Integrated Performance Support: How planning and communication help keep skaters healthy and injury-free.

Transcription

1 Integrated Performance Support: How planning and communication help keep skaters healthy and injury-free. Reach for the Stars 2009 Lake Placid, New York Charlene Boudreau Director of Sports Sciences & Medicine, U.S. Figure Skating

2 The concept of Performance Support Teams is not new. The Performance X-Pod: Skater 3D! PERFORMANCE Parent Coach The size of a team can vary with age and competitive development. CHARSolutions, LLC In a perfect world, every athlete would have his or her own personal, well-oiled team of support personnel. The Performance 8-Pod Life would be simple.

3 Parents are part of the original team. CHARSolutions, LLC

4 We are fortunate that such a variety of resources is readily available but Who is communicating with whom? Is training (volume, workload) being monitored? CHARSolutions, LLC What s the plan???

5 Planning sounds boring. Complicated, unclear, overwhelming; Too time-consuming, too distracting; Too much to handle; Creates more problems than it solves. But at what expense? While we re busy being busy, our athletes are at risk of becoming sick, injured and over-trained. Undefined and/or un-communicated plans can obscure a once-clear vision of PERFORMANCE. Key components of an effective support system are overlooked: Education Cohesiveness Communication Relationships Before we apply what planning is We have to believe in what it does:

6 Principles of Planned Conditioning 1. Overload 2. Progression 3. Adaptation 4. Use/Disuse 5. Specificity 6. Individuality Cope with Demands Know Status Be Supported Stay Healthier (Longer) Reduce Injury Stay Mentally Fresh Recover Taper Perform Better Achieve Goals

7 Planned Conditioning allows us to: Cycle intensity and training objectives. Prescribe training that is specific not only to the sport, but to an athlete s individual abilities (tolerance to training stress, recoverability, outside obligations, etc). Increase training loads over time (allowing some workouts to be less intense than others). Train often enough not only to keep a detraining effect from happening, but to also force an adaptation. and help prevent OVERTRAINING. 28% Proportion of athletes at 1996 Summer Games who reported they had overtrained for the Games and that this overtraining had a negative impact on their performance. (Source: United States Olympic Committee)

8 Under-Training Over-Loading Over-Reaching Over-Training Negligible training adaptation No performance improvement Positive training adaptation Minor performance improvement Short-term (days) Reversible with recovery Optimal training adaptation Optimal performance improvement Necessary to improve performance at elite level Long-term (weeks, months) Irreversible with recovery Negative training adaptation & signs of OTS Performance suffers chronically Competitive season is over Zone of Enhanced Performance This is what the coach is trying to manage! Adapted in parts from Armstrong & VanHeest, 2002 and Wilber, 2008

9 Glycogen Depletion? Recovery, glycogen, carbohydrate Immunosuppression? Stress, cortisol, WBC, illness Autonomic Nervous System Imbalance? Involuntary homeostasis, sympa (accel), para (brake) Central Fatigue? Carbohydrate, BCAA, serotonin, sleepiness, lethargy, moodiness Elevated Cytokines? Stress, inflammation, ILs, CNS, adrenal, gonadal Lactate Weight Sleep Quality Appetite Healing Menstruation Concentration Self-Esteem Performance Enter: Rest/Rec HR Fatigue Soreness Injury Illness Apathy Lethargy Fear of Comp Moodiness Integrated Support

10 Education Cohesiveness Communication Relationships TRAINING~HEALTH~LIFESTYLE~ENVIRONMENT Fitness Technique Nutrition Psychology Volume, intensity, recovery, taper, technique, competition, colds, fever, GI infection, menstrual dysfunction, sleep, daily schedule, nutrition, housing conditions, leisure activities, family, roommates, teammates, coach, job, school CHARSolutions, LLC Every successful venture has a plan What s ours?

11 Plans encourage our team members to communicate often amongst themselves to ensure appropriate volumes and workloads generate regular cohesive team reports bring major events and their on-ice implications to everyone s attention Plans allow us to identify (and discuss) goals strengths and weaknesses opportunities for improvement personal resources (human & financial) athlete/coach resources coach s PLAN (where you all want to go and how you intend to get there) Lead. Relationship Building Performance Planning Pyramid Plans encourage communication of the seasonal plan the business plan your role the support team s role all expectations and goals Regular communication helps build familiarity and trust. Be part of the support team. What s the plan? Ground Work & Leg Work EDUCATION ~ EDUCATION ~ EDUCATION CHARSolutions, LLC Plans help us understand what you need what athletes need what coach needs what you re being told Try to understand WHY. Talk about things with each other.

12 Communicate Support the team approach in productive training and resolving problems. If you think the skater might benefit from additional off-ice activities, discuss it with the team to make sure work volume is managed appropriately. If the skater is struggling with stress at school or home, discuss it with the team to understand how it may affect performance on the ice. Keeping everyone in the loop every step of the way builds a level of familiarity and trust that ultimately benefits the skater. Keep it Simple At least to start, focus on finding team members who can support you in the areas you need it most. If you need of someone to teach your skaters about nutrition, focus your efforts on finding a good nutritionist first, and worry about the sport psychologist later. Good practitioners can help you find other good practitioners that may eventually become important to your program. Resist the temptation to overload the team! The best performance support team members are there when you need them and not when you don t, and they always seem to know the difference. They are not in it for personal gain and ALWAYS have the best interest of the team in mind.

13 Success in competition should be the outcome of quality training, not chance or luck. It should be planned for and thus expected. FACTS: Appearance is important. Nutrition affects performance. Food is the only fuel. Food should be fuel, not fear. Under-eating slows metabolism. Nutrition can be planned. MYTH: Eating is bad. FACT: It doesn t matter how good you look if you can t perform.

14 Success in competition should be the outcome of quality training, not chance or luck. It should be planned for and thus expected. w.r.t. Training. Eat foods that support daily training requirements in terms of total energy, fuel sources and metabolic catalysts. Cover the basics of variety, color, timing, carbs, protein, and fluids, and extend this to recovery. w.r.t Recovery. Take advantage of the post-exercise insulin response to replenish glycogen, attenuate tissue breakdown and promote tissue accretion grams carb plus grams protein within min of workout; Followed by a mixed meal. Repeat snack after meal if tough session. Fueling for Performance w.r.t. Cortisol. Insufficient carbohydrate can lead to elevated cortisol grams/kg body weight. 130 lbs: grams; 190 lbs: grams. w.r.t. Physique. Balance calorie intake with training expenditures. Time calorie intake to maximize use and storage. Obtain calories from sources that enhance metabolism and minimize waste and unnecessary hormonal responses. w.r.t. Mental stress. Address / overcome nutrition and food related challenges that can increase mental stress.

15 Nutrition and the Immune System Adequate carbohydrate intake maintains glycogen stores and therefore plasma/muscle glutamine. Glutamine is a fuel source for immune system cells. Adequate carbohydrate intake keeps glutamine levels higher during intense training and helps return levels to normal after exercise. Adequate carbohydrate intake also attenuates the cortisol response to exercise. Note: Carbohydrate during exercise is used to maintain blood sugar levels, not for glutamine synthesis. A diet low in carbohydrate and high in protein may create a condition of acidosis, which requires buffering with glutamine, reducing its availability and increasing susceptibility to infection. Supplemental glutamine will not be effective It only prevents muscle breakdown for glutamine and preserve immune cell integrity in very extreme exercise conditions.

16 Success in competition should be the outcome of quality training, not chance or luck. It should be planned for and thus expected. Challenges in the name of Appearance: Inadequate calories. Over-reliance on protein and fat. Under-reliance on carbohydrate. Substitutes (supplements, ergogenic aids). Poor recovery. Failure to practice eating/drinking. Failure to plan daily food intake. The common eating pattern of aesthetic sport athletes is typified by infrequent meals with a heavy emphasis on a large end-of-day meal. This is not useful for meeting athletic goals because it is guaranteed to create large energy deficits during the day. These deficits cause low glycogen, muscle catabolism and hyperinsulinemia. Hyperinsulinemia encourages the manufacture of fat. If caloric intake is inadequate, the body reduces the metabolic mass (ie muscle mass) to make a downward adjustment in the metabolic rate and the need for calories.

17 Success in competition should be the outcome of quality training, not chance or luck. It should be planned for and thus expected. Eat Early and Often Smaller Mixed Meals (5-6 per day) Insulin Steady Preferable during day Large HC Meals (3 per day) Insulin Spikes OK post-workout

18 Success in competition should be the outcome of quality training, not chance or luck. It should be planned for and thus expected. There is a direct link between fatigue and muscle glycogen depletion. Figure 2. Long-term failure to replace glycogen leads to tissue breakdow n. glycogen used glycogen replaced tissue breakdow n

19 Success in competition should be the outcome of quality training, not chance or luck. It should be planned for and thus expected. After exercise, the dietary goal is to provide adequate energy and carbohydrates to replace muscle glycogen and to ensure rapid recovery. If an athlete is glycogen-depleted after exercise, a carbohydrate intake of 1.5 g/kg body weight during the first 30 min and again every 2h for 4 to 6h will be adequate to replace glycogen stores. Protein consumed after exercise will provide amino acids for the building and repair of muscle tissue. Therefore, athletes should consume a mixed meal providing carbohydrates, protein, and fat soon after a strenuous competition or training session. (ACSM, ADA, Dietitians of Canada Joint Position Statement on Nutrition and Athletic Performance, 2000, p 2131)

20 Success in competition should be the outcome of quality training, not chance or luck. It should be planned for and thus expected. Food Item Amount Carbohydrate Protein Ratio Fat Calories Vit A Vit C Vit E Sodium Potassium (g) (g) CHO:Prot (g) (Kcal) (ugre) (mg) (mg ate) (mg) (mg) Bagel w / Peanut butter 1w / 2 tbsp Yogurt w / Grapenuts 8oz w / 1/2 cup Solid Foods PBJ (w hite bread) 1 sandw ich PBJ (w heat bread) 1 sandw ich Pow erbar (basic) 1 bar (65 g) Pow erbar Bites 1 bag (50 g) Clif Bar (non-iced) 1 bar (68 g) Milk (2%) 8oz Milk-based lactose casein Liquid Nutrition Milk w / Chocolate Syrup 8oz w / 2 tbsp Milk-based lactose, sucrose casein Carnation Instant Breakfast 1 can (10 fl oz) Milk-based lactose, sucrose milk Boost 1 can (8 fl oz) Lactose-free sucrose,fructose milk Ensure 1 can (8 fl oz) Lactose-free sucrose,fructose soy,w hey,milk SlimFast 1 can (11 fl oz) Milk-based sucrose,fructose milk Gatorade Nutrition Shake 1 can (11 fl oz) ??? ????? VitA, VitC, VitE values based on Dietary Reference Intakes (DRI) for Adult Males (Vit A 1000 ug RE, Vit C 60 mg, Vit E 10 mg ate) Fat is almost exclusively used or stored in response to day-to-day fluctuations in energy balance. Am J Physiol Endocrinol Metab, 1988

21 Success in competition should be the outcome of quality training, not chance or luck. It should be planned for and thus expected. Bottom Line: Carbohydrate is GOOD Adequate carbohydrate intake maintains glycogen stores and therefore plasma/muscle glutamine. Glutamine is a fuel source for immune system cells. Adequate carbohydrate intake keeps glutamine levels higher during intense training and helps return levels to normal after exercise. Adequate carbohydrate intake also attenuates the cortisol response to exercise. Note: Carbohydrate during exercise is used to maintain blood sugar levels, not for glutamine synthesis. A diet low in carbohydrate and high in protein may create a condition of acidosis, which requires buffering with glutamine, reducing its availability and increasing susceptibility to infection.

22 Success in competition should be the outcome of quality training, not chance or luck. It should be planned for and thus expected. Poor planning can create negative training. Glycogen Depletion? Recovery, glycogen, carbohydrate Immunosuppression? Stress, cortisol, WBC, illness Autonomic Nervous System Imbalance? Involuntary homeostasis, sympa (accel), para (brake) Central Fatigue? Carbohydrate, BCAA, serotonin, sleepiness, lethargy, moodiness Elevate Cytokines? Stress, inflammation, ILs, CNS, adrenal, gonadal Lactate Weight Sleep Quality Appetite Healing Menstruation Concentration Self-Esteem Performance Rest/Rec HR Fatigue Soreness Injury Illness Apathy Lethargy Fear of Comp Moodiness Poor nutrition can do this too!!

23 Success in competition should be the outcome of quality training, not chance or luck. It should be planned for and thus expected. The dynamics of energy and fluid intake should match the dynamics of energy and fluid usage. ~Dan Benardot

24 Success in competition should be the outcome of quality training, not chance or luck. It should be planned for and thus expected. Early Warning Signs of Disordered Eating Preoccupation with food; talks about food a lot Preoccupation with weight Dissatisfaction with body Skipping meals Repeated comments about feeling fat Severe food restriction Eating only safe, healthy, or fat-free foods Not eating around others Often cold or chilled (esp away from rink) Wearing baggy clothes Binging/purging Excessive exercise (i.e. additional exercises/workouts which are not part of the program) I have never seen a patient who suffers from anorexia or bulimia who does not have a severe self-esteem problem. It s not a nutrition problem.

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