01  Sports Training Basics & Fundamentals

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Generically the word 'Training' means engaging in activity to improve performance and / or fitness ,generally, or for a specific sport like Short track Speed Skating. 

 

Here we present the basics of sports performance training.....for what ever level you are or want to be. We present this in a simple digestible format with no scientific babble. ​

 

Here we explore, at a summary level, a few vitally important concepts of performance training: -

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1. ​The Principles of Training (Overload, Specificity, Reversibility, Individuality) 

2. The Factors of Training (Frequency, Intensity, Duration, Mode) - Aka F.I.T.T. Frequency, Intensity, Time, Type

3. The Importance of Flexibility in Short Track Speed Skating

4. Nutrition - Fuelling the Body! 

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1.0 The Principles of Training

As a world renowned performance coach, Joe Friel, in his book 'The Cyclists's Training Bible' refers to four key principles of training. 

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1. The Principle of Progressive Overload

2. The Principle of Specificity

3. The Principle of Reversibility

4. The Principle of Individuality 

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1. The Principle of Progressive Overload

Simply put, if you want to increase your fitness, you must steadily increase the amount of training that you do!....your training plan, from what ever level you are starting at (Beginner or advanced), must get progressively harder! Sorry! 

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As you train, your body 'adapts' to that level of stress put on the body. As you therefore adapt you must gradually increase the overload and follow that basic overload-adapt-overload-adapt cycle. 

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However you must NOT overload your body too quickly as it needs time to adapt and recover from training.....if you fatigue your body too much you will 'overtrain' and performance adaption will take longer to occur, or worse, it [overtraining] could affect your training progression and performance increase and have the opposite effect. Recover is an important factor that must be planned into your training sessions.

 

2. The Principle of Specificity

Simply put....You won't process in a sport if you don't practice that sport. However there are two main types of specificity that sports scientists refer to in training....

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1. Central Physiological Specificity 

2. Peripheral Physiological Specificity

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Central physiological specific training essentially is the training of your heart, lungs and blood efficiency and improvements. Training these 'central' parts of the body can take many forms...running, cycling, rowing, skating etc....Essentially your heart, lungs and blood don't care or even know what sport you are doing....they just get efficient!

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Peripheral physiological specific training essentially is the training of the muscles for the sport that you do.

 

"...if all you do is cycle or run , you will never even come close to

achieving your potential as a short track speed skater..."

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So peripheral training is the training of the sport specific muscles. In our case we need to do as much short track speed skating training as we can to improve.  However easier said than done, so unless you are in a good national team with the luxury of plentiful ice time availability then, for most of us we have to train and simulate short track speed skating 'off-ice' through simulated cardio and weight training sessions that exercise, as best we can, the same muscles for on-ice short track speed skating.

 

More on this later but it is the principle of specificity that you need tobe aware of...and both the central and peripheral systems need to be well trained! 

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3. The Principle of Reversibility

Eeeek, this is a tough principle to digest. Essentially if you don't train, you will loose fitness. You CANNOT gain fitness by resting, but RESTING is an important part of ANY training plan....resting helps build 'form' and also resting is important from a mental health and welling perspective. Reduced training does result in reversibility but it is difficult to measure (impossible perhaps) the odd one or even two or three days off from training. Long periods, or consistent periods of non-training will result in reversibility....but days off pre-competition or race is needed to build form. Also days rest, or easy days training, are important to avoid the 'overtraining' effect mentioned above. More on all this 'Form, Peaking, Tapering and Overtraining later'.....for now just understand the principle.

 

4. The Principle of Individualisation 

We are all unique individuals! Whilst some of the training programmes can be generic, as humans we are unique and therefore our training programmes need to be adapted for our specific needs. Your training programme should match you unique qualities, needs and distinctiveness. For example our sport we often refer to 'natural sprinters' or 'naturally technically brilliant or flexible' because of their natural muscle physiology. Therefore we should adapt our training to enhance both our strengths but also weaknesses for the racing goals that we have in mind.   

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2.0 The Factors of Training

FITT is an acronym that stands for Frequency, Intensity, Time, and Type.

 

1. Frequency

2. Intensity

3. Time or Duration 

4. Type or Mode

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It is a framework used in sports performance training to guide the development of exercise programs that are tailored to meet the specific needs and goals of an individual athlete.

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Here is a breakdown of each component of the FITT framework:

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1. Frequency: This refers to how often an athlete performs the exercise. It is typically measured in the number of sessions per week.

2. Intensity: This refers to the level of exertion undertaken or is required during a training session. It is usually measured in terms of the effort put into the session.

3. Time / Duration : This refers to the duration of the exercise. It is typically measured in the number of minutes or hours spent performing the exercise. It is directly inverse to the proportion of intensity.....i.e. you cannot go at a high intensity exercise for long period of time....think of your max all out 500m race...you can't keep this intensity up for very long... 

4. Type / Mode: This refers to the specific type of exercise being performed. For example, an athlete might focus on strength training exercises, endurance exercises, or a combination of both.

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By manipulating these four components, sports performance trainers can create exercise programs that are tailored to meet an athlete's specific goals and needs. For example, an athlete who is looking to build strength might perform weightlifting exercises with a high intensity, while an athlete who is looking to improve endurance might focus on longer-duration cardio exercises with a lower intensity.

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How a coach in Short Track manipulates these factors for a specific athlete will determine the specific athletes ability to reach their full potential. ​

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3.0 The Importance of Flexibility

Flexibility of your body is important for optimal performance in short track speed skating for several reasons:- 

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1. Range of Motion: Skaters need a wide range of motion to perform various skating techniques, such as turns, crossovers, and lunges. Flexibility in the hips, knees, ankles, and other joints allows skaters to achieve a full range of motion, which can help them maintain their balance and control on the ice.

2. Injury Prevention: Short track speed skating is a high-impact sport that puts a lot of stress on the body, particularly the lower body. Stretching and maintaining flexibility can help prevent injuries such as muscle strains, sprains, and tears, which can sideline skaters and negatively impact their performance.

3. Power and Speed: While short track speed skating requires a lot of power and explosiveness, having flexible muscles and joints can actually enhance these qualities. Flexible muscles can contract more efficiently, generating more power and speed on the ice.

4. Recovery: After a race or training session, skaters need to allow their muscles to recover and repair. Stretching and maintaining flexibility can help improve blood flow to the muscles, which can aid in the recovery process and reduce soreness and stiffness.

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Overall, flexibility plays a crucial role in short track speed skating performance by improving range of motion, preventing injuries, enhancing power and speed, and aiding in recovery.

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4.0 Nutrition

The right nutrition is essential for optimal performance in short track speed skating, whether this is during training, recovery or racing phases. There are several important reasons why athletes and short track speed skaters need to develop a good nutrition plan. There are a few....

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1. Energy: Short track speed skating is a high-intensity sport that requires a lot of energy. Proper nutrition can provide the necessary fuel to power through training sessions and races.

2. Recovery: Nutrition can also aid in the recovery process by providing the nutrients necessary for muscle repair and growth after intense exercise.

3. Mental Focus: Short track speed skating requires a high level of mental focus and concentration. Proper nutrition can help support brain function and cognitive performance.

4. Immune System: Skaters are more susceptible to illness due to the stress on the body from training and racing. Proper nutrition can help support the immune system and reduce the risk of illness.

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A good nutrition plan for short track speed skating should include: -

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1. Carbohydrates: Skaters need carbohydrates to provide energy for high-intensity exercise. Good sources of carbohydrates include whole grains, fruits, and vegetables. Enjoy cakes and chocolate...but in moderation!! :) 

2. Protein: Protein is necessary for muscle repair and growth. Skaters should aim to consume protein from sources such as lean meats, fish, eggs, dairy, and plant-based sources such as beans and nuts.

3. Hydration: Staying hydrated is important for performance and recovery. Skaters should aim to drink plenty of water and electrolyte-rich fluids such as sports drinks before, during, and after exercise.

4. Nutrient-Dense Foods: Skaters should aim to consume nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats to provide the necessary vitamins and minerals for optimal health and performance.

5. Timing: Timing of meals and snacks is also important for performance. Skaters should aim to eat a balanced meal containing carbohydrates and protein 2-3 hours before exercise and consume a small snack containing carbohydrates 30 minutes to 1 hour before exercise. However timing is very specific to the individual athlete and you need to experiment on what works best for you. 

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Overall, a good nutrition plan for short track speed skating should focus on providing energy, supporting muscle repair and growth, promoting mental focus, supporting the immune system, and staying hydrated.

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