For those who have been faithfully following the Team TriUmph Swim Program both locally and overseas, we are currently at week 4 and will be entering into the 2nd Mesocycle (2nd phase) of the swim program.
Every mesocycle will feature different formats of intervals but within each mesocycle, the intervals will see a great degree of similarity and progression.
Wk 6.
200 WU
3800m (Time Trial)
100 WD
Td = 4100m
Wk 7
200 WU
500 x 3 (70%)
200 x 1 (Tempo)
300 x 2 ( 70%)
200 WD
Td = 2700m
Wk 8
200 WU
500 x 3 (70%)
200 x 1 (Tempo)
300 x 3 ( 70%, 70%, Tempo)
200 WD
Td = 3000m
Wk 9
200 WU
500 x 3 (70%)
200 x 1 (Tempo)
300 x 4 ( 70%, 80%,70%, 80% )
200 WD
Td = 3300m
Wk 10 (Death Session)
200 WU
500 x 3
200 x 2 (Tempo)
100 Wd
300 x 4 ( 70%, 80%,70%, 80% )
200 WD
Td = 3600m
Have a good day folks!
Saturday, April 5, 2008
Thursday, April 3, 2008
Glycogen Supercompensation (Carbo-Loading)
For athletes participating in aerobic activities lasting at least 90mins, carbo loading can play a crucial part in increasing and improving performance.
It can increase stored glycogen in muscles to about 3 to 4 times normal levels.
The full carbo loading process is listed below
Duration: 13 days
1st-7th day - (Hard exercise daily to deplete carbo stores to get body used to depleting and using carbo stores, but eat normally)
8th -10h day - ( Cut Carbs 50% each meal for first 3 days, continue to maintain light and short workouts, the 3rd day should see you eating less then 5% of your original carbo quantity. drop in level of carbs can be made up by high fat and high protein diet to keep full)
11-13th day - (Increase carb intake back to original levels i.e. 7th day, during the 3 days, eat almost exclusively carbohydrates i.e. lower fat intake and reduce protein intake to almost zero, eat as much carbs as you can ingest 3-5 times a day)
14th Day - (Race day)
How to know you've done it right?
1. You feel stiff and heavy (it can be due to water retention because every 1 gram of glycogen stored in muscle there will be 2.7gram of water stored too)
2. You've gain 2-3kgs (all comes from additional glycogen and water stores)
With all this said, bear in mind, that carbo-loading may leave you psychologically weaker and it takes its toll on your immune system. Hence, one must be ultimately careful to look out for any tell-tale warning signs during the process
It can increase stored glycogen in muscles to about 3 to 4 times normal levels.
The full carbo loading process is listed below
Duration: 13 days
1st-7th day - (Hard exercise daily to deplete carbo stores to get body used to depleting and using carbo stores, but eat normally)
8th -10h day - ( Cut Carbs 50% each meal for first 3 days, continue to maintain light and short workouts, the 3rd day should see you eating less then 5% of your original carbo quantity. drop in level of carbs can be made up by high fat and high protein diet to keep full)
11-13th day - (Increase carb intake back to original levels i.e. 7th day, during the 3 days, eat almost exclusively carbohydrates i.e. lower fat intake and reduce protein intake to almost zero, eat as much carbs as you can ingest 3-5 times a day)
14th Day - (Race day)
How to know you've done it right?
1. You feel stiff and heavy (it can be due to water retention because every 1 gram of glycogen stored in muscle there will be 2.7gram of water stored too)
2. You've gain 2-3kgs (all comes from additional glycogen and water stores)
With all this said, bear in mind, that carbo-loading may leave you psychologically weaker and it takes its toll on your immune system. Hence, one must be ultimately careful to look out for any tell-tale warning signs during the process
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