Invisible Training. Copyright USA Swimming, Inc. All rights reserved

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1 Invisible Training Copyright USA Swimming, Inc. All rights reserved

2 Since August 2007, Coach Scott Colby has been a Sport Performance Consultant for USA Swimming. Prior to that, Scott coached in New York, Ohio, Louisiana, Texas and served as an assistant at Dynamo Swim Club in Atlanta. His Louisiana team placed top ten at Nationals. His swimmers have placed in the finals at Olympic Trials, won 2 National titles and 7 Junior National titles including all four strokes, set three National Age Group Records, and won the Bob Kiputh High Point award at Nationals. Scott has also produced numerous Top 10 athletes. He holds a Masters degree in Physical Education and is an ASCA Level 5 coach.

3 Thanks To: Alicia Kendig, MS, RD, CSSD United States Olympic Committee Sports Dietitian & Athlete Performance Lab Coordinator Jackie Berning, PhD, RD, CSSD USADA Bob Seebohar, MS, RD, CSSD, CSCS Dan McCarthy, National Team Consultant Dr. Randy Wilbur, USOC Senior Sports Physiologist By Chris Rosenbloom, PhD, RDN, CSSD

4 Olympian Andrew Gemmell My resolution is to etc. The older I get, the more important it is to recover well. That's just one thing, although there's never a shortage of things I could improve upon! A B

5 Poor Nutrition Habits 3/4 FULL! 12 Hours Later! Pre-Training Monday AM During Training Monday Post Training Monday Pre-Training Tuesday AM

6 Good Nutrition Habits FULL! Hours Later! Pre-Training Monday AM During Training Monday Post Training Monday Pre-Training Tuesday AM

7 You don t get faster by training hard you get faster when you recover from hard training!

8 Nutrition: Why Important? Fuel normal daily activity and exercise Restore the body s energy levels Strengthen and Repair muscles, bones, etc.

9 Nutrition: Basic Tenets Eat to train, don t train to eat Competition in the Kitchen The 24/7 Athlete

10 Functional Fuel

11 Functional Fueling: The Facts Swimmers training regimen is comparable to tri-athletes, long-distance runners and cyclists. High volume, with various intensities Fueling must be similar to endurance athletes.

12 Functional Fueling: Carbohydrates Primary fuel for high intensity exercise Changed to glycogen for muscles & brain Replaces energy stores Primary Fuel Source > Carbohydrates

13 Functional Fuel: Carbohydrates Good Sources: 60% of calories

14 Functional Fuel: Carbohydrates Starchy vegetables (sweet potatoes, corn, peas) Fruit (whole fruit and 100% fruit juice) Whole Grains (rice, quinoa) Whole Grain Cereal (oatmeal, muesli) Whole Grain Cereal, Bread, Pasta Beans, Lentils

15 Functional Fuel: Carbohydrates 2013 Getty Images

16 Functional Fueling: Protein Builds, Prevents maintains, breakdown and of repairs muscle muscle Aids absorption of carbohydrates Red Blood Cells Protein should not be used as energy!

17 Functional Fueling: Protein Good Sources:

18 Functional Fueling: Protein Lean meat, fish & chicken Milk Cheese Nuts Yogurt Soy products Legumes (peas, beans) 15% of calories

19 Functional Fueling: Fat Fuels low intensity exercise Higher calories, balances energy needs Fights inflammation Improves health of eyes/skins

20 Functional Fueling: Fat

21 Functional Fueling: Fat Good Sources: 25% of calories

22 Carbs, Protein, Fat

23 Need to train hard to improve Hard training depletes immune system Fruits & vegetables replenish immune system Sleep also helps immune system recover

24 Body Composition

25 Body Composition: Gain/Lose Weight Changes in off season or early season Never before championship meets!!!

26 CLUB DEVELOPMENT DIVISION

27 Body Weight Maintenance Weight Loss Weight Gain LP = Lean Proteins WG = Whole Grains FV = Fruits & Vegetables

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32 Find a nutrition expert to help your team Nutritional Professional Coaches Athletes & Parents Educate your athletes and parents!

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34 Hydration: The Facts Water delivers nutrients throughout the body Athletes lose more water: Sweat, urine, respiration Slower to Rehydrate than to Dehydrate 1% Dehydration hurts performance Onset of thirst: 2% Dehydration (TOO LATE!)

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37 Hydration: Monitor Fluid Loss Some vitamins may temporarily change urine color Well Hydrated Good Job! Need 1-2 cups of water, Performance suffering Severely dehydrated! Poor Performance

38 Hydration: Additional Notes Use bottles with squirt tops Easy access between sets/intervals Do Not Share water bottles! Cool drinks good for hot environments, warm drinks good for cold water swims

39 Sport Drinks Contain helpful sugars and electrolytes For activities lasting 90 minutes or more

40 What is 6% Carbohydrate? 8 ounces = grams 14g Carbs (14/226.8) = 6% % of Recommended Daily Value (Based on 2,000 kcal/day)

41 What is 6% Carbohydrate? Fluid Ounces Grams of Carbs

42 Sport Drink Optimal Fluid Absorption Ryan, AJ. et al J. Appl. Physiol. 84: , 1998 FAST * p<0.05 slower than water and Gatorade. Water and Gatorade were not different from each other. Fluid Absorption (ml/cm/hr) 0% 6% SLOW 8% 9% All Sport PowerAde Water Gatorade Powerade All Sport Soda Pop -13%

43 Energy Drinks

44 Combine many different stimulants Short-term energy boostuses up carbs, hydration Drinks-Ill Effects Increased risk of stroke, heart attack, cardiac arrhythmia, death

45 27g Sugar 25g Sugar (1/3 box)

46 80 mg Caffeine 280 calories (sugar) 80 mg Caffeine 5 calories

47 Do Sports Drinks Work?

48 Danger of Dietary Supplements Products are not magic potions/pills. They do NOT replace: Healthy eating, Hard work, Training, Sleep Dietary supplements: vitamins, minerals, herbals, energy drinks, shakes, etc. can be harmful to your body and your health (and get you banned)! Do Not take any dietary supplement without first talking to your coach!

49 Supplements for Kids? There is no place in the sport of swimming, for our children, to be using sports-supplements which are clearly intended for adults. They aren t made for kids, they may not be safe in the first place, and the potential for great harm is present. - Frank Busch Retired USA Swimming National Team Director

50 Resources

51 Proper Fuel: Effects of Skipping Meals Starvation Mode Snacking often Lower body fat More energy Higher body fat Fatigue, lethargic 24 hours Deutz et al, 2000 Med Sci Sports Exerc 32(3)

52 Recovery CLUB DEVELOPMENT DIVISION Sport Performance Consultants

53 Recovery: When to Begin?

54 Post Training Recovery Carbs & protein absorbed quickly after exercise 30-Minute Start Window recovery ASAP!

55 Foam Rollers

56 Rollers

57 Cupping

58 Massage

59 Ice Bath

60 Compression

61 What is the Magic Pill?

62 Sleep: Cortisol Cortisol is a steroid hormone It is released in response to stress and a low level of blood glucose Cortisol increases blood sugar, suppresses the immune system, and aids the metabolism of fat, protein, and carbohydrate.

63 Sleep: hgh hgh is Human Growth Hormone Stimulates cell growth and regeneration Release highest during first part of sleep Important: Get to bed at a decent time Short sleep blunts the effect of hgh Illegal - Banned by IOC & NCAA

64 Recovery: Sleep is Crucial

65 Sleep Extension Study Stanford: 2 week baseline, 6 week extension, 2007 basketball, swim, tennis, football. Goal of 10 hours of sleep for approximately 6 weeks Swimming (n=5 men and women)-

66 Sleep Extension Study Improved speed, reaction time, turn time and kick strokes.51 seconds faster in 15 meter sprint 5 kicks more in stroke frequency.15 faster off blocks.1 second faster in turns Reduced daytime sleepiness POMS* improvements in mood *POMS = Profile of Mood States

67 Sleep Extension Study Athletes reported: Faster recovery time Better lift/cardio sessions Fewer injuries

68 Sleep Extension Study Mah quote many of the athletes in the various sports I have worked with, including the swimmers in this study, have, as well as broken long-standing Stanford and American record

69 Sleep and Health hours nightly live the longest Those with 8 Natural killer cells, part of immune system, are reduced by 30% when you stay up until 3am

70 Recovery: Lack of Sleep

71 Recovery: When to Eat Eat a carbohydrate snack before morning workouts (even if it s a small snack!) Bring a carbohydrate/protein snack or a sports drink for immediately after practice Eat a meal within 1-2 hours after practice and recovery snack

72 Sample Recovery Foods Chocolate milk* Rest of your sports drinks Bagel with peanut butter Turkey sandwiches Trail mix (nuts/dried fruit) Meal replacement shakes Granola or breakfast bars Fresh fruit Pita and hummus Fruit smoothies homemade *First-of-its-kind Study Shows Swimmers Gain an Advantage When They Recover with Chocolate Milk

73 Recovery Nutrition Ideas

74 By-Product Accumulation & Removal Recent research has indicated that in addition to lactic acid, other negative metabolites (Carbon Dioxide, Hydrogen ions, etc) contribute to impaired muscle performance.

75 What is Lactate Production? High Intensity = Anaerobic Pathway Lactic acid (muscle) and lactate (blood) Other by-products contribute to fatigue.

76 By-Product Accumulation & Removal By-Product Accumulation 1. Impairs muscle function 2. Technique decay 3. Compromise energy production pathways By-Product Removal 1. Takes place in muscle, liver and kidneys 2. Lactate can be used for energy 3.

77 Blood Lactate, Mmol/L Active vs. Passive Recovery The Effects of Active Recovery and Passive Recovery on Lactate Clearance Passive recovery Active recovery Recovery Time, Min

78 What Should I do for Cool Down? Event/Distance Orientation Duration Intensity Heart Rate Sprint Events (50-100m) Mid-Distance ( m) Distance (800m & above) min 65-70% min 70-75% min 75-80% (10 sec) (10 sec) (10 sec)

79 Active Recovery is Better! Faster recovery time Faster decrease in blood lactate levels Perform better at another race, workout, set

80 Problems? The pool deck or venue is cold? Very little time between events? Cool-down facility is not available?

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83 Resources

84 What do YOU need TODAY?

85 Resources Carbs 60% of calories Protein 15% of calories Fat 25% of calories

86 Apps (free) (free) ($3.99) MyFitnessPal Free LoseIt! Free

87 Resources

88 Web Sites USADA (US Anti-Doping Agency): USDA (US Dept. of Agriculture): CLUB DEVELOPMENT DIVISION

89 Nutrition Foundations If you remember nothing else. Remember these things.

90 Nutrition Foundations Eat a variety of foods from all food groups

91 Nutrition Foundations Make half your plate fruits and vegetables Make at least half your grains whole grains Vary your protein food choices

92 Nutrition Foundations Eat colorful foods (5-6 per meal)

93 Nutrition Foundations Eat early and often including recovery

94 Nutrition Foundations Drink early and often including recovery

95 Nutrition Foundations Drink chocolate milk after practice for recovery

96 Top 3 Nutrition Mistakes Thinking you can eat whatever you want because you train a lot Thinking more protein is better Overemphasizing Supplements*

97 CLUB DEVELOPMENT DIVISION Sport Performance Consultants

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99 The End