisneagu@yahoo.com
 Discussion

Like skeletal muscle, heart muscle undergoes hypertrophy. The so-called athlete's heart is for
many a cause for concern because the medicine increase reflects the existence of a pathological heart.
However, if athletes, cardiac hypertrophy is recognized as an adjustment to training endurance (stamina).
And if the said modifications appear triathletes. The main difference occurs when left ventricular mass is
the total mass of the body. It then notes that those who practice endurance sports has a relative increase in
heart more important than the power sports practitioners.
Another parameter that changes is the volume per beat, that is, the amount of blood that the heart
is pumping from a single beat (contraction). After a training period, beating volume increases both at rest
and submaximal or maximal exercise.
Heart rate (pulse) also suffers changes in athletes. Resting heart rate is considerably reduced as a
result of exercise of endurance and to a lesser extent in resistance training.
As mentioned, aerobic activities are based on muscle fibers shrink slowly, as a result of request
by training amends to some extent the volume. More subtle changes were observed and the rapid
contraction fibers: fibers type b are less used than the fibers and lower aerobic capacity. After several
years of aerobic training to acquire some of the fibers similar characteristics b.
Another important adaptation to aerobic training is increase in capillary attached to each fiber.
After long training period, the number of capillaries increases by about 15% which will facilitate the
exchange of gases, nutrients, heat between blood and fibers.
A direct result is decreased production of lactic acid, which in sports physiology in an increase
lactate threshold.
Effects of aerobic training on the muscles, increase the concentration of enzymes aerobic
necessary catabolism of carbohydrates and fat to produce energy (ATP), increase the volume and number
of mitochondria increases the capacity of muscles to use fat as an energy source, increasing the size of
muscle fibers involved in training - training long low intensity improves the capacity of oxidation of the
fibers to shrink slowly, while training high intensity improves the capacity of oxidation of the fibers to
shrink rapidly increases the amount of myoglobin in the muscle fibers - a substance which is found in the
muscles, which is a deposit oxygen increases the number of capillaries serving the muscle fibers.
Energy adaptations: Adapting the most important body aerobic exercise is to increase the
efficiency of energy production thus increasing the time until the appearance of feeling tired.
Muscle glycogen is used during training and the mechanisms responsible for resynthesis's are
stimulated after the effort ceases. Muscles trained individuals can store a larger amount of glycogen than
those of untrained individuals, this given after training ensures that a diet rich in carbohydrates and
sufficient rest. Higher glycogen reserves allow them to better resist subsequent efforts.
In addition, these athletes triathletes muscles contain more triglycerides, which are used as
energy. Lipid metabolism is more efficient at those who train aerobically. Thus, using fat for energy, part
of the muscle and liver glycogen is saved which makes endurance to be longer.
Respiratory adaptations: aerobic training does not change the size of the lungs, but improves
respiratory muscle strength and efficiency, allowing better use personal capacity. Training reduces
residual volume, ie that part of the lung that remains unused. The residual volume increases with age and
inactivity and leads to reduced lung volume, which reduces resilience to stress. The decline is gradual and
not easily noticed and aerobic training limited the decline.
Efficiency breath is translated into practice by increasing the volume of air inspired and reduced
respiratory rate during exercise. Thus, if it takes 60 liters of air / minute during exercise, an untrained
person will do 30 breaths of 2 liters, while a trained person will do 20 breaths of 3 liters. In this latter case
the air will reach deeper more alveoli where oxygen-carbon dioxide exchange is performed. In addition,
exercise increases the diffusion of oxygen from the lungs into the blood.

Conclusions
 Training volume is an important parameter, however, it has been found that it has a limitation in
terms of increasing performance, meaning that a certain amount of adaptive no longer produced. In other
words, the athlete will progressively increase the number of kilometers on its weekly run every workout
and get results to a point where any increase in the volume of training will not bring noticeable benefits.
Here comes the role of training intensity change, what if aerobic exercise means exercise introducing high
intensity intervals with short rest breaks between them (eg every 3 minutes swimming fast, with pauses
for 10 seconds each).
Alternatively, high-intensity continuous training, but which is preferred by fewer athletes.
Very often receive triathletes swim year sprint 200 meters and then are forced to slow the pace
and frequency to be able to finish the race in a good time. The next set of exercises to be included in the
training program 4-6 weeks before COMPETE objective.
Quick Departure: It is essential to get quickly through calm water in order to successfully enforce
their own pace. This helps you take advantage of powerful groups of swimmers exceeding by entering
their train. It is necessary to perform repetitions during training / ranges of 200 and 400 meters, running
very fast first 100 meters, then keep the momentum proposed in the contest. Thus it is observed that if the
pace is too loud or leave the one you want to be maintained.
Rhythm breaks: There are moments in the contest must speed up surpassing him on the face. This
includes start, increasing the pace to enter the train a group near a buoy, overtake another swimmer or
group and out of the water. Rhythm breaks will help to increase swimming speed, body resistance to
lactic acid production, and returning to the pace of the race without a prolonged recovery. This type of
training helps to prepare mentally and physically for so requests (rhythm breaks) of the contest.
Sighting orientation:: rapidly swimming in open water means nothing if you can not swim
straight. Will always be fastest swimmers in the pool once in open water which deviates from the route
and are surpassed by slower swimmers who have a technical and tactical know better and to orient
themselves in the field.
During exercise it is necessary to raise his head from the water so that the eyes slightly higher
than the water level. Eyes focus on an object at the other end of the pool. Performing this motion 2-3
times the length of the pool to learn to focus without affecting the pace and speed of swimming.
This technique is useful in guiding lifeguard waters have opened. This helps during a frenetic
start or when the water is stirred and presence wave buoys do elusive. Browsing the head with a pool
lengths surface requires more feet and will require more energy to keep your head and shoulders on the
surface.

Bibliography

Bota C. 2002, Fizilogie generala.Aplicaii la efort fizic, Ed. Medical, Bucureti 95-110
Colwin. C. M. 1992 Swimming into 21 century, Ed. Human Kinetics, Illinois 43-57
Fox E. Mathews D. 1999 The Psychological bases of phisical activites, 67-86
Girard S. 2000 Endurance sports Nutrition Ed. Human Kinetics 75-96
Mencinicopschi Ghe.2009, Compendiu de terapie natural, Ed.Medical, 135-163