The 24 Hour Athlete: The Importance of a Balanced approach. Dr Giles Warrington. IARU Coaching Conference 25 th January 2009

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2 The 24 Hour Athlete: The Importance of a Balanced approach Dr Giles Warrington IARU Coaching Conference 25 th January 2009

3 Objectives Identify the importance of a balanced approach to sporting success To gain a clear awareness of the importance of good lifestyle practices in enhancing long-term athletic development

4 Lifestyle - the 24 hour Athlete

5 Determinants of Athletic Performance: 1. Genetics 2. Environment Training: Technical/Tactical/Physical/Mental Lifestyle Recovery/rest/sleep Nutrition Health Recreation Others

6 "In Sport the athlete is always left with the same options. Great athletes are not simply born great. No one is born a great Anything - great athletes are not born, they are made. They are a complex mix of genetics, environment, an indomitable will to win, often a sacrificial lifestyle, an excellent coach and if they are to be long - lasting, an obsession with consistency Sebastian Coe

7 PERFORMANCE LIFESTYLE PHYSICAL MENTAL TACTICAL TECHNICAL

8 An elite athlete trains for ~4 hours per day its what they do in the remaining 20 hours which ultimately may impact on their performance! Training Lifestyle

9 Life is full of STRESS Getting a Balance Appropriate training stress (eustress) may be beneficial Training is not the only stress Too much stress is bad and needs to be managed A balanced and managed lifestyle helps an athlete achieve their full potential

10 Getting a balance What are the key factors/stressors that may impact on your athletes performance?

11 Factors/Stressors Impacting on Performance Injury Environment Recovery Work Training Nutrition Performance Genetics Illness Sleep Health Relationships Recreation Personal Interactions Education (Adapted from Stone and Stone 2005)

12 Training places stress on the body Stress (overload) causes you to adapt Training stress must be progressive Too must stress is bad Too little stress and you won t improve Getting the work/rest ratio right is crucial Needs to be specific to the individual and reflect the demands of your sport Training

13 Relationship Between Training Stress & Performance Fitness Level/Training Response? Optimal Training High Overreaching Moderate Undertraining UPS Low Burnout Low Training Load High

14 Rest and Recovery

15 (Source: Stone and Stone, 2005)

16 Source: Budget

17 Rest/Recovery Training adaptation occurs during recovery periods Recovery sessions should be a central part of the training programme and planned accordingly Periods for rest and rest days should be built into each training phase and cycle Whilst structure and planning are important no training programme should be set in stone Some flexibility is required and additional rest taken when it is really needed There is no substitute for feel and experience!

18 Sleep.... Your natural Ergogenic Aid!

19 The Role of Sleep Natural recovery strategy and a critical part of the training process Essential for everyday health and recovery Athletes generally sleep longer and deeper Daily sleep requirements have been shown to vary considerably but it is generally recommended that athlete get at least 8 hours sleep per night The more hours slept before 12am the better Power naps have been shown to be effective but no longer than 40 minutes

20 Source: Brown 2004

21 Recreation How athletes spend recreational time will affect performance -so be serious about your recreation You are an athlete 24 hours a day,365 days a year! To reach full potential, recreation must be moderate and appropriate Binge drinking is common among athletes - not good Recreation can complement training - so choose your recreation appropriately (Source: NCTC 2005)

22 Illness and Infection Athletes are particularly open to infection after strenuous sessions - especially longer sessions Proper recovery from training/competition is essential Other stresses affect the immune system: psychological, environmental and nutritional stress plus sleep deprivation Poor lifestyle infection more likely Important to consider ALL lifestyle factors Self monitoring is an essential tool prevention is better than cure! (Source: NCTC 2005)

23 Self Monitoring

24 Avoiding infection Recognise when you are vulnerable Avoid infected people during vulnerable periods Wash hands frequently Good oral hygiene - mind your teeth! Avoid dehydration/dry mouth - saliva is important - Don t share drink bottles Make sure drinking water is safe, particularly when aboard Wear flip-flops in communal showers - avoid verrucas (which can stop an athlete from running) (Source: NCTC 2005)

25 5 Steps to Change: To seek continuous improvement you need to change current behaviour:- Step 1: Needs analysis what needs to change leave no stone unturned Step 2: Buy in to the change process this needs to be agreed Step 3: Change behaviour this takes time Step 4: Maintain changes and constantly review progress and refine accordingly Step 5: Believe in the process!

26 Darren Sutherlands Lifestyle Challenges Expectations Training Camps Recovery/Rest Serious Injury Qualification Training Study/Exams Down Time Nutrition Relationships Weight Regulation Fatigue/Overtraining

27 Darren s Journey to Beijing

28 Darren s Journey to Beijing S T U D Y Exams!! Russia Europeans OQ3 Focus on Study National Champs OQ 2 Focus on Study National Champs World Champs (OQ 1) S P O R T Fatigue Eye Injury

29 Diary Planning Tools: Goal Setting Year Planner Weekly planner Training Diary Weekly Review Time Manager Regular consultation, review & refinement

30 Weekly Review (Chemistry Cup - Poland) Notes: Still 2kg overweight with 2 days to go Didn t sleep well, feeling hungry Legs feel heavy Got beaten in semi-final Feeling a bit down Determined to take positives from the loss and move forwards

31 Example of Debrief

32 Weekly Review (Olympic Qualifier-Athens) Notes: Weight under control kg at beginning of week Feel strong and focused and have plenty of energy Looking forward to the competition and qualifying for Olympics

33 Typical Weekly Planner During Exam Period Morning : Evening MON Study Training Lunch Rest Study Rest Training/Study TUES Study Training Lunch Rest Draft outline of Sociology report WED THUR S Complete Draft of Sociology report for review Training Lunch Rest Review lecture notes for Health Psychology Tutorial Training Lunch Rest Review lecture notes for Health Psychology FRI Medical Review lecture notes for Catherine Lunch Rest Meet Lecturer agree assignment title SAT Genetics Training Lunch Rest Exercise Psychology Rest Rest Rest Rest Rest Training/Study Training/Study Training/Study Training/Study Relaxation SUN Genetics Training Lunch Rest Sociology Rest Relaxation

34 Day Before the Olympic Medal Fight!

35 No Excuses, No Regrets I am proud of what I have done to date, I couldn t fault my preparations coming into this competition right down to the very minute details. I dotted every I and crossed every T so whatever happened tonight all I could have done was my best and at the end of the day I would have been happy with that.

36 A balanced approach to lifestyle is the key to consistent sporting success This requires dedication, commitment and planning with the athlete taking responsibility for the process with the support of the coach

37 And Finally.. Work Hard Recover Well + = BEST PERFORMANCE Work alone is not enough to produce optimal performance A balanced lifestyle is a key part of the training process Effective planning is the key Self monitoring is essential

38 Confidence is in My Preparation Thank You for Listening