- Ismarttrain 4 1 1 – Athletic Training Logos For Men
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'], 'filter': { 'nextExceptions': 'img, blockquote, div', 'nextContainsExceptions': 'img, blockquote'} }'>Training zones have a few purposes. One is strategic: They let you make precise physiological adaptations in your training. Another is tactical: Training zones tell you how hard or easy to pedal in a workout or on a training plan. But the overarching idea of training zones is to measure where you are, do specific work, and improve.
At FasCat Coaching, we use seven training zones. There are two types of basic intensities within those seven: ‘as hard as you can’ (zones 4 to 7) and ‘not as hard as you can’ (zones 1 to Sweet Spot). It’s easy to train in all these zones with a power meter and/or a heart rate monitor, but you can also do without either by using your rate of perceived exertion (RPE).
Here we explain each of the seven training zones, plus Sweet Spot.
Training Zone 1 / Active Recovery / Easy
Training zone 1 is the recovery zone. This means easy riding, conversational pace, low heart rate, low power. The purpose of a recovery ride is to deliver oxygenated blood to tired muscles and carry away by-products of exercise metabolism.
Compared to complete recovery — meaning, not riding — an active recovery ride increases lactate clearance after maximal exercise (Martin, 1998). So by riding easy between intervals, or the day after a hard effort, recovery is improved compared to complete rest.
My rule of thumb for active recovery rides is that they last one hour or less, are over flat terrain, and involve the small ring only. They may be done on the way to a coffee shop and should never be ‘forced’ (i.e., ridden in ‘not fun’ weather).
If you are an athlete with a family and career, don’t stress about finding the time for an active recovery ride. Instead, devote your rest days to other areas of your life, and in the long run, your riding will benefit just as much as it would with an active recovery ride.
Training Zone 2 / Endurance / Base
Training zone 2 is your all-day endurance pace. If you have a power meter, this is 59-75 percent of your Functional Threshold Power (FTP). This zone is extremely valuable for your training. Being able to ride 2 – 6 hours in zone 2 is the first step in an athlete’s training for being able to compete in races or events of similar duration. By riding in zone 2, you can train your body to burn fat in preference over muscle glycogen. (Perry, 2008)
Substrate utilization (i.e., fat vs. carbohydrate) varies individually, but as a rule of thumb, as intensity increases energy supply from carbohydrate increases, while supply from fat decreases. Therefore it is important to not go too hard in zone 2 training. For long zone 2 training rides, often the magic and ‘fat adaptation’ doesn’t begin until the last hour of the ride.
Training Zone 3 / Tempo
Tempo training is prescribed as sustained 7- to 60-minute efforts. An example tempo workout is 3 x 10 minutes on in tempo and 5 minutes off. It’s more difficult than training zone 2 training and therefore achieves more physiological adaptation (see table above). Often times road races begin with a lot of tempo and therefore athletes need to be able to put out 60 – 240 minutes of tempo power while still being able to go harder afterward.
Most fondo and gravel events have normalized power and heart rates that fall in this zone.
- Related:Training and Racing with a Power Meter, 3rd Edition
Sweet Spot
Sweet Spot training occurs between 84 – 97 percent of your FTP and there are many many ways to achieve “the Sweet Spot.” Sweet Spot training achieves more physiological adaptations than tempo (see above table) with less need for recovery than threshold training. The intensity balances training benefits and recovery time, thus ‘the sweet spot.’
While Sweet Spot training achieves less training adaptations than threshold training, recovery is generally easier, and therefore, athletes can do more training as a whole. You get “more bang for your buck.” Prior to Sweet Spot training, riders would perform threshold intervals and be too tired the next day for meaningful training.
With Sweet Spot, you can repeat the next day and therefore achieve more training adaptations over the course of a training block. Like tempo, brisk road races contain a lot of Sweet Spot, therefore athletes need to be able to race at Sweet Spot intensities and then still be able to make higher power — during and — late in a race, for the crux moments.
Training Zone 4 / Threshold / Full Gas
Threshold, as its name implies, refers to the maximal effort you can sustain. Training in this zone is usually done for efforts in the 8- to 30-minute range. For instance, threshold intervals are usually proscribed in blocks like this:
- 3 x 10 min ON, 5-10 min OFF
- 2 x 20 min ON, 5 min OFF
- 3 x 15 min ON, 7.5 min OFF
Threshold intervals are beneficial for all cyclists especially time trialists, mountain bikers, and climbers. It is important to go as hard as you can — but not so hard that you can’t finish as strong as you started. Here, it’s very, very helpful to use a power meter or an interval ‘pacer’ to do intervals properly from start to finish.
Training Zone 5 / VO2 Max / Full Gas
These are very intense efforts, characterized by maximal power ranging anywhere from three to six minutes. Wattage-wise, they are 106 to 120 percent of FTP. These efforts are extremely hard, generate fatigue, but are also some of the most beneficial and race-specific. VO2 Max intervals are full gas, max efforts, and should follow rest days on one’s training calendar. Our classic VO2 interval workout is:
Ismarttrain 4 1 1 – Athletic Training Logos For Men
- 2 sets of 3 x 3 min ON, 3 min OFF; with 6 minutes of rest between sets
Training Zone 6 / Anaerobic Capacity / Full Gas
Anaerobic intervals are critical for racers of all cycling disciplines especially mountain bikers, criterium racers, track, and road racers. Often times the difference between a ‘cyclist’ and a ‘bike racer’ is their ability to deliver short bursts of power anaerobically. Fortunately, with this training, a cyclist can become a good bike racer by incorporating anaerobic intervals.
Similar to threshold and VO2 intervals, anaerobic intervals are maximal, full-gas efforts performed greater than 121 percent of your FTP. Here is what zone 6 interval workouts look like for different levels of riders:
- Beginner: 3 x 1 min ON, 1 min OFF
- Intermediate: 2 sets of 4 x 1 min ON, with 5 minutes OFF between sets
- Pro: 3 sets of 7 x 1 min ON 1 min OFF, with 5 minutes OFF between sets
I have done the latter and to this day remember the hill, time of year, and taste of lactate in my mouth! In between the beginner, intermediate, and pro-level zone 6 interval workouts, there are several possibilities, each one specific to the athlete.
Over six weeks athletes may progress from beginner to intermediate, or intermediate to pro with a dedicated training plan. The term ‘capacity’ comes from the athlete’s ability to do more and more anaerobic efforts. The more anaerobic capacity you possess, the better you’ll perform.
As a coach, I strive to improve an athlete’s anaerobic capacity measured by their ability to complete and improve from one anaerobic workout (3 x 1 min = 3 min total), and to a greater anaerobic capacity workout (like 2 sets of 4 x 1 min = 8 minutes).
Training Zone 7 / Neuromuscular / Full Gas
This zone is about sprinting, and efforts up to 20 seconds. This is the absolute highest intensity. I prescribe them as sprints or 20-second Tabata intervals. Sprint training forces the physiological adaptations to increase neuromuscular power, recruit more motor units, hypertrophy of more type II muscle fibers, and improve recruitment synchronicity (Linossier, 1997; Lucía, 2000).
Also, sprinting is a technical skill, so sprint training is a two-for-one workout.
Summary: Train in all the zones
Interval training is highly effective training for bike racing. It should be custom-tailored to the type of events you are training for. We call that race specificity. However, sometimes you just can’t design workouts to achieve everything you will face in a race and that’s why racing is the ultimate form of training.
Bike racing is not done in one zone; most races are a combination of all zones 2 – 7. Therefore, do your Sweet Spot and base training but also incorporate anaerobic and sprint intervals. Make your training well-rounded. In addition to structured zone-based intervals, group rides and motor pacing round out the best training plans.
REFERENCES
Linossier, M. T., Dormois, D., Perier, C., Frey, J., Geyssant, A., & Denis, C. (1997). “Enzyme adaptations of human skeletal muscle during bicycle short‐sprint training and detraining.” Acta Physiologica Scandinavica, 161(4), 439-445.
Linossier, M. T., Dormois, D., Perier, C., Frey, J., Geyssant, A., & Denis, C. (1997). “Enzyme adaptations of human skeletal muscle during bicycle short‐sprint training and detraining.” Acta Physiologica Scandinavica, 161(4), 439-445.
Lucía, A., Hoyos, J., Pardo, J., & Chicharro, J. L. (2000). “Metabolic and Neuromuscular Adaptations to Endurance Training in Professional Cyclists. A Longitudinal Study.” The Japanese Journal of Physiology Scherlokk 3 3 – find and compare files free. , 50(3), 381-388.
Martin, N. A., Zoeller, R. F., Robertson, R. J., & Lephart, S. M. (1998). “The Comparative Effects of Sports Massage, Active Recovery, and Rest in Promoting Blood Lactate Clearance After Supramaximal Leg Exercise.” Journal of Athletic Training, 33(1), 30–35.
Perry, C. G., Heigenhauser, G. J., Bonen, A., & Spriet, L. L. (2008). “High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle.” Applied Physiology, Nutrition, and Metabolism, 33(6), 1112-1123.
The Athletic Training Program (ATP) at Anderson University has a rich history. It was started in 1977 and was first accredited in 1989. The ATP at Anderson University leads to a Bachelor of Arts Degree in Athletic Training. The diverse lessons learned while in the ATP prepare students for entry not only in careers in athletic training but a variety of allied health professions. As the first private college in Indiana with an accredited program, we have a vast network of sports medicine professionals among our alumni. Not only will the Athletic Training Program and the School of Nursing and Kinesiology prepare students for the certification exam, it will also prepare them for a lifetime of service dedicated to whole-person, patient centered care. The ATP at AU is centered in the Gaither Sports Medicine Center located in the Kardatzke Wellness Center.
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*Based on new requirements by the Athletic Training Strategic Alliance, the athletic training program will no longer accept students into the undergraduate degree program following the 2020-2021 academic year. In the coming years, we will be teaching out the undergraduate curriculum as we begin the transition to a master’s degree program. We encourage future undergraduate students who wish to become athletic trainers to explore our exercise science major, a great way to prepare for the graduate program in athletic training.
The mission of the Anderson University Athletic Training Program is to prepare students, within a Christian, liberal-arts tradition, as health care providers for a lifetime of service dedicated to whole-person, patient centered care.
Athletic Training Admissions
Information for potential students:
Professional Education
Professional athletic training education uses a competency-based approach in both the classroom and clinical settings. Using a medical-based education model, athletic training students are educated to provide comprehensive patient care in five domains of clinical practice: prevention; clinical evaluation and diagnosis; immediate and emergency care; treatment and rehabilitation; and organization and professional health and well-being. The educational requirements for CAATE-accredited athletic training programs include acquisition of knowledge, skills and clinical abilities along with a broad scope of foundational behaviors of professional practice.
Students must receive formal instruction in the following specific subject matter areas identified in the Competencies:
- Evidence-based practice
- Prevention and health promotion
- Clinical examination and diagnosis
- Acute care of injury and illness
- Therapeutic interventions
- Psychosocial strategies and referral
- Health care administration
- Professional development and responsibility
Classes and Certification
- Emergency Response
- Therapeutic Modalities
- Lower Body Joint and Extremity Assessment
- Therapeutic Rehabilitation
- Research in Athletic Training
Certification
To practice as an athletic trainer, individuals must successfully complete the BOC examination, which is a computer-based examination that the student is eligible to take after successfully completing the requirements of an accredited athletic training education program. Furthermore, one must meet individual state licensure requirements to practice as an athletic trainer.
Careers
- Athletic Trainer
- Medical/Surgical Sales
- Physician Extender
Athletic trainers find work in a variety of organizations and businesses as qualified health-care professionals who specialize in the prevention, recognition, management, and rehabilitation of injuries that result from physical activity. As a part of a complete health-care team, the certified athletic trainer works under the direction of a licensed physician and in cooperation with other health-care professionals, athletics administrators, coaches, and parents. Athletic training job settings include: College/University, Professional Sports, and Secondary Schools, as well as in emerging settings such as Health Care Administration, Military, Occupational Health, Performing Arts, Physician Practices, and Public Safety.
With additional education, athletic training graduates can move into roles in Healthcare Administration, Physical Therapist, Physician Assistant, Doctor of Chiropractic, and Medical Doctors.
Related Majors
Accreditation
The Anderson University Athletic Training program is accredited by the Commission on Accreditation of Athletic Training Education (CAATE).
The program has been placed on Probation as of February 1, 2019, by the CAATE, 6850 Austin Center Blvd., Suite 100, Austin TX 78731.
The program has been placed on Probation as of February 1, 2019, by the CAATE, 6850 Austin Center Blvd., Suite 100, Austin TX 78731.
The Commission on Accreditation of Athletic Training Education (CAATE) is the national organization that accredits athletic training education programs in the United States. Anderson University offers a CAATE-accredited athletic training curriculum. Athletic training students will meet the requirements to sit for the Board of Certification (BOC) examination through educational programs accredited by CAATE. Anderson University was the first private university in the state of Indiana with CAATE accreditation. Anderson University offers a student the benefits of a private school and a Christian-based education with extensive clinical experience as a part of a nationally accredited athletic training education program.
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Three Year Data
Academic Year | Number of Graduates | Number Taking BOC Exam | First-Time Pass | First Time Pass % | Overall Pass | Overall Pass % |
2014-15 | 12 | 12 | 9 | 75% | 12 | 100% |
2015-16 | 12 | 12 | 10 | 83% | 11 | 92% |
2016-17 | 11 | 11 | 8 | 73% | 9 | 82% |
2017-18 | 19 | 18 | 6 | 33% | 12 | 67% |
2018-19 | 12 | 11 | 8 | 73% | 10 | 91% |
Three-Year Aggregate | 42 | 40 | 22 | 55% | 31 | 78% |
Academic Cohort | Number of Graduates | Number of On-Time Graduates | Percentage of On-Time Graduates |
2014-2015 | 12 | 10 | 83% |
2015-2016 | 12 | 10 | 83% |
2016-2017 | 11 | 10 | 91% |
2017-2018 | 19 | 17 | 89% |
2018-2019 | 12 | 12 | 100% |
Three Year Aggregate | 42 | 39 | 91% |
*All students who did not graduate on time were from the student’s choice to participate in 4-years of intercollegiate athletics.
Academic Cohort | Number of Graduates | Employed as an Athletic Trainer | Employed as an Athletic Trainer and in a degree program | Enrolled in another degree program (Not employed) | Employed other than as an Athletic Trainer | Not Employed | Do Not Know |
2014-2015 | 12 | 9 | 0 | 0 | 3 | 0 | 0 |
2015-2016 | 12 | 7 | 1 | 0 | 3 | 0 | 0 |
2016-2017 | 11 | 7 | 1 | 0 | 3 | 0 | 0 |
2017-2018 | 19 | 9 | 2 | 0 | 7 | 0 | 1 |
2018-2019 | 12 | 4 | 5 | 1 | 1 | 0 | 1 |
Three Year Aggregate | 42 | 20 | 8 | 1 | 11 | 0 | 2 |
Term | Number of Students in Program at Semester Start | Number of Students Withdrew | Retention Rate |
Spring 2019 | 28 | 2 | 93% |
Fall 2018 | 27 | 0 | 100% |
Spring 2018 | 41 | 1 | 98% |
Fall 2017 | 42 | 3 | 93% |
Spring 2017 | 45 | 1 | 98% |
Fall 2016 | 46 | 1 | 98% |
Spring 2016 | 45 | 2 | 96% |
Fall 2015 | 47 | 0 | 100% |
Three Year Average | 38.2 | 1.3 | 96% |
OUR Athletic Training FACULTY
Let’s connect during your campus visit.
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- Athletic Training
Emily Day is an assistant professor of Athletic Training in the department of Kinesiology. She earned her bachelor's degree in Athletic Training at Franklin College and her Master's of Education with a concentration in exercise science at Campbell University. She also is the primary athletic trainer for the Men's Soccer and Track and Field teams. Day enjoys being outdoors, reading, and spending time with family and friends.
She joined the Department in 2019.
Chris Hamlyn is an assistant professor of kinesiology and serves as the program director for athletic training education at Anderson University. He is a 2007 graduate of Manchester College, earning a bachelor of science in athletic training and exercise science. He went on to complete a master’s degree in kinesiology with a specialization in athletic training from Indiana University (2009). He worked as a certified athletic trainer at Lapel High School for two years before returning to the college level at Anderson University in 2011 as an assistant athletic trainer and preceptor for the academic program. After three years in this position, he returned to his education at Ball State University and completed his doctorate in higher education with a sports performance cognate in 2018.
He joined the Department of Kinesiology at Anderson University in 2015.
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Assistant Professor of Kinesiology
Program Director of Athletic Training Education
B.S., Manchester College
M.S., Indiana University
Ed.D., Ball State University
Program Director of Athletic Training Education
B.S., Manchester College
M.S., Indiana University
Ed.D., Ball State University
Tanya Whiteman is an assistant professor in kinesiology. Whiteman earned her bachelor’s degree in athletic training from Taylor University. She went on to attend California University of Pennsylvania, where she received her Master of Science in exercise science with an emphasis in rehabilitation sciences. Currently, she is continuing her education by working toward a doctorate in athletic training from A.T. Still University.
Whiteman brings extensive experience in athletic training to AU, along with holding the position of clinical education coordinator for the university’s athletic training program. With this position, she ensures that students are able to gain valuable practice and clinical experience in the field.
“This is the best collegiate athletic training room that I have ever been able to work in,” said Whiteman. “I am extremely happy to be working here. This position has given me the opportunity to teach more and work with the future generation of athletic trainers.”
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Assistant Professor of Kinesiology
Clinical Education Coordinator
M.S., California University of Pennsylvania
Clinical Education Coordinator
M.S., California University of Pennsylvania