In “Essential of aquacycling”, “You will find different parts of the human anatomy and physiology, nutrition, planning workouts and finally a catalog of exercises to use as a memory aid.”

Here’s to you, four extracts from the book “Essential of aquacycling” :

• An extract on the anatomy,
• an extract on nutrition,
• an extract on the training program,
• and finally an example of exercise.

  ANATOMY

P 38

The degradation of lipids or fats

Triglycerides constitute the storage form of fats in the organism. Reserves are much important but they are less accessible to cells because they must be transported. They are used for races longer than 30 minutes but also at rest and fasting. 30 minutes waiting time of the maximum power of the degradation of the lipids corresponds to the time required for the mobilization of fatty acids from adipose tissue. This is why to burn fat and lose weight, you must carry an exercise at least 30 minutes at intensity close to 70% of VO₂max.

In animal cells, it is breathing (aerobic), that is to say, the breakdown of sugars and fatty acids in the presence of oxygen which will provide, through the mitochondria, most of the energy.

This energy must, after being excreted from the substrate, be stored as an intermediate compound : adenosine triphosphate (ATP).

ATP is found in small quantities in the organism. A violent exercise of a few seconds is sufficient to exhaust the entire stock. To continue the effort, it must be constantly re-synthesized.

  NUTRITION

P 51

Training begins at the table

In this part, we will observe that the muscles need energy to work. This energy comes from food, and that is why a balanced diet increases muscle yield and thus muscle performance. Power can provide many kinds of nutrients. It is possible to adapt the inputs depending on the individual and effort.

Conversion of chemical energy into mechanical energy

The muscle allows all the movements of the organism. Where does this mechanical energy produced by the muscle cells come from ?

In fact, the muscle converts chemical energy into mechanical energy. Most of the cells in the body are able to use as energy substrates glucose, fatty acids, amino acids in varying proportions. Some cells can use as an energy source only glucose. The role of the liver is particularly important because it stores food glucose as glycogen and overal it is the only organ producing glucose when the body is fasting.

  THE TRAINING PROGRAM

 P 67

The purpose of training is to produce metabolic, physiological and psychological adaptations that allow progress. The term adaptation refers to changes that occur in response to training. The body reacts to the burden of training in adapting and transforming. This transformation makes it able to respond to other loads and other stresses of different nature and intensities. These are physiological changes that are, with psychological factors and technique, behind the evolution of performance.

Planning

Planning involves the separation of the Year in smaller units, easier to organize. The main reason for planning is to bring the sportive to the best of his form. The annual plan must be built first. Then plan a season and then plan a week and a day.

Before defining a framework for planning, you must first :

• Set targets medium and long term,
• Know yourself perfectly
• Select means to achieve these goals.

  THE CATALOG OF EXERCISES

pp. 119 – 120

Exercise n°5      Elbows handlebar (or position Triathlete)

Object

Lower limb muscle strengthening

Instructions

Sitting on the pedaling saddle
Place your hands on top of the small or large handlebar
Bend the elbows and place your forearms on the handlebars

Variants

Vary the position of the hands on the handlebars
Vary the pedaling direction
Vary the pace
Lift the buttocks above the saddle (1 or maximum 2 inches)
Lift the buttocks and bring the chest near the handlebar
Varying the position of the feet (or bent tips)

Advice

Align wrist / elbow / shoulder for a good back
Breathe to the rhythm of your legs
Forced expiration (see chap. Respiratory)

Triathlete position (wrist / elbow / shoulder aligned)

 Buttocks raised above the saddle (1 or 2 cm or less)