{"id":14000,"date":"2022-05-12T00:00:00","date_gmt":"2022-05-11T22:00:00","guid":{"rendered":"https:\/\/c01.purpledshub.com\/220triathlon\/?post_type=purple_issue&p=14000"},"modified":"2022-05-16T11:57:18","modified_gmt":"2022-05-16T09:57:18","slug":"the-whyte-answer-how-to-ensure-optimal-adaptation","status":"publish","type":"post","link":"https:\/\/c01.purpledshub.com\/220triathlon\/2022\/05\/12\/the-whyte-answer-how-to-ensure-optimal-adaptation\/","title":{"rendered":"The Whyte Answer: How to ensure optimal adaptation"},"content":{"rendered":"\n
\"\"
HALFPOINT\/GETTY IMAGES<\/figcaption><\/figure>\n\n

<\/p>\n\n

\"\"<\/figure><\/div>\n\n

HOW TO ENSURE OPTIMAL ADAPTATION<\/h1>\n\n

This month, professor Greg Whyte explains why planning your training is key right now and how to schedule the right sessions at the right time to maximise the performance benefits<\/strong><\/p>\n\n

WORDS<\/strong> Greg Whyte<\/p>\n\n

\n\n

The combination of strength\/power alongside endurance training is an integral part of training programmes for most sports. But, it\u2019s particularly true of multi-event sports where the development of strength and power is crucial for performance and injury prevention.<\/p>\n\n

This combination of strength\/power and endurance training at the same time is called \u2018concurrent training\u2019, and the pressure to deliver both determinants of performance simultaneously is heightened as we approach the competitive season.<\/p>\n\n

Experience and research have taught us that training for strength\/power at the same time (often on the same day) can have a negative impact on endurance adaptations, and vice versa. This potentially negative affect has been termed the \u2018concurrent training effect\u2019 (CTE). Accordingly, much debate surrounds the question of how best to programme training to ensure optimal adaptation.<\/p>\n\n

Training results in fatigue which, through a complex cascade of molecular pathways, results in positive adaptation following sufficient recovery (known as the \u2018training supercompensation model\u2019). It would appear, though, that high-volume, moderate-intensity and frequent endurance training can alter the molecular pathways leading to a suppression of the adaptation to strength\/power training. And the same is true for the effect of strength\/ power training on endurance adaptation.<\/p>\n\n

“There’s much debate on how best to programme training to ensure optimal adaptation\u201d <\/p><\/blockquote>\n\n

Of note, high-intensity interval training (HIIT) appears to minimise the negative effects of concurrent training (helpful during the pre-season and competitive phases). To that end, planning training to minimise the CTE is important if we\u2019re to optimise adaptation and performance.<\/p>\n\n

There are several rules which will help ameliorate the CTE. Firstly, if, on any given day\u2019s training the priority is to improve strength\/power, the resistance-training session should be performed prior the endurance session and to vice versa for endurance enhancement. Of course, the priority of the determinant of performance will dictate the weekly frequency of sessions.<\/span><\/p>\n\n

E.g. improvement of strength\/power is often the goal of the \u2018winter phase,\u2019 which is characterised by a greater number of resistance training sessions.<\/p>\n\n

In contrast, strength\/power maintenance is the goal in the competitive phase, which is characterised by as little as a single resistance-training session per week (supported by supra-maximal, power focussed, interval sessions). If possible, separate the strength\/power and endurance training sessions by at least six hours to enhance the adaptive response.<\/span><\/p>\n\n

Importantly, the development of a periodised training plan allows the enhancement of different determinants of performance during different phases of training, resulting in a reduced requirement for concurrent training.<\/p>\n\n

It\u2019s important to note that the CTE appears to be greater in the highly-trained compared with the novice athlete. To that end, planning becomes more important in athletes with a longer training history.<\/p>\n\n

Periodised training plans targeting different determinants of performance during different phases; the prioritisation of sessions to deliver training goals; the frequency of strength\/power vs. endurance sessions; and the timing, intensity and duration of daily training sessions can all be used to reverse the negative effects of CTE and boost performance. Basically, it\u2019s all in the planning.<\/p>\n\n

\n\n
\n
\n
\"\"<\/figure>\n<\/div>\n\n\n\n
\n

PROFESSOR GREG WHYTE<\/strong><\/h4>\n\n\n\n

Former modern pentathlon Olympian professor Greg Whyte is a pre-eminent authority on exercise physiology and sports and exercise performance in the UK. But he\u2019s probably best known for training, motivating and successfully coaching 23 Sport & Comic Relief challenges.<\/p>\n<\/div>\n<\/div>\n\n

Need advice from the Prof? Send an email to asktheprof@220triathlon.com <\/span><\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

This month, professor Greg Whyte explains why planning your training is key right now and how to schedule the right sessions at the right time to maximise the performance benefits<\/p>\n","protected":false},"author":24,"featured_media":14375,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ub_ctt_via":"","purple_page_number":"78","purple_custom_meta_purple_page_number":"78","purple_seq_number":"1","purple_custom_meta_purple_seq_number":"1","purple_source_article":"article_78-1.xml","purple_custom_meta_purple_source_article":"article_78-1.xml","purple_source_issue":"June-2022","purple_custom_meta_purple_source_issue":"June-2022","purple_external_id":"June-2022-78-1","purple_custom_meta_purple_external_id":"June-2022-78-1","purple_issue_code":"|0000083690||","purple_custom_meta_purple_issue_code":"|0000083690||","purple_android_product":"com.im.220mag.404","purple_custom_meta_purple_android_product":"com.im.220mag.404","purple_ios_product":"com.im.220mag.404","purple_custom_meta_purple_ios_product":"com.im.220mag.404","purple_web_product":"","purple_custom_meta_purple_web_product":"","purple_publication_id":"69718c89-6ce1-4a00-8e50-78dba8209b85","purple_migrated":"","kt_blocks_editor_width":"","apple_news_api_created_at":"2022-05-12T07:38:13Z","apple_news_article-theme":"","apple_news_api_id":"c967e38e-f8c9-4000-9091-7b004a00f837","apple_news_api_modified_at":"2022-05-16T09:57:24Z","apple_news_api_revision":"AAAAAAAAAAAAAAAAAAAABQ==","apple_news_api_share_url":"https:\/\/apple.news\/AyWfjjvjJQACQkXsASgD4Nw","apple_news_coverimage":0,"apple_news_coverimage_caption":"","apple_news_is_hidden":false,"apple_news_is_paid":true,"apple_news_is_preview":true,"apple_news_is_sponsored":false,"apple_news_maturity_rating":"","apple_news_pullquote":"","apple_news_pullquote_position":"","apple_news_article_theme":"","apple_news_sections":"[]"},"categories":[23],"tags":[63],"apple_news_notices":[],"featured_image_src":"https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/05\/14_whyte.jpg","author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/220triathlon\/author\/importmanagerhubsprylab-com\/"},"acf":{"readingTimeMinutes":"3","apple_news_title":""},"uagb_featured_image_src":{"full":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/05\/14_whyte.jpg",1000,1000,false],"thumbnail":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/05\/14_whyte-150x150.jpg",150,150,true],"medium":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/05\/14_whyte-300x300.jpg",300,300,true],"medium_large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/05\/14_whyte-768x768.jpg",768,768,true],"large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/05\/14_whyte.jpg",800,800,false],"1536x1536":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/05\/14_whyte.jpg",1000,1000,false],"2048x2048":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/05\/14_whyte.jpg",1000,1000,false]},"uagb_author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/220triathlon\/author\/importmanagerhubsprylab-com\/"},"uagb_comment_info":0,"uagb_excerpt":"This month, professor Greg Whyte explains why planning your training is key right now and how to schedule the right sessions at the right time to maximise the performance benefits","_links":{"self":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/posts\/14000"}],"collection":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/users\/24"}],"replies":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/comments?post=14000"}],"version-history":[{"count":6,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/posts\/14000\/revisions"}],"predecessor-version":[{"id":14468,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/posts\/14000\/revisions\/14468"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/media\/14375"}],"wp:attachment":[{"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/media?parent=14000"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/categories?post=14000"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/220triathlon\/wp-json\/wp\/v2\/tags?post=14000"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}