Trailwalker Presentation

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Trailwalker Presentation

• Hui Hok Yan, Tony 99103041D
• Li Pak Seung, Billy 99947770D
• Leung Sze Man, Chloe 99265588D
• Leung Man Kit, Martin 99198151D

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Trailwalker

• 100 km endurance event, mid-November
• Mission
• - 2 teams x 4
• - age 30-40
• - complete Maclehose Trail (8 country parks 20
  hills) within 30 hrs

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Team profile

• Team B
• - 2 females 2 males
• - average fitness
• - 1 female, hyponatremia in last 3 trailwalker
  event
• - 1 male, sl. overweight, PFJ pain after going
  up and down hills x 4 hrs

• Team A
• - 4 male distance runners
• - good fitness
• - no Trailwalker experience
• - 1 has chronic TA tendinosis
• - 1 has sore heel after 8 hrs hiking

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Demand on the different body systems

• Musculoskeletal system, esp. lower limbs
• Cardiopulmonary system
• Respiratory system
• Thermoregulatory system

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Training principles
Off-season
Pre-season
In-season
Recovery from previous season
Progressive build up of training
Competition phase
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Pre-season
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Training Protocol
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Base 1
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Base 1

• Base Base1 Base 2 adaptation process
• Base 1 Preparation phase
• Duration 2-4 weeks (depends on basic fitness and
  preparation)
• Aims
• Improve basic fitness, esp. cardiopulmonary and
  respiratory
• Refine and improve technique
• Increase muscle strength
• Increase flexibility
• Reduce body fat
• Light/easy conditioning
• (Jon, Ackland, 1999)

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Base 1

• aerobic exercise e.g. outdoor-cycling, swimming,
  easy long run indoor-treadmill, ergonometer
• Muscle strengthening exercises (concentric
  eccentric)

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Base 1-Concentric muscles strengthening

• Target muscle groups
• lower limb (esp. extensors like glutei, quads,
  calf)
• Most demanded in uphill (concentric contraction),
  allow good performance in trail walks
• Correct muscle imbalance
• Provide protection from injury to joint
• Abdominal and back muscles (more general
  training)
• Protect the back
• Maintain a good posture and balance, esp. in
  downhill
• upper limb (more general training)
• more power for the sprint
• easier for crank up a hill
• better balance when running on trails

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Base 1-Concentric muscle strengthening

• Frequency 2-3 /week
• Intensity 60-80 of 1 RM
• Time 6-8 repetitions x 3
• By dead-weight, OB pulley, Cybex etc

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Base1-Eccentric muscle strengthening

• Training protocol similar to concentric muscles
  strengthening
• Target muscles group
• Lower limbs, esp. extensors like glutei, quads
• Most demanded in downhill (eccentric contraction)
• Allow good performance in downhill
• Reduce muscle soreness
• Reduce the risk of muscle damage due to eccentric
  loading
• Studies suggested that a prior bout of eccentric
  training reduces muscle damage, reduces the
  amount and duration of strength loss and
  decreases the sensation of DOMS after downhill
  running (Eston RG et al, 1996)

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Base 2
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Base 2

• Base 2 volume phase
• Duration depends on race distance
• Aims
• Gradually increase training mileage
• Improve recovery rate
• Improve tolerance to training
• Allow coping with the speed phase later on
• Improve muscle endurance
• Familiar with race conditions and intensities
• (Jon, Ackland, 1999)

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Base 2

• mileage is gradually increased but still trained
  at a low intensity further improve
  cardiopulmonary muscular fitness
• allow better conditioning and aerobic capacity
  for the sports
• building up mileage for the race
• Muscles endurance training
• Cope with prolonged demand in trail-walks
• Reduce the risk of injury
• On-site training (uphill downhill) at low
  intensities
• Nightwalking- practice the hiking skills in dark
  and familiar with the direction, terrain and
  distance in particular check points

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This diagram showing the trailwalkers are
preparing for their nightwalking training in
target check points
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Base 2-Muscle endurance training

• Frequency 2-3 /week
• Intensity 40-60 of 1 RM
• Time 8-12 repetitions x 3
• By dead-weight, OB pulley, Cybex etc
• Hill training, both uphill and downhill

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Speed training
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Speed training

• Simulates race conditions and intensities
• Phase with most performance and improvement gains
• Training intensity gradually increase with
  cooperation of speedwork
• Duration 4-8 weeks (depends on ability to
  tolerate speedwork familiarity about the race)
• Aims
• Allow body to adapt to new stress with speedwork
  progress, and hence translate to a faster race
  pace
• Familiar with race intensities and work out the
  best race pace
• (Jon, Ackland, 1999)

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Speed training

• Work on acceleration, top speed, speed endurance,
  maximum steady state pace
• Speedwork use interval, time trials and racing
• Only 1-2 speed sessions are combined into
  training
• (Jon, Ackland, 1999)

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Overcompensation/ Superovercompensation

• A period of training overload
• overload?greater training stress?greater bodys
  adaptation to overcome it?enhance performance!
• One bout of superovercompensatiopn before
  tapering is the most effective
• A long recovery period is required to recover to
  avoid become overtrain
• By running more, cycling can also be added to
  create the effect
• (Jon, Ackland, 1999)

Maximize performance peak
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Taper

• Recovery phase
• A period of gradual reduction in training volume,
  but not the intensity
• Aims allow fully rest to fulfill maximum racing
  potential
• (Jon, Ackland, 1999)

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Mesocycles

• Ratio of training, Hard to Easy week
• Usually HE21, 31 or 41
• Maximize training on a week-to-week basis
• A recovery period to allow adaptation to training
  and compensate for cumulative fatigue
• (Jon, Ackland, 1999)

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Mesocycles
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Training Schedule
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• Training Duration

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Base 1 - Duration

• Team A
• Chronic TA tendonitis
• -good fitness
• -need more time to manage tendonitis
• ? 4 weeks
• Other team members
• -good fitness
• ? 2 weeks

• Team B
• Overweight member
• -weight reduction
• -manage knee pain
• ? 6 weeks
• 2 females
• -more body fat
• -less muscle strength
• ? 6 weeks
• Other member
• -average fitness
• ? 4 weeks

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Base 2 - Duration

• Team A
• - Long distance runner
• - Start training from longer mileage
• - 100 km long race length
• ? 6 weeks

• Team B
• - Average fitness
• - Start training from shorter mileage
• - 100 km long race length
• ? 8 weeks

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Speed training - Duration

• Team A
• Good fitness
• Good toleration to speed training
• Lower demand (target hours to finish the race)
• ? 4 weeks

• Team B
• Average fitness
• Less toleration to speed training
• ? 4 weeks

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• Training Protocol
• HRmax is calculated by Karvonen Formula

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Base 1 - protocol

• Team A
• Exs running/ cycling/ weight
• training (Home exs)
• Intensity 70 HR max
• Freq 2 times/ week
• Duration 60 mins/time
• For TA tendonitis member
• Add one treatment section for PT treatment

• Team B
• - Exs running/cycling (home exs)
• weight training (PT sup.)
• Intensity 70 HR max
• Freq 3 times / week
• Duration 60 mins
• weight reduction muscle strengthening are
  emphasized for overweight member 2 females
• VMO strengthening are recommended for Knee pain
  member

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Base 2 - protocol

• Team A
• exs running/ weight training/ on-site training
  with night training
• Intensity 75 HR max
• Freq 5 days/week
• (3 home light exs and 2 hard exs under PT
  sup.)
• Mileage 15km?35km
• Start on-site from week 1,
• 1 time/week

• Team B
• exs running/ weight training/ on-site training
  with night training
• Intensity 75 HR max
• Freq 5 days/week
• (3 home light exs and 2 hard exs under PT
  sup.)
• Mileage 10km ? 35km
• Start on-site from week 3,
• 1 time/week

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Speed training - protocol

• Team A
• exs running/ weight training/on-site training/
  interval training
• Intensity80-90 HRmax
• One 95 overloading
• interval training at last
• session
• Freq 5 days/week
• (3 home light exs and 2 hard exs under PT
  supervision.)
• Mileage 40km?60km
• Continue on-site training,
• 1 day/week

• Team B
• exs running/ weight training/on-site training/
  interval training
• Intensity80-90 HRmax
• Freq 5 days/week
• (3 home light exs and 2 hard exs under PT
  supervision.)
• Mileage 40km?60km
• Continue on-site training,
• 1 day/week
• Beware of over-training of 2 females while speed
  training, monitor fatigue sign

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Tapering

• Team A and B
• 40-60 gradual reduction in peak training volume
  (duration/distance), but the intensity maintained
• In last 3 days, little or no training
• Tapering period 8 days

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Team A Schedule
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Team B Schedule
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Specific conditions of the team members
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Chronic Achilles Tendinitis

• Unknown aetiology
• Possible causes(external factors)
• sudden increase in training
• excessive heel cushioning
• Conservative Rx
• Rest
• Orthosis, Shoewear
• Protective heel lift, control excessive
  pronation by strapping
• Post-training icing
• Eccentric strengthening of calf
• Stretching of calf

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Sore heel

• Possible conditions
• Heel spur (due to excessive pronation)
• Plantar fasciitis ( due to over-stretching)
• Conservative Rx
• Orthosis, shoewear
• strapping of plantar fascia (avoid
  over-stretching)
• ultrasound (reduce inflammation)
• post-training ice
• stretching and strengthening of calf muscles

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Shoewear

• Prevent excessive pronation
• Straight last
• Supportive heel counter
• Extra support on medial side
• Increased medial wedging on insole
• Semirigid orthotic

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Paterllofemoral Joint Pain

• Most possible causes
• imbalance of VMO VL (VMO fatigue in advance of
  VL), especially while descending exercise
  (downhill) and during weight acceptance
  (overweight)
• lower limb malignment (flat feet, tibial torsion,
  femoral anteversion)
• Tightness of ITB, hamstrings, lateral retinaculum
• -gt abnormal tracking and malignment of patellar
• Conservative Rx
• strengthening (eccentric) of VMO
• Strapping of patellar ( 3 components )

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Nutrition

• enhances
• - endurance performance
• - recovery from exercise
• - delay fatigue
• prevents conditions
• hyponatremia, hyperthermia, dehydration
• helps achieve desirable body composition

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Nutrients

• carbohydrates (55 - 58 of energy)
• fat (20 - 25 of energy)
• protein (12 - 15 of energy)
• vitamins minerals (no supplements)
• dietary fiber
• fluid (adequate before, during after ex.)

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3 day Glycogen loading

• elevate pre-race muscle glycogen contents
• improved power output
• increase endurance capacity
• hi carbohydrate low protein low fat
• 85 8 7
• rice, potato, pasta, glucose beverage

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Pre-race diet

• consumed 3 - 4 hrs before race
• - fluid (another 400 600 ml, 2 hrs before
  exercise)
• - carbohydrate (high), 200 - 300 g
• - protein (moderate)
• - fat and fiber (low)
• - familiar food

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During race

• fluid, 150 - 350 ml every 15 - 20 min
• containing 4 - 8 carbohydrate (glucose)
• carbohydrate
• energy-dense food chocolate, energy bars
• sodium supplements (esp. for the female)
• hi-sodium food pickled meat, salty snacks
• commercial sport drinks (0.5 - 0.7 g/L of Na)

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Thermal conditions

• hyperthermia (gt39oC)
• hypothermia (lt35oC)
• risk factors
• - environmental conditions
• - caloric intake, fluid consumption
• - clothing
• - fitness, acclimation

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Hyponatremia

• serum sodium level lt 135mmol/L
• risk factors
• - overhydration
• - low fitness
• - female gender
• - previous history

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Clothing (upper body)

• breathable, light, aerodynamic
• thermal protection (SportwoolPro, Cool Gear,
  Aquatex with 3M Thinsulate Thermal Insulation)
• hydrophobic (Dry Natural EX)
• UV resistant (Nike's Alpha Project)
• NO cotton, but polypropylene !
• outerwear luminous wind jacket (detachable hood)
• innerwear T-shirts (short long sleeves)

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Clothing (lower body)

• rain/wind resistant short long pants
• lots of new socks
• hiking boots (relatively new)
• orthosis

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Equipment

• hiking backpack w/ internal frame
• hiking poles (esp. for PFJP)
• sunglasses, hats
• food drinks (small packs)
• towels, clothing
• medical supplies
• flashlights, mini-fans, batteries, whistles
• maps, compass
• mobile phone battery x 2

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Medical equipment

• patellar brace
• tapes, bandages, scissors
• mosquito repellent, cold spray
• gauze, disinfectant, alcohol swaps, gloves
• analgesics, GI drugs, inhalers for asthema
• thermometer
• ice packs (to be brought by support team)

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Role of support team

• clothing
• hot food drinks
• first-aid
• message
• frequent communication
• meet with athletes at CP 2, 4, 6, 8

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• References
• Alfredson H, Petiole T, Per Joshin et al
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56

• References (contd)
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• References (contd)
• Rauch LH, Rodger I, Wilson GR et al The effects
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Q A session