Effects of Including Sprints in One Weekly Low-Intensity Training Session During the Transition Period of Elite Cyclists

Nicki Winfield Almquist, Ine Løvlien, Per Thomas Byrkjedal, Matt Spencer, Morten Kristoffersen, Knut Skovereng, Øyvind Sandbakk, Bent R Rønnestad, Nicki Winfield Almquist, Ine Løvlien, Per Thomas Byrkjedal, Matt Spencer, Morten Kristoffersen, Knut Skovereng, Øyvind Sandbakk, Bent R Rønnestad

Abstract

The purpose of this study was to investigate the effects of including 30-s sprints in one weekly low-intensity training (LIT) session during a 3-week transition period in elite cyclists. Sixteen male elite cyclists (maximal oxygen uptake, VO2max: 72 ± 5 ml·kg-1·min-1) reduced their training load by ~60% for 3 weeks from the end of competitive season and performed only LIT or included 30-s sprints (SPR) in one weekly LIT-session. Performance and physiological capacities were evaluated during a prolonged (~2.5 h) test-session, including a strength test, a submaximal blood lactate profile test, an incremental test to exhaustion to determine VO2max, 1 h continuous cycling including four maximal 30-s sprints, and a 20-min all-out test. In addition, mental recovery was evaluated using the Athlete Burnout Questionnaire (ARQ). The only significant between-group change during the transition period was an 8 ± 11% larger improvement in 30-s sprint performance in SPR compared to control (CON; SPR: 4 ± 5%, CON: -4 ± 5%, p = 0.01). Although not different from CON, SPR maintained 20-min all-out performance (-1 ± 5%, p = 0.37) and fractional utilization of VO2max (1.9 ± 6.1%-points, p = 0.18) during the 20-min all-out test, whereas corresponding declines were observed in CON (-3 ± 5%, p = 0.04, and -2.5 ± 2.9%-points, p = 0.02, respectively). Power output at 4 mmol·L-1 blood lactate concentration decreased similarly in SPR (-4 ± 4%, p = 0.02) and CON (-5 ± 5%, p = 0.01), while VO2max, maximal aerobic power (Wmax), and total burnout score were unaffected in both groups. Including sprints in one weekly LIT-session in the transition period improves sprint performance and maintains 20-min all-out power and fractional utilization of VO2max without compromising mental recovery. Inclusion of sprints in LIT-sessions may therefore be a plausible, time-efficient strategy during short periods of reduced training.

Keywords: athlete burnout questionnaire; elite athletes; off-season; periodization strategies; sprint training.

Copyright © 2020 Almquist, Løvlien, Byrkjedal, Spencer, Kristoffersen, Skovereng, Sandbakk and Rønnestad.

Figures

Figure 1
Figure 1
Schematic illustration of the test protocol, including strength test, blood lactate [BLa−] profile, 6-s all-out sprint, incremental test to exhaustion, and 60 min continuous cycling including 4 × 30-s maximal sprints and 20-min all-out.
Figure 2
Figure 2
Training load during lead-in and 3 week intervention using the individualized TRIMP method. Mean ± SD.
Figure 3
Figure 3
Peak power output (W·kg−1) on maximal 6-s sprint and mean power output on 4 × 30-s sprints (A, mean ± SD) before (Pre) and after (Post) a 3-week transition period of reduced training load in elite cyclists, including sprints in a low-intensity training session once a week [sprint group (SPR); n = 7] or only performing low-intensity training [control group (CON); n = 8] and individual percentage changes from Pre to Post (B). *indicates main effect of time (p < 0.05). §indicates main effect of group on changes from Pre to Post (p < 0.05). Mean ± SD.
Figure 4
Figure 4
20-min all-out performance expressed in relative power output (W·kg−1; A) and percentage change (C) from before (Pre) to after (Post) a 3-week transition period of reduced training load in elite cyclists including sprints in a low-intensity training session once a week (SPR group; n = 7) or only performing low-intensity training (CON group; n = 8). Fractional utilization of VO2max during 20-min all-out (%; B) and changes in %-points from Pre to Post (D). *indicates main effect of time (p < 0.05). Mean ± SD.
Figure 5
Figure 5
Relative power output at 4 mmol·L−1 [BLa−] W·kg−1(A), fractional utilization of VO2max at 4 mmol·L−1 [BLa−] (B) and individual changes in percentage and %-points (C,D) from before (Pre) to after (Post) a 3-week transition period of reduced training load in elite cyclists including sprints in a low-intensity training session once a week (SPR group; n = 7) or only performing low-intensity training (CON group; n = 9). *indicates main effect of time (p < 0.05). Mean ± SD.

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