2014 Commonwealth Games

July 23, 2014 marks the official opening of the Commonwealth Games in Glasgow, Scotland. The Commonwealth Games are a tradition that started in in Hamilton, Ontario in 1930 where 11 countries had 400 athletes take part in 6 sports and 59 events. Since its inception, the Games have been held every four years (except in 1942 and 1946 because of WWII), and has grown into the third largest multi-sport event in the world.

The Commonwealth Games stands out for its relaxed atmosphere, the unique characteristic of having one common language, English and is frequently referred to as ‘the Friendly Games’. This year the event will host 70 different nations and include 17 sports with 261 medal events as well as offering a record 22 para-sport medal events.

The Queen’s Baton Relay is a tradition that was introduced in 1958 and invites everyone to get involved in the excitement leading up to the event. For the Glasgow games, the Relay will include 4,000 torchbearers and will cover 190,000 km.

While the athletes are at their physical peak, the closer the Games get, the more important mental skills become as participants get ready to compete at an elite level. With so many talented people in one place sometimes winning and losing can come down to whether or not an athlete can keep it together under pressure. With over 6,000 athletes and officials participating and over 1 million visitors to the city, there is no doubt that this Games will be an exciting one to watch.

Nutrition and Performance - SIRC newsletter

From training and competition to recovery plans, proper nutrition is important for both competitive and recreational athletes alike. Consuming a well-balanced diet enables your body to adjust to training, fuels your muscles for competition and ultimately helps you obtain optimal performance. With all the nutrition recommendations available online today, it can be difficult to separate the good information from the bad. That is why SIRC has compiled articles on caffeine and its effects on the body, advice on what to eat and when, recommendations for carbohydrate, fat and protein intake and some common nutrition beliefs you may be surprised to find aren't true.

For more information: http://www.sirc.ca/newsletters/mid-mar14/index.html

Nutrition on the Road

Nutrition is a key part of any athlete's training strategy, but it can be difficult to keep it up when travelling for competition. Usain Bolt recently revealed that his hesitation towards the food in Beijing during the Olympics lead to an interesting diet choice. The sprinter claims that during the competition he ate almost 1,000 chicken nuggets. While he would go on to have great success at the games this diet is not recommended for most athletes.

For many athletes, the food available in other countries may not be what their body is used to, which can lead to gastrointestinal issues. If the proper steps are taken an athlete can avoid any major complications and maintain proper nutrition.

Plan Ahead - The simplest way to stick to a nutrition plan is to continue to make your own food. Before leaving for a competition try and book a hotel room that has a kitchen, this way you can prepare the majority of your meals. If it is not possible to find accommodations with a kitchen, then you may need to eat out. Before choosing a restaurant, perform some research to make sure they have the type of meals you are looking for. It is also important to call and make a reservation, this is a good way to ensure you will have your meals as close to your normal routine as possible.

Water Supply - When travelling it is important to remember that not all places have tap water that is safe to drink; if the water quality is at all questionable, follow these rules:

• Only drink bottled water 
• Do not eat vegetable or fruits that have been rinsed under tap water. It is best to stick to fruits/veggies that can be peeled. 
• Use bottled water when brushing your teeth 
• Make sure you do not put ice in your drinks

Snacks - Despite all good planning, an athlete may still find that they get stuck without the time or the appropriate place to get the fuel they need before a competition. This is why it is important to always carry high energy snacks. These snacks could include sport/fruit bars, powdered meal replacements, canned tuna, or peanut butter.

Enjoy the local cuisine (after you compete) - Some people have no problem trying new food, in fact they love it. However, when an athlete is travelling to compete, it may be better to save those interesting local dishes for after the competition. When it comes to performance, it is better to be safe than sorry.

Travelling is one of the major benefits of elite competition but athletes need to be careful when it comes to their nutrition. Even travelling short distances can have a major effect on what is available. Having a nutrition plan for traveling will to ensure an athlete gets the nutrients they need to perform at their best.

References from the SIRC Collection: 

1. Kelly, S. (2010). Athlete Travel Overseas: CONSIDERATION FOR PERFORMANCE. Modern Athlete & Coach, 48(1), 15-16 
2. Currell, K., Lundy, B., Pearce, J., & Lewis, N. (2010). Commonwealth Games Nutrition. Sport & Exercise Scientist, (25), 10-11. 
3. Wagner, D. R. (2009). Eating on the Road: Practical Nutrition Strategies for the Traveling Athlete. Athletic Therapy Today, 14(5), 1-4. 
4. Reilly, T., Waterhouse, J., Burke, L. M., & Alonso, J. (2007). Nutrition for travel. Journal Of Sports Sciences, 25125-134. 
5. Yrjovuori, M. (2009). Taking it on the Road. Volleyball, 20(10), 21-22. 
6. Cort, M. (2007). Travel Nutrition Strategies. Modern Athlete & Coach, 45(2), 15-16. 
7. Korzun, A. (2008). Travel nutrition…more than just a “Plan B”. Olympic Coach, 20(3), 19.

Goal Setting

SIRC Newsletter now available online: Goal Setting

Setting goals is one of the single most beneficial aspects of sport as it provides the foundation for how coaches and athletes go about practice, training and competition plans. It has been proven over and over again that goal setting is one of the most effective techniques for enhancing motivation and performance.

SIRC has compiled articles that speak about athlete motivation, performance, achievement and tips for goal-setting.

Read more: http://www.sirc.ca/newsletters/August13/index.html 

Canada Summer Games - Sherbrooke 2013

SIRC Newsletter now available online: Canada Summer Games - Sherbrooke 2013

The Canada Games is an exciting sporting event that will host 4,200 of Canada's top athletes as they compete in over 20 different disciplines. Supported by over 5000 volunteers, it brings all the provinces and territories together in the largest national multi-sport event for young athletes in Canada. This year it will be held from August 2-17 in Sherbrooke, Quebec - you won't want to miss it!

SIRC has compiled articles that speak about the history of the Canada Games, pre-competition routines, resilience in sport and competition day nutrition. 

Read more: http://www.sirc.ca/newsletters/mid-July13/index.html

Pre-workout fueling for athletes

Athletes of all sports and abilities have wondered at one time or another, what food they should eat before a training session. To get the most out of a workout, you will need to devote some time and attention to your nutrition habits in order to know what works the best for your body.

Many athletes fear gastrointestinal distress during competition and will refrain from eating. This can cause energy loss which negatively affects performance. Every athlete is different regarding pre-exercise food, so it may be a good practice to start slowly with a training/nutrition journal and introduce pre-workout foods in small increments to see how your body reacts.

What should I eat before I train?
 
Before training or competition, an athlete should give their bodies a quick carbohydrate boost to their muscles with about 30 grams of carbohydrates. Some examples of good pre-workout snacks are:

• Energy, granola, or fruit bars
• Pretzels or crackers
• Packet of oatmeal, bagel or toast
• Dried fruit

How long should I wait after eating a full meal?  

In general, most people wait 2-4 hours after a full meal to begin their workouts. This way, the meal will have had plenty of time to be digested and give you the energy boost you will need to perform.

Good hydration is just as important as the fuel you put into your body so make sure you drink plenty of fluids before a heavy workout. Think about including the fluids you consume into your training journal as well, such as sports drinks or gels, since they may have an impact on your body that you didn't expect. Overall, planning pre-workout nutrition pays off in better performances, increased energy levels and happier athletes.

References from the SIRC Collection:

1. Berning J. Fueling Athletes for Training and Competition: Nutrition recommendations for before, during and after workouts or competitive events. IDEA Fitness Journal. January 2011;8(1):73-75. 
2. CLARK N. Fueling for Training. American Fitness. January 2011;29(1):66-67.
3. Nutrition Tip of the Month: Fluids and Nutrition Prior to a Workout or Race. Paddles Up (English Version). June 2009;:12.
4. TIME YOUR MEALS FOR BETTER RESULTS. Men's Fitness. May 2012;28(5):24.
5. Twombley B. BEFORE & AFTER. Volleyball. August 2012;23(7):20-21.
6. PRE AND POST. Flex. January 2010;27(11):116.
7. Which bars fuel workouts best?. Shape. October 2003;23(2):144.
8. Why you should eat before a workout. Active Living. July 2011;20(4):25.

Does caffeine improve sport performance?

Caffeine has a wide range of effects on the body, many of which we are very familiar with. It is frequently used by athletes in an attempt to enhance sport performance, but does it actually work?

Studies have had mixed results since people vary dramatically in their responses to caffeine. It is difficult to know if an athlete will notice a difference in performance, since those who consume caffeine regularly will likely have a higher tolerance to caffeine's effects compared to an athlete who doesn't consume it at all.

Caffeine perks:

• Reduced perception of fatigue (RPE)
• Stimulates the nervous system, which can lead to greater productivity
• It reduces the amount of glycogen (carbohydrate) used in the first 15 minutes of exercise by 50% allowing athletes to delay the onset of fatigue.
• Has been linked to stronger and more powerful muscle contractions 
• Stimulates the brain and contributes to clearer thinking and increased concentration
• Ingesting caffeine can have an average of 6-9% improvement in endurance performance.

While caffeine was removed from the World Anti-doping Association (WADA) prohibited list in 2004, it is still part of their monitoring program to assess misuse patterns. As with any change to your nutrition, please consult your physician before proceeding.

Excessive caffeine intake can cause various side effects:

• tremors, heart palpitations, jitters
• nervousness, irritability
• gastrointestinal distress

If you plan on introducing caffeine into your training, take a slow approach with gradual increases in intake while keeping a close eye on performance and monitor your body’s response.

References from the SIRC Collection: 

1. Ahrens J, Crixell S, Lloyd L, Walker J. THE PHYSIOLOGICAL EFFECTS OF CAFFEINE IN WOMEN DURING TREADMILL WALKING. Journal Of Strength & Conditioning Research (Allen Press Publishing Services Inc.). February 2007;21(1):164-168.
2. Goldstein E, Ziegenfuss T, Antonio J, et al. International society of sports nutrition position stand: caffeine and performance. Journal Of The International Society Of Sports Nutrition. January 2010;7:1-15.
3. Mickleborough T. Caffeine's Effect on Time-Trial Performance. Triathlete . June 2010;(314):149-151.
4. SÖKMEN B, ARMSTRONG L, MARESH C, et al. CAFFEINE USE IN SPORTS: CONSIDERATIONS FOR THE ATHLETE. Journal Of Strength & Conditioning Research (Lippincott Williams & Wilkins). May 2008;22(3):978-986.
5. Tunnicliffe J, Erdman K, Reimer R, Lun V, Shearer J. Consumption of dietary caffeine and coffee in physically active populations: physiological interactions. Applied Physiology, Nutrition & Metabolism. December 2008;33(6):1301-1310.
6. Vanata D, Mazzino N, Bergosh R, Graham P. Caffeine Improves Athletic Performance among Division II Collegiate Swimmers. Journal Of The Academy Of Nutrition & Dietetics. September 2, 2012;112:A89.

Hitting the Mark

by Emily Syer Algonquin College Library Technician Program
SIRC Intern
Is running not your thing? Looking for a new way to stay physically active? Why not give archery a try? From Merida in Brave, to Katniss in The Hunger Games, and Hawkeye in The Avengers, archery is an admired and skillful sport.

 “The thing about archery is that everyone can do it and everyone can have a good day at it. You don't have to be an expert.” –Tom Barker, NFAA certified coach and NAA Level II instructor

Benefits of archery: 

• Upper body strength - Muscles slowly build up in the arms, chest and back from drawing the bow multiple times. 
• Balance - Archery requires you to stand still and by practicing this you develop better balance. 
• Coordination/multitasking - Archery requires intense concentration. This helps improve double tasking and hand-eye coordination, both are skills that are transferable to other sports. 
• Mental focus - In archery, there can be many distractions, other shooters, the crowd, animals; these distractions force the archer to concentrate which is extremely useful when performing under pressure. 

Starting Archery:

1. Archery Canada is the nation’s best source for archery news; find out more about clubs in the provinces. 
2. Archery can be a physically taxing sport, make sure you are fit before you try. Consult your trainer and/or doctor before starting if you are unsure. 
3. Find an archery club or field in your area - it’s recommended that basic training be completed before buying a membership. 
4. If you like the sport and complete all levels of training it may be useful to start seeing a coach regularly and think about entering competitions. 
5. If you wish to buy archery equipment, it can be found at your local sports shop or hunting store. 

This unique sport requires focus, strength, skill, and stability. If you decide to give archery a try, remember this quote: “An arrow can only be shot by pulling it back. So when life is dragging you back with difficulties, it means that it’s going to launch you into something great. Just focus and keep aiming!” -Anonymous

References from the SIRC Collection:

1. Addison C. Effects of variations of target size, distance and shooting technique on archery performance by college women beginners. 1972.
2. Ertan H, Knicker A, Soylu R, Struder H. INDIVIDUAL VARIATION OF BOWSTRING RELEASE IN HIGH LEVEL ARCHERY: A COMPARATIVE CASE STUDY. Human Movement. September 2011;12(3):273-276.
3. Farfel V, Struk B, Panishko U. Significance of strength, strength endurance and strength control in archery shooting. (Abstract). Yessis Review Of Soviet Physical Education & Sports. December 1975;10(4):111.
4. Fortenbaugh B. Equipment Notes: Beginner Bows. Bowhunter. January 2006;35(3):48.
5. Hrysomallis C. Balance Ability and Athletic Performance. Sports Medicine. March 2011;41(3):221-232.
6. McLoed C. Archery is the perfect sport for beginners. Sports Trader. January 28, 1982;141(955):13-14.
7. Wise L, Pellerite J, Pellerite B. The Complete guide to beginning archery; A comprehensive training guide for the beginner, age 6 to 60. 1995.

Conquer competition anxiety and harness it for success

Everyone of us has experienced anxiety at one point in our lives, sweaty palms, 'butterflies' in your stomach, your heart starts to pound and you think "I can't do this." Anxiety in athletes usually occurs during high stress moments, competitions, performance evaluations, and fears of re-injury. The good news is there are many ways in which an athlete can take these feelings and use them to their
advantage. The first step is knowing what you're dealing with:

Somatic Anxiety - When a person feels anxious, they will experience physical changes in their bodies triggered by the adrenaline that is produced to meet a 'fight or flight' response. Symptoms include: changes in respiration and heart rate, difficulty breathing, increased muscle tension, dizziness, and stomach upset.

Cognitive Anxiety - As the title suggests, cognitive anxiety is the way an athlete typically thinks about themselves, others and the world. It is not the situation they find ourselves in, it is how they perceive it. This type of anxiety typically involves thoughts of self-doubt, worry, fear and threat. Common negative thoughts begin with, "I can't, or I won't."

Here are some strategies to try before and during competition:

• Follow a routine - Athletes and coaches can work together to find a set of flexible routines they can implement that address specific situations. 'Going through the motions' can have a relaxing effect on the brain, it will recognize that you have done this before and can do it again. 
• Identify negative thoughts - and challenge them before they become deeply embedded into your psyche.
• Practice positive self-talk - Use constructive thought patterns by telling yourself that the sensations you feel indicate that you're excited and engaged about the upcoming competition.
• Set realistic goals - If performance goals are too ambitious, you're bound to panic and burn out. Use visualization techniques to imagine situations in which you are challenged in an event, and then imagine overcoming these challenges.
• Anxiety can provide motivation - Focus on your preparedness; this is a psychological assurance that an athlete is arriving at the competition well trained, nourished and rested.

Preparation and practice is key in fighting those competition day jitters so that an athlete can take those feelings as a signal that challenges them to tackle the task at hand.

References from the SIRC Collection:

1. Beattie S, Hardy L, Woodman T. Precompetition Self-Confidence: The Role of the Self. Journal Of Sport & Exercise Psychology. September 2004;26(3):427-441.
2. Englert C, Bertrams A. Anxiety, Ego Depletion, and Sports Performance. Journal Of Sport & Exercise Psychology. October 2012;34(5):580-599.  
3. Fox A. FEAR OF FAILURE IN THE CONTEXT OF COMPETITIVE SPORT. Soccer Journal. November 2008;53(7):24-28.
4. Oudejans R, Kuijpers W, Kooijman C, Bakker F. Thoughts and attention of athletes under pressure: skill-focus or performance worries?. Anxiety, Stress & Coping. January 2011;24(1):59-73.
5. Peden A. How anxiety affects tennis performance. Coaching & Sport Science Review (Spanish Version). December 2010;18(52):9-11.
6. Rebel R, Competition and anxiety and elite athletes debilitative or facilitative?. HP SIRCuit. Winter 2013;1(1):16-18. 
7. Skinner N, Brewer N. Adaptive Approaches to Competition: Challenge Appraisals and Positive Emotion. Journal Of Sport & Exercise Psychology. June 2004;26(2):283-305.
8. Surgent F. How to Limit, and Even Use, Your Anxiety During a Race. Running & Fitnews . June 2007;25(4):2-4.

Let kids play!

Most experts agree that Canadian children need to increase their physical activity. We also know that organized sport can help achieve that.  However, concentrating on one sport or putting too much focus on winning may lead to kids dropping out of sport altogether.

A recent survey has shown that the main reason that kids drop out of sport is that they just aren't having fun anymore. While competition definitely has its place, a lot of children may feel unwanted pressure to perform rather than the working on skill development or just enjoying themselves.

Unstructured game time or an increased focus on practice time instead of competition is important in order for a child to:

• Create their own passion for their sport
• Transfer what they are learning into a game
• Prevent boredom and/or burnout
• Give them an opportunity to explore other sports and harness other skills
• Allow them to be social and have fun 

Set realistic expectations for young ones; the opportunity to dribble, pass, or shoot is way more appealing than sitting on the bench or standing in the outfield waiting for the ball to come you. Create skills challenges or mini-games and work them into your practice. Remember to offer encouragement and support if a player doesn't quite get the skill you are trying to teach.

Young children need a positive environment where players can learn the game at their own pace. Focusing on skill development and adding in the fun could make the biggest difference for a child forming a lifelong passion for sport.

References from the SIRC Collection:

1. Average Canadian kid gets about 8½ hours of screen time a day. Active Living. May 2012;21(3):26.
2. Aylward L. Let the Kids Play. Golfdom. November 2006;62(11):24-31.
3. Barrell M. When Can I Play Again? Getting Kids' Competition Right!. Australian Tennis Magazine: Asia & The Pacific. October 2011;36(10):60.
4. Howe B. Let the kids play...the top reasons why kids drop out of soccer. Down-The-Line. 2001;(4)
5. Melville S. Will kids be kids? Is play something that children do, or is it now something that must be provided for them?. Leisure Manager. August 1997;15(4):35-36.
6. Weinerth J. 4 v. 4: more passes, more fun. Survey shows involvement of players is far greater in small-sided games. Soccer Journal. January 2004;49(1):29-30.
7. Young C. The Importance of Putting the Fun Back In to Youth Sports. ACSM's Health & Fitness Journal. November 2012;16(6):39-40.

Confidence for Competition

Having confidence is the key to achieving many great things - whether it's on the field or off of it. Highly confident athletes have the ability to focus on the task at hand and execute it, all while under intense competition pressure.  Although some athletes have a natural "knack" for this, there is an element of control required that anyone can learn to increase their self-confidence.

Below are some strategies that can be employed to help you on your way:

1. Realize that confidence requires effort and is not a gift - Most athletes don't feel that gaining confidence is something that they can actively work toward achieving.  Make building confidence a daily discipline.

2. Know your strengths - The last few weeks before a major event is when doubt and worry can creep up on you, so remind yourself how good you are.  Have a list of your best attributes written down and/or imagine some of your best performances. Remind yourself that you have done it before and can do it again.

3. Focus on the positive - If you do something well, don't be afraid to compliment yourself on it. Believe you are awesome!

4. Talk nicely to yourself - Taming that voice in your head can be the most difficult and also the most crucial element in how your feel about life and obtaining confidence. Incorporate self-talk into your training sessions so that when the pressure is on, you'll have the mental strength needed to get through low points.

5. Surround yourself with positive people - This part is easy, try to have people around you that build you up and only want the best for you.

Psychological strategies can play a huge part in an athlete's success, adopting training programs that improve mental skills adds an extra advantage for the athlete trying to cope with the added pressure that competing can bring.

References from the SIRC Collection:

1. Covassin T, Pero S. The relationship between self-confidence, mood state, and anxiety among collegiate tennis players. Journal Of Sport Behavior. September 2004;27(3):230-242.
2. Hays K, Thomas O, Maynard I, Bawden M. The role of confidence in world-class sport performance. Journal Of Sports Sciences. September 2009;27(11):1185-1199.
3. INDIVIDUALIZED CONFIDENCE: Let elite athletes guide your self-confidence enhancement. Journal Of Pure Power. January 2010;5(1):65-71.
4. Koehn S. Pre-Performance Confidence as a Predictor of Flow State. Medicine & Science In Tennis. February 2012;17(1):16-21.
5. Levy A, Nicholls A, Polman R. Pre-competitive confidence, coping, and subjective performance in sport. Scandinavian Journal Of Medicine & Science In Sports. October 2011;21(5):721-729.
6. McCann S. What to do before hitting the road: Three key tasks while preparing for the "Big One". Olympic Coach. Summer2008 2008;20(3):20-21.

Does protein aid recovery?

In recent years, post-exercise nutrition has evolved into an important part of an athlete's training regimen. Athletes of all ages, abilities and skill levels are commonly adopting some sort of post-exercise nutrition to improve performance and enhance the recovery process.  Endurance athletes know that carbohydrates are essential for recovery, but what they may not know is that combining it with protein may have some additional benefits.

While protein and carbohydrates have their own distinct functions, together they work to create an anabolic state within the body that can help athletes recover faster.

Recent studies have shown that:

• Ingestion of small amounts of dietary protein 5 or 6 times daily might support muscle protein synthesis throughout the day.
• Consuming post-exercise carbohydrate and protein within 30 minutes of exercise has been shown to increase the insulin response in the body resulting in more stored glycogen.
• Recovery significantly improved four hours after intense exercise when an athlete consumed a protein and carbohydrate drink.
• A 3:1 or 4:1 ratio of carbohydrate and protein is optimal (three-four grams of carbohydrate for every one gram of protein).
• Protein and carbohydrate consumption may be of particular benefit to athletes who are involved in multiple training or competition sessions.

Athletes should be able to get the required amount of protein for their needs by talking to a registered dietitian and altering their diets to match their training. Some good examples of protein to add to your diet are: milk, cheese, eggs, meat, fish, assorted beans, peas lentils and grains. 

Achieving a balance between training, competition stresses and recovery is very important for the success of any athlete. Post-exercise nutrition is an essential part of any training program and consuming the proper nutrients after extensive training kick starts the restoration of muscle glycogen and initiates the recovery process.

References from the SIRC Collection: 

1. Beelen M, Burke L, Gibaia M, Van Loon L. Nutritional Strategies to Promote Postexercise Recovery. International Journal Of Sport Nutrition & Exercise Metabolism. December 2010;20(6):515-532.
2. Cepero M, Padial R, Rojas F, Geerlings A, De la Cruz J, Boza J. INFLUENCE OF INGESTING CASEIN PROTEIN AND WHEY PROTEIN CARBOHYDRATE BEVERAGES ON RECOVERY AND PERFORMANCE OF AN ENDURANCE CYCLING TEST. Journal Of Human Sport & Exercise. July 2010;5(2):158-175.
3. Coyle C, Donne B, Mahony N. Effects of Carbohydrate-Protein Ingestion Post-Resistance Training in Male Rugby Players. International Journal Of Exercise Science. January 2012;5(1):39-49. 
4. PROTEIN MISCONCEPTIONS: Details on misconceptions regarding protein supplementation-and where they come from. Journal Of Pure Power. January 2009;4(1):48-52.
5. Res P, Groen B, Van Loon L, et al. Protein Ingestion before Sleep Improves Postexercise Overnight Recovery. Medicine & Science In Sports & Exercise. August 2012;44(8):1560-1569.
6. Williams M. Protein Supplementation and Endurance Exercise. Marathon & Beyond. November 2012;16(6):172-173.

Puzzled by Periodization Training?

Periodization training is the division of a training year(s) into a cycle of of several phases, each phase devoted to different training methods and objectives.  In it's most general form, a periodized training program will span 6 months to one year with the exception of Olympic athletes who plan for four years.  Each phase is divided up over the designated time period with each phase devoted to one aspect of training.

Conditioning Phase or Base Period

Training should begin easy and be followed by gradual increases in the time and intensity of an athlete's training session.  It's important to note that at the beginning, athletes will probably be sore for a minimum of three weeks as their bodies get used to the training program.  A good guideline to follow during the beginning stages of training is the "10% rule" - meaning that after the initial three weeks are over, the volume of training should not increase much greater than 10% from one week to the next.  During this phase, all aspects of the training program are introduced with the primary focus being on getting the athlete into better shape.

Pre-competition or Pre-season Phase

While this phase may include participation in a few competitions, this phase is used to help the athlete prepare physically and mentally for competitions.  Aerobic capacity should be continuously improved upon as well as time, distance, quality and quantity of training. This is the time where the athlete and coach need to have input in determining how the training is progressing and where it needs to go.

Competition Phase

During this part of training, the athlete starts focusing on their individual strengths with their coach helping them to train to use those strengths during competition.  Tactics become more important as athletes learns from their competition experiences. 

Transition Phase

Following the end of the competition season, it's a good idea for athletes to take a complete break from their training.  Many athletes need 2-3 weeks for the mind and body to heal.  While some athletes may decide to do other forms of exercise during that time period, others just rest.  Aerobic capacity will decline a bit while the athlete is resting, but beginning the training again at an easy pace with the conditioning phase beginning for the next season.

The most important thing to consider before starting a periodization training schedule is the design of the program. When creating your program it is important to take into account the ability of the athlete, type of sport and goals the training schedule is designed to meet.

References from the SIRC Collection: 

1. Fleck S. Non-Linear Periodization for General Fitness & Athletes. Journal Of Human Kinetics. December 2, 2011;:41-45.
2. Gamble P. Periodization of Training for Team Sports Athletes. Strength & Conditioning Journal (Allen Press). October 2006;28(5):56-66.
3. Kelly V, Coutts A. Planning and Monitoring Training Loads During the Competition Phase in Team Sports. Strength & Conditioning Journal (Allen Press). August 2007;29(4):32-37.
4. Kravitz L, Herrera L. Is There a Best Periodization Model?. IDEA Fitness Journal. April 2008;5(4):19-22.
5. Macaluso T. Periodization and Complex Training in a High School Summer Program. Strength & Conditioning Journal (Lippincott Williams & Wilkins). December 2010;32(6):95-98.
6. Painter K, Haff G, Stone M, et al. Strength Gains: Block Versus Daily Undulating Periodization Weight Training Among Track and Field Athletes. International Journal Of Sports Physiology & Performance. June 2012;7(2):161-169.

Sleep

SIRC Newsletter now available online: Sleep

Elite athletes push their bodies to extremes every day. This brings with it a considerable degree of physical fatigue while training, traveling and competing. Where fractions of a second often mean the difference between a win and a loss, studies have shown that there is competitive advantage to those athletes who recognize the value of recovery. To stay on top, keeping the body healthy is not just about nutrition and training but also knowing the importance of a good night’s sleep.

Read More:  http://www.sirc.ca/newsletters/november12/index.html

Icing on the Ache!

Icing an injury is one of the oldest and best known injury treatment strategies, yet there is often confusion among athletes and coaches as to what injuries they should ice, how often and for how long.  Based on current research there are no definite answers to these questions however here are some basic guidelines you can follow:

1. Always ice an acute injury involving muscle tears and joint sprains.  Acute injuries are those that occur suddenly, such as an ankle sprain, which usually result in swelling and inflammation.  Although inflammation is a natural response to an injury, excessive inflammation can cause further damage.  Once an injury has happened, the faster you can get ice on it, the better.

2. How long do I ice it for?  That will depend on the whether the injury is superficial or deep.  The important thing to remember is that the tissues of the injured area must reduce in temperature in order for the icing to be effective.  It is recommended that if the injury is deep you may need to ice it for up to 20 minutes.

3. The first 48 hours is when you need to be the most diligent; icing every two hours is ideal.  The cold will help to dampen the pain so icing 15-20 minutes four or five times daily would help immensely.  Once the initial inflammation has gone down, icing is less effective and can be performed less frequently.  Many people switch to heat too quickly so give yourself 3-5 days before applying heat.

4. Chronic and long-term injuries to tendons, joints and bone do not usually involve an inflammatory response and therefore icing these injuries is not very effective.  Instead, those 20 minutes can be better used by performing rehabilitative exercises that try to address the injury.

5. When icing, always make sure that there is a barrier to the skin to avoid frostbite; keeping the ice in a thin towel is generally sufficient.  There are also many other commercially available alternatives such as gel packs, Cryocups or Mojiknees that can also be very handy.

If you get hurt stop playing, since continuing to play could cause more harm.  Keep in mind that limiting your mobility, elevating the affected area and pain relievers all help the healing process, so make sure you treat your body well and let it rest.

References from the SIRC Collection: 

1. Bleakley C, Costello J, Glasgow P. Should Athletes Return to Sport After Applying Ice?. Sports Medicine. January 2012;42(1):69-87.
2. Clover J. I.C.E. Can't Do It Alone. Coach & Athletic Director. September 2001;71(2):58.
3. How to return FROM INJURY. Athletics Weekly (Descartes Publishing Ltd.). January 15, 2009;:30.
4. Johar P, Grover V, Topp R, Behm D. A COMPARISON OF TOPICAL MENTHOL TO ICE ON PAIN, EVOKED TETANIC AND VOLUNTARY FORCE DURING DELAYED ONSET MUSCLE SORENESS. International Journal Of Sports Physical Therapy. June 2012;7(3):314-322.
5. Plaster L. A BETTER WAY TO ICE AN INJURY. Runner's World. August 2004;39(8):44.
6. Speed up recovery from injury. Athletics Weekly (Descartes Publishing Ltd.). May 22, 2008;:31.

Do I really need a personal coach?

  For experienced athletes who wish to reach higher levels of competition,  hiring a personal coach may be necessary for continued success.  Most people assume that since they've done it on their own so far, they can continue do so, but good coaches do more than just hold a stopwatch.

How do I find a coach?

Keep in mind that you're probably not going to find the perfect coach in your first Google search.  It can take weeks or months to find someone who compliments your training style.  Start by contacting your local clubs, many have individual or group training sessions that you can get for a reasonable price.  Ideally you should choose someone who has a few years of experience, a good knowledge of your sport, and is someone with whom you feel you can have a good coach-athlete relationship.

What are the benefits?

With the right coach, an athlete can get objective, honest feedback from someone who has a greater breadth of knowledge than they've got.  Coaches can help you improve form, construct an individualized training program, recommend cross-training activities, and advise you on nutrition and hydration during training or competitions. For most athletes who wish to compete at higher levels, coaches can also be the person to teach the athlete to listen to their bodies in determining when to ignore the pain and when it's essential for your body to rest. 

How much will it cost?

Many coaches will charge based on their experience or reputation, while other coaches will accommodate athletes on a budget.  Expect to spend between $100-150 a month for a coach although prices vary depending on the level of coaching you require.  Even for beginners, sometimes spending money on professional instruction is an added motivation to stick to their new training routines.  Online coaches come at a lower cost and may not be as effective as having someone in-person giving you feedback, but videotaping your training and posting it online can help the process as well.

With a little patience, determination and a variety of options in clubs, gyms and online, it shouldn't be hard to find the right coach to suit your needs.

References from the SIRC Collection: 

1. Cross K. Carving Out Your Coaching Niche. IDEA Trainer Success. June 2007;4(3):1.
2. Lena F. Characteristics of Self-focused, Task-focused, and Athlete-focused Coaches. ICHPER -- SD Journal. Fall2004 2004;40(4):11-15.
3. Mageau G, Vallerand R. The coach-athlete relationship: a motivational model. / La relation entraineur / athlete: un modele de motivation. Journal Of Sports Sciences. November 2003;21(11):883-904.
4. Manfre P, Titlebaum P. Performance Enhancement for Athletes: Hiring a Strength Coach Outside Of the College or Professional Setting. Applied Research In Coaching & Athletics Annual. 2005;20:181-189.
5. Wertheim L. What a racket: are personal coaches really necessary on tour? And if they are, why can't they coach when players need them most?. Sports Illustrated. January 31, 2005;102(4):78.

Food for the traveling athlete

As an athlete, there is a good chance that you will be traveling to competitions at some point in your career.  Wherever you are, a change in your schedule, environment or even time zone can significantly disrupt an athlete's routine, especially diet.  Sometimes when you're tired and hungry it can feel easier to just grab-and-go but it's important to remember that making good food choices on the road can have a profound affect on your performance on and off the field.

While some athletes may not be sensitive to changes in their schedule, others can be exceptionally sensitive and a change in their usual food habits can result in sudden weight gains or losses, constipation, fatigue/energy and dehydration.

What can you do?

1. Research food availablity - Will there be supermarkets nearby? Is there cooking equipment available?  Once you have an idea of what's in the neighbourhood you'll be able to decide on what to stock up on when you arrive.
2. Stay hydrated - This is especially important if you are traveling by plane.  Take a water bottle everywhere you go so it's easily accessible; the body needs 2-3 litres of water a day, more if you are training heavily. Also be aware of any water safety issues, and bring bottled water as necessary.
3. Take food with you - Keep some protein bars, breakfast cereal, and various snacks in your pack so that no matter where you are, you will always have something nutritious to eat.  
4. Take a multivitamin - These can be used when your nutritional intake may not be adequate and will ensure you get the minimum level of vitamins and minerals.
5. Know what to do if you get an upset stomach - This is always a risk when traveling internationally, especially when our bodies get introduced to new food, water and time zones.  If you do feel ill, it's important to keep eating simple carbohydrates, like toast, bread, rice or crackers.  Avoid dairy and alcohol as these can make an  upset stomach worse.  Once again, stay hydrated.

Ensuring that you eat right on the road may require some planning but with some forethought and the ready availability of family style restaurants and supermarkets, an athlete should be able to stick to their training diet without too much hassle.

References from the SIRC Collection:

1. Burrell S. Eating right on the road. Australian Tennis Magazine: Asia & The Pacific. September 2012;37(9):49.
2. Cort M. Travel Nutrition Strategies. Modern Athlete & Coach. April 2007;45(2):15-16.  
3. Korzun A. Travel nutrition…more than just a "Plan B". Olympic Coach. Summer2008 2008;20(3):19.
4. Reilly T, Waterhouse J, Burke L, Alonso J. Nutrition for travel. Journal Of Sports Sciences. December 2, 2007;25:125-134.
5. Skolnik H. Sport nutrition in a fast-food society: eating on the road. Athletic Therapy Today. November 1999;4(6):22-26.
6. Yrjovuori M. Taking It on the Road. Volleyball. October 2009;20(10):21-22.

Are you Tough Enough?

When preparing for a race, a competition or just everyday exercise, mental preparation plays a vital role in the training process. Mental toughness is the psychological edge that an athlete uses to cope with the demands of training and performances at an event.  It allows the athlete to remain consistent, determined, focused, confident and in control under the pressures that they face.

Athletes who are considered mentally tough exhibit signs of:

• Self-belief
• Motivation
• Focus
• Composure under pressure

Research suggests that working on a mental strength training program such as goal setting, visualization, relaxation, concentration and thought-stopping skills can lead to improvements in performance and self rated mental toughness (Crust, Azadi).

Mental toughness allows athletes to avoid distractions and stay calm under pressure.  Although some athletes will naturally be stronger in this area, all athletes can improve this skill.  Other athletes may not be as mentally tough but given the right sets of tools and situations they can vastly improve, just like any skill. It plays such a big role that athletes without the right mind set when performing under pressure can have a negative result compared to their performances during training sessions.

Having the best physical skills on the field is not enough on it's own.  For athletes that want to gain that competitive edge, it's essential to exercise your mind as well.

References from the SIRC Collection:

1. CRUST L, AZADI K. Mental toughness and athletes' use of psychological strategies. European Journal Of Sport Science. January 2010;10(1):43-51.
2. Gordon S. Strengths-based approaches to developing mental toughness: Team and individual. International Coaching Psychology Review. September 2012;7(2):210-222.
3. Ritz N. The Effects of Mental Preparation for Distance Runners. Marathon & Beyond. March 2012;16(2):120-130.
4. Sullivan J, Murphy B. Sweat Is Not Enough: Mental Preparation for Better Running on Race Day. Marathon & Beyond. September 2008;12(5):41-44.
5. Weinberg R, Butt J, Culp B. Coaches' views of mental toughness and how it is built. International Journal Of Sport & Exercise Psychology. June 2011;9(2):156-172.

Winners Wear Red?

Anyone who is familiar with psychology is aware that colour can have a profound psychological effect on humans.  While this information is not new, with the London 2012 Olympics in full swing some are questioning whether the colour of team uniforms will have an effect on overall performance.

A recent study explored the idea that athletes who wear red may have an advantage over their rivals.  Exploring a cross section of sports from wrestling, boxing and Taekwondo, the study suggests that red may help you win.

Why red?

• Exerts dominance and power
• People who wear red have been noted as having a faster heart rate and elevated breathing
• Could effect cognitive function - impairing opponents' decision making
• Referees were found to slightly favour red competitors to those wearing blue
• Red  is active, aggressive and outspoken which demands attention from observers

In any competitive sport there will be close calls, where it will not be easy to decide the victor and a referee or judge will have to make that decision to the best of their abilities.  It seems that because red has an association with victory, the judgement of the observer can, occasionally, be influenced by the colour of the clothes that competitor's wear. 

For now though, there is still not enough solid evidence to prove that red will make us winners.  What we can say, is that red is a powerful and proud colour and we’re happy to be cheering our Canadian athletes as they wear red and white in the London 2012 Olympics.

References from the SIRC Collection

1. Abrahams R. Seeing red. Cycling Weekly. October 13, 2011;:36-39.
2. Boxer S. Dark forces: are teams that are dressed in black really meaner and tougher than their more cheerfully clad brethren? A scientific study comes up with some somber findings. Sports Illustrated. April 17, 1989;70(17):52-54;56.
3. Frank M, Gilovich T. The dark side of self-perception and social-perception - black uniforms and aggression in professional sports. Journal Of Personality & Social Psychology. 1988;54(1):74-85.
4. LeMaire J, Short S, Ross-Stewart L, Short M. The effect of uniform color on athletes' readiness for competition and perceptions of opponents' attributes. Journal Of Sport & Exercise Psychology. July 2, 2007;29:S180-S181.
5. Robbins S. Sport red for a competitive edge. Shape. February 2006;25(6):37.
6. Seeing Red!. Journal Of Sport & Exercise Psychology. December 2008;30(6):779.