Tokyo Update Webinar 3 Updates from webinar 1…
Sapporo coaching • Mike Van Tighem has agreed to replace Richard Lee as the Marathon coach in Sapporo (Richard had to withdraw due to unforeseen personal commitments). Introduction Webinar 1 Basic information for 2020 Games team members
Webinar 2 Planning for a successful Games
Webinar 3 Endurance athlete update
Staff Updates Athlete Mental Health Endurance Update • Heat & Altitude Considerations • Flagstaff pre-Games altitude camp • Questions & Answers • Sapporo • Specific advice for Walks & Marathon • Questions & Answers
All subject to COVID uncertainties Heat & Altitude Considerations for Endurance Athletes
Trent Stellingwerff, PhD Athletics Canada Sport Science Sport Medicine & Innovation (SSSMI) Lead (IST Lead) [email protected] Mobile: +1.250.208.6674 The Team for Heat & Altitude – from Flagstaff to Gifu to Sapporo to Tokyo Olympics Paralympics Flagstaff, Gifu Gifu Holding Camp Gifu Holding Camp & Sapporo Gifu Holding Camp
Gareth Sandford, PhD Jen Sygo, RD Jessalyn O’Donnell, RD Physiologist Registered Dietitian Cameron Gee, PhD Registered Dietitian Post-Doctorate Fellow Athletics Canada East Hub Physiologist, ParaSport expertise CSI Pacific CSI Pacific / UBC / AC West Hub Post-Doctorate Fellow Athletics Canada West Hub Supported Medically UBC Okanagan Gifu & Tokyo Paddy McCluskey, MD – Gifu / Tokyo Gifu & Tokyo Supported Medically Mike Koehle, MD – Gifu / Sapporo Kim Coros, MD – Gifu / Tokyo
Trent Stellingwerff, PhD Patricia Roney, MSc PT Physiology & Nutrition / Cat Herder Physiotherapist AC IST Lead & West Hub / CSI Pacific Athletics Canada Para IST Lead / AC West Hub Athletics Canada – Key Heat Performance Enhancing Strategies Tokyo 2021
The following are the 5 key cornerstone recommendations, in order of importance, that also aligned with the official World Athletics recommendations for heat (next slide):
1) A well-monitored ~12-14 day heat-acclimation camp prior to the major champs will maximize heat acclimation and performance outcomes (while minimizing potential heat health issues). 2) Implement heat mitigating strategies, e.g.: Pre-Cooling (ice vests, etc.), During-Cooling (if possible, during long races or during field events), Post-Cooling (ice vests, cold tubs) 3) In next few years, purposely undertake repeated well-monitored, safe and successful heat exposures (training camps & competitions) to allow for learning and optimization*** 4) Current data suggests NOT to simultaneously undertake heat and altitude, but instead undertake them sequentially. 5) Athletics Canada will possibly undertake individualized specific monitoring and heat intervention considerations for athletes in top-8 and / or in events 5,000m or longer.*** ***#3 and #5 have been challenging due to COVID, but 95%+ of heat mitigation are accomplished with #1 and #2 above, which we will have with our GIFU holding camp. Environmental Conditions Overview Tokyo Climate – Olympics (Events: July 30 – August 8th) See Webinar #1 for more details: https://athletics.ca/national-team/criteria/
Temperatures will range of 26 to 34C with humidity ranging from 50 to 90% for a “feels like” (HUMIDEX) of ~35 to 45C on most days. Tokyo Climate – Paralympics (Events: Aug 27th to Sept 5th) See Webinar #1 for more details: https://athletics.ca/national-team/criteria/
Temperatures very similar to the Olympics and will range of 26 to 34C with humidity ranging from 50 to 90% for a “feels like” (HUMIDEX) of ~35 to 45C on most days. ***However, more chance for rain at tail end of Paralympics Gifu, Japan Holding Camp – nearly same climate as Tokyo (maybe even a bit more humid!)
See Webinar #1 for more details: https://athletics.ca/national-team/criteria/
Temperatures will range of 22 to 32C with humidity ranging from 75 to 90% for a “feels like” (HUMIDEX) of ~35 to 45C on most days. July is the month with the most rain fall, expect rain showers ~50% of the days What happens to performance in the heat?
2019 Doha World Champs Women’s Marathon Data (31-33C w/ 75% humidity at midnight) Entire Race averaged = 14.7% slower than PB!
Top 8 = only 8.8% slower than PB.
(10% = 2:27 PB, and racing a 2:42) ***More on pacing later Guy, J. H., Deakin, G. B., Edwards, A. M., Miller, C. M., & Pyne, D. B. (2015). Adaptation to hot environmental conditions: an exploration of the performance basis, procedures and future directions to optimise opportunities for elite athletes. Sports medicine, 45(3), 303-311. doi:10.1007/s40279- 014-0277-4 Why do we have a ~10-14 day holding camp in Gifu?
Nine cyclists performed 3 TTs in hot ambient conditions (TTH, ~37ºC) on the first (Day1), sixth (Day6) and fourteenth (Day14) days of training in the Periard, J. D., Racinais, S., & Sawka, M. N. (2015). Adaptations and mechanisms of human heat acclimation: Applications for heat. Data were compared to the average of two TTs in cool condition competitive athletes and sports. Scandinavian journal of medicine & science in sports, 25 Suppl 1, 20-38. (~8ºC) performed pre and post heat acclimatization (TTC).
Racinais, S., Periard, J. D., Karlsen, A., & Nybo, L. (2014). Effect of Heat and Heat-Acclimatization on Cycling Time- Trial Performance and Pacing. Medicine and science in sports and exercise. doi:10.1249/MSS.0000000000000428
Since it only takes ~ 10-14 days to maximize heat adaptations, you do not not necessarily need to seek out excessive heat right now (it will happen for most of you in the Canadian summer anyways). But, adding some more heat into training in the 2 to 3 weeks prior to travel to Gifu would be recommended. World Athletics points scoring for heat acclimation Environmental Monitoring…
Get a sense of what your easy run HR is, and threshold HR is in Internal Load Metrics Canada prior to travelling to either Flagstaff or Gifu and use that HR HR (not speed) to initially “control” easy/threshold running at altitude or %HR max in the heat. RPE Lactate (sometimes) Thermal Comfort Thermal Sensation
External Load Metrics Speed / Pace
Environmental Conditions Temperature % Humidity Wind speed / direction Some sense of solar indication WBGT (all of above Plus Pressure)
Heat, physiology and pacing profiling session in Barcelona, Spain prior to 2019 Doha Flagstaff: Mixing Altitude & Heat at the same time? Importance of Iron at Altitude!
Methods Hematological data collected from 178 athletes (98 males, 80 females) exposed to moderate altitude (1,350–3,000 m) were analysed using linear regression to determine how altitude exposure combined with oral iron supplementation influenced Hbmass, & iron. Altitude & Iron Supplement Recommendations If you haven’t had blood work done in a while, get it done ASAP. This will be sure you’re healthy, as well as guide iron supp recommendations Best Practice: Monitoring at Altitude
Ideally Compulsory: • Subjective Perception/RPE • Heart Rate (resting/training) • Oxygen Saturation (resting) • Weight/Body composition • Bloods: Hb, hct, ret, iron status before • Performance indicators Optional • Hydration status (urine) • Bloods: Hb, hct, ret, after • HB MAss • Oxygen saturation (training) • HRV • Metabolic Testing: VO2 max, lactate https://runningmagazine.ca/bloggers/day-life-elite-training-flagstaff/ threshold, economy, Combining Altitude & Heat? (please take note of study titles)
Practical Recommendations
• Don’t over do both at the same time, and make sure heat in the last 2 weeks prior to the Games is the focus!
• If using altitude as final phase prep, we recommend to compete in the second altitude window (> approx. 14 days), so you have time to come into heat to optimize heat acclimatization as well.
• If coming straight from altitude into heat for at least 10 to 14 days (consider travel fatigue and jetlag as well!). E.g. when / where do you want to place the last key session in your plan, and be aware of our restricted travel (the various athletes waves highlighted previously in Webinar 1) Getting to Japan: Jetlag / Travel Fatigue and Flagstaff training timing considerations
• It gets very hot in Flagstaff by 9am – with very strong sun (solar radiation). Can approach highs of 30 to 35C in Sedona in the summer!
• Might consider working later in the day / early evening (when it starts to cool), as staying up later will help phase shift you for easier jetlag transition to Japan when you travel.
***See Webinar #1 for more details on jetlag • N. American to Tokyo (or somewhere nearby for staging) = 16 or 19h advance or 8 or 11h delay. For this you would want to delay which would take ~6 days (West coast trip) to 9days (Ontario trip) to be fully entrained to the new time zone. • Time Zone Delays (e.g. Europe to Canada or N. America to Japan): ~0.75 days per time zone change (as it tends to be easier to stay up late when tired to change your circadian rhythm) • Might consider 3hr “head start” by starting trip from West Coast and/or phase your clock pre-trip by staying up later and sleeping in prior to the trip (so seek out light later in PM, but be really sure to block light in AM to sleep in, as well as consider phasing back meal times and training times) Heat Mitigating Strategies in Para Athletes Para-athlete recommendations
➢ Inter-individual variability in heat tolerance and effectiveness of heat acclimatisation strategies due to impairments.
➢ Heat mitigation and acclimatisation strategies should be tailored to the individual athletes Para-athlete recommendations
➢ Get the basics right (e.g. “Beat the Heat” recommendations) and will likely have a competitive advantage.
➢ Para IST will be sending questionnaire to athletes/coaches in June on: • personal history with heat illness, heat acclimatization, and heat mitigation strategies • How IST can support the athlete develop heat tolerance and acclimatization plans Pre, During & Post Event Cooling Considerations Heat Mitigating Strategies: Pre, During, Post
https://bjsm.bmj.com/pages/e-edition-olympicsintheheat/ Heat Mitigating Strategies: Pre, During, Post
Unknown: Still have not received confirmation from LOC whether there will be cold-tubs available at any venue. Currently working with Yuichi (our Sapporo Japanese attaché) on sourcing this info and / or sourcing our own tub/ice in Sapporo. 5,000m & 10,000m events – water tables (in race hydration / cooling – PRACTICE!)
• 17.15.1 In Track Events of 5000m or longer, the Organizers may provide water and sponges to athletes if weather conditions warrant such provision.
• 17.15.2 Refreshments shall be placed so that they are easily accessible to, or may be put by authorized persons into the hands of, the athletes.
• It is water only (temperature TBD?), sometimes bottles / sometimes cups. But, if you want to consider this, you should practice it prior in the heat (how you feel, and whether your feet blister with extra water poured over head).
• If race slow/tactical early on, it might be more feasible to get water then (as you have time/effort on slower pass to get back into the pack) Need more info? (and I can connect you with the right people on the team)
Trent Stellingwerff, PhD Athletics Canada Sport Science Sport Medicine & Innovation (SSSMI) Lead (IST Lead)
[email protected] Mobile: +1.250.208.6674 Flagstaff pre-Games Altitude Camp Flagstaff Camp Staff
Lead Coach: Heather Hennigar Team Manager: Nicole Clarke Coach: Geoff Harris
Physio: Kristie Mueller Physiologist: Gareth Sandford Camp Dates
o Arrival into Flagstaff o June 28 o June 30 o By arrangement with approval from Head Coach
o Departure to Gifu o July 17 o July 19
o Flights o AC will coordinate flights to/from Flagstaff Transportation
o Airport Shuttle Times
o FLG to Hotel – 20m o PHX to Hotel – 2h15m
o Hotel Shuttle Times
o Buffalo Park – 15m o Flagstaff Track – 6m o Sedona Track – 1h Training Sites - Flagstaff
Sinagua Middle School
Buffalo Park Training Sites - Flagstaff
Hypo2 Weight Room Training Sites - Sedona
Red Rock High School Accommodations
Sonesta ES Suites
• 2-bedroom suites • Wifi • Air conditioning • Full kitchen • On-site laundry • Separate IST Treatment Room • Per-diem will be provided for the duration of your stay in Flagstaff Accommodations COVID Protocols
o Must have a negative COVID test taken within 72 hours of departure into the USA
o Finalizing the camp’s covid protocols – will host a separate webinar with those attending the camp
o Start your 14-day pre-Japan tracking while in Flagstaff (health and activity reporting)
o Arrangements for the two COVID tests to be taken prior to departure to Japan Additional Information
o Additional information will be shared with those who have included Flagstaff in their camp plans via the AC survey.
o If you have any questions regarding the Flagstaff camp, please contact Nicole at [email protected] Questions? Sapporo Sapporo
• First ever satellite Village for athletics at an Olympic Games.
• Like Tokyo, very strict access rules, no personal coaches / personal IST in Sapporo.
• As always only accredited staff on drinks stations.
• No non-Japanese spectators?
• Only medalists will experience Tokyo (and that is still TBC) others must leave Japan within 48hrs of finishing their race. Sapporo Staff
Walks: Gerry Dragomir Marathon: Mike Van Tighem Doctor: Michael Kohele Physio: Chris Napier
Team Manager: Alfredo Villar-Sbaffi Team Attaché: Yuichi Takahashi Physiologist: Gareth Sandford Media Attaché: Gilles LeBlanc Travel
Departure Departure Arrival in Gifu for Tokyo for Sapporo July 18 July 20 July 23 July 26 8 6 3 July 28 10 8 5 July 31 July 31 13 11 8
Gifu Airport Bus Gifu to airport Flight to Sapporo Nagoya 90 mins Approx 1hr 40m Tokyo 5 hours Approx 1hr 30m Gifu holding camp
It will be possible to travel direct to Sapporo (via Tokyo) but we recommend attending the camp in Gifu because of: • Heat acclimatization • Adjustment to time zone • Working with team coaches & management • Working with team IST – especially medical and physiological • Good food and sleep (single rooms) • Teamship
One downside of Gifu is that road running options are very limited (currently restricted to a 1.8 km strip by the river). We are looking for other options and will update ASAP.
Let your APA / Head Coach know your travel preferences ASAP. Gifu – road running Accommodation Sapporo Prince Hotel https://www.princehotels.com/sa • Meals 100m covered walk from hotel.
• No training in the streets – only on official course.
• No walking to training / competition – only Sapporo official transport. Prince Hotel • No leaving team hotel for meetings, sight seeing, shopping, etc. Sapporo & Road Based Event Info
The intersection of 1) current fitness; 2) heat acclimatization; 3) race day environment (weather and course profile); 4) heat mitigation interventions (e.g. ice vests etc) and; 5) fueling/hydration plan to optimize individual race day pacing Sapporo Road Events – might be a bit cooler, but probability for high humidity (still ~30% chance for rain; average ~1,110km North of Tokyo humidity = 70 to 90% ) ~70% chance of overcast/cloudy
Road Schedule M 50km – Fri. Aug 6th at 5.30am W Mar – Sat. Aug 7th at 7am M Mar – Sun. Aug 8th at 7am *** Sunrise at ~4:30am
If 18C w/ 70% humidity = “feels like” temp of 20C If 22C w/ 90% humidity = “feels like” temp of 30C!! If 24C w/ 100% humidity = “feels like” temp of 35C!!! ***Tracking weather leading into the race, especially humidity, will be important to dial in goal race pace (more later) Sapporo Road Events – Prepare for the worst and you’ll execute in any weather!
21C w/ 75% humidity = “feels like” temp of 26C 22C w/ 59% humidity = “feels like” temp of 25C
Although this doesn’t look “bad” it will still slow average marathon performance by ~2.0 to 3.5% (~3 to 6min range) Tokyo Paralympic Marathon Course Brett Larner (long time resident of Japan, and runs Japan Running News website/twitter) ran the majority of the Tokyo 2020 Marathon course (the same day the women will race). He also did this 2 years ago as well. Here is his blog, including temperatures / humidity every 30min: http://japanrunningnews.blogspot.com/2019/08/running- 2020-tokyo-olympics-marathon.html
and with reference to last year’s run.
He has also went through the entire course (ups/downs/ where the sun is and isn’t) on this video (from the blog): https://www.youtube.com/watch?v=X4-8UdNwMb8 Sapporo Course Details - Marathon
https://www.youtube.com/watch?v=Cwt19GWPhRA
Unknown – No team manuals yet, so do not know number of aid tables (typically every 5km) https://olympics.com/tokyo-2020/en/sports/athletics/#oly-discipline-description-athletics-road Sapporo Course Details - Walks
Unknown – No team manuals yet, so do not know if aid stations on inside or outside of course (right vs. left handed?) recommend practicing some of this off a table (as well as individuals handing bottles to you) over the coming weeks.
(not just bottles off a bike, as this doesn’t happen in racing)
https://olympics.com/tokyo-2020/en/sports/athletics/#oly-discipline-description-athletics-road PACING = critical for success but hard to nail in hot conditions Race execution – PACING ADJUSTMENTS!!!
PACING!!!
CHEUNG, S. S., and G. G. SLEIVERT. Multiple triggers for hyperthermic fatigue and exhaustion. Exerc. Sport Sci. Rev., Vol. 32, No. 3, pp. 100–106, 2004. Race execution – PACING ADJUSTMENTS!!! Men’s & Women’s 50km Men's 20km Temp 31C Temp 32C Humidity 72% Humidity 77% Humidex 43 Humidex 47 Women's 20km Temp 31C Humidity 71% Humidex 43
The common factor among fast performances has been low Tdb (10.6–12.8- C (M); 11.6–13.6-C (F)). The presence of Men’s Marathon Women’s Marathon cloud cover or low solar load does not Temp 29C Temp 32C increase the likelihood of running a fast Humidity 51% Humidity 74% Humidex 35 marathon. Humidex 46
Ely, M.R., et al., Impact of weather on marathon-running performance. Medicine and science in sports and exercise, 2007. 39(3): p. 487-93.
Ely, M.R., et al., Effect of ambient temperature on marathon pacing is dependent on runner ability. Medicine and science in sports and exercise, 2008. 40(9): p. 1675-80. Race execution – all pacing outcomes w/ weather from 2019 Doha Races – email Trent if you want analysis ([email protected] ) Road Based Athletes Fueling / Hydration Practice & Plan Practice fueling & hydration sweat rate tracking during long runs
If you want tracking sheet – email Trent ([email protected] ).
Track information into spreadsheet / work tool to find out what your individual sweat rate and fueling intake abilities are… Practice fueling & hydration sweat rate tracking during long runs
Track information into spreadsheet / work tool to find out what your Individual sweat rate and fueling intake abilities are…
Practice the RULE OF 15 ~15 to 25g CHO every ~15 to 25min Track information into spreadsheetinto / work tool to find out what your ~150Individual to 200 sweat ml rate of and fluids fueling intake(~8 -abilities15% are…carb solution) (~80 to 120g CHO per liter of fluids) Chronology of fueling/hydration interventions…
Key practical “take home” recommendations…
From 8 to 10 weeks to 4 weeks before target race: • On every run longer than ~90min track sweat rate in different weather conditions, especially in targeted race weather conditions – track information into worksheet. • Practice fueling and hydration in any long/key race pace specific workouts (1 or 2 times/week) Last ~4 weeks before target race: • On every run longer than ~75min practice fueling and fluids and track sweat rate in different weather conditions, especially in targeted race weather conditions – track information into worksheet. (to optimize gut adaptation) • Refine & final practice of fueling and hydration race plan into several longer runs. Drinks Bottles Preparation
• Practice, practice, practice
• Uniquely coloured & labelled bottles
• Consider taping an extra gel to each bottle
• On really hot days tape 2 bottles together- One for sports drink and one for extra water.
• Consider having athlete carry extra caffeine pill (saran wrap and in shorts pocket) • Practice grabbing from table or from a person (not from bike) Drinks Bottles Preparation (2) Fueling plan – have a well practiced plan! Fueling plan – have a well practiced plan! Need more info? (and I can connect you with the right people on the team)
Trent Stellingwerff, PhD Athletics Canada Sport Science Sport Medicine & Innovation (SSSMI) Lead (IST Lead)
[email protected] Mobile: +1.250.208.6674 Questions? Back-up Slides Impact of Environment on performance (1)
Heat and TTE Humidity Effects
Galloway, S. D., & Maughan, R. J. (1997). Effects of ambient temperature on the capacity to Maughan, R. J., Otani, H., & Watson, P. (2012). Influence of relative humidity on prolonged exercise perform prolonged cycle exercise in man. Medicine and science in sports and exercise, 29(9), capacity in a warm environment. European Journal of Applied Physiology, 112(6), 2313-2321. 1240-1249. doi:10.1097/00005768-199709000-00018 doi:10.1007/s00421-011-2206-7 Impact of Environment on performance (2)
Air Flow and TTE Solar Radiation and TTE
70% peak oxygen uptake until exhaustion in an 70 % maximum oxygen uptake until exhaustion in an environmental chamber maintained at 30 °C and environmental chamber maintained at 30 °C and 50 % RH Four 50% relative humidity. Four air velocity solar radiation conditions: 800, 500, 250 and 0 W/m2. conditions, 30, 20, 10, and 0 km/h Solar radiation correlates well with skin temperature, but does not correlate with other physiological variables of interest, including sweat rate, core temperature, HR, skin blood flow, CVC and plasma volume.
Otani, H., Kaya, M., Tamaki, A., Watson, P., & Maughan, R. J. (2018). Air velocity influences thermoregulation and endurance exercise capacity in the heat. Appl Physiol Otani, H., Kaya, M., Tamaki, A., Watson, P., & Maughan, R. J. (2016). Effects of solar radiation on Nutr Metab, 43(2), 131-138. doi:10.1139/apnm-2017-0448 endurance exercise capacity in a hot environment. European Journal of Applied Physiology, 116(4), 769-779. doi:10.1007/s00421-016-3335-9 Heat Acclimation – minimal effective dose? 14 competitive rowers were randomly assigned to either: 1) a consecutive (10 consecutive days) or 2) intermittent acclimation group (10 sessions over 3 weeks).
For every heat exposure, subjects in each group exercised for 30 min at 70% VO2peak in an environmental chamber set at 38 degrees C and 70% relative humidity.
Gill, N., & Sleivert, G. (2001). Effect of daily versus intermittent exposure on heat acclimation. Aviation, space, and environmental medicine, 72(4), 385-390. Heat Acclimation – wet heat vs. dry heat…only a single study
100min treadmill walk at 4km/h
Griefahn, B. (1997). Acclimation to three different hot climates with equivalent wet bulb globe* temperatures. Ergonomics, 40(2), 223-234. doi:10.1080/001401397188314