1. The physiology of LTAD: scientific principles, testing &
optimisation
Dr Barry Fudge - UK Athletics Physiologist – ANI 2011

2. UKA Physiologist
• Employed by English
Institute of Sport
• Deliver 100% UKA
• Based in Loughborough
at the NPC
• Responsibility for all event
groups but primarily
endurance

3. PhD work program…
Kenya running phenomenon
• Diet
• Hydration
• Physiology – training load
• Genetics
• Physical activity & lifestyle
• Haematology
• Develop Technology

4. Key points
• It doesn’t matter if you are born in Africa,
the Caribbean or Northern Ireland
• If you indentify talent
• And create the correct environment to
nurture that talent
• You can win major titles/medals

5. Overview
Optimisation
Testing Marginal
gains
Scientific Refinement of
environment
Principles Progression of
key
“Correct” determinants
environmental
interaction
“Correct”
genetic
potential

6. Scientific Principles
Genetics

7. The HERITAGE Family Study
(Bouchard et al., 1998)
heritabilities for VO2max ranged
from 51-59%

8. Genetics??

9. Kenya
Onywera et al, 2006

10. Ethiopia
Scott et al, 2003

11. mtDNA lineages
• mtDNA is highly mutable and is inherited in a
matrilineal fashion
• Accumulation of linked complexes of polymorphisms
down different lines of descent
• Can trace the ancestry of individuals and
populations

12. mtDNA lineages - Ethiopia
Mitochondrial Eve
129 Controls =
148 3594
187 Athletes =
188 278
189
230 223
320 311 10400 311
390 various
249
10398
various various
CRS
L1 L2 L3A M E1 E2
30
Percentage (%)
25
20
15
10
5 19% 16% 7% 14% 27% 25% 19% 14% 9% 8% 19% 22%
0
L1 L2 L3A M E1 E2

13. What about specific genes?

15. Section main points
• The “correct” genotype for elite
performance is of course fundamental
• Africans not likely to be any different to
“our” genetics
• It is the interaction of each genetic element
with the environment that is likely to be
important

16. Scientific Principles
Environment

17. PhD - Environment
• Diet and energy balance
(DLW)
• Fluid intake and
hydration balance
• Electrolyte balance
• Training load and
physiological responses
• Daily physical activity
patterns (i.e. recovery)

18. Results
• Fudge B.W., Westerterp K.R., Kiplamai F.K., Onywera V.O., Boit M.K., Kayser B., and Pitsiladis Y.P. (2006). Evidence of
negative energy balance using doubly labeled water in elite Kenyan endurance runners prior to competition. British
Journal of Nutrition 95(1): 59-66.
• Fudge B.W., Easton C., Wilson J., Irwin L., Clark J., Haddow O., Kayser B., Pitsiladis Y.P. (2007). Estimation of oxygen
uptake during fast running using accelerometery and heart rate. Medicine and Science in Sports and Exercise 39 (1):
192-198.
• Easton C., Fudge B.W., Pitsiladis Y.P. (2007). Rectal, telemetry pill and tympanic membrane temperatures during
exercise in the heat. Journal of Thermal Biology 32 (2): 78-86.
• Fudge B.W., Easton C., Kingsmore D., Kiplamai F.K., Onywera V.O, Westerterp K.R., Kayser B., Noakes T.D., and
Pitsiladis Y.P. (2008). Elite Kenyan endurance runners remain well hydrated day-to-day with ad libitum fluid intake.
Medicine and Science in Sports and Exercise 40 (6): 1171-1179.
• Beis L., Fudge B.W., Noakes T., Pitsiladis Y.P. (2011). Food and macronutrient intake of elite Ethiopian distance
runners. Journal of the International Society of Sports Nutrition 8(7).
• Ingham S.A., Hardman S.L., Fudge B.W., Pringle J.S., Richmond V.L. (Manuscript in preparation, 2011). Parameters
derived from an incremental step-wise and ramp-wise graded rowing exercise test and 2000-m rowing ergometer
performance. Scandinavian Journal of Medicine and Science in Sports.
• Ojiambo R.M., Mohammad Y., Fudge B.W., Kingsmore D., Parisotto R., Magnus L., Pitsiladis Y.P. (Manuscript
submitted, 2010). Haematological profiles of elite east-African runners over a 7 year period. Medicine and Science in
Sports and Exercise.
• Beis L., Fudge B.W., Noakes T., Pitsiladis Y.P. (Manuscript submitted, 2011). Drinking behaviours of elite male runners
during marathon competition. Medicine and Science in Sports and Exercise.
• Ross R., Fudge B.W., Gibson A., Ojiambo R.M., Wilson J., Pitsiladis Y.P. (Manuscript submitted, 2011). Evaluation of
the Cosmed K4b2 portable metabolic system during fast running outdoors. Medicine and Science in Sports and
Exercise.
• Ojiambo R., Gibson A.R., Ross R., Konstabel K., Casajus J.A., Fudge B.W., Easton C., Reilly J.J., Pitsiladis Y.P.
(Manuscript in preparation, 2011). Comparative evaluation of the ActiTrainer and GT3X ActiGraph accelerometer
outputs during structured activities in adolescents.
• Ingham S.A., Fudge B.W., Pringle P., Jones A.J. (Manuscript in preparation, 2011). Oxygen uptake kinetics and the
optimal warm-up strategy for elite 800m running performance.
• Fudge B.W., Scott R.A., Pitsiladis Y.P. (Manuscript in preparation, 2011). Polymorphisms within the ADRB1, ADRB2,
ADRB3, genes and their association with the determinants of endurance success in East African runners.
• Fudge B.W., Scott R.A., Pitsiladis Y.P. (Manuscript in preparation, 2011). Polymorphisms within the 5HT, NOS3 and
BDKRB2 genes and their association with the determinants of endurance success in East African runners.

19. Sub- section main points
• Kenyan athletes have a conducive
environment for developing as an
endurance runner:
• Diet
• Hydration
• Rest/recovery
• Training is simple

20. Altitude – East Africa

21. The British/USA Way

22. Performance – LHTH & LHTL
Bonetti & Hopkins, Meta-analysis of sea level
performance following adaptation to hypoxia.
Sports Medicine 39: 107-27, 2009

23. Hypoxia & Genetics
• Text
Vogt & Hoppeler, 2010

24. Altitude Adaptation…Bekele
Run Altitude (m) Distance (km) Average HR (bpm) Average speed (km/h) Average Speed (min:mile)
Rift Valley Plains 1400-1600 15 139 14.9 06:32
Forest 3000-3200 18 141 14.7 06:27

25. Sub-section main points
• Typically the best endurance runners in
the world are based at
altitude...regardless of origin
• Altitude training may be a vehicle to
optimally modify the aerobic phenotype
• But by no more than the limit set by an
individuals genotype...not a magic
bullet!

26. Training Volume

27. The Kenyan Way
Onywera et al, 2006

28. The Ethiopian Way
Scott et al, 2003

29. The East African Way…
• For 40 weeks/year (5
days/week) for 10 years
• Min: 2 x 5 km/day
• Max: 4 x 5 km/day
• Equivalent to:
• Min: 20,000 km or 12,430 miles
• Max: 40,000 km or 24,860 miles
• Before they leave school

30. 10 y/10 000h rule
Practice makes perfect

31. Sub-section main points
• Running/walking to school is an
important part of east African life
• And has an important role to play in
developing (the physiology of) world-
class athletes
• All world-class athletes must undertake a
substantial period of development at
some point regardless of origin

32. Section summary
• World-class athletes at some point must
undergo a substantial period of
development regardless of origin
• Altitude training may help endurance
athletes realise their true aerobic
potential

33. Optimisation
Refinement of Environment

35. Altitude model aims
Type Aim Duration
A Improve general fitness – especially 21-28 days
aerobic capabilities
B To prepare for high intensity training 21-28 days
following altitude
C Improve competitive performance 17-21 days

36. Optimal training
camps
High enough
for blood
adaptation
Low enough
to train when
quality
required

37. Optimal Camp Venues
Multiple altitude locations are required

38. Theory in to Practice
Multiple altitude exposures are necessary

39. Theory in to Practice

40. Physiology – Avoiding
Pitfalls

42. Section summary
• UKA endurance runners have a unique
opportunity to live and train at altitude
• The program is year round which allows
the opportunity to complete different
types of altitude training (i.e. A, B and C)
• Fully supported program (medicine,
science, etc)

43. Testing
Genetic & Environmental Interaction

44. Why test (endurance
runners)?
• Identify key determinants of endurance
running performance
• Identify strengths and weaknesses of
individual athletes - benchmarking
• Monitor progression in key determinants
of endurance running performance
• General progression
• Interventions
• Programme accountability

45. Determinants of endurance
running performance…
Midgley et al, 2007

46. Paula Radcliffe
80
75
VO2 max (ml/kg/min)
70
65
60
55 Fractional
Economy
VO2max
50 Utilisation
(VO2/speed)
45 (%VO2max)
40
1992 1994 1996 1998 2001 2003
Year
0 % change Jones, 2006

47. Paula Radcliffe…Running
Economy
210
Oxygen Uptake (ml/kg/km)
200
190
180
170
160
1992 1994 1996 1998 2001 2003
Year
20 % change Jones, 2006

48. Paula Radcliffe…Thresholds
22
LT/LTP Speed (km/h)
20
18
LT
16
LTP
14
12
10
1992 1994 1996 1998 2001 2003
Year
20 % change Jones, 2006

49. Altitude Intervention
[La]-Mar-11 [La]-Dec-10 [La]-Jan-08 [La]-Mar-07
HR-Mar-11 HR-Dec-10 HR-Jan-08 HR-Mar-07
10 200
9 180
8 160
Heart Rate (beats/min)
7 140
Blood [La] (mM)
6 120
5 100
4 80
3 60
2 40
1 20
0 0
13 14 15 16 17 18 19 20 21
Speed (km/h)

50. Section summary
• Testing is important
• Benchmarking
• Progression
• Programme accountability
• Should be completed regularly
• But not so much that it impinges on the
training programming

51. Optimisation
Marginal Gains – Warm Down
Slides courtesy of Dr Steve Ingham, Head of
Physiology, EIS (with modifications).

52. How do you get fit?
Mechanical (inc neural)/
Train
metabolic stimulus
Hormonal, immune
response/
inflammation/ Blood flow/
Adapt
breakdown/
Eat/Drink
Nutrients/
gene
transcription/ growth
No further
Rest
stress

53. Repeated bout effect
 Present the same
stimulus to the body
 Reduced disturbance to
+ve
homeostasis
 BUT will result in
Performance
smaller adaptive
response
 So you have train
-ve
more/harder
Time (hours, days)  Recovery treatments
are popular...

54. Recovery Treatments

55. Ice baths – reduce soreness
10
Cryotherapy
Control
9
Perceived Soreness (1-10)
8 * †*
7
†*
6
†*
5
4
3
2
10-15° C
1
Pre-exercise 0h 1h 24h 48h 168h water 10-15 mins
Time (h)
Bailey et al, 2007 Influence of cold-water immersion on indices of muscle damage following
prolonged intermittent shuttle running. J Sports Sci. 2007 Sep;25(11):1163-70. et al., 2007
Bailey

56. Muscle strength – maintain
strength
4.0
Cryotherapy
Control
3.5
Isometric MVC (Nm.kg-1)
3.0 †*
#
†*
2.5
2.0
1.5
0.0
Pre-exercise 24h 48h 168h
Time (h)
Bailey et al, 2007 Influence of cold-water immersion on indices of muscle damage following
prolonged intermittent shuttle running. J Sports Sci. 2007 Sep;25(11):1163-70.

57. But reduces long term
adaptation!!!
50
Control †
Percentage change (%)
40 Cooled
30
20 †
† †
10
†
0
Perfomance VO2max VT Femoral artery Maximal Muscle
trial diameter Strength endurance
-10
Test parameter
Yamane et al., 2006 Post-exercise leg and forearm flexor muscle cooling in humans attenuates
endurance and resistance training effects on muscle performance and on circulatory adaptation. Eur J
Appl Physiol. 2006 Mar;96(5):572-80. Epub 2005 Dec 22.

58. Section summary
• Injury rate is high, probably
due to impact
• Recovery treatments are
popular
• Recovery treatments are not
encouraged out of
competition
• Increased physiological
loading is now the emphasis
• Maximum adaptation is the
focus not maximum training

59. General Summary
Optimisation
Testing Marginal
gains
Scientific Refinement of
environment
Principles Progression of
key
“Correct” determinants
environmental
interaction
“Correct”
genetic
potential

60. Thanks for inviting me!
Thanks for listening!
Questions & discussion