keys to the car

18 06 2009

At some point, every coach has to step back and let athletes discover on their own.  This can be technique learning, race tactics or time management.

The lessons learned through discovery based learning are much more powerful than any directed or facilitated learning.  With every athlete there will be a different point that discovery based learning can be introduced.  Younger athletes who have not acquired any “bad habits” can benefit from discovery very quickly.  Older athletes and adults who have accumulated more numerous experience, both good and bad will need more of a guided approach to discovery based learning.

I have one such athlete who I feel is ready for more discovery based learning right now, both for race strategies and tactics as well as technical learning.

So, I’ve handed over the keys to the car and until its back in the garage in one piece I’ll be making some discoveries of my own!

Alan

NOTE: dragon boat and generic training notes will be going on line shortly.





Ultra-Endurance Competitors: Lessons From Sled Dogs In The Iditarod

15 12 2008

ScienceDaily (Oct. 5, 2008) — Dogs are often called “man’s best friend,” and rightly so. Consider, for example, that they never interrupt us when we talk, are always happy to see us when we arrive home, and provide comfort when we are lovesick. Since dogs became domesticated 15,000 years ago, they have worked with and lived next to humans, which some say may account for the special bond.  Each of the 400 breeds and varieties are unique, but only one stands out as the ultra-athlete canine: the racing sled dogs.


Racing sled dogs are best known for their “mushing” each March during the Iditarod Trail Sled Dog Race, the world’s longest sled race. They are the premier ultra-endurance competitors, covering 1,100 miles from Anchorage to Nome, Alaska, sometimes in just nine days. It is unclear how they can keep running, despite heavy blizzards, temperatures as low as –40°F, and winds up to 60 mph.  No other animal has been found to come close to the physiological attributes these dogs display.

Dr. Michael Davis has focused on the mysteries of this breed for work for more than a decade. The professor at the Oklahoma State University’s Center for Veterinary Health Sciences will discuss his recent findings entitled, “Metabolic Strategies for Sustained Endurance Exercise: Lessons from the Iditarod.” His presentation is part of the American Physiological Society’s (APS) conference, The Integrative Biology of Exercise V, being held September 24-27, 2008 in Hilton Head, SC.

Lead dogs heading out of Willow at the start of Iditarod 2007. It is unclear how these racing dogs can keep running, despite heavy blizzards, temperatures as low as –40°F, and winds up to 60 mph. No other animal has been found to come close to the physiological attributes these dogs display. (Credit: iStockphoto/Matt Cooper)

How Do They Do It? The Exercise Physiology of Sled Dogs

The physiological understandings that Davis and his colleagues have uncovered thus far are extensive. Among their findings is:

Rapid Adaptation to Exercise and Endurance—The most striking feature of these canines is their ability to rapidly adapt to sustained strenuous exercise in 24-48 hours. Conditioned dogs display most of the metabolic changes that are found in human endurance athletes during their first day of exercise, including depletion of muscle energy reserves, increases in stress hormones, evidence of cellular injury (such as to proteins, lipids and DNA), and oxidative stress. However, with subsequent consecutive days of exercise at the same intensity, these changes are reversed. Within four days after exercise begins, the metabolic profile of the dogs returns to where it was before the race began, despite their sustained, strenuous exercise. When human ultra-athletes become fatigued, they stay that way until a period of recovery that may take a full day.

Enormous Aerobic Capacity—Racing sled dogs have enormous aerobic capacity. While the untrained sled dogs have an average aerobic capacity of 175 ml/kg/min VO2 max (ratio of volume of oxygen to body weight per minute), the aerobic capacity of the fully conditioned sled dogs is estimated to be about twice that (300 ml/kg/min).

[Alan: NOTE elite human cross country skiers are in the 80-90 ml/kg/min aerobic power range- less than 30% of the top sled dogs in peak form!]

Using A High-Fat Diet to Fuel Exercise—During periods of racing, sled dogs can burn up to 12,000 kilocalories per day (kcal/day). This means that a 55-pound sled dog will consume the equivalent of 24 McDonald’s Big Macs to fuel their run on any given day. Some of the running dog’s high-fat diet is converted to energy in the liver, and used as fuel in the initial stages of exercise. Preliminary data suggests that this process is a desirable trait intended to efficiently support exercise in the racers. It is worth noting that humans would need 72 Big Macs to fuel the power they need to make a day’s run, assuming their body could absorb and process all the fat contained in the beef.

Next Steps

The mechanisms that make these four-legged athletes premiere in performance is still unknown. Dr. Davis theorizes that it may involve the regulation of extremely thin membranes in the muscle fibers and changes in the cells that are responsible for the body’s energy production. “These are one-of-a-kind athletes. What we learn from them will undoubtedly tell us a lot about human performance as well.”





Sport Psychology: Integrated Support Team perspective

14 12 2008

Here is a summary of my notes from Dr. Charles Cardinal’s presentation at the 2008 Sport Science and Technology summit

Pre-planning rationale
Integrity in the plan
Program approach and individual approach

Program model

  • Observation
  • Sport analysis
  • Team / individual assessment
  • Concept utilization
  • Skills / strategies
  • Implementation | simulation
  • Evaluation in competition and training
  • Observation

YTP integration
Preplan with HPD and coach(es)
Mindeval > instant feedback
Biofeedback stress report

Log

  • Daily goals
  • Weekly goals
  • Weekly technical evaluation
  • Professional attitude test
  • Weekly training chart

Tracking and monitoring

  • IST- google docs
  • YTP | Excel | Adobe
  • Feedback athletes / coaches/ IST
  • End of year reports

No more thinking at start or (or T-5 min)

Debrief

  • Skills (psychology)
  • Technical (sport skills)
  • Plan | tactics | strategy
  • Warm up and warm down

Coach feedback

  • YTP
  • Assess results
  • Team climate
  • Intervention
  • Coaching behaviour
  • Leadership style
  • Video coach at work | training | competition | social

Program evaluation

  • Athlete
  • HPD
  • Coaches
  • IST

Major Games Years

  • Team only
  • Nothing new refine and consolidate

Coach athlete session with sport psychologist

  • Athlete must do session to overcome issues or they are off the team
  • Sport psychology for coaches

Coach confidence

  • No hesitations ever or athletes lose confidence




Travel logistics for “away” races

12 12 2008

GENERAL CONSIDERATIONS

  • See about ordering special meals (high protein/lower carb for the first meal and higher carbs/vegetarian before landing)
  • For important events or long 8+ hour flights, an upgrade to business class would be very beneficial to keep you comfortable and better rested.
  • Try to book direct flights to your destination. Saving on the flight and compromising your perfomrance is a waste of money, time and effort
  • Carry bike shoes, pedals, helmet, race clothing, swim goggles, running shoes and other irreplaceable items in your carry on bag(s)
  • Ship your bike back cargo after the event if traveling more.
  • Ensure you have all medical needs covered;
    • copies of all prescriptions for customs, local MD’s, reordering, etc.- be aware that some medications may be illegal in the places you visit even if legal at home!)
    • extra prescription medication
    • extra eyeglasses and contacts- prescription as well
    • travel and sport accident insurance

JET LAG

  • Allow 1 day adaptation per hour of jet lag
  • Allow 1 day adaptation per 5 C temp/humidex difference
  • Options to minimize
    • begin adapting sleep-wake-meal cycle a couple of weeks earlier up to 4 hours advance / delay only at 1 hour every 3-4 days
    • training: adjusts intensity to match race time and race time zone ASAP
    • reset circadian rhythm quickly through meals and sunlight. Adjust to your anticipated race day sleep pattern from when you arrive.

HYDRATION

  • Request lots of water be ready for you at your seat
  • plan on 1 litre/hour even on short flights
  • do not depend on in flight service which can take 60-90 minutes from when you board the plane
  • consider a nebulizer specific for travel (i.e. something like this) to hydrate the air you breath on the plane (airplane air is very, very dry and dried out mucous membranes can increase the risk of infection)
  • If you can bring some of water of your own and carry a big empty bottle for the flight crew to fill for you later when things settle down

INTERNATIONAL

  • Make sure your passport is still valid until 6 months after your trip.

Major events (Nationals, Worlds, World Cups)

  • Allow maximum time for adaptation at venue, no cutting corners!
  • Even driving time need 1 day recovery / 2 hours driving for peak performance
  • We go together to make sure we get the best out of you!




SPIN 2008: Nutritional habits of Canadian Olympians

11 12 2008

Here are my notres from a presentation by Kelly Anne Erdmann from the Canadian Sport Centre Calgary on her research into the nutritional habits of Canadian Olympians

Take home messages

  • Sources of dietary information for athletes
  1. Family and friends
  2. Strength trainers
  3. Team mates
  4. Coaches

…14.  Dietitians!!!

  • Men and women 300 kcal below optimal level based on energy expenditure estimates
  • For women <300 kcal below optimal results in elevated risk of amenorrhea

Dietary considerations: macronutrients

CHO 50-55%

  • Low % re optimal is due to higher overall caloric intake
  • 6 g/kg body weight is ideal
  • Endurance athletes needs more than 6 g/kg; at 20+ hrs of training 10 g/kg

PRO 15-35%

  • 1.2-1.4 g/kg
  • Adequate protein intake

FAT 20-25%

  • 1 g/kg
  • Adequate fat intake

Quantity of caloric intake is sufficient for many athletes
Timing of intake needs more careful monitoring to optimize refueling and recovery strategies

Dietary considerations: Micronutrients

Low levels: B9 and Ca

  • Folate (B9) for immune system
  • Calcium for women

Above “tolerable” levels: B3, D, Mg, Zn

  • B3 (Niacin) = facial flushing
  • D no known side effects
  • Magnesium diarrhea
  • Zinc part or iron-copper-zinc negative feed-forward cycle

High performance considerations

Awareness of CHO deficiency signs

  • Poor recovery
  • Heavy muscles
  • Lower lactate production and loss of power at peak aerobic power and higher
  • Loss of lean body mass
  • Increase of fat mass (CHO needed to burn fat)




Sleep and performance

5 12 2008

A few weeks ago I attended the Sport Innovation (SPIN) conference and was lucky enough to hear Dr Charles Samuels present on the latest research in sleep and human performance. Dr. Samuels works at the Centre for sleep and human performance in Calgary Alberta.  As it turns out Canada is a world leader in understanding the effects of sleep on human performance.

Here is a summary of the note I took at the presentation;

Delay in the natural sleep phase causes athletes (especially teenagers) to stay up too late: too much stimulation late in evening/night and not enough light in the morning

Most important element in good sleep habits is a routine;

  • same bed time and waking time every day of the week
  • cultivate ideal sleep environment
  • high performance athletes need approximately 9 hrs of sleep on average. Minor deficits can be made up within 24-48 hrs

REM cycles dictate sleep – wake cycles

  • Cycles are 2 hours ± 30 min
  • Natural sleep duration multiples of REM cycle
  • Forcing waking in mid-REM leads to poor performance

Target exercise at optimal times re sleep habits

Adjust training schedule from 7 am workout to 9:30-10 am pushes sleep cycle back

No training within 3-4 hours of bed time keeps cycle from moving forward

Chronotype: Mid-range is most common

  • Bedtime 11-12 pm
  • Wake time 8-9 am
  • Nap time 2-3 pm (max 30 min)
  • Total sleep time: 9 hrs

Basic science of sleep: sleep is driven by fatigue debt that begins accumulating on waking

Three factors affecting sleep

  • homeostatic function: sleep quantity = sleep debt
  • circadian: sleep quality = minimal disruptions (internal or external)
  • ultradian: circadian timing = light exposure (10 000 LUX)
    • Key hormone: adenosine accumulates with increased sleep debt

Circadian physiology

Genotype dictates diurnal preference

Core temperature: lower core temp encourages better sleep early and late in sleep cycle. Core temperature lowest in deep REM sleep- Japanese layered quilts (early sleep thinner layers- deep sleep thicker layers, more thermal layering over core than extremities)

Melatonin secretion: related to light exposure, peak melatonin levels occur with lowest core temperatures

Phase adjustment: related to light exposure, modified by light therapy. Melatonin therapy is very risky and best left to sleep experts (not GP or sport MDs)

  • Light therapy: 30 min @ 10 000 LUX within 60 min of waking can push sleep cycle back

Amount of sleep

Determine true sleep needs: cover all clocks, no noise, no light, comfortable and go to sleep when tired and wake when ready. Repeat for 2-7 days to establish baseline

Factors affecting timing of sleep

  • Endogenous (physiology, fatigue, etc.)
  • Exogenous (noise, light, ambient temperature, humidity, barometric pressure, etc.)
  • Jet lag

Quality of sleep

  • Environmental factors (allergies, pollutants, chemical)
  • Sleep disorders
  • Actigraph: a  small sensitive 3D accelerometer worn to monitor sleep-wake cycle patterns

Jet lag

Begin adjusting 2 weeks earlier and allow four days after for smoothest transition

Sleep periodization planning

  • Sleep screening
  • Daily sleep log
  • Design a sleep program
  • Light therapy
  • Jet lag management
    • Awareness of sleep cycle
  • Learn what each athlete needs for sleep
  • Manage sleep debt on micro scale first, macro scale second
  • Minimize disruption of sleep-wake cycle
  • poor sleep requires help
  • rest and sleep important for active recovery
    • Sleep adequate? Don’t changing anything?

Sleep management

  • Limit exposure to TV and LCD screens in 2 hrs prior to sleep time
  • Includes video games
  • Computer screens
  • Anything mentally stimulating
  • Wind down before sleep time- quiet, relax

Insomnia/hypersomnia

  • Missing REM
  • Interrupted REM
  • Forced arousal (waking) = reduced test
  • Manipulate rhythm 30-40% resistance
  • Eating re sleep recovery
    • 4 hrs prior to sleep onset
    • Digestion affects sleep to same degree as performance

Injury

  • Post concussion
  • Insomnia an issue
  • Hypersomnia not an issue

RESOURCE TO READ





pay it forward

4 12 2008

After a very long period of neglect, I’m cleaning the cobwebs and dust off the coaching blog.

Since March of this year, I was swamped with preparing for my first major multi-sport games as part of my day job as high performance director for a Canadian Paralympic Team.  After all was said and done, man that was a big project!  So many layers.  So many interacting agencies. So many conflicting agencies!

The fact that the Paralympic were in Beijing didn’t make it any easier.  The distance, time difference, cultural nuances, laguage issues all made the preparations all that much more important.

I also attended a Sport Science and Technology conference and a Sport Leadership conference.  I’ll post some notes from these as I transcribe them.

Paralympics aside, I think the most valuable exercise of the year was preparing a report on the last quadrennial (a 4 year training cycle inherent in Olympic and Paralympic sports) and a strategic plan for the next two quadrennials.   That’s right, Olympic and Paralympic success is rooted in how well you prepare at the sport admin level than at the coach and leadership level.  Only then can you support serious World Class athletes in their pursuit of excellence.  I heard this from many different places, in many different ways, in many different languages, but the message was the same.

Here’s a challenge for each coach who is serious about the success of their program; are you brave enough to look deeply into your program and do a thorough analysis of the good, the bad and the ugly?  In high performance sport we follow a version of the business world’s SWOT analysis; strengths, weaknesses, opportunities and threats.  We than back that up with statistical data on performance variables obtained in competition and in controlled evaluations.  And as if that’s not deep enough, we then dig deep into the program supporting the athletes looking for system errors as well.  From there we set up strategic initiatives and performance benchmarks/goals targeted at the sport administration, program leaders, coaches and athletes.

In the end you, if you’ve been truthful and honest, you have a series or cold hard facts staring you in the face. Facts that are your blueprint to success.  Its a long, hard, ruthless process.  However, if it makes my program stronger and gives us the direction required to be gold medal threats in 2012 and 2016, so be it.

I’m doing the same for my elite athletes who are world class.

To truly be world class, every aspect of my athlete’s preparation needs to be world class as well, including me as their coach.

While an athlete may not know or want to know all the details of the next few weeks of their life, career and training plan, as their coach I need a plan in place looking 4-8 years ahead to ensure their long term development is not left to random chance (aka evolution), but is designed with intelligence.  Without this plan, a coach is reactionary and not proactive. And if you’re not planning for the high performance needs of the future you’ll never be ahead of the curve but constantly catching up and competing for second or lower.

Over the next few posts I’ll pass on some of my “take home” messages for coaches, regardless of whether your athletes are world class or you as a coach are looking to meet world class standards.

Sneak preview;

  • Sleep and high performance
  • Integrated sport psychology
  • Nutritional considerations in high performance athletes
  • The importance of coaching teams
  • and other stuff I can’t remember

In closing, I was talking with some elite level coaches at the conferences and almost all the truly dedicated coaches were coaching becasue they believed they could make a difference AND they believed that in making a difference they were repaying those who made a difference in their lives by passing that on to another.

Pay it forward- its not about me.  Its all about you, and those you will influence through your actions.





Engineered Athletes in action

19 08 2008

Here is a quick update on some of the Engineered Athletes and teams I coach.

IDBF Club Crew Championships (Penang, Malaysia): Dragon Boat

Victoria BC’s Gorging Dragons (training program and performance analyses) earned a Silver medal in the 500 m, and Bronze medals in the 2000 m and the 200 m and 2nd in the 500 m premier division mixed crew races.

full results coming…

IVF Sprint Outrigger World Championships (Sacramento CA): outrigger canoeing

Kathryn Ginther of Penticton BC (training program, technique and performance analyses) came home with three Bronze medals from the V6 1000 m, V6 500 and V12 500 m events.

full results

Canadian Triathlon Championships (Kelowna BC)

ELITE RACE

Martina Wan (full program, performance analyses and technical coaching support) announced herself in her first elite race as an up and coming force to be reckoned with in women’s triathlon.

On the bike, Martina worked super hard and was the strongest rider in the chase pack as reflected in her 4th fastest bike split! She performed a clinic in T2 skills posting the second fastest bike to run transition and led the chase pack onto the run in 6th places.  Martina pushed harder than she ever had in a race to finish 11th overall and 8th Canadian!

Well done Martina!

AGE GROUP RACE

2008 World Champion and now 2008 Canadian F4044 Champion; Stephanie Kieffer (full program, performance analyses and technical coaching support) was unstoppable!

Stephanie was also 3rd overall in the women, but only after the the eventual winner and second place finisher had chased her down on the run.

With over 25 participants in the race, LETC (program and technical coaching) was solid across the board with four podium appearance and nine automatic qualifications (q) for the 2009 ITU Olympic Distance Worlds in Australia!

OA GENDER CAT NAME SWIM BIKE RUN TIME
ELITE WOMEN
11 8CAN ELITE Martina Wan TP
22:03 1:10:11 0:42:04 2:16:10
AGE GROUP
10 10 3M40-44 Alan Carlsson q 20:50 1:02:18 0:40:39 2:05:45
41 3 1F40-44 Stephanie Kieffer TP q 21:29 1:06:30 0:44:20 2:14:23
66 61 7M25-29 Doug Giles q 29:41 1:05:47 0:40:57 2:18:29
76 69 8M25-29 Rob Eakin q 27:36 1:07:04 0:43:33 2:20:22
117 17 3F20-24 Justine Clift q 24:51 1:10:57 0:46:52 2:25:04
167 33 4F30-34 Elizabeth Urbach q 29:22 1:11:43 0:46:14 2:29:55
174 140 16M25-29 Brian Roth 27:35 1:09:59 0:50:35 2:30:35
175 35 7F35-39 Lynda McCue q 28:56 1:13:47 0:45:32 2:30:43
196 47 7F25-29 Jody Wright q 26:17 1:12:51 0:50:23 2:32:21
248 72 16F35-39 Heather Caldwell 26:08 1:17:49 0:50:22 2:37:36
265 191 30M30-34 Andrew Harlos 28:35 1:14:04 0:53:47 2:39:23
271 79 18F35-39 Stacy Gorkoff 27:57 1:19:18 0:48:13 2:40:21
289 84 14F25-29 Nicole Warren 29:14 1:19:06 0:50:19 2:41:43
294 208 35M30-34 Michael Ryan* 34:58 1:13:01 0:49:59 2:42:14
297 210 35M35-39 Denis “9½” Peregrym 36:13 1:09:04 0:54:22 2:42:25
316 220 35M45-49 Stan Rogowski* 32:39 1:20:01 0:46:21 2:44:29
326 226 28M50-54 Clayton Reichert 36:02 1:12:57 0:53:45 2:45:42
340 103 19F25-29 Caylee Wasilenko 24:41 1:21:28 0:58:12 2:46:48
342 104 20F25-29 Erin Bigelow 29:53 1:21:27 0:51:57 2:47:10
343 105 20F35-39 Alison Thompson TP 31:11 1:18:56 0:53:52 2:47:28
353 112 11F45-49 Bronwyn Masson 32:35 1:16:34 0:56:19 2:49:09
454 162 2F18-19 Andrea Reichert* 25:27 1:27:42 1:03:00 2:59:39
540 218 45F30-34 Marnie Richter* 35:52 1:28:26 1:11:48 3:19:59
554 229 2F65-69 Mary Battell TP q 41:55 1:32:00 1:08:28 3:28:16

TP Engineered Athlete training program

* LETC Alumni

q qualifier for 2009 Worlds

full results





Strength training resource

12 08 2008

For those of you who routinely prescribe strength training routines, here is a good resource for you.

Physigraphe is a series of templates and images to help you show your athletes what you’d like them to do.  If you’re like me and find describing new exercises a challenge this is an ideal resource.

Here is a sample program for core / rotational strength in paddlers;

The designer is Sylvain Lemaire, a strength and conditioning coach at the Olympic Stadium high perfomance facility in Montreal, Canada.

Very nice tool, thanks Sylvain!

Alan





Triathlon grrls

12 08 2008

Here’s a pic of my two top performers at the ITU Olympic Distance World Championships in June.  Both work very hard this past year to get to where they are- and are looking for bigger and better things in the years to come!

Martina was 5th overall and 3rd in the 25-29 category in only her second year training for triathlons.
Stephanie was 1st in the 40-44 category by only 13 seconds after leading from start to finish!

Both are competing in the Triathlon Canada Nationals Championships in Kelowna this weekend. This is Martina’s second draft legal triathlon as an elite, and Stephanie is looking to add a National title to her collection as well as place overall.

Alan