President of Super Sport Systems
Practically all leading specialists and coaches agree: staying in good physical shape is important if you want to be successful and compete at practically any level in windsurfing. However, understanding off-water conditioning requirements and selecting proper training methods can be challenging. In this article we discuss the main physical challenges of windsurfing and training methods which will help you to build the qualities necessary for successful performance.
Why do we need to train off-water?
The results of physiological testing of elite windsurfers suggest that in order to compete at practically any level, not even mentioning national and international levels of competition, athletes must develop high levels of special endurance, which is translated, in scientific terms, as the need to develop high levels of maximum oxygen consumption. Maximum Oxygen Consumption or VO2max is maximum volume of oxygen that the body can consume during intense whole-body physical exercise. This VO2 volume is usually expressed as a rate, litters per minute (L/min) or millilitres per kg bodyweight per minute (ml/kg/min). Since oxygen consumption has linear relation with energy expenditure in the body, its values can be interpreted as maximal individual aerobic capacity or ability to sustain aerobic effort for a period of time.
Considering the fact that windsurfers compete (and therefore should be able to produce sufficient energy to a) support necessary activity and b) provide internal energy to heat the body) in a time range of one hour and more, the sport of windsurfing can be characterized as endurance sport. The main contributing physiological factors in any endurance sport are:
1. Well-developed cardiovascular system
2. Well-developed oxydative capacity of skeletal muscles, especially those which are directly involved in main activities
In other words, the endurance can be measured by the capacity and power of the blood delivery system and amount of mitochondria-rich muscles capable of using oxygen and providing support to the athlete's ability to perform for the required duration of the event (oxygen utilization ability). In spite of heated discussions on that topic among specialists, recent studies suggest that it is oxygen delivery and not the oxygen utilization that limits the ability to achieve maximum levels of individual oxygen consumption.
Understanding the mechanisms of supplying the energy and allowing muscles to contract (produce work) is crucial for proper selection of training methods, which should prepare atheletes for the in-water challenges. According to data obtained through testing of elite windsurfers, the top athletes achieve oxygen consuption up to 70 ml/kg/min, which is comparable with levels achieved by elite athletes in top endurance sports such as cycling, swimming and skiing. This suggests that windsurfers must use the most effective training methodologies available today. Considering that the oxygen delivery system is causing the performance bottle-neck, we may consider off-water training means since they will be more appropriate and effective to address these issues.
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How we need to train: effective strategies
Selecting proper methods for endurance training had been a topic of heated discussions for the last 30-40 years. The common buzz words such as training at anaerobic threshold, and lactate threshold speed can be heard among athletes worldwide. Unfortunately, the issue is not as easy as it seems on the surface... More so, it is interpretation of test results where athletes and coaches are misleaded. To resolve this problem Soviet sport science comissioned a large project devoted to the study of effective training methods in the early 1970s. The results of this study were astonishing and allowed the creation of training stragegies which were specifically directed toward building a special endurance component aiming both delivery and utilization efficiency in application to any sport. In 1999 Super Sport Systems designed a comprehensive training guidance tool which incorporated these and other latest training technologies into its protocols. These protocols are working today for all main sports such as cycling, running, swiming and rowing, producing consistent results and success across all levels of athletes, from beginners to Olympic Champions.
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How to apply 3S protocls to training of windsurfers: practical suggestions
Now we need to return to square one and understand how 3S protocols can be applied to windsurfers' specialized training. At this time we know that regardless of in-water training tasks (such as skills, techniques and racing tactics), we still need to take care of our bodies' function allowing us to withstand the energy demands of competitive windsurfing. We also know that this part of training can be done effectively in off-water conditions since we need to take care of basic physiological functions. This development should occur in two different areas:
a) we need to develop oxygen transport systems (in reality - there is more to that, starting from building a more developed capillary system around main working muscle groups and all the way to teaching the body to sustain chemical balance, resulting in specific changes in hormonal excretion, speed of metabolism and recovery rates); and
b) we need to increase "mitochondria density" in working muscles to increase oxygen utilization rates.
These tasks can be resolved with any off-water physical activity assuming, however, that it is done right (with proper strategy) and placed correctly on a preparation timeline, which is known as periodization. Any of 3S training modules (in all major sports) are designed to provide proper training recommendations at individual level. Any user can select one or several sports at the same time.
When selecting your off-water activity, please consider the following: select the sport which is more natural for you or the ones in which you already feel comfortable to train for a prolonged period of time. Please remember that your training will be more effective when you use the activity in which you can load your functions the most (principle of specificity).
To initiate the program and receive daily training suggestions you will need to enter your personal data. 3S personal profile protocols are fairly easy and usually take just few minutes to fill in the required information.
The system starts with an evaluation of individual conditioning using proven "best effort" methods. The user can enter recent results on any distance in the sport he selects or simply enter the approximate time of effort on any standard distance. This information will be enough to start the process. Naturally, the system allows for correction of targets once you start using weekly tests.
Based on the needs of performance in Windsurfing the following distances are most appropriate in different sports:
- Cycling: 10 - 15 km (at least 10 minutes of continuous effort)
- Running: 1 mile, 2 km
- Swimming: 400 meters and longer. If you are not a swimmer - any distance will work
- Rowing: 1 or 2 Km
If you decide to make a test, it will be a good idea to use a heart rate monitor since the system allows the entry of the average or maximum working rates and will consider them for building individual training models and their change in time.
For purposes of initial system settings we are using the recent full-out result on any distance. The next important entry point is the target result on the same distance. If you think about this data point, in reality it will allow you to control the desired progression rate, especially if you consider the length of the training cycle. This is a very powerful tool once you learn how to use it.
The last section of data entry is designed to accept the dates of most important events (target dates) in order to run its periodization protocols.
Once you completed your first profile - everything else is done automatically and in seconds you receive access to your daily training suggestions (daily workouts). The workouts are very specific and consist of sets of training exercises targeting development of different energy systems. The training volumes are also coordinated and designed to optimize weekly training density in each micro cycle (usually in each week). All cycles are connected and follow the required rate of effort progression, so you are always challenged at the level of your individual abilities.
All this may be a bit confusion to a novice athletes. But with 3S you are never alone. 3S experts are always ready to review your settings, and offer best solutions and strategies given your time frame and goals. Backed up by years of scientific research and results from Collegiate and Olympic level winners, 3S tools really work. If you are looking for that "edge" to make the difference between standing in the winner's circle and going home empty-handed, you've come to the right place.
We at 3S look forward to working with you and wish you a great season!
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