Screening, Monitoring, Evaluation and Reporting

The athlete will be undertaking a screening session on 7 separate occasions. A baseline will be evaluated from data from the 1^st testing block which will identify any limitations that the athlete may have in flexibility, strength, aerobic and core stability, all vital mediators of successful triathlon performance. The data will also allow the identification of any improvements or regression in performance throughout the annual periodised training programme. 

1. Lactate Threshold in to VO₂ max Test

A cycling VO₂ max is essential to establish the subject’s aerobic capacity. Form this data HR training zones can be identified  and are interchangeable between both modes of exercise to monitor the intensities of activities (Schuylenbergh, Eynde & Hespel, 2003). The lactate threshold test will give a measure of the athlete’s lactate threshold, OBLA and blood La^- concentration at maximum lactate steady state, the best predictor of sprint triathlon performance.

2. Gait Analysis

The athlete’s will run on a treadmill and have their running gait tested. This test will identify any weaknesses or abnormalities in her running git which need to be addressed.

 3. 1RM Testing

a.    Bench Press

b.    Straight Leg Deadlift

c.    Back Squat

d.    Front Squat

e.    Bent over row

f.     Lat Pull Down

This will be used as a determinant of lower body strength. This test will not be incorporated into the plan until testing block 3 as the athlete will not have sufficient capabilities to squat with a barbell in the initial testing blocks as she is a beginner. From these results adequate sets and reps can be administered. These exercises will start with a 5 repetition maximum in the first testing block as she is a beginner (Baechle and Earle, 2008).

4.  5RM Testing

a.    Glut / Hip Extension

b.    Tricep extension

c.    Upright row

d.    Single Arm Row

e.    Internal Shoulder Rotation

f.     External Shoulder Rotation

These tests will use a 5 repetition maximum test to ascertain an estimated 1 repetition maximum. From this score %max scores can be identified so that the athlete can train at the correct intensity (Baechle and Earle, 2008). 

5. Body Composition

Calipers will be used to identify body composition through skin fold tests at 7 different sites as identified by Armstrong, (1995) to be the most reliable. These tests will allow a measure of the athletes fat and fat free mass to be assessed for the year.

6. Trendelenberg Test

This test is going to be used to identify the athletes muscular endurance of the hip and pelvic stabilising muscles such as the gluteal medius. The test will be performed using the method outlined by Herdcastle and Nade (1985).  

7. Lunge Test

      The athlete has known calf tightness. The lunge tests will be used to measure dorsiflexion of the foot and calf flexibility (Bennell, Talbot, Wajswelner, Techovanich & Kelly, 1998).

8. Back saver sit and reach test.

This test is an alternative to the traditional sit and reach test with equal validity. It is the most comfortable of the three variations of the sit and reach test and is highly related to hamstring flexibility (Baltaci, Un, Tunay, Besler & Gerceker, 2003). 

9. Plank exercise

The plank exercise will be used as a measure of core and back strength. The longer the correct position can be held for, the greater the core strength. 

Tests to be performed on different testing/screening days

Monitoring

Throughout the training plan there will be monitoring sessions between coaches and the athlete. These will either consist of sessions in the gym with the strength and conditioning coach in order to ensure correct technique is being performed. Further monitoring sessions will be performed in the swimming pool with a swim coach to once again ensure the athlete’s technique is correct. Monitoring sessions will also occur on the bike in terms of a bike fit which will make sure the bike is fitted correctly to the athletes’ height and weight to reduce the likelihood of injury occurrence. A diary will also be kept by the subject which will be checked at testing sessions to see if sessions were lone sessions were completed.

Evaluation

Evaluation of the athlete will be completed after every testing session. Data from the aerobic lactate threshold to maximum test will provide data that can be analysed to adjust the training zones of the athlete. Rep max tests will be evaluated to identify whether there has been an increase in overall strength which in turn will increase the weight lifted at a particular %max. Evaluation will also include updating the athlete on relevant progress made to keep them motivated to working towards their goals.

Progress Report

Three months in to the general preparatory phase, the athlete has made good progress as evaluated from her recent tests completed on the week commencing 14/01/2013. A significant decrease in fat mass has been identified as well as a substantial increase in VO₂ max, meeting her goal. The increase in relative VO₂ max is in part due to the athlete’s weight loss. The athlete has improved body weight squat technique sufficiently to begin front and back squat exercises with a bar bell. The technique of the 4 other exercises that started at 5 rep max have also improved for 1 rep max to take place. The assistance exercises have all increases 5 rep max weight lifter. Although an increase in performance in the core stability, calf and hamstring exercises, the improvement was not as significant as was expected. The running programme has improved the athlete’s running gait to an extent where there is a greater emphasis on heel striking compared to the toe striking that was being completed prior to the programme. The athlete has reported that there is still an autonomic desire to toe strike which should be eradicated through more technique training and greater improvement in calf flexibility.