Interval Training! BMX Racers this one is for you!

We are always looking to better our performance and step up a level in the ranks. Well interval training might be the key to you stepping it up a level. Interval training is a form of training that involves intensities close to your VO2 max by performing repeated bouts of high to moderate intensity exercise mixed together with periods of rest or active rest (ie. Walking or Light Jogging). Studies have shown that through interval training, athletes’ can perform a greater volume of exercise by breaking the total training session into shorter more intense bouts, with rest or active rest interval periods breaking up the intense exercise periods. It must be said that a good aerobic base should be developed before partaking in this form of training as it is very stressful on the athlete.

The key to interval training is the work-to rest ratio (work:rest). For BMX racers the work:rest ratio should be 1:3 to 1:5, the higher the intensity the longer the rest period. The reason for rest or recovery periods is to allow the body to get rid of by-products such as lactic acid that is built up in the high intensity bouts and also allows O2 to convert stored carbohydrates into energy which helps the athlete get ready for the next high intensity bout. During the rest periods, the athlete can rest completely or perform active rest which is a very low intensity activity such as slow jogging or walking. An example of an interval training session is: 15 minute warm-up, 100m sprint (work), followed by 300m of slow jogging (rest: active), repeated six times. Remember to warm-up and cool down.

The reason for me saying “BMX Racers this one is for you!”, is that one of the main benefits to interval training is enhanced anaerobic metabolism, and BMX racing is a sport which is anaerobically orientated (400 meter or longer track, when going at top speed).High intensity efforts requiring one to three minutes of performance times mainly draw energy from the Lactic Acid system (BMX race 30-45 seconds per lap!). A properly designed interval training program for these types of events (sprinting, kayak sprinting and of course BMX racing) will increase the amount of sugar stored in the muscles and develop greater efficiency for these cells to breakdown sugar, allowing the production of ATP and therefore energy. One study showed improvements in muscle oxidative potential, muscle glycogen content, and cycling time trial performance (Burgomaster et al.2005). Another study with a four week interval training program showed increases in muscle activation and total power output in trained cyclists (Creer et al. 2004). This shows the power of interval training for cyclists as a whole.

So try it in training and see if it works for you.

Daniel (Sport Scientist)

“What kind of training would a downhill mountain biker undergo to improve his vision and decision making while at high speeds?”

Answer:

All downhill mountain bikers need to develop what BMX riders term as “snap”. This term refers to ones reflexes. Reflex is the ability of an individual’s muscles to respond to the brains command. This is also known as neuromuscular control. Some people naturally have better reflexes than others, but it is possible to train.

If you have the resources to create an arena to simulate forthcoming races then you could do exactly that on a decline with obstacles and a ramp or two. Once you have mastered it then try it again, but this time faster. Once you are confidant with that particular arena then try shuffling the obstacles around, forcing you to attempt quick turns in the opposite direction you started with on the original arena. When designing your arena, bear in mind that you want to prepare and train your muscles to respond quickly after a stop or deceleration. Practice increasing your spin. “Spin” refers to the ability to turn your cranks very fast and to increase your pedal efficiency. This is where using a bike with no rear shocks (dual bike) will give you a great advantage as rear shocks dissipate the force transferred from the pedals to the wheel. Once in a while try out a BMX track. This is good for speed training and it is fun!

At least two days a week should be set aside for skill training and preferably on your recovery days as the volume and intensity of the training is not large.

By mastering a few practical technical skills, you can take a lot of pressure off you when it comes to quick decision making. These include sliding, braking (without skidding), shifting and hopping. Separate these elements and work on them independently. Learn which ones you are weak at then work on them.

Leading up to race day and on race day you should have been eating fresh healthy food enriched with carbohydrates and vitamins. Vitamins will help with your much needed concentration where preservatives and colourants will oppose this.

If you want to improve your times you must learn to not use your brakes as often. Each time you feel the urge to apply your brakes, try delaying it by a second. This can be achieved by putting all eight fingers over your handle bars as instead of your brakes. This stresses the importance of training with someone else of similar or faster speeds than you as you will continually be chasing or trying to get away from your partner. Take turns leading and you will find yourself breaking less to keep up as well as observing from behind how he/she maneuvers.

On race day you should arrive early and walk the course, deciding on lines to take. Try imagining yourself on the bike, attempting the lines. Pick two lines, in case the one does not work out, and try your lines on your bike. Spend a little time observing others on the course and see which lines they take and how it works out for them. This will help you choose the best lines before the start of the race and will avoid any unpleasant surprises.

Every downhill race is different and has its own set of challenges and the best way to improve quick decision making is through race experience.

Good luck!

References:

Dr. Vaughan. W. (2001); Douglas. M. (1999); www.dirtworld.com

Clinton Wreghitt
(Bachelor of Sport Science)

Choose YOUR Ultimate Mix of Heart Rate Zones

Heart rate is the most commonly used method of measuring training intensities. Heart rate training zones are calculated using your maximum heart rate (MHR) and resting heart rates (RHR). Subtracting your age, in years, from 220 will give you your approximate maximum heart rate. Resting heart rate should be taken upon wakening, before sitting up. Besides age, the only other two factors that reduce maximal heart rate is endurance training and heart disease.

Recent research has shown that heart rate, oxygen consumption and exercise intensity have a strong positive correlation, however there are a number of other external factors (variables) which affect heart rate. These are dehydration, humidity, temperature, altitude, training status, overtraining, being sick, time of last meal, type of exercise and competition.

Heart rate training zones most accurately measure exercises which are aerobic by nature and it is accepted that a highly aerobic trained athlete has a lower resting heart rate than the untrained. The heart is a muscle which becomes larger and more efficient with exercise. The trained athlete’s heart rate will respond quicker to the start or cessation of exercise. For example the aerobically trained athlete’s heart rate will recover quickly after a bout of exercise. This is usually recorded during the first two minutes after the exercise bout. This is a good marker of your training status. If you are over trained or untrained you will find that you do not recover well and your heart rate will remain elevated for a long duration (longer than five minutes).

You will find that before an exercise, or at the start of an exercise, your heart rate will increase slightly. This is due to the release of hormones, norepinephrine and cortizol (stress hormones), by your sympathetic nervous system. If you are over trained then your heart rate will continuously be dictated by your sympathetic nervous system, even during inactivity. This would also cause a low heart rate variability which means that the time between each heart beat is consistent, which is not a good thing. In a healthy individual the parasympathetic nervous system dominates.

The Training Zones:

The Energy Efficient Zone – 60-70% of MHR
This zone is good for your active rest days or for your recovery periods during high intensity interval training. For the overweight individuals this zone is ideal to start off with as you can exercise for longer, therefore using a great amount of calories. For the untrained individual this is a great zone to start with as it does not place too much stress on your body yet it is enough stress for initial physiological adaptation to occur.

The Aerobic Zone – 70-80% of MHR
This zone develops your cardiovascular system by improving oxygen transport to and carbon dioxide away from the functional muscles. This training zone is the start of lactic acid formation (a metabolic byproduct from using muscle glycogen). This is the ultimate training zone for those interested in weight loss.

The Anaerobic Training Zone – 80-90% of MHR
Your lactic acid threshold (the point where the body produces lactic acid faster than it can be removed) is found here as the highest amounts of lactic acid are produced in this zone. This is due to large percentages of muscle glycogen being utilized. Elite endurance athletes predominantly utilize fat as a source of energy before moving to carbohydrate stores. With the correct training in this zone your lactic acid threshold will be heightened and therefore you will have a better anaerobic threshold (increased ability to perform with larger amounts of lactic acid in your muscles), therefore endurance performance is enhanced.


The Red Line Zone – 90-100%
This zone can only be maintained for very short periods of time, inhibiting your fast twitch muscle fibers and should rarely be reached during training but rather during competition for short periods.

You will receive most benefit from training between 60-90% of your maximum heart rate. Going either way of this percentage has little benefit as far as performance is concerned.


Clinton Wreghitt
(Sport Scientist)

Surfboat Rowing Technique

Surfboat rowing is a Surf Lifesaving event which is a race from the beach to a turning buoy, which is 400 meters out to sea, and back to the beach. A surfboat consists of four oarsmen and one person that stands and steers (sweep).

Surfboat rowing technique is different to that of flat water rowing or sculling technique due to rough surf conditions, the different size and shape boat as well as the total weight of the boat which oarsmen must propel through the water. The boat with the crew and equipment weighs around 850kilograms, which is about twice the weight of a flat water rowing boat.

Flat water oarsmen row at 24 - 26 strokes per minute. A surfboat crew rows at 28 - 30 strokes per minute to reach their maximum speed on flat water and 40 strokes per minute during acceleration from a stationary position. The reason for this vast difference in stroke rates is due to the difference in boat weights and due to the difference in shape between the two boats. Sculling boats are narrow, light and glides well whilst the oars are out the water (recovery phase). The surfboat does not glide well and at full speed travels at about 16km/hour where the flat water boats reach speeds up to 27km/hour.

The Catch Phase – phase 1

Flat water oarsmen have a very fluent rowing style and are coached to reach as far forward as possible, “the catch phase”, and keep their backs at a five degree angle forward. Surfboat oarsmen should never try reach as far forward as possible (especially if the boat is still accelerating from a stand still) as this is not a powerful drive position (think of trying to squat a heavy weight as low down to the floor as possible). Shorter strokes are very powerful and are required to get the boat to planing speed. As the blade catches water, the oarsman’s arms must remain straight whilst he drives with his legs.

The Takeout Phase – phase 2

Surfboat oarsmen row with hands shoulder width apart and straighten their backs to 90 degrees immediately after the “catch phase”. 90 degrees is a strong position which ones lower back can handle better with heavier loads than it would at 85 degrees. At the “takeout phase” oarsmen’s backs are at 95 degrees for a stronger finish. Once the oarsman brings the oar handle against his sternum he must push the handle down, toward his legs, to get the blade out the water.

The Recovery Phase – phase 3

This phase begins with the oarsmen straightening his arms before returning to the catch phase by leading with his shoulders, back, and then flexing his legs whilst keeping his airway open by keeping his neck extended. The oarsman's knees must not bend until his hands have past over them. The recovery phase must not be too quick because the boat is moving at maximum speed immediately after the takeout phase, whilst everyone’s body weight is nearest to the bow. This phase allows for recovery for the oarsman’s muscles as not much work is done during this phase. Rushing this phase will increase the crews’ stroke rate and cause a bow to stern rocking movement which will negatively affect the boats speed.

The three pictures and the short video clip represent the three above phases discussed. The video clip of me doing a short bout of rowing on the ergo emphasizes good rowing technique. Notice how straight the chord stays throughout the entire rowing movement.

Clinton Wreghitt
(Sports Scientist and South African under 23 oarsman)

Response to Louise Kent’s question: How do you train proprioception for surfing?

Surfing being a sport that requires movements in all directional planes , proprioception is of significant importance.

I’m not sure if you are familiar with an Indo board (it’s a wooden board , similar in shape to a skate board which you balance on a p.v.c pipe)the board then moves from side to side while you have to balance the board with out touching the floor by becoming aware of your positioning (spatial awareness).

Another training technique you could use is:
Start on a stable surface with both feet on the ground with your eyes open , then move to single leg , eyes still open. As your balance improves progresses to eyes closed and ultimately perform the tests on an airex (unstable surface).

The goal is to not sway side to side or back and forth , ensure your feet are flat on the ground and you don’t fall.
These exercises enhance an individual’s proprioception.

Hope this answers your questions , if you should require more assistance feel free to contact us.

Wade Botha
Sport Scientist and International Surf Judge

Athlete Profile

The team managed to get hold of paddling sensation Tiffany Kruger who is turning heads in the kayaking world , or any sports she commits herself to for that matter .Tiff has been selected as a member of the 2012 Olympic kayaking squad , heres what she had to say:

Name:Tiffany – Amber Kruger
Age:22
Sponsors:Jeep, Rudi project sunglasses and Solomon Shoes
Years Paddling:6
Career highlight: Being selected for the Olympic training squad 2010

Alternate sport Solutions (A.S.S): So Tiff how did you get into paddling and what is it about the sports that keeps you interested?

Tiff:I moved to Durban at the age of 9 and my parents thought it would be a good idea to join a lifesaving club to become aware of the ocean. I joined Warnadoone lifesaving club where I moved from the junior section (nippers) into the senior division of lifesaving. I became very competitive and ski being one of the main events, I started flat water paddling (canoeing) to better my technique and improve my speed in the ocean. From there on I became interested in long distance surf ski paddling and canoeing.

What keeps me interested is the atmosphere of being out doors on a daily basis. The people that surround you are all interested in the same thing and there is a common interest. I enjoy training hard and there is always a challenge!

A.S.S: You have represented South Africa many times , something most people dream of how does it feel to have your National colours?

Tiff: I have represented South Africa a couple of times, and I have represented South Africa for 3 different sporting codes: Canoeing, Lifesaving and surf ski paddling. I feel totally honored to represent my country but it comes with hard work!

A.S.S: You have recently been selected as one of the members of the Olympic sprint kayaking squad for 2012, huge achievement, Give us a break down of your daily routine in terms of training and preparation for qualifiers?

Tiff: Everyday is long and requires lots of work. Each day consists of about 3 major sessions they are in the form of running, gym, swimming and paddling. There is a lot of cross training but as the time gets closer paddling becomes our main focus! We are closely involved with the sports science centre in Cape Town who provide us with dieticians, physios, doctors etc. We are on a daily monitoring system where they monitor us and give us feed back regarding recovery and training. Our qualifiers are next year so this year is purely for base training and experience!

A.S.S: Do you think South African paddlers receive the same amount of support(financial and training programs) as paddlers from around the world?

Tiff: In the past I would have to say no, although there has been a major turn around and CSA has put a lot in to the paddlers this year as there is major potential for an Olympic medal.

A.S.S: Are South African at the same level as the international athletes, if not what do you think is the difference?

Tiff :Yes and No, we are still learning from the international paddlers and following other training programmes, South Africa is the ideal Country for paddling as we have the opportunity to paddle all year round where other countries have to settle for cross training in their winter months. We have the opportunity to do great things and I believe we are getting there slowly.

Thanks for your time and good luck with the training!
Alternate Sports Solutions Team

Athlete Profile

The Alternate sports solution team caught up with South African Female surf star Sarah Baum who is making waves both locally and internationally!

Name: Sarah Baum
Age: 16
Sponsors: Roxy, DC shoes, Bilt surfboards, FCS
Years Surfing: 8
Career highlights? 3rd ISA world games U18. SA team 3 times.

A.S.S: So Sarah you have had a great start to 2010, placing 3rd at ISA World Junior Champs in New Zealand and then coming home and winning the Mr Price Open in Cape Town, tell us about worlds?

Sarah Baum: Worlds was a really amazing event for me. It was my 3rd time going to worlds and for the past 2 years I have always wanted to be on the podium holding the South African flag and this year my dream came true and I was really stoked to be there finally.


A.S.S: How does it feel to be the 1st girl from South Africa to ever make the finals at World Junior Champs?

Sarah Baum: To be the first girl from SA to make the final I was really happy and hopefully I will be the first to win one.


A.S.S: For the first time in history we have two girls from S.A on the World Championship Tour, what do you think this is going to do for girls surfing in S.A?

Sarah Baum: girls surfing in SA is really underestimated and hopefully Rosy and Nikita have shown people from SA to put more money in girls surfing and to believe in girls surfing.


A.S.S: How do you feel about the support for girls surfing in South Africa?

Sarah Baum: As I said girls surfing in SA is really underestimated and it is slowly growing.


A.S.S: Being an elite athlete I assume you do some sort of training, run us through what you do to better your performance?

Sarah Baum: I go to gym twice a week and train with a personal trainer and I recently started surfing training with Simmon Nicolson which I going really good for me.


A.S.S: Have you read The Core of Surfing series that has been posted on alternate Sports Solutions? What did you think of them?

Sarah Baum: I think it is really great that they are supplying us with very important stretches and exercises and they really help with my surfing.


A.S.S: Is there development in surfing in this country? are there any younger surfers boys or girls that you think could turn heads like you have , in the near future?

Sarah Baum: There are definitely some up and coming surfers in SA boys and girls and I look forward to seeing them in the future.


A.S.S :Do you sport scientists could better surfing performance?

Sarah Baum: It would be really cool to look closer at what exactly we do in the water. We can see what muscles we are using the most and build on that.



A.S.S: Where to next? What are you plans for this year?

Sarah Baum: On the 4th of May I am off the Portugal then France. The rest of the I am just training and doing as many contests as I can locally and internationally and try make a bigger name for myself.


Thanks for your time and good luck with the rest of the year hope to see three girls on the tour very soon.

Alternate Sports Solutions Team

Phosphate Loading, Release the 02 in you!

It has been widely discussed that increasing the level of phosphorous in one’s bodies, by adding sodium phosphate (“Phosphate Loading”) to one’s diet, there will be an improvement in cardiovascular and metabolic function.

Phosphate loading has been said to increase the availability of phosphate for processes such as phosphorylation and phosphocreatine synthesis, this means the body would produce more energy more efficiently. Phosphate loading also increases the synthesis of 2,3-diphosphoglycerate (2,3-DPG), which aids the release of oxygen from red blood cells, this allows for greater use of oxygen in active muscles.

Very few studies have been done on phosphate loading, and the studies that have been done show mixed results. Several studies had shown an improvement in VO2 max of around 10 % and a greater time to exhaustion in exercise, whilst other studies showed no improvements.

The recommended usage of phosphate loading is 4 g of sodium, calcium and/or potassium phosphate daily suggested by David Tolson. There are no known risks related to phosphate, but this may be due to the limited research that has been done on the substance.

Phosphate loading has the ability to improve your cardiovascular response to exercise and endurance performance. This could be beneficial in sports such as cycling, adventure racing, marathon running and swimming.

So try it in training and see if it works for you.

Daniel (Sport Scientist)