Are You on Track with Your Training?

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Are You on Track with Your Training?
C

• Injury Prevention and Nutrition for Track
  Athletes
• Steven L. Cole, ATC, CSCS
• Director of Sports Medicine
• College of William and Mary
• www.wm.edu/sportsmedicine/coach.html

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AcknowledgementSpecial Thanks for their guidance
and Team Approach to the care of our
student-athletes

• Dan Stimson
• Alex Gibby
• Kathy Newberry
• Brian Cunningham
• Emil Davis

• Andy Gerard-Stanford University
• Walt Drenth-Arizona State
• Pat Van Rossum

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Objectives

• Discuss various training tips to promote fitness
  and wellness
• Identify common injuries conditions that limit
  training
• Review simple strengthening exercises for injury
  prevention
• Review a progressive, functional based return to
  running program
• Discuss various nutrition tips to promote fitness
  and recovery

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Principle of Transition

• Injuries occur during transition
• Culprits Victims
• Round holes Square pegs

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Intrinsic Abnormalities

• Malalignment
• Muscle Imbalance
• Inflexibility
• Muscle Weakness
• Instability

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Extrinsic Abnormalities

• Equipment
• Environment
• Technique Training
• Training Errors

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Training Errors

• Surface selection Softer better
• Balance of Intensity and Volume
• Volume without adequate recovery
• Too high intensity for fear of volume
• Technique over striding
• Work Ethic
• take care of the small things
• Patience

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Treatment Principle

• Injury- specific management
• Recognize address the Psychological components
• Prevention- addressing risk factors
• Identify manage

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Tools and Tricks

• Foam Roller
• Marbles
• Tennis Golf Ball
• Theraband
• Frozen bottle of water
• Ice Cups

• Heart Rate monitor
• Night Splint
• Swiss Ball
• Lace Locks
• Water Bottle

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Vocal Cord Dysfunction vs Exercise Induced Asthma

• VCD
• Difficulty with getting air in
• Neck Throat tightness
• Sawing sound

• EIA
• Difficulty with getting air out
• Chest tightness
• Whistling sound

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Vocal Cord Dysfunction Management

• Proper diagnosis
• Diaphramatic vs Clavicular breathing
• In nose, out mouth
• Choral director
• Increased awareness of laryngeal tightness
• Relaxation
• Right here, right now

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Amenorrhea

• Females below 13-17 body fat
• Decreased bone density
• Osteoporosis
• Evaluated and monitored by experienced physician

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Common Cold-URI

• Fewer in those who exercise
• Positive change in immune system
• Caution 90 minutes or longer of continuous
  exercise does suppress immune system
• No exercise Temp greater than 100
• Manage symptoms-virus
• 7 to 10 days

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Prevention URI

• Rehydration nutrition within 30 minute to 1 hr
  post workout
• Fruit juice, garlic, zinc
• Frequent Hand washing
• Increased rest/sleep
• afternoon nap
• Intervene early/Isolate when sick

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Sleep

• Critical role in restoring body
• 8 to 9 hours of uninterrupted
• Less than 6 hours, tax immune system
• Lack of doesnt hurt strength or endurance, but
  does performance
• Poor quality sign of overtraining, dehyradration,
  stress

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Anemia

• Decreased total RBC concentration
• Athletes normally below normal levels
• Athletic Pseudoanemia (Sport Anemia)
• Iron level normal, baseline plasma volume
  expanded decreased RBC concentration
• Evaluation by experienced physician
• Increase dietary iron intake

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Stress Fractures

• Wolffs Law
• Increased strength in response to increased
  demand
• Bone endures stress whenever force is loaded
  upon it
• Shock of weight bearing
• Pull of a muscle
• Decreased blood flow to bone cortex leads to
  ischemia

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Stress Fracture Management

• Prevent weeks in the making before symptoms
  arise
• Early intervention with activity modification
• Fracture Boot
• Non-weight bearing on crutches

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Return to Running

• Progression of functional activity
• Very structured, all timed
• Pain symptoms are to guide progression
• www.wm.edu/sportsmedicine/coach.html

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Return to Running

• Phase I Walking
• 30 minutes, aggressive, pain free
• Phase II Plyometric Routine
• Hopping, 470 foot contacts
• Phase III Walk/Jog progression
• 5 minute/1 minute to 2 minute/4minute
• Phase IV Timed Running Schedule
• Intermediate Advanced
• Mileage Schedule
• Pain identification scale

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Blisters

• Preventable Decrease friction
• Soap and starch your socks
• Proper shoe fit
• Clean, appropriate socks
• 3 pair new socks with new shoes
• Treat as an open wound, protect against infection

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Shoes

• When the shoe fits, wear it
• 250 miles, 505 of absorption lost life 350
  miles
• Feet larger in afternoon
• Orthotics
• Full length, off the shelf
• Identify a need

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Strength Training

• Work the Back side
• Target the Core
• Mix it up
• High reps, 12-15, low wt
• Low reps, 6-8, high wt
• Multitask compound movements

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Strength Training

• Strengthen
• DorsiFlexors
• Hamstrings
• Abdominals/Core stability
• Mid/Upper Back/ Scapula stabilizer

• Stretch
• Heelcords
• Quads
• Lower Back
• Hip Rotators Hip Flexors
• Chest

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Stretching

• Too much-increases instability
• Injury management/resolution
• Adequate, appropriate warm up cool down
• Static vs Dynamic
• Move muscle joint gently progressively to
  point of slight tension, release repeat

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Cross Training

• Cycling
• Elliptical
• Swimming
• Aqua jogging
• Various activity, various workouts

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Nutrition

• Balanced Diet
• Challenges
• Poor planning
• Lack of education
• Disordered Eating
• Diverse group of specialized athletes
• Duration of event day/weekend
• Event schedule, multiple participants

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The New Food Pyramidwww.cnpp.usda.gov/pyramid.htm
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Recommendations
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Defining Sports Performance Nutrition

• Athletes Have
• Special Needs!
• Require More Nutrients
• Increase in Protein
• Increase in Carbohydrates
• Increase in Vitamins and Minerals

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Benefits of Proper Nutrition

• Decreased time of recovery
• Increased energy
• Decreased loss of muscle tissue in-season
• Increased stamina
• Decreased percent body fat
• Injury prevention
• Improved health
• IMPROVED PERFORMANCE!!

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Sport-specific nutrition

• Explosive Athletes
• Explosive strength and power is required on a
  sustained, repetitive basis.
• Muscle glycogen is immediate energy source.
• High protein requirements
• Constant supply of carbohydrates to refuel bodies
  glycogen stores.
• Total Caloric Ratio Need
• 20 Fat
• 25 Protein
• 55 Carbohydrate

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Sport-specific nutrition

• Endurance Athletes
• Aerobic pathway is primary energy source.
• Fatty acids Muscle glycogen main fuels.
• Moderate protein requirements
• Constant supply of carbohydrates to refuel bodies
  glycogen stores.
• Total Caloric Ratio Need
• 20 Fat
• 20 Protein
• 60 Carbohydrate

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Carbohydrates

• Limited storage capacity, must replenish
• 600gm per day
• Consume 30-60gms/hr continuous exercise
• 20 hours to fully replenish
• .05gms of CHO/lb body wt every 2 hrs
• 150lbs75gms every 2 hrs

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Carbohydrates rich Foods

• ½ cup rice 25gms
• ½ cup spaghetti 17gms
• 4 oz orange juice 13gms
• 1 slice wheat bread 11gms
• ½ cup oatmeal 27gms
• 1 cup corn flakes 24gms
• 1 large banana 31gms

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Simple vs. Complex CHO

• Complex Carbohydrates
• Are absorbed by the body slowly.
• Digest release glucose into bloodstream at slow
  steady rate.
• Slow release of CHO into the bloodstream
• Regulates appetite.
• Provides prolonged supply of CHO to the blood
  stream.
• Provides a nutritional energy substrate which
  will further spare replenish muscle liver
  glycogen.

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Types of Complex Carbohydrates

• Raw fibrous vegetables like broccoli, spinach,
  carrots, green beans, cucumbers, tomatoes.
• Grains like oats, breads, bran cereals, pasta,
  rice.
• Starchy vegetables like potatoes, corn, peas,
  beans

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Protein

• Proteins are the building block of muscle.
• Proteins spare muscle breakdown during exercise.
• Protein is essential for maintenance, growth
  recovery.
• .05-.07gms/lb body wt
• 150lb 75-105gms/day

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Low Fat, Protein rich Foods

• 85-95 Lean ground beef, turkey, ham
• Beans peas
• Skinless, grilled, baked, roasted chicken or
  turkey breast
• Seafood-steamed, boiled, baked or grilled
• Low-fat cottage cheese

• Cheese-2 or skim
• Milk-Skim or 2
• White-tuna in water
• Trimmed steaks, lamb, pork chop
• Nuts or seeds
• Eggs or egg beaters
• Low-fat yogurt
• Turkey bacon or sausage

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Fats

• Higher percentage utilized for energy during low
  intensity exercise
• Essential Fatty Acids required for growth,
  recovery overall health
• Protective padding for organs

• Omega-3 fatty acids-increase stamina been
  saturated fats more efficiently
• Sources walnuts, cold water fish (salmon,
  trout, herring), crab, canola oil

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Hydration

• 2 drop in body water decreases performance
• Check color of urine thirst poor indicator
• 16oz, 2 hrs prior 4 to 8 oz every 15 minutes
  during
• 16 oz for every pound lost during exercise
• Sports drinks for electrolytes
• Foods high in water content

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Water Athletic Performance

• Water replenishment is the most important factor
  during exercise.
• Outside the narrow range of 98-100F, your body
  will always sacrifice muscle function for
  temperature regulation.
• Drink a minimum of 1 to 1.5 gallons/day.
• Flushes out metabolic waste products
• Maintains the bodies cooling system
• Prevents muscle cramps, strains and pulls

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Water Athletic Performance

• Dehydration equals
• Reduced endurance levels
• Fatigue
• Poor stamina
• Reduced maximum recovery between workouts
• Muscle cramps and joint pain
• Rememberthirst lags behind need!!!

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Electrolytes-Sodium

• 1 lb sweat contains 400-700mg
• 1,800-5,600mg lost in 2-3 hrs exercise

• 2 slice Pizza 1,396 mg
• 1 cup Chicken noodle soup 1,107 mg
• 1 oz Pretzels 451 mg
• 1 cup Cheerios 290 mg
• Bagel 198 mg
• Gatorade 110 mg

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Electrolytes-Potassium

• 1 lb sweat contains 80-100milligrams
• 300-800mg lost in 2 3 hrs exercise

• Potato 844mg
• Yogurt, 8 oz 530mg
• 8oz OJ 500mg
• Banana 450 mg
• Raisins, ¼ cup 283mg
• Orange 250mg
• Gatorade, 8 oz 30mg

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Iron

• 4oz Beef-liver-7mg
• 4oz Beef-steak-3mg
• 5 lg steamed clams-7.5mg
• 1 cup Raisin Bran cereal-24mg
• 1 cup Cream of Wheat-9mg
• 1 cup Cheerios-6.4mg
• 1 cup Wheat Chex-12 mg

• 1 cup Chick peas-13.8mg
• 1 cup Prune juice-9.8mg
• 1 cup Sunflower seeds-16mg
• 1 slice Watermelon-3 mg
• ½ cup Raisins-3 mg

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Iron Absorption

• Assist
• Vitamin C
• Fructose (fruit sugar)
• Fish

• Inhibit
• Coffee
• Tea
• Whole grains
• Legumes
• High Fiber intake

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Antioxidants

• Free Radicals negative impact on cells
• Regular exercise increases bodys antioxidant
  defense against free radicals
• Best nutritional sources
• Fruits Vegetables

• Beans Red, Kidney, Pinto, Black
• Fruits Blueberry, Cranberry, Blackberry,
  Raspberry, Strawberry, Prune, Apples, Plum
• Artichoke, Russet potato, pecans

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Ergogenic Aids Nutritional Supplementation

• Supplements are just thatSupplemental!!
• Whole foods should supply basic total caloric
  intake of an athletes diet.
• Choose supplements that are high quality,
  professional grade. Research!
• There is no magic pill formula to success!!

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The Pre-Workout Rule

• 1 hour prior to activity
• Consume a snack meal that is high in complex
  carbohydrates
• Avoid consuming fats and proteins
• 16 oz water or sports drink

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The Post Workout Rule

• Window of Opportunity One hour after workout.
• 50 grams of Protein, 100 grams of CHO as
  post-workout rule.
• Key is to replenish muscle glycogen!!
• 16 oz water or sports drink for every lb lost

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Summary

• Discussed various training tips to promote
  fitness and wellness
• Identified common injuries conditions that
  limit training
• Reviewed simple strengthening exercises for
  injury prevention
• Reviewed a progressive, functional based return
  to running program
• Discussed various nutrition tips to promote
  fitness and recovery

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Staying Healthy

• House of Cards
• Razors Edge

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Staying Healthy

• House of Cards

• The Razors Edge

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Thank you for your time and interest

• Steven L. Cole, ATC, CSCS
• College of William and Mary
• slcole_at_wm.edu
• www.wm.edu/sportsmedicine/coach.html