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Zones of Energy’s Performance in Training

Zones of Energy’s Performance in Training

A common approach to all cyclic sports is determined by the ratio of power and limit exercises’ time, as well as by physiological indicators that reflect the essence of occurring processes in a given zone. Since the absolute values of the physiological parameters depend on the sports’ discipline, qualification of athletes and their specialization expertise in the distance of different length, it is advisable to express physiological indicators in relative units.

All exercises by ultimate execution time can be divided into two large groups. The criterion for their separation is the time of changing of the general and individual curve of records in a double log-log graph «power (speed) — time.» A breakpoint is close in time to 180 C and varies depending on the specialization at distances of varying lengths.

All exercises are divided into two groups: with the time less than 180 C, preferably with an anaerobic metabolism, and eventually more than 180 C, mostly with aerobic orientation. This division is confirmed by the practice. So, in sporting swimming in 200 m swims in the time, close to the point of this section, the consumption of oxygen and at the distance approximately equal to the oxygen debt. The best achievements in this race in the history of swimming port passed from hand sprinters and stayers. Relay 4 x 200 m free is also typically formed of sprinters and stayers.

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Currently, various authors highlighted the following five areas: lactate-glycolytic, aerobic glycolysis, mixed aerobic and anaerobic-aerobic-anaerobic and aerobic. Analyses of experimental metabolism’s data of physiological exercises of varying duration, mathematical modeling, practice of using of training exercises and the training load’s distribution permit determine the following zones and timing borders:

Zone V — lactate-glycolytic with temporal limits 0-40 C, which, in its turn, is divided into Va to 8-10 within priority creatine-phosphate metabolism and Vb mixed anaerobic software. Exercises of Zone Va in swimming are primarily aimed at improving the speeding capabilities and improving swim technic at high speeds. The length of training segments is 12-15 meters. Most exercises are performed across the pool. The rest between repetitions is usually no more than 1-2 minutes. At the parametric training, the quantity of repetitions is up to 30 or more times. Exercises of Zone Vb are also applied to re-training. The length of segments is 50 m and more. The number of segments is limited. The speeds are close to the competitive. By increasing the number of repetitions of the exercise goes into zone IV.

Zone IV – pre-emptive of anaerobic glycolysis with boundaries with 40-180 C, which, in turn, is divided into sub IVa to 100 с, where there is the maximum oxygen debt and IVb from 100 to 180 «lactate tolerance.» Exercises of this area are carried out after pre-aerobic orientation because adaptation to aerobic exercise is the basis for the further development of anaerobic capacity. Exercises are usually performed at segments of 50 m with repetition and intervals. So, the swim of 50 m 4 times and rest 15 sec will be on the border of III and IV of Zone III Zone — mixed aerobic-anaerobic glycolysis with the boundaries of 180-900 C, divided into subzones IIIa with time to 420 seconds (7 minutes), where there is the maximum operating level of oxygen consumption and subzone IIIb from 7 minutes to 15 minutes (900 seconds) with a high operating level submaximal oxygen consumption.

Interval training in the area of extreme type IIIa consists of overcoming the 30 x 4-6 times, 60 x 3-4 times. Oxygen consumption reaches its maximum. In some cases, with a few repetitions and high intensity trained athletes reach their maximum oxygen debt and fall into a zone IVb.

Exercises of IIIb zone consist of overcoming 30 s x 8-12 times, 60 s x 8 times, with a 120 s x 4 times. The level of oxygen’s consumption 0,92-0,98 of working maximum, heart rate reaches 0,88-0,94. At the end of the exercises, there is a significant oxygen debt, amounting to a maximum 0,63-0,94 of maximum. Exercises of this group are associated with significant functional loads and are suitable for an athlete after a preliminary preparation for the end of the preparatory period. In the pauses of rest, the oxygen’s consumption by the end of the exercises may exceed consumption by operating segments, respectively, while decreases in heart rate and increased stroke’s heart volume.

II zone — mixed mostly aerobic glycolysis with the boundaries of the 900 s (15 min) to 1800 s (30 min), where the level of consumption rather high, but below the level of the request, approximately a qualified athlete in the end zone there is a threshold of anaerobic metabolism (ANSP).

Distance’s training exercises can be divided into two large groups. The first consists of exercises performed in the competition «in full force». These exercises, in spite of their high efficiency, occupy a small portion of the training process. This is because of the stressful nature of such exercises and a small amount potential volume in training. Exceptions are exercises at ultrashort segments within 8-10 seconds and are a separate group with a primary metabolism.

In the second group are the exercise in the aerobic zone Ia and Ib constituting not less than 50% of the total load in a year macrocycle of qualified athletes. In some sports distance’s exercises constitute the main part of the load (cycling road races, cross-country skiing). In other sports, some aerobic load combines with a relatively high intensity. So, in sports’ swimming athletes overcome in one training session to 10×400 m 5×800 m 6×1000 m 3×1500 m and more. Distance’s exercises are used for a wide range of tasks by improving the endurance to improve the technology and discharging after intense exercise.

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About the author

Sanuj Srivastava

Hello everyone ! myself Sanuj Srivastava, I'm a National swimmer and Computer Olympiad winner. I'm working on writing articles for competitive swimming. If you have some problem in swimming that needs some creative injection then that’s where I come in!
My aim is to bring across your message and identity in the most creative way.

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