Monthly Archives: January 2011

The first two weeks of training have come and gone for the Elite Source Training Team.  We will be testing our progress every 2 weeks to track our training in relation to our on foot speed measured in RPM.

2 Week Summary of Riders Training

• Mondays- 40 Minutes Cross Training/Cardio
• Tuesday- Full Body TRX Circuit- 3 x 15 (4 Circuits of 2 Exercises)
• Wednesday- On Bike Sprints (SPIN Bike) 8 x 20 sec (85% MHR) 40 sec Recovery
• Thursday- Full Body TRX Circuit- 3 x 15 (4 Circuits of 2 Exercises)
• Friday- On Bike Sprints (SPIN Bike) 8 x 20 sec (85% MHR) 40 sec Recovery
• Saturday/Sunday- OFF or Hockey

To compliment training each member has been closely monitoring their nutrition to include an abundance of fruits and vegetables, lean proteins, complex carbohydrates and lean dairy.  It is important to feed your body with healthy foods to optimize your training results.

The next 2 weeks of training will include several full body TRX workouts in addition to beginning of Tabata Training.

Testing Results

Protocol- 8 On Bike Outdoor- 15 Pedal Stroke Sprints

Summary of Results from Jan 22-23, 2011

James Ash- Max RPM 161

Rachelle Haight- MAX RPM 134

Several members of the Elite Training Source BMX Team will be training via the Tabata training protocol.  This extremely high intensity program will guarantee to leave you gasping for air. Tabata training will improve your VO2 Max which will give you that edge on your competition to help you get to the finish line first.  This 4 minute high intensity sprint program consists of:

• 5 Minute Warm-up – Spin Bike-Moderate Resistance
• 4 Minute Protocol- 8 Maximum Intensity Bike Sprints for 20 seconds with 10 seconds recovery ride.
• 5 Minute Cool down- Spin Bike – Low Resistance

Check out the Research Behind this Protocol:

Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.

Abstract
This study consists of two training experiments using a mechanically braked cycle ergometer. First, the effect of 6 wk of moderate-intensity endurance training (intensity: 70% of maximal oxygen uptake (VO2max), 60 min.d-1, 5 d.wk-1) on the anaerobic capacity (the maximal accumulated oxygen deficit) and VO2max was evaluated. After the training, the anaerobic capacity did not increase significantly (P > 0.10), while VO2max increased from 53 +/- 5 ml.kg-1 min-1 to 58 +/- 3 ml.kg-1.min-1 (P < 0.01) (mean +/- SD). Second, to quantify the effect of high-intensity intermittent training on energy release, seven subjects performed an intermittent training exercise 5 d.wk-1 for 6 wk. The exhaustive intermittent training consisted of seven to eight sets of 20-s exercise at an intensity of about 170% of VO2max with a 10-s rest between each bout. After the training period, VO2max increased by 7 ml.kg-1.min-1, while the anaerobic capacity increased by 28%. In conclusion, this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.

Taking a look into how some athletes and general population train with the TRX. Could high intensity interval sessions on the TRX increase our ability to burn fat after our workout is complete? Could people looking to banish that muffin top find success with high intensity interval training?

Check out this research study:

Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism
Summary

After a 5 week conditioning period on a recumbent cycle, The High Intensity Interval Training (HIIT) group perform sprints while the Endurance Training (ET) group performed a more traditional aerobic protocol, throughout the remaining 15 weeks. Both groups progressed in intensity. At the conclusion of the study, the HIIT group lost over 3 times as much subcutaneous fat as the ET group despite expending less than half as many calories. For every calorie expended during HIIT, there was a nine fold loss of subcutaneous body fat, as compared to the ET group.

Trembblay A, Simoneau JA, Bouchard C. (1994). Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metablism, Metabolism. 43(7): 814-818.

Starting January 10th, 2011 several members of the Elite Training Source BMX team will begin training for the World BMX Championships that will take place the end of July 2011.

Over the course of the next 28 weeks these team members will be utilizing the TRX Suspension Trainer as one of their main training tools. These athletes will be incorporating anaerobic conditioning, strength training, power development and core strength in preparation.

Check back for training tips and regular updates on their training progress!

View Official BMX Copenhagen World Championship Website

We have booked our ice time for the 2011 Female Hockey Camps. This year we will be offering a Bantam AAA/Midget AAA Tune up camp, PeeWee/Bantam Skills Camps, and a Ladies Skill Camps. All camps will be held at Cardel Place throughout the last few weeks of August.

Watch the website for all the camp and registration information over the next few weeks.