January 21st, 2012
Introduction
The gun goes, the starter says ‘go’! Legs or arms are hurting and we’re hanging on wishing we’d done a better warm-up. I see most masters athletes do an easy warm-up before a race and then wonder why they don’t perform in a race or ‘die’ early in a race that starts out hard. Here’s some recent research evidence from the UK that strongly suggests harder warm-ups are far better than easy ones when it comes to maximising performance.
The Research
Mean power output in watts was determined during a one-minute cycling sprint in 11 trained males cyclists and triathletes (31±11 years; 74.4±10.5 kg; 1.79±0.07m, VO2max 61±5 ml/kg/min) preceded by either an easy, moderate, or hard warm-up and a 10-min recovery. The guys were tested on a cycle ergometer in a lab and used their own pedals and shoes with power cranks used to measure power output. The athletes completed three different warm-ups in a random order and with at least 48 hours between each test:
- An easy warm-up consisting of six minutes of cycling at 40% of peak aerobic power taken from a previous VO2max test;
- A moderate warm-up consisting of cycling for five minutes at 40% peak aerobic power, followed immediately by 1 minute at 80% of peak aerobic power; and,
- A hard warm-up consisting of cycling for five minutes at 40% peak aerobic power, followed immediately by one minute at 110% of peak aerobic power.
After sitting down for 10 minutes after each warm-up, they then did an all-out one minute sprint on the ergo. The researchers measured mean power output in watts during the sprint, oxygen consumption during the sprint, and blood lactate levels before and after the one-minute print.
The Results
As expected the harder warm-up produced the greatest blood lactates (4.2±0.9 millimoles per litre [mmol/L]) before the one-minute sprint test. However, the blood lactates did not reach the ‘magical’ figure of 5 mmol/L that has been shown to lead to decreased subsequent performance. Crucially, the harder warm-up lead to both reduced lactate levels after the all-out sprint and increased oxygen use during the sprint with no significant differences between warm-up intensities in mean power output (easy 516±28 watts; moderate 521±26 watts; hard 526±34 watts). This sport scientists concluded that a harder warm up-induced a reduction in lactate production and increased oxygen utilization with no change in sprint performance.
The So What?
The research team supports other previous research that has showed harder warm-ups are the best way to go for middle distance and short-endurance events (3-10 minutes) that are hard from the word go. So if you know you are doing an event like this, or that the running crew take off hard or the cycling bunch is going to take off hard such as in a handicap race or a hill start event, hit the pool, road or ergo and get warmed-up hard but not to the point of lactate build-up in the legs. For more on the importance of warm-up for older athletes, see Chapters 5, 6 and 12 of my book The Masters Athlete.
Source: Wittekind, A. & Beneke, R. (2011). Metabolic and performance effects of warm-up intensity on sprint cycling. Scandinavian Journal of Medicine and Science in Sports. 21(6): e201-e207.
Browse related items: cycling, performance, warm-up
January 21st, 2012
Introduction
I’m not one for pushing supplements. There are just too many on the market that, to be honest, are ‘crap’ but get great coverage and uptake because the marketing gurus make you believe they will work through getting elite athlete testimonials or endorsements. We need the knowledge and skills to be able to ‘sift through the crap’ and to have those ‘automatic crap detectors’ up at all times. But here is some research published in a well-respected journal that suggests beta-alanine supplementation in older healthy people improves time to exhaustion and endurance capacity.
The Research
The aim of this collaborative Brazilian, UK and American study was to investigate the effects of beta-alanine supplementation on exercise capacity and the muscle carnosine content in elderly subjects. Carnosine is made up of two amino acid building blocks (beta-alanine and histidine) and highly concentrated in muscles. Carnosine is known as a powerful antioxidant and also for buffering the acidity of muscles. It is thus important for athletes who need both a strong antioxidant system and, in hard training or racing, to buffer the effects of changes in muscle acidity. Carnosine is lacking in athletes on vegetarian diets because the major food sources of beta-alanine and carnosine are poultry, beef and fish. Carnosine also decreases in concentration with aging. In this study, 18 healthy elderly male and female subjects (60–80 years) were randomly assigned to receive either beta-alanine (BA, n = 12) or placebo (PL, n = 6) for 12 weeks. The BA group received 3.2 g of beta-alanine per day (2 × 800 mg sustained-release Carnosyn™ tablets, given 2 times per day after lunch and dinner) for 12 weeks. The PL group received 2 × (2 × 800 mg) of a matched placebo so each subject, and the researchers, did not know what they were taking. Before and after the 12-weeks of supplementation, assessments were made of the muscle carnosine content, exercise capacity on a treadmill, muscle function, quality of life, physical activity and food intake.
The Results
After the 12 weeks of supplementation, there was a significant increase in the muscle carnosine content of the calf muscle in the beta-alanine group (+85.4%) when compared with the placebo group (+7.2%). Crucially, the time-to-exhaustion in the constant-load sub maximal treadmill test was significantly improved in the beta-alanine group (+36.5%) compared to the placebo group (+8.6%). Significant positive correlations (relationships) were also shown between the relative change in the muscle carnosine content and the relative change in the tests of endurance capacity. In summary, the results showed for the first time that beta-alanine supplementation may be effective in increasing the muscle carnosine content in healthy elderly subjects, with subsequent improvement in their exercise capacity.
So What?
One cloud that some could say hangs over this study is that the beta-alanine was provided by the manufacturers of the product used in the project (CarnosynTM). However, the study has been peer-reviewed, published in a respected scientific journal and created strong interest from sport scientists I know. As with anything like this, try it and see if it works for you. There has been shown to be minimal side-effects if used in recommended dosages.
Finally, in all matters related to supplements, check out these excellent and authoritative sources and book mark them for future use. They will tell you what science says about all supplements.
- Australian Institute of Sport Nutrition Supplement Program
- America’s National Institutes of Health Office of Dietary Supplements
For more on the supplements that have been shown to work and exactly how to use them, see Chapter 18 (Performance-enhancing supplements and the masters athlete) of my book The Masters Athlete.
Source: del Favaro, S. et al. (2011) Beta-alanine (Carnosyn™) supplementation in elderly subjects (60–80 years): effects on muscle carnosine content and physical capacity. Amino Acids, Published Online 6th December, 2011, DOI: 10.1007/s00726-011-1190-x.
Browse related items: antioxidants, supplements
January 17th, 2012
Introduction
Most experienced and competitive masters swimmers have trained or competed in many different pools, lakes, rivers and oceans, and under many different climatic conditions and water temperatures. We’ve learnt that hard sessions in warm water can work up a thirst. While little research has been done on fluid loss in swimmers, here is some recent Italian research that used older open water swimmers as their subjects. The results suggests the level of dehydration, the sweat rate, and the body temperature all increase with increased water temperature as we move from cool to warmer water.
The Research
The purpose of the study was to evaluate the effects of three different water temperatures (23, 27 and 32 ̊C) on physiological responses (dehydration, sweat rate, urine output, rectal temperature, plasma electrolytes and fluid balance) to a “simulated” race of 5 km in competitive athletes in an indoor 25m pool. Nine competitive male master swimmers ranked in the top 5 of category in open water (1.5–10 km) Italian races, were studied (age: 34.6 ± 14.4 years, height: 172.1 ± 9.8 cm, mass: 72.7 ± 8.5 kg, body fat: 12.7 ± 3.5%). The subjects trained five to six times per week (3–8 km per training session) in 25- and 50-meter swimming pools (water temperature about 27 ̊C). Each swimmer completed three experimental trials, separated by 7 days, in a 25-meter indoor swimming pool; they swam 5 km with water at the temperatures of 23, 27 and 32 ̊C. The swimming speed of all athletes in each trial was as close as possible to their personal lactate threshold speed (race pace). No food or fluid was used during the tests. The sport scientists measured body weight, rectal temperature, urine output, and blood electrolytes (sodium, potassium and magnesium before and after each swim.
The Results
Sweat rate increased and body weight loss (%) decreased with increased water temperature (Table 1).
|
Measure
|
23 ̊C |
27 ̊C |
32 ̊C |
|
Rectal temperature ( ̊C)
|
37.2 |
37.9 |
38.0 |
| Body weight loss (%) |
0.9 |
1.3 |
2.2
|
| Sweat rate (L/hr) |
0.48 |
0.76 |
1.25
|
Urine output after each swim was no different between the trails. Body temperature only increased in the 27 and 32 ̊C trials. The sodium level in the blood only increased in the 32 ̊C swim and most probably due to the amount of fluid lost. The researchers concluded that dehydration, sweat rate and body temperatures simultaneously increase with the rise of water temperature during the shortest open water swimming event distance (5 km) performed at race intensity.
So What?
This unique study confirms that as water temperature increases we need to be more cautious about ensuring our hydration status is good. Drink fluids before a pool session and ensure, particularly in hard sessions in warmer water (its 31 ̊C in our Uni pool at present!), that you replace fluids regularly during your session. The hotter the water, the more fluids you need to drink. The harder and longer the session, the more fluids you need to drink. If you are a once a day swimmer doing sessions under an hour, water is all you need. Twice a day and/or doing sessions longer than an hour and/or hard, the more important sports drinks become. For more on temperature regulation and fluid guidelines for masters athletes, see Chapter 11 of my book The Masters Athlete – Exercising in the Heat and Cold.
Source: Macaluso et al. (2011) Effects of three different water temperatures on dehydration in competitive swimmers. Science in Sports, 26: 265-271.
Browse related items: fluids, swimming
November 28th, 2011
Introduction
Little research has been done in this area. This is unusual given that approximately one third of female athletes complain of breast discomfort when exercising and as little as 2 cm of breast displacement can cause breast discomfort. One of the leading researchers focusing on sports bras is Professor Julie Steele from the University of Wollongong in Australia. Julie, together with Sport Physiotherapist Dr Diedre McGhee, recently summarised the research done to date on sports bras and what to look for in sports bras.
The Facts
Breasts are supported by the overlying skin and a series of small ligaments throughout the breast tissue. However, these can’t limit breast movement through exercise. In fact, research has shown that unsupported breasts can move as much as 12cm during running. This movement can be reduced by up to 50% by wearing a well-supported sports bra. Julie’s research team has shown that only 41% of adult women exercisers wore a sports bra and 80% of adolescent females had inadequate breast support relative to their bra size and sport they were involved in. This poor level of support has been shown to lead to self-consciousness in adolesecnt athletes and a major barrier to larger breasted women actually exercising. In large breasted women it is common to have the arms braced against their trunk to limit breast movement. This changes run technique and inhibits actual performance.
Features of a High Support Bra
Three types of bra are available – the sports bra that limits breast movement by encapsulating each breast, the crop top that flattens the breasts as a single unit against the chest, and the fashion bra that is designed for appearance, not as a limit to breast movement. For light activity for a small-breasted woman, crop tops may do the trick. However, for a large breasted woman running hard, a sports bra and crop top may be the best suggestion to limit breast movement. Below are the features our sport scientists suggest to look for when selecting a sports bra:
- Cups should completely cover the breasts using supportive material – not lace or lycra. The cups should have no wrinkles or gaps (too big) and no buldging breast tissue over the top or sides of the cup (too small).
- Band should be made of strong elastic material and be wide enough relative to breast size: A cup – 1 clip; B/C cup – 2 clips; D+ – 3 clips wide. The band should not ride up when moving the arms above the head (too big) and no flesh buldging over the top edge of the band (too small).
- Straps must be wide and comfortable. Straps should not slide off (too big) and not dig in (too small).
- Front bands should sit flat against the breastbone.
- Underwire or soft-cup? An underwire should not sit on any breast tissue. If it doesn’t sit on the ribs or breastbone, a soft-cup bra is the best option. If it sits on breast tissue, the bra is too small.
More Reading?
If you want to read more, Sports Medicine Australia will soon have a great fact sheet for female exercisers. Our book The Masters Athlete has the most definitive (biased as I am not!) chapter (number 19) available on what sport and exercise science has found out about female masters athletes. Discussed in detail are the effect of the menstrual cycle on performance, menstrual irregularities, coping with menopause as an athlete, hormone replacement therapy, training through pregnancy, nutritional concerns of older female athletes, and ways of coping with PMT. A great Xmas present for a friend or spouse.
Source: McGhee, D. & Steele, J. (2011). Are breasts a problem for women in sport? Sport Health, 29(3): 42-47.
Browse related items: females, women
November 16th, 2011
The Introduction
The purpose of this review was to identify the major factors leading to declines in sprint (run) speed in track athletes. The German-based research describes the factors that affect age-associated changes, including reduction of training overload, reduction of maximum force, and change in body composition (mainly a decrease in muscle mass due primarily to a reduction in fast twitch muscle fibre size) associated with aging. The three major factors the research suggests are responsible for a decrease in sprint speed in older track athletes are: the lower maximum strength of the lower limb muscles, the slower rate of force development and force transmission to the ground, and reduction in the elastic energy storage and recovery in tendons.
The Research
The researchers reviewed 34 papers that have examined the effects of aging on the speed of muscle contractions and tendon elasticity in both rats and humans including non-athletes, endurance and sprint runners.
The Results
They concluded that aging sprint runners preserve their stride frequency but appear to reduce their stride length as they age. Moreover, this reduced stride length appears due to reduced propulsive ground reaction forces and the rate of development of this force. That is, the ability to push off the ground quickly is reduced. This reduction appears mainly due to three major factors:
- Lower maximal strength of the lower limb muscles (about 30% from young to old) due to reduced size of the fast twitch muscle fibres;
- The slower rate of force development and transmission of this force to the ground; and,
- Reductions (about 35% from young to old) in elastic energy storage and energy recovery in tendons due to reduced tendon stiffness in older athletes.
The So What?
The news isn’t good is it? However, while declines in all these factors appear inevitable in older sprinters, we can reduce the rate of decline in a number of ways. First, ensure hypertrophy (muscle enlargement) resistance training becomes part of a sprinters training regime, especially in the off and pre-season. This will help build or at least maintain muscle mass. Specific details (exercises, sets, reps, loads etc) on how this is done are found in chapter 7 of my book The Masters Athlete. Second, power training including pliometrics (bounds, hops, and jumps) and gym work (e.g. jump squats) is included in all training programs. This type of training develops the rate of force development and elastic energy stored in tendons and the tissue surrounding muscle fibres. Specific details on pliometrics (examples, principles, suggested repetitions) are found in chapter 8 of my book The Masters Athlete. Finally, flexibility training is crucial for all masters athletes, especially sprinters whose stride length decreases with age. Again, chapter 9 of my book The Masters Athlete discusses in detail the principles and how to’s of flexibility training.
Arampatzis, A., Degens, H., Baltzopoulos, V. and Rittweger, J. (2011). Why Do Older Sprinters Reach the Finish Line Later? Exercise & Sport Sciences Reviews. 39(1): 18 – 22.
Photo Source: http://www.masterstrack.com/gallery/main.php?g2_itemId=45390&g2_imageViewsIndex=1
Browse related items: running speed, sprinting, training principles
