Boles’ Notes May/June 2013

We strive to help (enable) Ontario’s talented swimmers and their coaches

develop the Attitude, the Will and the Skills required to:

Participate and Perform on the SNC Jr. National Team

Participate and Perform on the SNC Sr. National Team

Race to the podium at all International Competitions

The summer ramp-up is underway—Ontario swimmers will see lots of action this summer. Congratulations to the Ontario Swimmer s and coaches representing Canada and Ontario at the FISU Games, the World Championships, the Canada Games and the World Jr’s as well as the Para World Championships. Go to www.swimontario.com to see the names and their progress this summer. The Summer Festival kicks off early this summer with the first weekend of June in Toronto hosted by the Oakville Aquatic Club. Several Regional Championships take place in June. The Provincial Championships in Brantford July 4-7 followed by the Provincial Open Water Championships in Brampton July 10. This month’s Boles’ Notes you will read:

Some added ingredients to help the recipe for success Santa Clara Grand Prix Competition & Training Plan by Ben Titley, head coach NSC Ontario Travel Tips by Heather Sprenger, Phd—Exercise Physiologist “The Pit Crew”--Sport Science at work during a competition Summer Swim Camps Ingredients to help the recipe for success:

“if you don’t have time to do it right, when will you have time to do it over again” –John Wooden

3 important components – 1) Technique 2) Technique 3) Technique World Class swimming begins with World Class Grass Roots and relentless TEACHING from the Bottom UP!

Periodic Critical Review & Evaluation is essential—identifying the GAP from the Target—Implementing Change—Today’s Preparation…Determines Tomorrow’s Achievements

The fastest you will travel is when you dive off the blocks and push off the walls on turns. Practice does not always make perfect however Perfect Practice does!- Plan time to do so!

Stoke efficiency is an acquired action and outcome—it has to be monitored constantly—Minimum Stroke/Maximum speed sets (min/max)—Stroke Length x Stroke Rate= Velocity

(maximize & maintain)---(build capacity & maintain) To become effortless requires great effort!

Kicking is a staple for great swimming—early development is key, Purposeful kicking is critical. 50-60% of total volume of time or metres should be KICK(including through drills) for developing swimmers(under 12). 20-30% of the total volume for developed swimmers, of which 50% of it should be quality effort and 50% of that amount should be underwater dolphin. Develop & improve your 25 underwater dolphin time, your 50 kick time, your 200 &400 kick time

Progression of Training Targets/Outcomes—Practice and Train with Purpose—Monitor and Measure. Continually Improve Your Practice Times—Know your best repeat times, best kick times, best pulling times, best start times

Swim, Train, Teach, Learn with Purpose—Race Pace—Quality—High Intensity—Correct Speed & Effort When in doubt, Negative Split and Descend—not the perfect approach but it does have some purpose

Innovation is critical however keeping a few oldies is worthwhile Pulling—pull band only is essential 25’s/50’s develops core stability & strength—stamina & endurance—Develop & Demand effort from Pull Sets as you do from the swimming sets. Pull bouy low/ Band & Pull bouy (stay away from PB only) Use sponges, chutes, pulleys, stretch cords—but band only efforts will reap benefits (note- Build the progression of pulling)

Regardless whether you are swimmer or a coach you really are as good as your next swim, so make the most of your preparation. We need to make Progress happen!

Santa Clara Grand Prix Tour May 28-June 8 Purpose: Opportunity for the High Performance directed swimmers to gain a competitive and training hardiness to

prepare for best results at the focused summer championships meets (Worlds, FISU, World Jr’s, Canada Games toward

2015/2016). This team will also follow protocols directed by Team Coaches and the Sport Science Team to develop the

swimmers awareness of competing in a world class event. This High Performance initiative is supported by the MCTR-

Ontario; CSI Ontario and Swim Ontario.

Swimmers: Martha McCabe; Annie Harrison; Heather Maitland; Kennedy Goss; Paige Schultz; Bridget Coley; Vanessa

Treasure; Chantal Vanlandegham; Marni Oldershaw; Zack Chetrat; Blake Worsley; Warren Barnes; Aly Abdel Khalik;

Jeffrey Swanston; Hassaan Abdel Khalik; Chris Manning; Ed Liu; Mack Darragh; Matt Myers; Matthew Swanston;

Frank Despond.

Coaching Staff: Ben Titley (Lead); Byron MacDonald; Mike Thompson (OSCC Apprenticeship Program)

Support Staff: Heather Sprenger (Physiologist); Ryan Atkison (Biomechanist); Dean Boles (Swim Ontario); Physio

Doug Freeman (Fowler-Kennedy Clinic)

2013 SANTA CLARA OUTLINE—Ben Titley Head Coach, NSC Ontario

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

AM

Training in

Home

Programme

(Full Intensity)

Fly to

California

(8.30am)

TBC

TBC

Racing

Racing

Racing

PM

Training in

Home

Programme

(Full Intensity)

Recovery Swim

(Low Intensity)

Stretch

TBC

(Majority maybe

just pm workout)

(Mod Intensity)

Circuit

Distance Racing

&

TBC

(Low Intensity)

Racing

Racing

Racing

&

REMOVAL

SET

(High Intensity)

Maybe Swim just singles leading into meet to give a break from training workload, distance could go doubles if wanted. This would still give 20

‘swims’ in the 2 week period if racing all sessions at meet.

AM 7-9:30/ PM 1:30-3:30 Foothills College Pool

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

AM

8.30-9.30am

Low Aerobic

Tech

Recovery

Off / Recovery

WEIGHTS

7.30-9.30

Kick (1/2)

Speed (small)

Skill

Mod Aerobic

7.30-9.30

HR / RP

+

Short Rest

WEIGHTS

7.30-9.30

Kick

Tech

Aerobic

(Low/Mod)

6.30-8.00

Aerobic

Small spikes

Tech / Skill

WEIGHTS

Off / Recovery

PM

1.30-3.30

Kick

Speed (small)

Power

Development

CIRCUIT

1.30-3.30

Soft HR

Endurance

Inc RP

1.30-3.30

Low Aerobic

Tech

Overdistance

CIRCUIT

TEAM MEAL

Off / Recovery

SAN FRAN

VISIT

1.30-3.30

Speed / Prod

Pull Removal

(Dist--Aero

Challenge)

CIRCUIT

Fly Home

Off / Recovery

Guidelines for Travelling Athletes and Coaches Heather Sprenger, PhD, Sport Physiologist Canadian Sport Institute Ontario hsprenger@csiontario.ca

Pre-flight Instructions: Pre-planning and organization is the key to a successful trip and will minimize athletes becoming distracted from the task at hand. 1. Pre-book aisle or exit row seating to allow more room to stretch 2. Special meals on most major airlines can be easily arranged with as little notice as 36 hours prior to departure. Examples include low fat and vegetarian. Some airlines even provide athlete meals for group bookings (e.g. low fat, high carbohydrate). Avoid overeating. Remember that you are sedentary, perhaps even tapering, hence your caloric intake will not be high. 3. To avoid transit hunger, pack healthy snacks which need minimum storage fuss and are long lasting (e.g. fruits, dried crackers, sport energy bars, liquid meals). During the flight: Maintaining Hydration - The oxygen concentration and humidity of aircraft cabins are considerably lower than normal air. This dry environment can cause athletes to lose more than 300ml of water per hour depending on their body size, with larger athletes losing significantly more. 1. Drink at least 300ml of fluid per hour, preferably water, to remain well-hydrated. This equates to 1.5 standard cups per hour (approximately 10 small airline cups!). Pack a water bottle to fill-up once you have cleared airport security. 2. Pack water bottles or sport drinks with you and have them seated in the front pocket as a reminder to drink frequently and stay well-hydrated. 3. Avoid coffee, tea, carbonated drinks and alcohol which are offered during the flight. Many of these act as diuretics and can contribute to further dehydration. 4. Wet towels and water sprays can help to avoid dryness developing in the nose and throat. A Note on Food: 1. Avoid overeating as inactivity on the plane means that you actually require a smaller caloric intake than required for a normal training day. 2. Adjusting your meal times to those of the country you are heading to can prompt the re- synchronization process. Activity: 1. In-flight stretching programs discreetly done from your seat can aid "travellers’ thrombosis" (e.g. pins and needles, sleeping legs, & swelling). Moving around the plane from time to time is also helpful OR in- seat lower body muscle contractions will assist in the circulation of blood flow back to the heart. 3. Transit stops are also a good opportunity to do some light exercise. 4. Adjust your watch to the destination time when boarding the plane and try to synchronize daily routines accordingly. Upon Arrival: Diet, exercise, sunlight and social interaction are the key environmental cues to allow adaptation & synchronization to the new environment. 1. Stay awake even if you are tired. Unpacking luggage, stretching and light exercise, are favorable options. Avoid taking sedatives as they delay the natural adjustment process. 2. Go outdoors and do some socializing!! Social interaction and natural sunlight is an excellent way to entertain yourself & adapt to the new environment. 3. Initial training sessions need to be easy to moderate and carefully monitored by the coaching staff to allow the body to recover from the flight experience. Exercise modalities should focus on flexibility and promote movement through the full joint range available. References Australian Institute of Sport. 2011. The Travelling Athlete. Bond J. 1988. Minimizing Jetlag and Jet-stress. Sports Coach; 55-56. Eichner E.R. 1988. Circadian Timekeepers in Sport. Physician and Sports Medicine, 16(2);79-84. Hill D. 1993. Effects of Jetlag on factors related to Sport Performance. Canadian Journal of Applied Physiology, 18 (1); 91-103. Lawrence et al. 1993. Aspects of Jet lag. Sports Coach; 6-9.

Loat C. 1989. Jetlag and Human Performance. Sports Medicine, 8(4);226-38. Minors et al. 1994. Introduction: the travelling athlete. Coaching Focus, 25; 20-1. O'Conner, P-J; Morgan, WP. 1990. Athletic Performance following travel across multiple time zones. The Pit Crew Races are video-taped by Ryan Atkison Bio-mechanist, he then transfers the race to an Ipad that is in the Team Ontario recovery area while swimmers are receiving recovery massage or fuel regeneration, they can watch their races with their coach. Ryan would also provide race analysis between prelims and finals for review. Doug Freeman, Physiotherapist provides pre-race activation and post-race flush while Heather Sprenger Physiologist monitored swimmers with pre –hydration and post-race blood lactates, monitor their cool down protocol and follow-up with the key post cool down blood lactate to make sure the race effects have cleared—the swimmers receive regeneration fluids and food post-race.

Santa Clara Grand Prix / Training Camp – Sport Physiology Support Heather Sprenger, PhD, CSCS, Sport Physiologist, Research & Innovation Lead; hpsrenger@csiontario.ca

Overview The plan for the Santa Clara GP is to ensure that athletes undergo proper recovery protocols, and to provide the coaches and athletes information that will help them move forward with training going into Nationals, World University Games, and World Championships. Recovery Protocols Recovery will be based around nutrition both before and after competition, monitoring hydration levels for the athletes as well as monitoring blood lactates & warm-down protocols. Below is a description of the services that will be provided. Nutritional Support Pre-race – Jet Fuel will be available for athletes before the competition. This will allow athletes to properly fuel themselves the hour before competition, while maintaining adequate hydration. Post-race – the athletes will have access to Infiniti recovery mix, providing necessary carbohydrates and protein to start the recovery process and also help restore and maintain hydration. In addition, athletes will have access to an Elevate Me bar, which will add to the recommended macronutrients required after competition. Hydration Support Two hours prior to competition hydration status will be monitored. Athletes will be asked to provide a small mid-stream urine sample (~2 mL) for the determination of urine specific gravity (USG). From this collection the athlete’s hydration status will be ascertained. From this data athletes will receive immediate feedback about their hydration status & will be given instructions of what they need to drink within the next 1-2 hrs to reverse dehydration or maintain their hydration state. Assessing Sweat Loss During Training & Competition Athletes will be asked to weigh-in (body mass measurement) in their swim suit prior to training & competition. As well, athletes will be required to weigh-out in their swim suit (towelled dry) after their training session or before leaving the pool deck post-race. Athletes will also be asked to report the volume of fluid drank & amount of food eaten throughout exercise. By determining the athlete’s hydration habits, sweat rate will be calculated. From this data, it will be ascertained whether an athlete is drinking enough fluid to replace sweat loss (to ~1-2% BM loss) OR is losing too much fluid, which may potentially compromise their performance. Peak Lactate Production & Warm Down Protocols After each race, athletes will report to the warm-down pool and have a peak blood lactate sample taken. This information will provide information on how the athlete’s glycolytic system was engaged during the race. This information can be compared with other biomechanical markers for more accurate performance analysis. 1-2 min post-race athletes will get a finger-tip capillary sample drawn to determine blood lactate concentration. Based on the concentration, a warm-down protocol will be prescribed in collaboration with recommendations made by the

athlete’s coach. The athlete will return after their warm-down for a second blood lactate sample to determine whether the warm-down was effective at clearing lactate (<2 mmol). If the athlete still has a lactate concentration >2 mmol, they will be instructed to continue warming down until blood lactate drops to <2 mmol. Anthropometric Monitoring Skinfolds will be performed on athletes on June 3rd. This is to ensure any final modifications to their stature can be addressed going into FISU Games, World Championships and Canada Games. Reporting: During the competition, the following reports will be generated & sent to coaches a. A daily update on mass and hydration levels. This report will let the coach know how hydrated the athlete is. If the athlete is not hydrated for a day, the sport scientist will follow up with that athlete, unless the coach does not want this to happen. b. A daily update on peak lactate production and warm down lactates. This is to provide the coach with instantaneous knowledge that the athlete is warming down and recovering properly. After the competition, the following reports will be generated and sent to the coaches, within a week. a. A full recovery report based on mass and hydration for their athlete. b. A performance report that will include all peak lactate and warm down lactates. c. An anthropometric report detailing the athlete’s past history. This information will be passed on to the CSIO’s nutritionist so she can coordinate any additional information with that coach. d. A summary report that provides general observations from the meet as well as general observations for each athlete. These will be individual reports that combine the other three reports listed above. Summer Swim Camps—the camp experience is unmatched whether sport related or other, I highly recommend a camp experience whether during the regular season or like these opportunities in the summer—the power of camp opportunities is the focus, specific time spent and the element of nurturing in a special environment—take full advantage of opportunities like these or other camp settings. Eswim Swimming Camps--Full Day -- Camp Director Brian Keats http://www.eswim.ca/CampSched.pdf The mission of the Etobicoke Summer Swim Camp is to provide our campers with an exciting camp experience that fosters the love of the sport of swimming from the grass roots to the national level. Mississauga Swim Camps- Full Day--Camp Director Nandi Kormendi www.mississaugaswimming.com Improve technique and fitness All swimmers video-taped Have fun with games and challenges!

1:8 Coach-Swimmer ratio! Toronto Swim Club- Half Day-- Camp Director Bob Hayes http://www.torontoswimclub.com/summer-camp Experience outdoor swimming at its best! Ages 5-18. Competitive and new to competitive swimmers are welcome. 3 pools on site to accommodate the wide variety of level and Joe Bartoch Swim Camp in Waterloo- Half Day-- Camp Director Joe Bartoch- bartoch_joe@hotmail.com

que

McMaster Maurader Swim Camp—Full Day— Camp Director Andrew Cole http://www.marauders.ca/sports/2011/4/11/campsswimming.aspx?id=184 Each day will focus on technique, starts, turns—goal setting, motivational talks, nutrition sessions and dry land.ach ders will focus on a different stroke and attend two skill sessions. You'll also touch on starts and turns, with guest presentations by Oakville Aquatic Club Swim Camp—Half Day—Camp Director Sean Baker-

http://www.oakvilleaquatics.ca/admin/images/Seasons/2012-2013/2013%20summer%20camp%20brochure.pdf

Swim Ontario Activities in Progress:

Canada Games Preparation- June 7-9 @UT; July 29-August 1 Montreal; Games August 4-9 Sherbrooke

Provincial Championships: Summer Festival June 1-2/ Summer Provincials July 4-7/Open Water July 10.

2020 Strategic Plan

2013-2017 Regional, Provincial, Interprovincial Camp Delivery

2013-14 Competition Schedule

Provincial Youth Academy Launch date September 2014 in the new Pan Am Facility

2013 Swim Ontario Conference (September 20-22) featuring Key note speaker David Marsh SwimMAC,

Representatives from Own the Podium, 2015 Pan Am Group Presentation & Update and much more.

Parting thoughts for your next cycle of preparation….

Coaching Difference Makers: (my observation of their approach)

Josef Nagy—“makes each stroke count”—his attention to detail and his relentless focus on the demand of the race.

Ben Titley—“each metre matters”—every action, set, repeat, stroke has purpose. There is an expectation of

proper execution.

Randy Bennett—“inside/outside forward thinking”—he does a masterful job of critical evaluation and can adapt to the

required change for reliable progression to reach the target.

See you on the deck!

Dean athletes. These will include dry land training, motivational talks, nutrition meetings and exciting goal setting sessions