So the Alternate Sports Solution team has been rather quiet lately, busy with exams,sorting out our research project (which we finally have ethical clearance and can now commence with the testing) and of course the holidays.
However the Local sporting scene has been anything but quiet, with the 2010 Fifa World Cup just been in our country, South African Surf Star Jordy Smith Winning both the 5 star WQS Mr Price Pro and the Billabong Pro J Bay WCT event , moving him to the top of both the world title race and the One world tour and finally Sifiso Nhlapo taking a podium position 2nd Place in the BMX world Championships last week.
Other great news , two of the Alternate sports solutions team members will be setting off overseas near the end of this month.
Wade Botha will head off to Panama in Central America to judge the ISA World Surfing Championships and Clinton Wregghit will be heading to Dubai to conduct A training seminar for aspiring Lifeguards a huge achievement for both.
Watch this space!
Alternate Sports Solutions Team
Monday, August 9, 2010
Thursday, May 6, 2010
Want to Tone Up? Get on Board
Everybody wants to have a trim toned body, but for most the motivation to train day in and day out just isn’t there, pumping iron in the gym doesn’t appeal to everyone, certainly not me, and pounding away on the pavement is not everyone’s cup of tea, so the best way to get in shape is to find a sport that you enjoy spending time doing, that way getting in shape becomes recreational.
Surfing is an excellent way to get in shape and tone up, how you ask?
• Paddling – tones your shoulders arms and upper back.
• Holding your back in arched position for paddling – lower back
• Kicking –tones your legs
• Duck diving and Pushing up to feet- same motion as a push up , arms,
chest ,back shoulders.
• Sitting up on your board, the whole time you are contracting you legs (adductor muscles) and using your core muscles to stabilize your self and maintain the upright position whilst sitting on your board.
• Even whilst actually riding the wave different muscles are firing all the time.
• Surfing is both an anaerobic and aerobic activity so it’s the best of both worlds.
• Finally all these benefits whilst getting your daily dose of Vitamin D.
See you out there!
Wade Botha
Sport Scientist and International Surf Judge
Creatine VS L - Glutamine
Creatine has been popular, among athletes requiring strength gain, for a long time, however recently there has been a rising interest in L-Glutamine supplementation.
As good sportsman we need to understand the functions of the supplements which we plan on consuming.
The pancreas and the kidneys produce creatine when necessary, but the main producer of creatine is the liver. The liver combines three amino acids (methionine, glycine and arginine) to produce creatine. Creatine then travels to your muscles via your blood where it is converted to phosphocreatine. A 70 kg individual has approximately 120 grams of creatine stored in his body. Foods which supply the body with the greatest amounts of creatine are red meats and fish. 250 grams of steak will supply you with around 1 gram of creatine. Thus, we would have to eat around 16 steaks to begin loading your body with creatine. This is why we supplement with concentrated forms of creatine. Creatine rapidly increases your strength, energy levels, high intensity exercise performance as well as increases your lean muscle mass. Although creatine is not primarily used for recovery, it does assist with post training muscle recovery.
L-Glutamine is the most abundant amino acid within the body. Glutamine is very important as it regulates muscle protein production (muscle building) and assists with muscle glycogen stores by increasing glycogen production after a workout. Foods which contain glutamine are protein foods such as poultry, meats, fish, dairy and beans. When glutamine is depleted, then muscle atrophy takes place and there is a decrease in strength, stamina as well as recovery. L-Glutamine is released from muscle during high amounts of stress, such as weight lifting. This substance is a good anti-catabolic (muscle breakdown) agent as it protects the body from a stress hormone called cortisol. Glutamine is a major Nitrogen donor, keeping bodily Nitrogen levels balanced, which is very important with regards to muscle gain.
There is no evidence to suggest that either of these supplements have negative side effects. Creatine is good for rapid strength and muscle gain which is ideal for short bouts of explosive exercise however exercises of longer duration do also benefit but to a more limited extent. L-Glutamine’s main focus is to prevent catabolism (muscle waste) rather than inhibit anabolism (increase in muscle size) which would therefore also be ideal for those individuals trying to diet as muscle is not compromised. L-Glutamine pays special attention to the storage of glycogen in the muscle. Glycogen lasts a little longer than creatine during exercise; therefore L-Glutamine would also be good for exercises where high intensity bouts are slightly longer in duration.
Clinton Wreghitt
(Sport Scientist)
As good sportsman we need to understand the functions of the supplements which we plan on consuming.
The pancreas and the kidneys produce creatine when necessary, but the main producer of creatine is the liver. The liver combines three amino acids (methionine, glycine and arginine) to produce creatine. Creatine then travels to your muscles via your blood where it is converted to phosphocreatine. A 70 kg individual has approximately 120 grams of creatine stored in his body. Foods which supply the body with the greatest amounts of creatine are red meats and fish. 250 grams of steak will supply you with around 1 gram of creatine. Thus, we would have to eat around 16 steaks to begin loading your body with creatine. This is why we supplement with concentrated forms of creatine. Creatine rapidly increases your strength, energy levels, high intensity exercise performance as well as increases your lean muscle mass. Although creatine is not primarily used for recovery, it does assist with post training muscle recovery.
L-Glutamine is the most abundant amino acid within the body. Glutamine is very important as it regulates muscle protein production (muscle building) and assists with muscle glycogen stores by increasing glycogen production after a workout. Foods which contain glutamine are protein foods such as poultry, meats, fish, dairy and beans. When glutamine is depleted, then muscle atrophy takes place and there is a decrease in strength, stamina as well as recovery. L-Glutamine is released from muscle during high amounts of stress, such as weight lifting. This substance is a good anti-catabolic (muscle breakdown) agent as it protects the body from a stress hormone called cortisol. Glutamine is a major Nitrogen donor, keeping bodily Nitrogen levels balanced, which is very important with regards to muscle gain.
There is no evidence to suggest that either of these supplements have negative side effects. Creatine is good for rapid strength and muscle gain which is ideal for short bouts of explosive exercise however exercises of longer duration do also benefit but to a more limited extent. L-Glutamine’s main focus is to prevent catabolism (muscle waste) rather than inhibit anabolism (increase in muscle size) which would therefore also be ideal for those individuals trying to diet as muscle is not compromised. L-Glutamine pays special attention to the storage of glycogen in the muscle. Glycogen lasts a little longer than creatine during exercise; therefore L-Glutamine would also be good for exercises where high intensity bouts are slightly longer in duration.
Clinton Wreghitt
(Sport Scientist)
Thursday, April 29, 2010
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)
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)
Wednesday, April 28, 2010
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)
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)
Tuesday, April 27, 2010
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.
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.
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.
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.
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)
Clinton Wreghitt
(Sports Scientist and South African under 23 oarsman)
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