Aqua Clinic 2017 Master class 1/9 2017

Transcription

1 Aqua Clinic 2017 Master class 1/ Program: Session 1: 10:00-12:00 Session 2: 13:00-14:30 Sleep, training and performance Active strategy using light (the Rio experience) Ergogenic aids Altitude training/training

2 Tentative competition plan Danish Olympic Swim team Day 1 Day 2 Day 3 Day Ses 1 13:58 Jeanette 100 fly 13:24 Mie 100 back 14:06 Viktor 200 fly DK 4 x 200 (M) :51 Pal 400 Free 14:38 Rikke 100 breast 15:41 Lotte 400 free Ses 2 22:21 Jeanette 100 fly 22:06 Jeanette 100 fly 22:28 Mie 100 back 22:25 Viktor 200 fly :29 Pal 400 Free 22:27 Rikke 100 breast 22:45 Rikke 100 breast 23:28 DK 4 x 200 (M) 22:52 Lotte 400 free 23:13 Viktor 200 fly 23:33 Mie 100 back Day 5 Day 6 Day 7 Day Ses 1 13:39 Pernille 100 free 14:10 Lotte 800 free 13:27 Jeanette 50 free :47 Rikke 200 breast 14:49 Viktor 100 fly 13:27 Pernille 50 free 15:06 Pal 1500 free 15:28 DK 4 x 100 M (F) Ses 2 22:18 Pernille 100 free 22:16 Rikke 200 breast :06 Rikke 200 breast 23:06 Pernille 100 free 22:13 Viktor 100 fly 22:06 Jeanette 50 free 22:25 Lotte 800 free 22:06 Pernille 50 free 22:59 Jeanette 50 free 22:27 Pal 1500 free 22:59 Pernille 50 free 22:45 DK 4 x 100 M (F)

3 Circadian rhythm

4 Circadian rhythm and swim performance Circadian rhythm and timing of swimming at Olympics in Rio 2016 Day 1 Day 2 Slow swimming Fast swimming

5 Planning Bermuda camp Feb. in Bermuda = August in Rio 5 hrs behind DK and early sunset 5:30 PM

6 2 step plan for Bermuda camp Day Date Training times Aim "9-11 and Adapt to local time zone 5 hrs behind DK "9-11 and "9-11 and "9-11 and "9-11 and Intro to coping strategies (TD-psyko) "9-11 and "9-11 and "9-11 and "10-12 and Rio Protocol - change of rhythm "12-14 and and work with coping strategies "13-15 and "13-15 and "13-15 and Thursday Friday Saturday Sunday Monday From to From to From to From to From to Breakfast 07:30 09:30 10:30 10:30 10:30 Training Lunch Training Dinner

7 Light interventions - Bermuda

8 Tools For PC: For iphone/apple For smart ambient light

9 Mængde Adapt to shift and late swimming? Daniel Kvalitet 11:16 Ligger (t) 10:19 09:21 08:24 07:26 08:42 07:49 08:12 08:07 08:16 07:18 07:38 06:28 07:00 05:31 04:33 80% 70% Base 1 Shift Late Base 2 Søvn (t) 100% 93%93% 90% 91% 90% 86% 07:50 06:5 06:41 07:30 06:01 05:31 81% 10:30 09:34 09:10 08:19 09:43 08:23 08:33 09:22 07:39 90% 91% 91%91% 09:11 09:32 09:11 08:57 09:12 09:00 07:33 07:19 96% 88% 08:44 80% 08:05 07:44 92% 88% 86% 08:53 07:55 08:32 07:41 97% 95% 97% 08:17 08:1408:17 07:17 88% 07:3107:34 91%91% Timers søvn Baseline 1 07:07 T1 08:21 T2 08:11 Baseline 2 07:30 % eff. NR 1-2 NR 3-4 REM Let Dyb Drøm Baseline 1 89% 80% 11% 9% T1 90% 74% 15% 10% T2 93% 84% 8% 8% Baseline 2 90% 78% 11% 11% 07:12 07:04 06:57 06:50 06:43 06:36 06:28 06:21 06:14 07:02 01:15 01:15 06:43 06:30 22:37 22:36 Baseline T1 jetlag T2 Rio 01:47 01:17 00:48 00:18 23:49 23:19 22:50 22:20 21:51 21:21 Rytme 60% 50% : :26 22:1 22:21 21: :48 22:29 21:42 22:33 22:51 22:08 22:2022:37 22:15 23:52 00:08 01:39 02:01 01:16 22:01 03:36 02:24 01:12 00:00 22:24 22:10 22:48 21:36 20:24 19:12 Tid for søvn Latency Baseline 1 22:27 15 T1 22:20 18 T2 00:59 12 Baseline 2 22:11 19 Sleep Efficiency NR1-2 NR3-4 REM Time for Latency Light Heavy sleep Baseline 06:30 82% 84% 9% 7% 22:37 17 T1 jetlag 07:02 79% 81% 10% 9% 22:36 19 T2 Rio 06:43 81% 82% 10% 8% 01: : :48

10 The Rio challenge Challenges in swimming late at the Olympic games in Rio 2016 Challenge 3 swimming later during the day. We deliberately write challenges in the headline because there are three relatively small challenges related to the As you all know the best performances in swimming usually takes place on the evening. This American study swim competitions in Rio. We will try to deal with them in this document and present the rationale for the plan we demonstrates that fact very clearly on 200m swim times (A low Z-score means you swim faster). have made based on experience (Bermuda camp), scientific literature, and a lot of exchange of info with our There is a quite large window for fast swimming marked by the red circles and both preliminaries (red lines) and colleagues in mainly UK, Brazil, Australia and USA. These contacts include renowned coaches as well as scientist with semis/final (blue lines) are within this sweet spot for optimal performance. Furthermore, it seems to be reproducible many years of experiences in supporting high performance swimming. The plan ensures that you all - Danish Olympic over days. swimmers - can unfold your full potential in Rio in spite of these challenges. Day 1 Day 2 Challenge 1 and 2 is related to the location of the competition Rio de Janeiro, Brazil. If you have to perform more than once a day, and on several days, obviously you have to prepare for this by establishing and maintaining a very strong rhythm for late swimming. This entails repeated late night swimming in the preparation, and the use of all the practical tools in the box: Smart light bulbs, light strategies on your devices, protection from blue light after the races and so forth. The plan above for the Pre camp obviously underpins this scenario but one very important consideration needs specific attention. As highlighted before the single most challenging aspect of late swimming in Rio, is staying in race mode in the dark hours between sunset (5:30PM) and competition time (starting from 10PM) that is 4 hours. If multi event swimmers want to practice this in either Denmark or the US east coast, please take a look at this table. If you want to do specific training (including the relevant dark conditions) in Copenhagen or at the East coast in the US at 10 PM in late July, you need to spend the last 4 hours in a room with blinds using the blue light stimulation to stay alert for training. This part is important to get the proper simulation of Rio conditions. So the rule of thumb is that is that you start the simulation (blind sand blue light) approximately 4 hours before the time you want to train. Difference in daylight in Denmark/US and Rio at relevant times. Rio (July/Aug.) CPH/Ålborg (July) US east coast ( Sunrise (time) 06:20 04:40 06:00 Sunset (time) 17:30 21:40 20:30 Daylight (hrs.) 11:10 17:00 14:30 Late session starts 22:00 22:00 22:00 Time from sunset to swim = "dark" hrs. you have to stay alert 04:30 00:20 01:30 The world map is used to illustrate the two challenges related to the location. 1) Rio is at the time of the games take - 5 hours behind Denmark and 1 hour ahead of the US east coast. 2) Rio is on the southern hemisphere, meaning sunrise at 6:20 and - more importantly - sunset already at 5:30 PM so when it s very light in the evening in Denmark/US East coast it s pitch dark in Rio. The changes in time zones coming from the US east coast and Denmark respectively does not pose big problems. First of all, you are quite experienced in crossing time zones and knows what to do. Secondly we will use the first 3 days at the camp in Rio to make sure that everybody is fully acclimatized (red days below). To make sure this happens we will use the daily rhythm that you (and your body) are most familiar with meaning training and meals at normal times in the Rio time zone. Another important aim is creating a sleep buffer we (and others) have observed that swimmers sleep longer in a camp compared to daily life at home. Red days deals with time zone adaptation and set up a sleep buffer!! Day Venue Date Training times Aim 1 Botafogo "9-11 and Adapt to local time zone, "9-11 and anchoring and create a sleep buffer "9-11 and "9-12 and "The flex zone" - 3 hrs windows to approach Rio times "10-13 and depending on specific competition plan "11-14 and Transfer day - training times depends on transport Following the first time zone phase we gradually start to address the other challenge getting used to stay ready and alert to swim at night in dark conditions. The sun set s at 5:30 PM in Rio and that means we need to use the smart light bulbs in the blue setting and all your devices (smart phones, tablets and PC s) in bright light mode. Blue days prepare your brain and body to be in race mode late on the day by creating daylight ambience!! The gradual change training/meal times (Blue days) in the camp and at the Olympic village provides the framework for the final specific and highly individual preparation. The last phase of the pre camp in Botafogo consist of a flex zone with 3 hour windows for the training sessions. Hence we a have high degree of flexibility to accommodate the specific needs of each swimmer. In the Olympic village it s possible to maintain this very flexible approach and customize session to the individual needs. Day Venue Date Training times Aim 4 Botafogo "9-12 and "The flex zone" - 3 hrs windows to approach Rio times "10-13 and depending on specific competition plan "11-14 and Transfer day - training times depends on transport 8 Olympic pool "13-15 and Run Rio protocol individually "13-15 and "13-15 and "13-15 and Considerations/priority of the final specific preparation Optimizing the effect of your preparation obviously entails a high degree of individuality based on the fact that your competition plans are different on several levels. Two different scenarios illustrate this very clearly: If you have one event and have to swim fast in the afternoon, your focus - of course - must be on preparing for this. In this case there is no need for extensive late night practice and all the practicalities related to this. The main focus must be on the gaining the maximal effect of the training/taper pretty much in the usual fashion. A qualification for a final the same evening will not pose a problem as you are in the rhythm sleep and meal vise. For this group of swimmers is important to remember that every time you choose to focus on irrelevant stuff you have less time to do what actually underpins your performance! The overall aim in the planning has been to create a compact framework that underpins optimal performance in Rio for all swimmers. The basic assumption has been that a relatively short training camp provides the possibility to enter the long competition with high and maintainable mental and physic energy levels. On the other hand, we need enough time to acclimatize to 1) 5 hours difference in time zone and more importantly 2) to the light conditions during late night swimming for the multi event and more times a day swimmers. We hope this document gives you some background for the priorities/rationale behind the plan and provides a platform for the discussion of the specific highly individual plans. Please don t hesitate to reach out in case of questions and additional information.

11 2 step Rio plan - based on Bermuda Day Venue Date Training times Aim 1 Botafogo "9-11 and Adapt to local time zone, "9-11 and anchoring and create a sleep buffer "9-11 and Botafogo "9-12 and "The flex zone" - 3 hrs windows to approach Rio times "10-13 and depending on specific competition plan "11-14 and Transfer day - training times depends on transport 8 Olympic pool "13-15 and Run Rio protocol individually "13-15 and "13-15 and "13-15 and "13-15 and Swim comp "13-15 and Swim comp "13-15 and Swim comp "13-15 and Swim comp "13-15 and Swim comp "13-15 and Swim comp "13-15 and Swim comp "13-15 and Swim comp

12 Non image forming vision

13 Dose - response

14 Blue light -performance Blue light also demonstrated positive effects on visual reaction time, an effect that was more pronounced in blue-eyed participants. This alerting effect could have benefits in a variety of occupational and contexts including competitive sporting environs. A Comparison of Blue Light and Caffeine Effects on Cognitive Function and Alertness in Humans C. Martyn Beaven1*, Johan Ekström2

15 Blue light reaction time Simple reaction to swim start signal p.value 3.358e-06 and that normal light gives slower reaction time by 16.4ms ci 2,5% slower by 9.5; ci 97.5%slower by 23.3ms

16 Support Olympic preparation Extensive planning training camp Support and monitoring during training camp Planning precamp in Rio based on Bermuda experience Development and testing of Blue light concept to allow late and fast swimming collaboration with DTU photonik Set-up and support during Rio-games

17 Club coach what to do? Use smart and BLUE light to underpin sleep volume and quality Encourage swimmers to use daylight and/or smart light to create a robust wake/sleep cycle during daily training Wait for good specific studies on how light (BLUE or Flickering) affects swim performance