SEPTEMBER 1995

Athletes Kitchen: Chronic Fatigue Consistency - Key to Success Getting the Most out of

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(708) 564-1818 Voice (708) 509-9037 FAX How to Market Speed Skating in the 90's ... page 3 (pntents C o n s i s t e n c y - 5 IN-LINE TIPS SKATERS EDGE Key to Success One More Bag'O Wind 21 and We're Done September 1995 Looking for Information? 7 Here it is! Eitors INTERNATIONAL UPDATE Ian Henngar EXERCISE PSYCHOLOGY J26 Borinra Morrow S h o r t T r a c k 2 3 Dosigi & Uyovt Work Hard, Get Tired, 9 A little of the Past LariY Mogloire Recover... Repeat A little of the Future Pralfig Aylmer Express SKATERS' NEWS R e a d y o r N o t ? 2 6 Eriltorid Start line jitters Moterid trmy be submitled for acceptance to the Ontario 1995 CASSA AGM Highlights 11 Speed Skating Association. 1185 Eglinton Avenue Eost, CASSA Hall of Fame 11 EXERCISE PSYCHOLOGY 128 North York, Ontario M3C 3(6 Tel;(416}426-70)0 The Canadian In-Line 11 Getting the Most out of 27 Fax: (416)426-7385 Speed Skating Team Strength Training at the Pan American Games StfbsoiptioB Ritn SI 5 Conado, S20 in US funds for USA and Ovetseos. F o r S a l e / W a n t e d 2 7 ISSN 0836-1983 C»0*N»T*E»S*T 12 Cover Photo Why Keep Track of Your 29 Courtesy of Gty of North York. May's Winners Race Times?

Adverting Rites Four issue (odd 7XCST) Clarification 13 • Quale pogo: $100 • ktsidt froni or Inside bode cove: $450 Competitive Coaching 30 • Hdf page: $200 • Outside bock cove: $400 and tiie Pursuit • Full page: $300 • 1 page nserlslsinde or double sided): World Champion 15 in Two Sports! $400/issue Pre-Competition Nutrition 31 Items for the next issue are due by September 29,1995 /flap Eden Guidelines SKATERS EDGE Is published with finandol assis tance bom the Mnistiy of Gtizenship, Culture and Recreolioa THE ATHLETE'S KITCHEN The artides in this pvbiicotion do not necessarily reflect the C h r o n i c F a t i g u e 1 8 Relay Exchange 32 opinions of OSSA.

EXERCISE PSYCHOLOGY 127 ®Recydedbeenpc^ usedand in thevegetable productiona1 ofixsed this magaaite.inks have Aatbors Guidefims: Skaters Edge wll consider artides that Training Load, Variability & 19 OFFICIALS Performance are not offered to other pubtcoliotti Artides should be typ^ Sowing Seeds 34 written, doiAile spaced, on one side only. Preferred length is l.CKIO to 2,500 words. Please submit two cc^'es to the Eihtor at the ecttorial oddress above. Subnassois on a computer drek in WordPerfect 5.1 format would be an asset. When submitting pictures, coprions would be (^predated.

in the '90s

t takes a real gutsy person to march in to a local merchant by Jerry SuhrstedtI JL and ask for $300 just because you like speed skating and

you think that your prospective donor should like it too. OK...

raise your hand if you own your own business. Now raise

your hand if you have ever received a call on the phone, or a

knock on the front door from some local organization with

their hand out. Almost every one of you has had the

proverbial... "we are asking for only a small donation to our

something or other club... and sir this is a tax deductible dona

tion." Yeah, yeah... of course it's tax deductible. I have to have

money before I can deduct taxi SKATERS EDGE • September 1995 3 I happen to own a retail shop myself We can all thank Bonnie and Dan for the The following outline is some basic and 1 get calls almost twice a week from rain of publicity that they have brought to information that can help you the next local basebcdl teams, local police fund, and speed skating as a whole, as it makes all of time you are trying to sell advertising on whoever else needs money. Guess who our jobs a lot easier when making our next your safety mats, selling sponsorship for gets dead presidents out of my pocket? presentation. More people are just plain your local meet or anytime you are trying You got it... zippo! Not because I don't aware of what speed skating is and what to sell the sport. The outline was based like to help people now and then but we do. Now if we could just get the diffCT- around short track but most of the infor because 1 simply don't have the money to ence between long track and short track mation still applies to all speed skating. just give out. Now let's try a different inscribed in their brains! approach... someone calls me from a local I recently attended the Jr. World Short MARKETING SHORT TRACK bowling club and is selling advertising in Track Speed Skating Championships in OR "SPREADING THE WORD" their program for an upcoming competi Calgary. Awesome event!! While attending, First off.. let's dispel some nasty rumors about tion. Over 500 local people will see this short track • Perception: "roller derby"? program and for only $751 get a full page ad. Now I'm not only interested in the • Image: Mixed ad... but I'll even throw in two $20 gift • Just exactly What are the Rules? certificates as prizes! See the difference? hAore people • Are there any Referees? You have to sell our sport as if it was prod uct. It has to be packaged! You wouldn't are just plain Don't take for granted that everyone buy com from some guy with it held in the aware of what knows what speed skating is about. Ypu palm of his hand... but you would buy a have to explain in detail what short track can of Del Monte' corn from the store. is vs. long track and what are the rules, ettc. Why? Because it was packaged and speed skating because you've seen commercicils telling is and what we do. OK YOU ACCOUNTANT Tm5,„l£T'5 PUT you that Del Monte' com is good. TOOETHBtABALANaSHlETI I started promoting long before I was involved in speed skating. I am currently Short Track Speed Skating's Assets - the coach of the Tacoma Speed Skating Now if we • Olympic Sport Club way up here in the left hand comer of • Can be done in any rink or arena the map, and it wasn't my coaching skills could just get the • Equipment fairly limited to: Skates, that lead me to the above conclusion. From Helmet (Compared to Hockey, etc.) about 1987 to about 19911 was an air per difference between • Participation not limited by Age or Size sonality at a radio station here in Seattle. I of Athletes had the opportunity to be involved in pro long track and • Great Recreation and Exercise motions, audio production, copy writing • Very Fim and Exciting and several other radio type duties. One short track • International Skating Union (ISU) thing that I learned is that about 99.99999% inscribed in their Credibility of all humans only see and hear about 10% • No Performance Judges! Races with of what is presented to them. Ok... maybe brains! clear cut Winners a little exaggerated. When I was writing ad • Communities of all sizes pcirticipate • International Sport copy for a local client for a 60 second radio • Very Television friendly spot, I would mention the client's company name a minimum of 8 times. EIGHT I also had the chance to attend an I.S.U. • Spectator friendly TIMES?? Yup... 8 times. You might think Seminar with Mark Gagnon, Nathalie • Involvement of High Profile Athletes t h a t i n 6 0 s e c o n d s 8 t i m e s s o u n d s l i k e Lambert, Cathy Priestner, Jacques Thibault overkill. I kind of had this rule that I used and a slew of other coaches from around OK,., TIME FOR THFBADSTUFF, when on the air... first I would tell the lis the world. One of the many subjects that tener that I am about to tell them some was discussed was marketing short track Short Track Speedskating's - Liabilities - • Image likened to "roller derby" thing... then I tell the listener what I want in the '90s. While most of the information to tell them... then I tell the listener what I was directed at higher level events and • Public understanding and knowledge just told them. See what I'm getting at? such, I think that most everything that we about the sport is limited Next time you're driving to work and talked about can apply to any local club, • Ice time is pricey and hard to frnd • Grass Root Development needed you're stuck in traffic... listen to some association, whether it be long track, short radio commercials very carefully and track or even inline speed skating. • Poor Television coverage count The point here is, when you are sell If I may borrow the following outline from • Minimal Promotion and Publicity • Minimcd sponsors ing someone on speed skating, your club a very distinguyied guest at fr\e semirrai; Mr or your next speed meet, keep in mind that Peter Sisam-Vice President, Broadcasting of • Minimal Overall Participation they are only hearing and seeing about the International Management Group in 25% of what is being presented to them. Toronto Ontario. Thanks Peter! One very important rule that you learn in

4 SKKTERS EDGE • September 1995 marketing is that "Percepflow IS Rfti/tfy" We 5. Showcase each of your Events-Hosting names. This formula is proven and it know that short track is far from roller 6. Profile your Hot Athletes to Sell the works! Nine times out of ten it doesn t derby... but if the public perceives it as Sport work because there wasn't follow through, roller derby... guess what? It's roller derby 7. Build Pride: Olympic Goals of Local You must plan your work... then work in their minds. Well, so much for the nega- Athletes your plan. Simple as that There is no sub- tive stuff. Where do we go from here? As a 8. Referee & Coach Training Program stitution for pre-plannmg and a little hard former radio broadcaster and a general nut 9. Sponsors: "One Stop Shopping" for work. for promotions, I recommend the next part your Sponsors-possible TV Coverage; If you have any questions regarding should be a blue-print for your marketing Signage (This is what we call Hosting); promoting your club and events, feel free plan. This is high powered marketing Free Tickets to your Event for Sponsors; to give me a call at 206-874-1454 Monday information and WILL produce results! Free Program for Sponsors; Special through Friday 11 a.m. to 7 p.m. PST. I'll Simply add these points with some consis- Reception with Athletes. try to answer any of your questions and tent time and energy and I guarantee more 10. Promote and Advertise maybe we can exchange a few ideas, of whatever you cub striving for. 11. Call the (OSSA) and/ or (CASSA) to help. They exist to help you! Reprinted with permission from Speedskating "SPREAD THE GOSPEL" Times (Vol 6 Number 3, April 15,1995 issue) 1. Total Information Package: What, "0*.. NOW FOR THE HARDEST ONE OF ALL" and from Jerry Suhrstedt. Jerry Suhrstedt is a Where, When, How Level 2 Canadian Coach and is currently 2. Fun Video Instructional Program IZStart Today! coaching at the Tacoma Speed Skating Club. 3. Build a Database: Research, School & He writes for Speedskating Times and is Recreational Centres Huge corporate marketing wizards have President of Schaats US A which distributes 4. Press & Public Relatiorrs (Very impor- used the above formula to launch new KOPP racing wheels, Viking and other skating tant to make friends with these people!) products that have become household equipment. Consistency - Key to Success by Tom Overend

ConSISTENCY, How does this relate to success in speed skating? Are we talking about consistency of strides on the straightaway, consistency of crossovers on the corner, consistency of body position, consistency of leg angle? Well we could be, except that the importance of consistency in the technical aspects of speed skating has been well covered in earlier editions of this magazine and in technical manuals. Let it suf fice to say that consistency in technical areas has been, is, and always will be important. So how else does consistency relate to brownies and such we are not likely to be the fats in one meal!) and eating success in speed skating? Well, consider thinking of energy expenditure at all, but consistently with respect to volume, for a minute other factors that contribute let's accept that as an aberration and move Eating more frequently produces more to success in our sport. On-ice training, on.) If our eating patterns are not consis- consistent energy levels and decreases summer training, psychological prepara- tent, the energy we need to fuel the daily the need/desire/ tendency to overeat at tion, nutrition, regeneration, there are lots workouts may not be there on demand. If any given meal. An occasional binge out there. Is consistency important in these you skip breakfast and train in the morn- won't hurt you, but regular binges will factors? You bet it is! Lef s look at a few ing, you won't be able to train as effective- screw up your system for its most efficient examples. ly. Same thing if you skip lunch and train performance, and efficient performance is Let's start with everyone's favourite, in the afternoon. On the other hand, if you what training is all about, nutrition, or as we call it, eating. Why is pig out for a meal, you won't feel like Let's take another example, perhaps consistency important, and how can we training at all until your poor put-upon just as popular as eating. I am talking make our eating consistent? Well, consider digestive system can process the load, about sleeping, and who among us can say eating. When do we do it, how do we do And in the same vein, if you eat a lot of that they get enough sleep? Now who can it, and why do we do it? We eat so that we the wrong kinds of food, you will feel the say that they heed more sleep? Sleep is will have energy to meet our daily energy difference. Consistency in eating means important for many obvious reasons. In expenditure, which can be quite high in eating regularly, especially in relation to skating, you need your rest, and your pri- the midst of a training season. (OK, OK, your training sessions, eating consistently mary source of rest is sleep. This is when I know that in the case of chocolate with respect to your Food Groups (not all the body does most of its regeneration for ^

SKATERS EDGE • September 1995 5 the next training session. How much sleep minimum. And of course the benefit is j^NEWYmfcm do you need? Of course this is an individ that you improve your training volume MARATHON ual matter, but if you have to drag yourself with every successful decision. COOKBOOK out of bed after pounding the clock radio Eating, sleeping, training, what's next? into submission, and if you fall asleep dur Well, let's try a combination of eating, ing the day, you are not getting enough. So sleeping and training, in fact, lefs just call how is consistency important in sleep? it your life. Consistency in your life really A perlect gift Well most of us are pretty good at consis helps you reach your goals in skating. It is for all active tently getting too little sleep, but that's not very difficult to train effectively when people, packed quite the right answer. Consistency in w/lth — your life is hopping and skipping all over • Sports nutrition information sleep means getting enough sleep on a reg the place. Somehow you need to gain con • 262 recipes for non-cooks and ular basis and on a regular schedule. If you trol over your life in order to train effec experienced chefs — need around eight hours in order to keep tively. Your job, your schoolwork, your Quick dinners your face out of the potatoes at dinner, personal life, these things tend to resist Breakfast and brunch foods then you need eight hours in the same Meatless meals • Pastas being orderly. But the more these things time block each day. Eleven p.m. to 7 a.m. High-carb desserts flip around, the harder it is to be consis is not the same as 3 a.m. to 11 a.m. Your tent with your eating, your sleeping and body will not regenerate as well when your training. Everything is interconnect your sleep pattern is all over the place. So ed and you cannot have a major disrup the key to consistency in sleep is to try to tion to your job, your schoolwork or your get your optimal amount of sleep on a reg personal life without some disruption to SPORTS ular basis, and on a regular schedule. your eating or your sleeping, both of mifRHIOM Consistency in training is not quite as which will impact upon your training. interesting as consistency in eating and Now we are probably less able to control Eortng to Fuel Your sleeping, but it is probably more impor these factors, but what we can do is to This best-selling Active lifestyle tant to optimal performance in skating. realize that disruptions will occur and try guidebook is filled with tips on KJUKYCUim,tt(H» Consistency in training means getting out to get back on an even keel as soon as pos how to and getting those sessions in one at a time, sible. You will have job problems, you will • have more day after day, week after week, month have good and bad days in school and strength and stamina after month and season after season. It is • prevent energy lags you will have peaks and valleys in your like building a bank account, you have to • eat quick but healthy meals personal life. You can either go with the • lose weight successfully make those regular deposits to see the flow and be super high or super low, or • break free from food obsessions thing grow. Consistency has a lot to do you can decide that you are going to take Plus, too simple recipes for your with forming habits, and a good training control of events and maintain some con sports diet. habit is a hard habit to kick. Habits are sistency in your life. A lot of this has to do hard to form, but once you get them with accepting things you cannot control

ALSO AVAILABLE shaped up, you can rely on them to help and thus not letting them throw you way • Audio cassette: Dieting Tips for Active you through those tough times when off kilter. Absorb the "slings and arrows of People: How to lose weight and have going out for your training session is the outrageous fate" and move on. energy to train last thing you want to do. On those days, Success in life is not a random happen • Teaching materiaisior coaches health professionals — you just put your mind in neutral and let ing; it is due instead to conscious decisions and choices based on what is important to Sports Nutrition Slide Show ($139) your habits take over. How do you form a Sports Nutrition Handouts ($149) consistent training habit? Well the only you. If success in skating is important to Eating Disorders and Exercise real way is to train through those days you, then you have to make some con Slide Show ($139) when you don't want to go out for any of scious decisions and choices about the best several reasons that seem so important at way to achieve success. One of the keys to the time, but maybe aren't that important success is to be consistent with respect to ORDER FORM when measured against your goals in the many factors which contribute to suc Enclosed is$ .forsendinfl me The New York City Marathon Cookbook $23 skating. Every time you beat down the cess. Sure it is easier said than done, but Nancy Clark's Sports Nutrition Guidebook, $18 impulse to blow off a training session for then what isn't? Consistent decisions and WeigM Loss Audio cassette, $10.95 the unimportant type reasons, you lay choices with respect to your eating, sleep Information about sports nutrition teaching down another layer of consistent training ing, training and life will really help you to materials Mass. residents add 5% sales tax. habit. It does take will power for those reach your goals.

Name early layers, but it also gets easier the more often you do it. Sure you will have Tom Overend is a Level 1, 2,3 and a Master Address those days when the unimportant type Course Conductor. He is also a former reasons rise up in force and kick your butt Olympian and a past Technical Director for Please Send check payable to Sports Nutrition back to the couch, but the trick is to CASSA. He is also a past volunteer Vice Services. 830 Boylston St. Brookllne MA 02167 reduce those occasions to a controllable President of both OSSA and CASSA.

6 SKATERS EDGE • September 1995 Looking for Information? Here If &/ Check any article ond mail this form with your cheque to the Ontario Speed SkatbgAssociation. See Table of Contents page for mailing address. The articles listed below have appeored in past issues of Skaters Edge and are an average of 1 to 3 pages in length. The articles have been written by some of the leading experts in speed skating. YOURCHOiaOF: 1 article for $1.50; 5 articles for $5.00; 10 articles for $8.00. Prices include the applicable taxes and first class postage.

EQUIPMENT INFORMATION □ Is rollerskating a good mdiod of trakiing? OFFKIATING NEWS / INFORMATION □ AD you wanted to know about blades but... □ A recipe for success □ Shooting the skate □ Skate r^ and maintenance □ Frequency vs power □ For record sake □ How's your offs^? □ Goab □ The first - but not the fastest □ Are you ofi your rocker? □ Bcdcmce □ Sometimes "ahead" b really "behind" □ Saf^ equ^ment for short track speed skating □ When to start strength traim'ng □ Advancement righting a wrong - by exception □ Looking for speed skating equ^ment? □ Are you getting enou^? Sleep that is! □ Basic rules for ail-round comp^'on □ Skate fitting □ Self-esteem, sport and physical activity □ Skates, an historical in^ke perspective □ AnoerolHC lactic training what, how & vrhen? RACING INFORMATION □ The evolution of the short track skate □ What shape b your (fi^? □ Howtoskotetheoval □ Revolutionary skate boot design □ Kids! Hove goak for your comp^itkm □ Different or similcn- - good question? □ Skate production fuD of risks □ Summer ice trainmg How to skate heats and finak □ Pro-ice: Advanced ice making technology □ To pivot or not to pivot? That b the question! □ Age doss or all-poinb winch b best? □ Blade length: whafs ri^t? □ The ^ed of age on performance □Tactics in short track □ Skate blade maintenance □ Speed & fitness in short track speed skating □ Doping control, what b it? □ Stones □ b tins little girl one of your alhl^? □ Where, oh where cue the relays goitq? □ Skate storage, 15 minutes now or $300 later □ Double workoub: What's your nutrition □A track for all seasons □ Removing or moving your burr game plan? □ What it takes to become a good short □ A coach's 1)og of tricks" □ lime for aerobic training track speed skater □ Sharpen your skates at home, not ot the rink □ High altitude training □ Don't be a dope! □ Skate fitting □ Psoas dominance □ "Go to the start" □ 1500m hack research foldings □ Raring formats - all poiiris vs age dass TRAINING INFORMATION □ Overtraining/oveireaching/maladaptation □The pass □ Bite atMdes find transition to the real work) and recovery/regeneration □ Ihe start: toe or two? That b the question difficult □ bsmcAAc alactic traoiing □ 500m start - technical considerations □ Specific training program for short track speed □ Size and perfomxmce n speed skating □ G)nq>etition plan. Are you ready? skating □ Training attitude! How to keep the edge □ Short trade tactks □ The inside track on parenting elite athletes □ Rex for speed □ Summer training: When to start, what to do □ Infections and training. When b it safe? CLUB IDEAS/INFORMATION □ Why some girls aren't good athletes □ Goal setting for speed skating □ The ^ectWe lender □ Exercistnginthecold □ Weight training prmciples □ Awards for your year end bimquet □ Parents at toumonents □ Short track turns □ News release cheddbt □ Comnron foot myths □ Cornering □ Characteristics of a successful fundraber □ Below the knee: am it be injury free? □ Cydingvsniiming □ Season planning or looking ahead □ Asphalt vs ice MISCELUNEOUS TOPICS □ Are you progressing foster thai the workTs best □ Performance enhancement for athletes □ Coaches protect yourself at the long trade 50(M? □ Who needs an attitude ac^ustment □ The dutch and ice-eifsledentocht" □ A wilderness of data □ Improving your cornering □ Coach must be certified □ "Winners and losers - what is the difference?" □ Imitalions □ A little speed skating hbtory □Wishing on a star □ Heart rate monitors □ What th^ deride, we do! □ Psyching for sports □ Attitude, pushing beyond the limits? □ OSSA then and now □ Fitness & nutrition □ Sports nutrition for gowing diDdren □A coaching aeed □ Stretching □ Perseverence & frustration □ Hbtory of skating □ Arthroscopy overused □ The inqrortance of warmups □ Heat or ice? □ A proper womHrp □ The slideboard, a review for the coach & athl^e □ Calgary ke what makes it fast? □ Fitness and nutrition □ Specificity of training what, how & why? □ He has waited a lif^'me for the next ten seconds □ Strength in speed skating

SKKfERS EDGE • September 1995 7 Gatorade THIRST QUENCHER TO YOUR UNE UP

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by Carl Foster, Ph.D.

You can think about training in terms Pat Moore. Pat is a former elite skater of four variables: 1) what do you do Thiswhomonth's nowcolumn serves ascomes a privatecourtesy coachof in (mode of training), 2) how often you do it Milwaukee. The other day he was foolish (frequency), 3) how hard are you working enough to ask me some questions about (intensity), and 4) how long are you doing exercise physiology, about training in par it for (time). ticular. I told him some simple things, then Within limits, the best training for what promised to send him some of the reading you want to do is to do what you want to materials that I commonly send to coaches. do. You want to get better at skating lOK ir YOU NEED MORE The next time I saw Pat he had sort of a real fast? Practice skating lOK real fast. In glassy expression in his eyes, clearly the simple terms, the best training for skating is SJRENOTH IN ORDER TO SIT result of having it (science) piled higher skating. For a variety of reasons, mostly and deeper on his plate. It made me realize related to not wanting to race every training IN A DEEPER POSITION AND that as much as we try to make physiology session, you aren't going to do the same data relevant to coaches and athletes, we training session every time. A variation of PUSH HARDER, GO TO often wind up talking to ourselves. It made this theme is to break the "race" into seg me wonder if I could explain the scientific ments, perhaps skating 10*2K at the pace THE WEIGHT ROOM... basis of training in two pages of text you wanted to skate. That way you are actu The fundamental basis of training is ally doing twice the amount of training you MORE ENDURANCE, that if you stress yourself beyond your could do by skating lOK once at race pace. comfortable level to accomplish some task Additionally there is a general feeling that some general qualities (strength, endurance) GO FOR A RUN OR BIKE (e.g. skating a lOK race or doing a certain training session) several things will occur. that contribute to your skating performance The first is that you will get tired and your RIDE. BEYOND THIS... may improve more rapidly with alternative momentary ability to do that task again will modes of training. For example, if you need actually decrease. If you ciren't tired enough more strength in order to sit in a deeper ALMOST ANY OTHER to depress your performance capability, you position and push harder, go to the weight probably aren't inducing any subsequent room. If you need more endurance, go for a FORM OF TRAINING CM improvement. After an appropriate period run or bike ride. Beyond this, one of the of recovery (exactly what is appropriate is really nice things about being a skater is that HELP YOU SKATE BEnER, always a good topic for starting an argu almost any ofiier form of training can help ment), your ability to do that task will have you skate better, so you can enjoy a lot of SO YOU CAN ENJOY improved. The next time you do the task, variety in your training. you will have to do more to get tired and to If you train hard enough to depress A VARIETY IN induce yourself to improve, i.e. you will your momentary performance capability, have to progress your training load. So far you need long enough to recover before YOUR TRAINING. pretty simple: work hard, get tired, recover, the next training session. This time obvi get better, work harder, get tired, recover, ously depends a lot on the individuctl and get more better.. .and so on. on how tired your exercise bout gets ▶ SKKTERS BHSe • September 1995 9 you...Athens to Atlanta takes more recov probably close to the minimal intensity marathon runners do double this amount. ery than a single 500m. The great all- necessary to induce improvement. In skating terms, even preparation for arounders like Eric Heiden, Johan Olaf To use your earlier analogy, if you can Athens to Athanta shouldn't take much Koss and Gunda Neiman (all of whom time trial (no drafting allowed) lOK on more than 200 miles per week. While this were/are legendary for how hard they rollers in 18:30 you are skating at 32.4K/ hr. sounds like a lot, at even a comfortable trained) obviously recover much better 85% of this velocity is 27.6K/hr or 21:50. If 15 miles per hour it only represents than most of us. As a general principle, you you skate much slower than this, you 13 hours per week. For shorter distances, can't really do a good, fatigue-producing, aren't provoking yourself to change, the such as lOK, only 14.5 miles per week is training session with a given mode of exer very point of training. However, such necessary. Clearly anyone who takes their cise more than 2-3 times per week. Some relatively high intensity seems to require a sport seriously is doing more than this, so coaches feel that by rotating the mode of fair amount of low intensity training to bal except for the really long events, training exercise, you can do more total training ance it and provide for general fitness. The time is as likely to be overdone as under sessions per week. U.S. overall rule of thumb being done. My feeling is that unless you are All-around coach Gerard that only about 25% of your preparing for marathon events, more than T x 1 c 1 y o u CYOU A N an ]THINK Kemkers, for example, never training load should be at an hour per day should be carefully consid , , , A B O U T ABOUT T R TRAINING i IN works the same energy sys- reauc nc high relative intensities. ered and justified before it is done. TERMS OP POUR tem more frequently than Thus, continuing our analo Otherwise, you may be increasing your AO I. 'Ti. VARIABLtiVARIABLES: every 48 hours. There is no gy, you might skate lOK ability to do more training more than your data supporting whether, a jj p J) WHAT DO YOUYOU DO DO every day, three days would ability to race faster. Borrowing the words of the legendary athletics coach Arthur variety of specific types of (MODC(MODE C OP TRAINING},fRAINING) relatively slow and easy training really do allow you (significantly slower than Lydiard of New Zealand, who coached to recover one part of your 2) 2) HOW HOW OFTEN 01 N YOU YOU DO DO 21:50), one day would be Peter Snell and Murray Halberg in the 1960 body while you are working IT IT (FREC (FREQUENCY),^NCY), faster than 21:50. After some and 1964 Olympics, and who was as another. Suffice to say that period of time, your best all- responsible as anyone for starting the trend however you rotate your HOW3} HOW HiHARDI) ARE ARE YOU YOU out performance for lOK will of doing high-volume training by his sug training, you should at the WORKHWORKING be faster than 18:30, you will gestion that elite runners should do least follow the advice of (INTEN5(INTENSITY),f), AND AND have achieved a training 100 miles per week during their buildup, Canadian coach Jacques unutif . ... effect. Thus, you are trying "once you can comfortably do 1(X) miles per Thibault and take one day off4) ' HOW LONG ARE YOU to induce improvement only week (alternating 20 miles and 10 miles „ . ^. . , ,, DOINGIiDOING IT FOROR (TIME). in a 7-day traimng cycle or 2 each day), don't run further, run faster". days off in a 10-day training are all recovery. If you insist Lastly, it must be remembered that skat cycle. Stated differently, work hard enough on running, or cycling, or lifting in addi ing is as much a technique sport as it is an that you need some real recovery days, tion to these skating efforts, make sure you energy-demand sport You only learn how then have the discipline to realize that a day take one day in seven or two days in ten to skate by skating, or by some very specific off from training is not an excuse for a completely off. Alternatively, you can use simulations. If you are too tired from skat party, if s a time to recover. about 85% of your own max heart rate, ing or doing energy system training to exe There is probably more written about remember don't use the tables as they are cute skating practice correctly, you may training intensity than any other part of only statistical averages. If you have the have more to lose than to gain by continu training. Part of this is that measuring train option of measuring blood lactate, work ing to practice. For this reason, I believe that ing intensity, via oxygen up-take, heart rate, loads that induce lactate concentrations you should do your skating training when or blood lactate, is what physiologists do significantly about 4 mmol/1 should only you are relatively fresh and able to execute best. Most scientists have learned the trick occupy about 25% of your training. the skills well. The time for the "donkey of using big words to talk about what they Trairung time is another hard thing to work" of rurming, cycling and weight-lift know best. Ifs a great strategy for making gauge. Some, like Koss, reportedly train ing is when you are a little tired. Above all, you think we are pretty smart. It also gives 6 hours per day. Most of us have neither the the words of Canadian coach Jack Walters... coaches something to be really specific free time nor the body to do this very often "skating is pretty simple, you sit really about, and we all know that coaches like One strategy for calculating the minimal deep, you push really hard to the details. Additionally, experimental studies training time needed is the so-called "rule side"...should be your ever present guide. (done mostly with previously untrained of threes" developed by marathon runners. Hopefully, you don't have a glazed individuals or with sub-elite athletes) have They have found that if your daily average expression in your eyes. Now you know as consistently demonstrated that there is a isn't at least one-third of your racing dis much about training as I do. You just don't clear minimal training intensity capable of tance, that you can't expect to get through know the fancy jargon to spout. Thanks for provoking change (thafs why we are train the distance without having to "take the the idea, Pat. ing, remember). As a general principle, pressure off". Thus, one-third of the even untrained individuals need to be 26.2 miles is 8.7 miles per day. You don't Reprinted with permission from Speed^ting about 60% of their momentary capacity to need to train 8.7 miles per day, just average Times (March 1-April 15,1995). Carl Foster is induce improvement. Athletes probably this over a longer period of time, such as Director, Cardiac Rehabilitation and Exercise need to work at relatively higher intensities; 61 miles per week. This isn't much training Testing, Co-ordinator, Sports Medicine!Sports around 85% of your capacity for that task is when you consider that most elite Science, USISA.

10 SKKfERS EDGE • September 1995 one considers that, next to soccer, in-line speed skating is consid ered the second most popular sport in Argentina. The in-line racing program began with three days of banked-track competition. The newly renovated patinodromo, C-0*N*T»E*S-T equipped to seat 10,000 spectators, was standing room only as competition began. The distances for men were: 300m solo time trial, 500 and 1500m heats, 10,000m points race, and May 20,000m elimination race. There was also a 3-man 10,000m relay. For the women the sprint distances were the same, Contest Winners while the longer races were 5,000m points, 10,000m elimiiw- tion and 5,000m relay. The winners in May's hunt for "JOHN'S JIG" were: Overall, the Canadian team did well in their races, especial PIERRE LANDRY (Brampton) ly when one considers that the timing of the Games meant very little or no outdoor training, and at a time when most TABATHA CARR (Madoc) and skaters are still in the off seasort The Americans dominated the SUE PENDER (Cornwall) majority of the races with the Columbians and Argentines pro viding the occasional upset and giving them an all around hard time. In the 500m, Arty skated strong and, with good Congratulations! strategic heats, qualified for the final of 4 skaters. At the 300m point he was positioned at the back of the group but still with in striking distance. Making a difficult, but manageable, out L E T ' S F I N D side comer pass spelled disaster as he came off the banking a little too early and lost his traction. With only minor "road "JOHN'S JIG"! rash", Arty valiantly got to his feet and completed the last lap. With the very real possibility of medalling gone forever, all of us were a little disappointed. But, his fourth place finish was something to be proud of as the best ever placing by a Canadian at such a major International competition. Patrick, who put in a solid 300m sprint performance with an 8th place finish, also skated respectably in his other races. Melissa, who at the young age of 16 was skating in her first ever (Senior) international event of this calibre, put in good persoiuil perfor This is only a sample and is not eligible for prizes. mances in all of her races (and gained some valuable experi Look elsewhere for JOHN'S JIG. ence in the process). After the track competition there were 3 days of road racing. The course was a tight emd technical 3-turn circuit measuring a Once again, John Cavar, OSSA's President, has hid mere 277m (quite small for a road course). The same distances den a jig on one of the pages in this issue of Skaters used for the track racing were employed for the road competi tion. Once agcdn the American superstars dominated both the Edge. He advises us that it may be used as an men's and women's events. Through strong skating and an underline, a paragraph heading, separation line excellent strategy in the heats Arty again qualified for a final, this between articles, etc. It could be anywhere: horizon time in the IbOOm. He skated to a 5th place finish just seconds tal, vertical. So-o-o-o, put on your detective's cap, get behind the winnei; Derek Parra of the U.S. Patrick Chayer made out your magnifying glass and... all the best! a daring one-man breakaway in the 20,()()()m elimination race. He When you find "JOHN'S JIG", send a note by maintained the break for about 7 or 8 laps while he slowly increased his lead to almost 2/ 3 of a lap. The pack eventually got mail or FAX to the Ontario Speed Skating nervous and began to reel him in. Once he realized the chase had Association, 1185 Eglinton Avenue East, North begun, he eased off and became reabsorbed into the pack. York, Ontario M3C 3C6 (FAX: 416-426-7385) stating Although he was eliminated shortly after, Patrick's breakaway the exact location of JOHN'S JIG, including the page showed courage and confidence and set the pace for the rest of number. Remember to include your t-shirt/ sweat the race. Melissa, who was now a little more comfortable racing in such a high calibre field, set several personal bests and steadi shirt size as well. Three winners will be selected from a random ly improved over each event The fmal day of competition was a 42k open-road Marathon draw on November 6,1995 to win prizes for being for men, and a 21k half-marathon for women. The men, exhaust great detectives. Happy reading and good luck! ed after 5 days of racing and each nursing minor injuries, decid ed not to participate in the hilly and rough "pebbled-ashpalt" course. Melissa, however, was determined to race the half marathon and do her best to stay with the pack. Unfortunately,

12 SKKfERS BHSE • September 1995 the intense heat, diffucult course, and lack skaters with similarly rewarding experi organizing several events. By carelessly of outdoor endurance training proved to ence. The next Pern Am Games are to be omitting this rather critical information in be a little too much as she Wets eventually held in 1999 in Winnipeg, Manitoba, the article, it may be that readers assumed removed from the course by officials due Canada! Yes, you heard me that CFARS is responsible for coordinating to a road closure time restraint. right...Canada!. The next four years are, these in-line events. My intention was to For me, the whole Pan Am experience therefore, critical for the development of simply inform readers that CFARS holds left an impression that is not soon to fade. the sport so that Canadian skaters can trials to determine the World/Pan Am As a sport that does not yet hold Olympic optimize their athletic performance in teams. Basically, CFARS' involvement status, the Pan American Games represent Winnipeg, 1999. Facilities, including with (outdoor) in-line racing ends here. the pinnacle of the sport and the penulti Canada's first and only 200m banked- I feel that it is necessary to clarify that it mate level of achievement Argentines' are track, will, hopefully, be built for the host is CIRSA, not CFARS, that can be credited incredibly passionate about their sport. ing of the in-line competition. Hopefully for our solid in-line racing calendar for Sometimes when I'm alone I can swear this information, once disbursed among 1995.1 sincerely, and humbly, apologize to that 1 can still hear the 10,000 frenzied fans the ice speed skating community, will fur all who may have drawn an incorrect con cheering "Argentina! Argentina! ther encourage ice skaters to get involved clusion by my inadvertent omission of per Argentina!..." as their skaters battled it out in their warm weather counterpart. Four tinent information. Most of all I apologize for medals. It amazed me how athletes in a more years to train, work hard, and to to Sandy Nimmo for not giving credit sport so seemingly small and irrelevant as build, and the whole Pan Am experience where credit is undeniably due. roller speed skating can be National will once again be repeated. And this time, heroes/ heroines, with their top skaters right here on Canadian soil! Barry Publow is a regular contributor to being household names. Some Argentine Skaters Edge. He studied speed skating fans got so emotionally involved in the Barry Publoio was the Canadian Team coach at physiology while completing his B.PE. at racing that whenever there was a minor the XII Pan American Games in Mar del McMaster University. He is a member of the altercation involving one of their skaters, Plata, Argentina. Barry himself is a member of Natiotial In-line Speed Skating Team and they would go on a rampage. Some yelled the National/World In-line Speed Skating represented Canada at the World obscenities, some threw objects, and some Team and currently races out of Ottawa fin- Championships in Gujan Mestras, France even jumped the barriers at the end of the Team Rollerblade and Powerbar. race in an attempt to assault the rival skater (in this case a Columbian who • • • tugged at the suit of their male superstar). 1 learned many things through my experience at the Games. First of all, it is Clarification very difficult for us here in Canada to understand just how important the Pan Am Games are to all of the Latin American Re: "In-line Racing: countries involved. To many, the Pan Ams An International are recognized and respected more than the Olympics themselves. Like their Perspective" Olympic counterpart, the Pan Ams pro vide a medium where dreams can be from SKATERS EDGE, either realized or extinguished. It is a place May 1995 where the true spirit of amateurism, com petition, fair play, and sportsmanship live by Barry Publow on; ideals that have been all but eroded by the ever-encroaching world of money and big-time professional sport It wastion thatpointed I had out mistakenly to me after implied publica that The entire Canadian team can be proud CFARS is responsible for organizing of its performances at the Pan Am Games. events on our summer racing calendar. They have made their mark in history c»s Let me set the record straight by inform probably the most successful Pan Am in ing everyone that we owe an enormous line speed skating team ever. Each of the amount of thanks to the continuous, tire athletes involved undoubtedly brought less efforts of Sandy Nimmo and CIRSA back to Canada their own unique set of (the Canadian In-line and Roller Skating memories and experiences. All of us Association). It is CIRSA who organizes involved in the sport dream of the day individual races and coordinates event when we eventually become a medal sport dates to ensure that we have a full and in the Olympics. Until then, the Pan well-balanced season of racing. Credit American Games, along with the annual must also be given to the Toronto In-line World Championships, will provide our Skating Club for its important role in

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L o o k f o r GARREIbt S P O R T S G L A S S E S at upcoming Ontario Speed Skating Events Available colours: yellow and black/clear and grey in the 1995/96 o r s i l v e r m i r r o r l e n s . Season. World Champion in Two

Sports! *Champion of Champions - Jaap Eden by John Hurdis

TJLhif.his is how the Dutch writer VS^ Smulders desaibed Eden (*Qiampion of Qiampions) in a 1983 publication predominately about his achievements in winning two World cycling championships which he added to his 1893,1895 and 1896 World Speed Skating Championships but again we have to thank our friend Karel Verbeek for proviciing many facts about this great skater.

Eden was born in Groningen the capital 1893 he raced in an international race for (3.15.2) in the one-mile race but he was not of the northern part of the Netherlands on amateurs over the 5000m and was first in a listed in the 2 and 5 mile events. October 19,1873. His father was a gymnas time of 9.16.8. Later in an "unofficial" Again at Amsterdam, two years later in t i c s t e a c h e r a n d h i s m o t h e r d i e d s e v e n Open Dutch Championship he won the 1893 on January 13 and 14 he was declared days after his birth. He moved to Haarlem 1500m in 2,35.0 which in those days would the World Champion with wins in three of and was raised by his grandparents who have been considered a World record! (In the four distances. He won the deciding owned the "Velserend" hotel. this race a skater by the name of L.A. race in the 1500m (2.48.2); the 5000m His first interests as a boy were hunting Couvee from Scheveningen raced under (9.59.0) and the deciding race over the and gymnastics. He took daily walks but the pseudonym "Brokendown" in the offi 500m (51.2) but he fell in the 10,000m. At mostly ran through the dunes and to cial list!) Eden was sent to Hamar on a Stockholm, Sweden on February 10 and 11, school, a distance of more than ten miles training program when he was 17 but did 1894 no World Champion was declared which resulted in giving him very strong not start in any races there. but Eden finished 2nd in the deciding legs. It made him especially well equipped We first see his name among the World 500m race (50.4); he won the 10,000m (in a for the two sports that brought him fame; international speed skating competitors in World record time of 19.12.4) and was 2nd speed skating and cycling. the 1891 World Championships held in in the deciding 1500m race (236.2) and fell Eden raced his first race at the age of 15 Amsterdam on January 6 and 7 when he i n t h e 5 0 0 0 m r a c e . at Abcoude in 1890 and it was in this race was 18 years old in the event that Joseph F. On February 23 and 24,1895 at Hamar, that he finished second in a one mile race Donoghue of the U.S.A. was declared the Norway he won three of the four distances to the great Klaas Pander who recognized World Champion. Eden placed 3rd (1.31.2) to be named the World Champion; the his talent. At Paterswolde on January 11, in the deciding half-mile race and 4th 1500m (2.25.4), 10,000m (17.56.0), both ^

SKATERS EDGE • September 1995 15 World record times for that period, and the motorcycles was introduced in 1899 in and a period started in which all kinds of 5000m (8.41.0). At St. Petersburg, Russia Montreal). Eden won his second World myths originated that are still told today in on February 7 and 8, 1896 he again won Championship on August 18,1895 at Koln, the Netherlands. the title of World Champion for the third Germany as a sprinter. Here Wilhelm The name of Jaap Eden is a great name time by wiiming all four distances namely Henie was fourth! in the history of the sport in the the 500m (50.2), the 5000m (9.03.2), the In 1896 he became a professional Netherlands. The award for "The best 1500m (2.36.2) and the 10,000m.(18.52.4). cyclist by signing a contract for 5000 Sportsman and Sportswoman of the Year" By the age of 23 years he had won three guilders with Humber-DurJop and went is called the "]aap Eden Trophy" and one World Champioi^ship titles. to Paris, France in March of that year. It ice rink was named after him. The one in The first staged European champi proved to be the begirming of the end. He Amsterdam opened in 1961 by the 10 year onships at Hamburg, Germany on had an exceptionally strong body but a old grandson, Jaap Eden III, staged two January 23 and 24,1891 saw the name of much weaker mind. He enjoyed the World Short Track Championships in 1985 Eden recorded in 9th (59.8 tie) for the "good life", always smoking big cigars, and 1990 and in 1996 the World Short half-mile and 6th in the one mile drinking too much, having affairs with Track Championships will be staged at the (3.10.4). At the second ISU European women who adored him. Life in Paris for Hague in De Uithof rink on a road that Championships staged at Hamar, him and later in the U.S.A. weakened his leads to it called "Jaap Eden-weg". Norway on February 24 and 25, 1894 body and he refused advice to alter his Eden's name only appeared once in the expensive ways of living. He finally recorded results, a win in the 5000m ended up as a beggar. Karel Verbeek of the Netherlands is a member with a World record time of 8.37.6. This Not quite a teenage boy, on October 29, of the Board of the K.N.S.B. He is a respected championship had been a controversial 1914 in Amsterdam he married a Miss L. speed skating historian and contributed to the one for Eden and it was rumoured that Prisen who came from Haarlem (like Dutch 100 year Anniversary of the K.N.S.B. he was not that interested in the races Eden) and apparently had loved him for history book and helps the writer tremendously but more so with members of the oppo many years. From this union they had a with preparing articles dealing with the Dutch site sex!! No Champion was declared. son Jaap bom on August 18,1915. speed skaters and administrators. As an amateur cyclist he won two Eden died on Saturday February 7,1925 World Championships; the first on August at 51 years of age and was buried in John Hurdis has been involved in speed ^ting 12, 1894 was the 10km distance at Haarlem in a nameless grave among the for 51 years in Great Britain, South ^rica and Antwerp, Belgium. The day after he was poor much like Amadeus Mozart the great Canada. He is also a CASSA Hall of Fame one of the pacemakers for Wilhelm Henie composer! Inductee. He is the greatest historian of speed of Norway (father of Sonja Henie) who His friends and admirers from his earli skating data in Canada and authored a history won the demi-fond title (pacemaking by er days built a monument above his grave book about speed ^ting in Canada. P7HKNOWmJJj»l INSIDE AND At just $15 a year and get the very (8 Issues) you save best International 46% Off the Cover Inline & Ice Speed Price. So hurry and Skating News, get in line for the Views and Reviews - indoors and oof. Greatest Skating Newspaper anywhere □ 8 issues a year, only $15. □ 16 ISSUES (2 YEARS), ONLY $28. iSubscribe □ today 1st Class Delivery lyr. $25 or C\ 2 yrs. $45 address □ Canadian/Foreign 8 issues $40. (us funds) city si zip Please make check/money order payable to: SPEEDSKATING TIMES 2910 NE 11th Ave. • Pompano, FL 33064 USA • 305-782-5928 • Fax 305-782-1044

16 SKOTERS EDGE • September 1995 1995WORU>

The Ontario Speed Skating Association in collaboration with CASSA is proud to present the world's best Short Track skaters.

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QUESTION: What gets stale besides bread? jumps up 2 to 4 pounds. This jump may frighten you into believing you are ANSWER: Athletes and active people who "getting fat" just because you took a day exercise hard every day but plan too little off from exercise. Not the case! rest into their weekly training schedule. Water-weight differs from fat-weight. Rest days are a very important part of an Throw away the scale and pay attention to exercise program but their value is often how much better you feel during your underestimated. Tired muscles require workouts. You'll likely have more energy time to 1) heal the tiny injuries that occur and perform better after a rest day. during training, and 2) refuel depleted Athletic improvement comes with quality glycogen stores. Athletes who train relent workouts - not just quantity. lessly set the stage for injuries, chronic glycogen depletion, and chronic fatique. CONCERN: "7 always feel so guilty when I If you are among the many active peo skip a day of training... I'd rather drag myself ple who have imbalances between training through the motions of exercise than sit home and recovery, and pound your body in the fretting that I'm getting lazy." name of marathon training, weight reduc Compulsive tion or getting in shape, you may relate to ANSWER: Comptdsive exercisers relentlessly some of the following signs of staleness. push themselves to the limit and deny exercisers Take heed if any two of these are present themselves permission to take rest days, for you; unusually poor performances in but dedicated athletes look forward to a day relentlessly push training and competition; failure to off as an integral part of their training pro improve despite a good training program; gram. If you are a compulsive exerciser, themselves to the loss of appetite and weight - the "I'm too you may have the following personality tired to eat!" syndrome; insomnia or rest traits that interfere with your training pro limit and deny less sleep and feeling that you are "always gram. You — tired"; irritability and anxiety accompa • like to be "in control". Regular exercise themselves nied by depression. gives you a sense of control over your If you know that rest is important but day's chaotic schedule. permission to take just don't heed the advice, here are some • are a perfectionist. You demand of tips to help you rest -in peace. yourself the "perfect" training program rest days, but (read that no days off). CONCERN: "I'm afraid to take a rest day. I • are compulsive in other areas of your dedicated athletes worry that I'll eat just as much and get fat life. Are you also a food-aholic or work from all the excess calories..." aholic? l o o k f o r w a r d t o a ANSWER: When you take a rest day from These personality traits are common to exercise, you will probably be just as hun athletes who grew up in families that day off as an gry and want to eat just as much food, abused addictive substances such as alco even though you are expending fewer hol. Now exercise-addicted, these athletes integral part of calories. Here's why. Instead of burning exercise 7 days a week, twice per day, and their training the carbohydrates you eat for muscle fuel, even train while injured. your body finally has the chance to store them as glycogen in the depleted muscles. CONCERN: How much rest is enough before a ' competition?... I'm afraid of getting out of program. For each 1 ounce of stored carbohydrate, you store 3 ounces of water - and the scale shape if I take one day off. 18 SKKFERS EDGE • September 1995 ANSWER: Rest will enhance, not hurt, EXERCISE PHYSIOLOGY 127 your performance! You won't lose fitness, but rather will be able to perform better with better-fuelled muscles. Here's what some studies show about the benefits of reducing exercise — • Runners who reduced training volume Training Load, by 70% from 50 miles in 6 days/ week to 15 miles in 5 days/ week x 3 weeks (including 3 miles of high intensity intervals) maintained fitness and ran Variability & 9% longer in an exercise test • Cyclists who intensely trained for 6 Performance weeks then tapered their exercise for up to 2 weeks improved by about 9%. • Triathletes who reduced their training by Carl Foster, PH.D. for 10 to 13 days before a 3.1 mile race finished 12 to 16% faster than when they raced without rest. This translates into although the daily average load might be knocking minutes off their racing time. cussed a study done with very similar (150 units/day in the • Marathon runners (training 45 to 50 racehorses by the Dutch example), the variability of the load miles per week) who tapered for only AFew physician/scientistMonths Ago We HarmDis (expressed as the mean divided by the 1 week showed the best improvement Kuipers. As you may recall. Harm trained standard deviation (X/SD)) can act to when they ran only 6 miles during the these horses progres- taper week and included some speed sively harder over workouts (500-meter intervals) as a period of about Training Variability

compared to a taper with no running or 7 months. So long as Flail Mian.1S0,S[>>9tx/SD>U2 about 20 miles per week of slow the,.u traimng was • main • soo FfaiB Mi(Bi-150,SD-8,x/St>>18.4 running. If you are severely overtrained, tained on a hard day- g you may need weeks, if not months, to easy day basis, even pjg ^ recover. One study with swimmers w h e n t h e h a r d Fig. d a y 1 s 1 i showed that a week taper was became quite hard, the " 'oo- inadequate to recover from the staleness horses prospered and acquired during a 6 month season. continued to improve. o-i- However, once the CONCERN: I've been training harder, but my easy day was made times are getting slower.. ..Is my junk food harder, the horses had TrcTraining Load and Training Variability diet catching up with me? trouble completing training sessions, ANSWER: Probably. Muscles need carbo became very cranky, hydrates immediately after exercise, not a n d l o s t t h e i r p e r f o r - a 2000 "sorry, no time to eat right." One simple mance ability. I hope p. ^ Fig. 2 solution is to drink extra juices for quick that you will forgive and easy carbs that quench thirst as well me revisiting a subject as supply needed fuel. Target 50 grams of s o q u i c k l y a g a i n . carbohydrates (200 calories) every 2 hours However, the implica- i after exhaustive exercise - ideally, a total t i o n s o f t h e i r d a t a of 600 grams carbs per 24 hours for a very are so striking that active 150 lb athlete. This means carbs at they deserve a more Training Load and Strain 3500. every meal, not high-fat "junk food". detailed analysis. 3000- We have been inter- - S 2 S 0 0 « Nancy Clark, MS, RD offers private nutrition ested in the relation- 2 consultations at Boston-area's SportsMedicine ship between total c- -a ° Fig. 3 BrocMine. Her books provide additional training load, the van- i information: Nancy Clark's Sports Nutrition ability of training and : Guidebook ($18) and the New York City performance. If we Marathon Cookbook ($23). Send check to examine two different Sports Nutrition Materials, 830 Boylston St., training plans (A & B Brookline, MA 02167. Fig. 1), we note that

SKUaWRS EDGE • September 1995 m a r k e r o f p e r f o r - this. Next month we will talk about strate Training Load vs Performanceince ^ mance is time to cora gies for doing index performances. ls plete a fixed distance, There are two take-home messages in but since that is not this data that I think are fairly important available, we do the First, keep your training really variable. It best we can. First, note seems better to include frequent recovery Fig. 4 g that performance days, than less frequent recovery weeks. improved fairly regu At least to the degree that human skaters larly with training are like racehorses, and I suspect the simi ■ ■ 'jooo load, up to about 1200 larities are much more than the differ

TRAINING LOAD u n i t s p e r w e e k . ences, there seems much to be said for the Beyond this the per hard day-easy day approach. Secondly is formance curve is to monitor your training load and to do Training Strain vs Performance pretty flat at very high index performances. You don't want to • training loads (Fig. 4). prepare for the biggest race of your season Does this mean you without some sort of systematic index of don't need to train what you think you might respond to, not hard? No! Based on when it is so easy to gather the relevant Fig. 5 other data we have, I data. Get out your graph paper. t h i n k t h a t i t m e a n s that there are individ- Reprinted with permission from Speedskating 0 3 S 0 0 u a l l y m o r e o r l e s s Times (March l-AprU 15,1995). Carl Foster is optimal training loads Director, Cardiac Rehabilitation and Exercise in relation to perfor Testing, Co-ordinator, Sports Medicine!Sports create a very different picture of the train mance. Beyond a certain load you may be Science, USISA. ing load. The larger the X/SD, the more able to adapt to heavier and heavier train similar the training on a day-to-day basis. ing, but it won't necessarily get you to the In view of Kuipers' data, we felt that more line any faster. Since they don't give out variable training might present less of a gold medals for who trains the hardest, strain to the system. Accordingly, we cal training that doesn't contribute to better culated the training load and the training performance may just contribute to an •Newly designed "Marathon" variability (X/SD) using increased risk of injuries. boot made with very comfort the product of training Other data we have sug- able ankle padding, pre- duration and estimated rat-Since ^ gests that the individual ing of perceived exertion relationships between train- shaped ankle pockets. (no Harm didn't ask the they they don'tdoil give out out ing load and performance horses how they felt) (Fig. gold HI medalsials for sre highly variable. This is •Ballistic nylon and epoxy 2). As you can see, the vari- who tl who trainsns the the some of us can reinforcements in the counter ability of the training actu tolerate really big training and ankle area for a stiffer and ally increased (the X/SD hardesthardest, trainingraining loads and continue to decreased) as the hard days that ( doesn'tesn't improve. I've calculated val- lighter weight boot. u e s a r o u n d 6 0 0 0 got progressively harder contricontributeiteto to ^ / , £ with the easy days remain units/ week in some of our •Available with riveted blades better performanceOrmance elite ice skaters. I also know ing the same. However, better pe or adjustable blades. when the training load wasmay may just contributemtribute that my own is about 1500 increased by making the . to an increasedreased units/week. It certainly easy days harder, the X/SD ® makes a case for consistent increased. With both the risk of injuries.juries. monitoring of your own training load and X/SD * * * * * sort trainingof index and performance. doing some increasing during the last •••••• weeks of training, the cal Second, note that perfor culated strain in training increased mance flattens out very quickly with J^PORT ^HOES markedly (Fig. 3). increases in the calculated strain in train If we then compare the horses' perfor ing (load • X/SD) (Fig. 5). Again, I suspect 280 Donlands Avenue mance to their training load and strain, we that there are highly individual responses Toronto, Ontario M4J 3R4 (416) 465-2784 see some interesting relationships. In this of performance in response to the strain of case performance is the length of time the training. Monitoring your own training horses could maintain a set workload, i.e. and doing regular index performance is how long can you hold 22 mph. A better the best way I can think of to determine

20 SKKTERS EDGE • September 1995 IN-LINE TIPS

Notes form the One More Lone Star Skate Copyright 1995 Bag^OWind and We're Done

by John Banks

DUMB LUCK (108 squared=116). The power required to Hopefully by now you can do a pretty overcome that drag increase is 26% good job of predicting what kind of (108 cubed=126). Kinda' sucks doesn't it. weather you'll have for your next race, and what general direction the wind ought to THE FOUR WINDS... blow during your race. Before I get to the There are four distinct ways wind can details of wind peculiarities, how about a blow, not counting the major change due little math concerning how just a little to pressure system movement. Even when wind can kill (or aid) your race speed. a pressure system is statior\ary, the wind direction can vary corxsiderably. But tharrk- TWO AND TWO AINl NECESSARILY FOUR fully, there is a detectable, repeatable pat Aero drag is affected by the square of the dif tern to most wind shifts. Learning to ference in wind speed, i.e., twice the wind recognize these four wind shift patterrrs is speed makes FOUR times (2 squared) as also advantageous in plotting race strategy. much wind drag. Worse yet twice the wind speed takes EIGHT times (2 cubed) as much TYPE], THE CONSISTENT WIND power to overcome. For instance, if you're The consistent wind blows from the same skating 15 mph into a 10 mph headwind, direction for the whole time you're inter your apparent wind speed is 25 mph If you ested in its effects on your race. It don't either speed up 2 mph, or the wind increases change... 'nuffsaid. by 2 mph, your aero-drag wind speed goes As an example, lefs say you were skat up to 27 mph. Thaf s an 8% increase in wind ing a square course with equal sides one speed (100x27/25=108). That means that the mile long, in a consistent south wind of aero drag force you are fighting goes up 16% only 3 mph. Lefs apply a little math to this. Lefs say you skated the whole course at 18

F I G U R E 1 mph. For the four sections of the course, you'd have the apparent wind speeds, drag, and power consumptions shown in Fig. 1.

APPARENT POWER T I M E T O Since each of the course's four leg's dis COURSE WIND SPEED INCREASE COMPLETE tances and times are equal, the average SECTION (mph) NEEDED (min) extra power required is the sum of the extra power for each leg divided by 4. Although Leg 1 headwind 21 58.9% 3.33 6.3% more power doesn't sound like much, the real question is can you put out 58.9% Leg 2 crosswind 18.25 4.2% 3.33 more power for the entire headwind leg? Now, lefs change the strategy slightly. Leg 3 tailwind 15 ^2.1% 3.33 What if you skated 17 mph in the head wind, 18 mph in the crosswinds, and 19.11 Leg 4 crosswind 18.25 4.2% 3.33 mph in the tailwind? The math changes to that shown in Fig. 2. Average extra power req'd 6.30% 13.33 min/lap You just saved two percent (6.30-4.30) of your total energy expenditures. But more ▶ SKATBRS EDGE • September 1995 21 importantly, you significantly reduced F I G U R E 2 your power needs in the headwind. Also, for the same lap time, you now have a two percent energy reserve to apply to your APPARENT POWER T I M E T O finish line sprint. How many times have COURSE WIND SPEED INCREASE COMPLETE SECTION (mph) NEEDED (min) you lost to a competitor by just a few feet at the final sprint? Leg 1 headwind 20 37.1% 3.53

TYPE2,THEPERSISnNTWIND Leg 2 crosswind 18.25 4.2% 3.33 This pattern is most common to the larger wind pattern movement due to pressure Leg 3 tailwind 16.11 -28.3% 3.14 system movement. The wind starts out blowing from one direction, say for Leg 4 crosswind 18.25 4.2% 3.33 instance from the south, and steadily

changes to a new direction, say for instance Average extra power req'd 4.3% 13.33 min/lap northwest, with a PERSISTENT attitude. Sort of, 'Tm changing direction and there constant If it takes ten minutes to shift a cortsistent wind (type 1). You won't be able ain't nothing you can do about it". If I was full cycle the first time, then it will usually to do any better. Try to preserve a small picking terms I'd probably have called this be a ten minute oscillation period for the amount of energy when you think you an obstinate wind shift. This kind of wind next cycle. Big buildings can cause oscillat have a headwind, and go like crazy with shift can take from a few tens of minutes to ing winds too, but you can expect their the tailwinds. Good luck and skate hard. several days to make its direction change. time periods to be pretty short, sometimes as little as just a few minutes or less. HOW TO EIND THE WIND TYPE 3, THE OSOLUTING WIND Just to confuse things, an oscillating It takes about 15-20 minutes of watching the An oscillating wind is one where the wind wind can be combined with a consistent or wind to detect most of the patterns direction tends to wander, say from south, a persistent wind pattern. With a consis described above. A good time to do this is to southeast, then back to south, then to tent/oscillating wind, the oscillations while you are warming up. A watch for tim southwest, and then back to the south always return to the starting direction you ing the wind pattern shift is helpful. Find a again, to start the wind shift cycle all over first noticed the wind blowing from. With recognizable landmark to sight on. Stand in again. Think of an oscillating fan. This a persistent/oscillating wind, the original the same place every few minutes to judge kind of wind pattern is really common direction will gradually change, but the the wind direction. Your ears are your best when the land is hilly some distance away, total angle of oscillation should remain rel clue for the wind direction. Turn your face but relatively flat where you are skating. atively constant. into the wind, and when the sound of the The oscillations in this case could be wind is the same in both ears, that's the caused from horizontal vortex flow as the TYPE 4, THE UNPREDiaABLE WIND direction the wind is coming from. Don't try wind breaks around the distant hills. Just what the name says, no common pat this standing directly behind or in ftont of a The nice thing about this kind of wind is tern is discernible. Treat your race strategy building, you'll get false readings. that the oscillation time period is pretty for this wind like you were skating in a I hope this helps you learn to make the wind your benefactor, instead of your enemy. I remember all too well that the Would you like a book dedicated to our entire first year 1 skated, I fought the wind 1992 and 1994 Olympic Women's instead of learning to work with it. It made S h o r t - Tr a c k t e a m ? me dread windy races. Now I look for Close ward to them. jA All proceeds go towards the much needed funding of our Short-Track Women's team - Reprinted with permission from John Banks and Winners of 14 World Championships. Speedskating Times (March 1-April 15,1995). John Banks has been a rocket scientist for 25 To Our Only $9.95 + $2.00 postage and handling. years and is employed at Loral Vought Missile Systems in Texas. He has a Bachelor of Science Please send cheque or money order to: degree in Aerospace Engineering. Mr. Banks took up in-line skating and speed skating in Ralph Publishing 1991 in order to rehabilitate a knee broken while Box #84 playing soccer. He won his age group in 197 Hunter St., West Category 2 in the USA Natiotud Championships Peterborough, ON in 1992for the lOK and 20K distances and By Elaine Ralph Canada, K9H 2L1 competes in races up to 38 mile distances. He is also nationally competitive in the SCAA (Sports Car Club of America) and sails. 22 SKATERS EDGE * September 1995 INTERNATIONAL UPDATE A close look at changes on their way Short Track A Little of the Past A Little of the Future by Bill Markland

B.'eginning in 1988, certain occurrences have taken place greatly affecting the administrative efforts at the international level. All seem to focus on the fact that Short Track has now come full circle and is on the program of the Winter Olympic Games.

Occasionally since 1977 talks would proved otherwise. First of all the participat center around producing some type of ing countries focused on qualifying and not ranking system for Short Track. Several on winning the World Championship. rankings were prepared and circulated Secondly, the discussions, or downright informally. Nothing circulated seemed to arguments, got out of hand concerning the arouse any interest and were dropped. lower end of the final ranking. All because However, since 1988 and the Olympic it determined the qualifying positions for Games, the ISU's Short Track Committee the Games. Resulting from these experi has spent many hours discussing a ences was the Committee's proposal for a Ranking System. The motivation for such a specific Olympic Qualifying Event. Again, I system being twofold, one a working doc w i l l d i s c u s s t h i s l a t e r i n t h e a r t i c l e . ument that would help promote the sport, Early last season the Committee began and two, a document that would assist in to focus on four areas it believed would the make-up of the first races at a have a major long term impact on Short Champioriship or Olympic Games. More Track speed skating. These areas are the on a ranking system later in the article. two mentioned above, and athlete safety After Calgary, and because the IOC and automation of the finish line proce imposed entry restrictions, the ISU's Short dures. The ISU has appointed a Safety Track Committee began discussing ways of Committee to review all areas concerning qualifying for the Games. Because the sport safety, and the automation system will go had no money and the Committee did not through its first practice run this season. favour adding another competition, a deci Now, I would like to report on each area sion was made to use the previous World separately. Championship to qualify for the Olympic Games. On paper all appeared to meet the WORLD RANKING SYSTEM needs of the sport. Unfortunately, experi The World Ranking System as it now ences in Sydney (1991) and Beijing (1993) appears in ISU Communication #854 ▶ SIWERS EDGE • September 1995 23 evolved from original discussions on how Ranking will be circulated within a short Track well into the 21st century. The sys to prepare some type of ranking compara time after each of the designated compe tem centers around two computer pro ble to other individual sports that would titions. The World Ranking can be used grams. The first being a finish line serve promotional purposes, and a^ist in by future organizers to help promote the program that provides the electric timing making the races at competitions better competition by indicating that ranked and photo finish of each race during com- balanced. Because most highly successful sports have some type of ranking system, the Committee believed such a system "The Committee's goal is to have the World would benefit Short Track. Several ideas had been on the table until about a year ago when the outline of Ranking System fully operational within the next using the previous year's World Championship as the starting point, and three to four years." adding to this ranking the results of spe cific international competitions, material ized. The Committee's goal is to have the World Ranking System fully operational athletes have entered, and the petition. The second program being a pro within the next three to four years. Competitor Steward can use the ranking tocol program that prints the results of This season, the World Ranking will to assist in the make-up of the first round each race, tabulates all points scored, pre only reflect from the '94 Worlds in of heats in a competition. It is intended pares the next set of races, and completes Guildford. During this season, the that the World Ranking will become a the final standings at the end of the com Committee hopes to designate four other very useful tool in the future develop petition. By linking these two programs international competitions as World ment of Short Track. together, an information system will Ranking Competitions. Organizers wish allow for the results of a race to be dis ing to have a competition designated as a AUTOMATION SYSnM tributed throughout the entire rink, ranking competition must apply to the The Automation System presently being before the athletes of that race have left Short Track Committee, and the competi developed with the assistance of LYNX the ice. The ISU has signed a contract tion must meet the criteria outlined in SYSTEM DEVELOPERS, INC. is truly with LYNX to provide the timing at all ISU Comm. #854. Once finalized, a World believed to be capable of putting Short World Championships, and it is the

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24 SKATERS EDGE • September 1995 intention to have the system fully opera have maximum entries the next year. Now, complete Medical Protocol outlining the tional by the end of the season. The goal start positions at a championship have necessary medical procedures and equip of the Committee is to develop an auto nothing to do with Olympic qualifying. The ment that must be on-site during a champi mated system that will supply results and World Champion onship. This protocol outlines the equipment other information instantly throughout ships will just deter the entire competition area through the mine the World"... OUf our athletes 01 rf/AfACllUlUy can LUn r/lfl cations necessary, of the the on-site qualifi- use of remote printers and large screen Champions. By hav- viewers. Just imagine being able to view ing the qualifying faaf nteiiTt I . 1 . . I s t a f f , t h e r e s p o n s e p r o - the results of the race you have just conditions in the rule feel IwC/l assured UJJUlt itnatWB that the cedures, and the skated in, while you are putting on your book, members have . . . ^ reports that must be skate guards to leave the ice. Once the four years to prepare nBintBt UBk helmet being'1 wornworn and willwill after before, a champi-during, present bugs are worked out, the auto their strategies for the mated system will work that fast. In fact, iIULUOjUinorotcnrv j reports will serve as a we are presently working on the proce pnmhikprovide the necessary that a qualifying „ b a s i s f o r f u t u r e d i s c u s - dure that will allow the Organizing k / r Committee to hand out a complete set of event during the DrOtBiprotection."ion. sions and practices. results as you leave the rink. Another nice Olympic season is The second area in the factor about this system is that the entire requiring the athlete »«•#•••••••• • •••••••••• stages of competi Official Protocol can be stored on a com to peak too often. t i o n i s t h e m a t t e r o f puter disk for future reference. However they are not protective headgear. accepting the fact that under the old Presently the rules require skaters to OLYMPIC QUALIFYING EVENT procedure each member had to perform at wear helmets, however there is nothing that The Olympic Qualifying Event, mentioned every championship, whereas now they are indicates which helmets are suitable and earlier, resulted from many criticisms competing for any one of 20 positions. which are not Through joint efforts of the received regarding the requirement of Finishing first or second receives the same Safety and Short Track Committees, ASTM, qualifying and the previous World qualifying status as finishing 19 and 20. an internationally renouned testing institu Championship. Comments ranged from tion, is preparing a standard for the testing "the qualification was unfeir to all mem SAFETY CONaRNS of helmets to determine their suitability for bers," to "it destroyed the integrity of the Finally, the matter of athlete safety and the use in Short Track. It is zmticipated that this World Championship." The Committee subject of greatest concern to the standard will be approved by the reviewed all criticisms C o m m i t t e e . F o r t h e International ASTM Standards Committee and developed the y y // J ,l I , fi f t e e n y e a r s I h a v e before this season ends. Once approved, Olympic Qualifying , , • , • • Jfl tilB rBSUltS served on the Short this standard will be sent to all helmet Event approved at this T r a c k C o m m i t t e e , manufacturers worldwide so that each past Congress in ofof a arace.. race... distributea ^ manufacturer can specify which helmets Boston. This qualify topic of discussion. meet the standcird. Then our athletes can ing event will benefit L^. feel assured that the helmet being worn all members of the tmOUffnOlthroughout the entire padding, helmets, will provide the necessary protection. ISU, and will lendM .fir 1 f I II gloves, and rounding Other areas still in the discussion stage greatly to the overall /Y/|arink DBtorBbOtOtC m othlBtBS the tips of the skate are padding, cut resistant material, and development of Short blades have been dis- standards regarding equipment Two insti tutions are presently conducting tests on The qualifyingof that that I ' race have ZZt 'a'pTf; padding that would be suitable for Short event offers the posi- I I £i £ ±1 , . I • / / t h e r u l e s . A t t h e Track, and efforts are being made to locate t i v e f a c t o r s f o r t h e l ulettttieice. T T J l Worlds in Guildford, a cut resistant material that would be suit sport. It allows for the ISU President Poulsen able for skaters to wear during competi qualification to be held •••••••••••••••••••••••• appointed a special tion. Both Short Track and the Safety m u c h c l o s e r t o t h e committee to look Committee are making a study of other Games thereby assur into all aspects of types of equipment that may benefit the ing the best possible participation at the safety regarding Short Track speed skat safety of skaters during competition. Games, and it offers all ISU members an ing. The special committee met in All in all, the future of Short Track looks equal opportunity to participate in the Guildford to outline its agenda and sched good. Past efforts have lead to present suc Games. It returns integrity to the World ule for the first year. Its goal is to have spe cesses, and present efforts will lead to Championships in that now the cific proposals ready for the '96 Congress future development Championship is not being used for in Israel. another purpose. As a result of two meetings held since Reprinted with permission from the February Under the old system at each World Guildford, two areas have been finalized 1995 issue of Racing Blade. Bill Marldand is Championship, members had to concen and are being prepared for presentation. an ISU Storf Track Technical Committee trate on finishing in the top 16 positions to The first item already being circulated is a Member. SKKFERS EDGE • September 1995 25 Ready or Not? Start line Jitters

by John Teaford Scene: The Calgary Olympic Oval Season Finale, March 1993. Fastest ice in the world. 1 was at the peak of my fitness - every muscle, every system, every piece of equipment finely turned and fully prepared for the race of a lifetime. And that day, on the fastest ice in the world, my nerves sabotaged me. Distracted just long enough for the screw-up to occur, I surrendered control, lost my concentration and made a rookie mistake - two false starts and 1 was disqualified. 1 thought I'd been so ready only to discover 1 hadn't been ready at all.

I spent the whole next summer won and all - competition is plenty to be ner Improving as a skater requires overcoming dering whether my preparation and train vous about. So, when the butterflies begin such built-in reluctance. Once you do, ing had been correct. I had no final race on to flutter, there's only one thing to do - your body will adapt to and recover from which to judge a year's work - 365 day's recogiuze the sensation for what it is. Use any reasonable challenge it faces. worth of learning lost to a moment's it to your advantage. Enjoy it. Ride it out. I've raced in nearly every ice-harbour carelessness. Competition is as close as you'll come to ing corner of the globe - hundreds of That body you occupy is no dummy. It feeling the instincts that kept our ancestors races, thousands of miles of travel, three knows when the stakes are high, and lots alive on the African savannah, the continents, more than a dozen countries. o f t i m e s i t s i n s t i n c t s a r e American frontier, the Once or twice I was the biggest dog in the more powerful than their Asian steppe. yard on race day - expected to win, to thinking counterpart. That body you The body's natural ten dominate. Sometimes I came through. Any lapse in concentra dency is to avoid stress, Other times I was disappointed. More tion and your chances of occupy is no humiliation, pain, danger, often than not I was expected to be pack failure rise dramatically potential injury. Nerves are filler, anonymous carmon fodder, another (just take that day back in dummy. It the body's first line of butt for champions to kick. Most of those 1993, for example). knows when defense in keeping bad days I performed to those exact expecta Every challenge you things from happening. tions. But once or twice I was the winner face as an athlete is per the stakes are When they take over your when no one expected me to be. On those ceived by your wrinkly system, ifs the body's way days my triumph was as much over m a m m a l i a n b r a i n a s a high, and lots of suggesting "You're myself as over anyone else. matter of survival. In about to go too far." The This life of mine isn't some movie I'm competition, spectators of times its body instinctively doesn't watching. I won't be floating somewhere and competitors alike instincts are- want to risk any more than overhead watching in the third person as have a predatory edge it has to, and if it can stop the action happens to a body only about them. Rivals are more powerful the "me" from putting "us" remotely recognizable as my own. It's there to take your liveli at risk, then it will save really me. Nerves are merely a reminder hood. I know, I know - than their itself the trouble of having that the next move will be an important that may seem pretty far to recover from injury. But one - that this is a time to be at my best, fetched, but stretch your thinking your body is also a pes not a time to retreat. This is the time for imagination for a moment simist, a whiner, and fun me to be on. Now when nerves try to while we consider the counterpart. damentally a chicken , take over, I accept them for what they competitive mind. Its interest isn't in becom are, and I concentrate. Competition repre ing a better skater. What it s e n t s o n e o f t h e f e w really wants is to sit still Reprinted with permission from the May remaining opportunities for achieving sta and conserve energy. Such bodily naysay- 1995 issue of Inline magazine. John Teaford tus and establishing dominance, even ing is nature's version of your mother is a former coach of the U.S. Olympic Speed when the only competition is oneself. In an telling you to not run with scissors in your Skating Team. From age 19-26, he was a evolutionary world - survival of the fittest hands ("You'll put your eye out"). member of the U.S. Cycling Team. 26 SKATERS EDGE * September 1995 EXERCISE PHYSIOLOGY 128 of the great skaters - Koss, Neiman, Jansen, Blair - one of the striking things you will notice is how stable their hips are. The strength to hold their hips stable allows the push from the knee and hip exter^sors to be effective. In less accomplished Mostout of skaters, lacking the strength to keep their Getting the hips stable, the skater falls off the push los ing much of the effectiveness of their push. Thus, no matter how strong their hip and knee extensors are, they don't get very much into the push. Accordingly, the first priority in strength training is to develop hip stability. To develop hip stability, the main exercises needed are the so-called "core" exercises and total body exercises. The biggies here are things like power Training cleans and squats. I prefer power cleans by Dr. Carl Foster since they are more dynamic and since they add an element of co-ordination. In more important to skaters. Additionally, my opinion power cleans (squats) should running out of interesting things to there are so few hard data about strength be done with weights only as heavy as can Imust say. be Assuming getting old, thateither Ocam'sthat or I razoram is training that there is as much misinforma be handled without a weight belt. right (the simplest answer to a question is tion as there is information. Remember we are trying to build the most likely the correct answer), I must be For a skater, there are two primary pur strength to stabilize the hips. Using a getting old. Anyway, I find myself revisit poses of strength training, stabilization weight belt takes pressure off these very ing the topics of previous columns with and propulsion. The more important of the muscles. Additionally, abdominal exercises disturbing regularity. This month I would two is probably stabilization, since skating (situps, knee raises, back extensions, trunk like to turn again to strength training. itself increases the strength and power of twisters, lateral situps) contribute to the Certainly few aspects of training are any the propulsive muscles. If you watch any ability to stabilize the hips against the ▶

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SKATERS EDGE • Septem her 1995 27 push in skating. Additionally, rubber band cal sandbag resisted skate jumps that have warm up both generally (jogging or exercises for upper body with the trunk been around for a generation, and which cycling for 10 minutes) and specifically held absolutely immobile acts to improve are well described in Dianne Holum's (light weight power cleans). Then, two sets the core strength fostering stability in the book, may be effective as anything you of power cleans with enough weight to hips. could do in the weight room. limit the repetitions to 10-12, followed by Most skaters are probably more familiar A separate but related issue is how several different abdominal exercises and with exercises which contribute to strength strength-power training interacts with upper body rubber band exercises with the in the pushing muscles - squats (with endurance training. Several studies of trur\k held motionless, followed by 3-4 dif weight belt), leg extei\sions, leg curls, hip combined strength-endurance training ferent types of sandbag resisted jumps sled, etc. While important, these exercises have demonstrated that endurance train from a very deep position. During these should be viewed as very secondary in ing hinders the development of strength. jumps concentrate on getting into a very importance since without stable hips to However, strength training doesn't seem solid, very deep position, then really push against, strength in the push is to impair the development of endurance. exploding into the jump. Take enough largely wasted. The skating push is fairly Accordingly, if you are at a point in your recovery between each jump so that high velocity, fairly ballistic and from a training where improved strength-power you can be explosive, this is not low position (where most people are very is of primary importance, other training endurance training. Unless you are a weak). The skating push is more nearly a may have to be reduced temporarily. sprinter, and perhaps need more resis jump than the slow controlled motion you Recent experience with the national team tance training, I feel you can get by ordinarily use in the weight room. Since has, however, demonstrated that mainte with 2 sessions per week like this dur strength transfers fairly poorly from nance strength-power training may be ing most of the preparation part of the slower to faster velocities, strength gained continued throughout the skating season year and one session per week during from comparitively low velocity weight on a 1-2 times per week basis. the primary period of racing. As the training is likely to be only minimally There is, I think, a simple bottom line to Norwegians say, nice and simple. aA. effective in improving the power of the the foregoing comments. The important push. Accordingly, jumps against resis issues are to do core exercises and high Reprinted with permission from Speedskating tance from a low position are probably as power exercises. In the interest of time Times (June 1-July 15,1995). Dr. Carl Foster effective as anything else relative to economy they can probably be done as is Director, Cardiac Rehabilitation and improving the effective power of the skat part of a single training session. Obviously, Exercise Testing, Co-ordinator, Sports ing push. On this basis, many of the classi before you do these sessions you will Medicine!Sports Science, USISA. RACING BLADE

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ZIP CODE P H O N E # Phone: 708-790-3230 If you do keep track of your times, you win. Keep your speed up and go for that will have a better idea of how you are "PR". This is the way you will become Why KeepTrack really skating when you race, regardless fast enough to skate at the national level, of the outcome of the race. A simple fact Remember too: Don't take my word of Your Race to remember: You cannot control how fast for it, talk to your coach and/ or parents any other skater skates or improves, all you about keeping track of your times. can do is skate your best. And, especially in Besides, parents make pretty good Times? the shorter races, your time is the best timers. For training purposes like I have way to tell how well you really skated, talked about here, you don't need an by Jerry Search assuming that the other parts of the race "official" time, just someone with a were okay, that is, your start, passes and stopwatch. (Note: This article is intended to apply to technique, etc. And keeping your times PS: The reason times are not as impor- pack style racing. Since "metric" style long also makes it easy to watch your tant for the longer races is due to the way track races cure always skated against the improvement over a long period of time, these races are skated. Because of the dif- clock (for time), this article would obvi- Another way to put your times to good ferent strategies that occur in longer ously be unnecessary). use is in deciding which meets to go to. races, the times, even at the World Short For example, in most classes except Senior Track Championships, are often slow. The

last Racing Blade, "How Fast Can last) at the National Short Track unless pace, sometimes 15 second laps. Then You Really Skate?", I was asked if if s you can skate a 500 in 58 seconds or bet- when everyone is nice and tired, they Aftera reallyfriend read good tomy have kidsarticlein the keep Men, track teryou (becausewillprobably the beSenior last Men(or near classfirst hasseveral so picklaps itare up andskated skateat thea lastvery severaleasy laps of their race times. The feeling was that too many fast skaters, a 58 won't do a skater under 10 seconds each! The Men's win- much emphasis on the race time could much good in that class!). rung time for the 3,0(X) meters at the 1994 jeopardize other things like technique. Should you go to the Olympic World Short Track Championships was I do agree that skaters will skate faster Festival Trials? Well, what is your 500 just under 6 minutes, while most of the if they concentrate on skating correctly, time? For the past 2 years, I have plotted top world level men skaters can easily and not just on their time for the race, the 500 meter times for the bottom 4 skate a 3,000 under 5:20. However, I also feel very strongly that skaters (of the total of 18) on the developing skaters, regardless of their age, Olympic Festival Teams. Besides the fact Reprinted with permission from the February really should keep a record of their times, that you have to make the top 24 in a 1995 issue of The Racing Blade. Jerry Search is especially in the shorter distances, as long 1,000 meter Time Trial just to skate the a coach with the Southern California Speed as they do not lose sight of continuing to meet, the bottom 4 girls, for the past 2 Skating Association. improve their technique. There are many years, have been skating a 5Z5 reasons that times are important and/ or second 500 or faster. For the SPEED SKATE CELLAR useful, but lef s take a look at the simplest, boys, it's a 50.5. So it's safe to Suppose you skate a race, against the say that if your 500 time isn't same skaters you usually skate against, at least within a second of Now, normally you can keep up with these times, you probably will them, sometimes they win, sometimes you not make the "Oly-Fesf team, win. This time, however, you are still However, if you are close, halfway through the last turn when they do go, since you will get cross the finish line. How well did you some pretty valuable racing skate? Could you have beaten them? Does experience! someone (like your mom or dad) think you Remember, the key to should have won the race, but you didn't? becoming a good skater is Well, lefs look at your time. If this race to gradually improve your was a 5(X), and your fastest prerrious time physical conditioning, skating (Personal Record, or 'TR") was 56.50, and ability, knowledge, skills, tech- this race was 54.2, how did you skate? nique, and speed, and the only S P E E D S K A T E C E L L A R Could you (or anyone else) expect yourself measure of speed is your time, We carry the most complete line of Speed Skates to skate^fer? Probably not Keep a time chart of your and ail the accessories and clothing to go with them. If your time for that race was slower times, and when racing your Such great names as Viking. Zandstra and Interflaps. than normal, well then you know that local meets, always keep your We also stock Bauer. Ultra Wheels and Rollerblade precision in-line skates. maybe you could have skated faster, but time in mind. If you are too far Please call or write for our complete price lists. also please keep in mind that you will behind to stand any chance, Mail order throughout (^nada • or call for store hours.

definitely not skate faster every time you keep your speed up and go for WE'VE MOVED! OUR NEW ADDRESS IS: race. And there are often things in a a good time! If you are way 4628 Bowness Road N.W. Calgary. Alberta T3B 0B3 race, even a short one, that can affect out in front (maybe everyone Telephone (403) 288-4000 your time. fell), don't be satisfied just to SKATERS EDGE • September 1995 29 are the fastest, taking a skater's best lap Gagnon of Montreal, and two-time Competitive coaching and the time from a 500m race will help you pre World Champion and runner up this dict the pursuit time. The 2nd and 3rd past year, skated 57.45 in a pursuit this PURSUIT laps of a pursuit are roughly 15.47% of year.) Making predictions prior to the the total pursuit time. (I attained this competition is time well spent. It gives fflSaWBWff Wgggffla fSSSBSSfSSSS wwwSwflS result after tracking the results of you a better feel for how the competition by David Morrison club and national athletes over several will unfold. years.) Therefore, when it was reported The second important task is to track that someone in Montreal skated a sub the results of all the skaters. Simply liminary selection methcxl at team tri 9 second lap (let's say 8.9 sec for the cal writing the times on a pair sheet beside rhealspursuit hasboth provinciallybeen adopted andas nationally.a pre culation) one could predict a time of the skaters' names is a recipe for disas The pursuit pares a group of athletes to a 57.5 seconds for the pursuit. (Marc ter. The times have to be sorted so that manageable number. While an athlete need not be the fastest they must be fast enough to make the "cut". At a Canadian trials this cut is 16 skaters. A pursuit is a competition within a larger competition. A skater may have two opportunities to skate the set distance (6 laps). If they opt to reskate (i.e., skate twice), the first time is thrown out. The skater in conference with his coach must decide in a couple of minutes after the first skate whether to request a reskate. Given the short time frame and the risk to the skater in the reskate on what do you base the decision? There are three things that are important when making a reskate decision.

1) Knowledge of the competition. 2) Accurate tracking of the results. 3) Recognizing when your skater has skated to the best of their abilities.

It is not enough any more to show up to the rink with your stop watch and a pen cil and paper. The coach has homework to do. The task of knowing the competi tion becomes easier the more often you are present at major competitions. This doesn't mean there aren't the occasional surprises, but these are minimized and quite often predictable. If you are not knowledgeable about the skaters, you need to spend some time talking with other coaches and/ or pouring over some meet protocols to get an idea of the speed out there. This can be done well in advance of the meet and you may be able to table a list of predictions. This may also give you an idea of what the cut off time will be. A predicted cut off time and your skater's best time are valuable pieces of information. Lap times from other competitions can be used as a predictor of pursuit times. Since the 2nd and 3rd laps of a pursuit

30 SKKFERS EDGE • September 1995 Smaller Meal: 2-3 hours you know exactly where each skater ranks at any given moment. The mental Pre-Competition Lujuid Meal: 1-2 hours gymnastics required using the above Nutrition method would be staggering. A simple Guidelines RECOMMENDATIONS FOR MEALS form, however, can be developed. A DEPENDING ON EVENT TIME form that has each second as a block (57, 1. Morning Events 58, 59, 60, etc.) and each block is broken • Eat a large high-carbohydrate supper down into tenths (0.1, 0.2, 0.3, etc.) (See for eating before a competition. Here are some recommendations and bedtime snack the night before. If Figure A). Make lots of room on the However, remember that everyone is dif you can tolerate it, eat a light snack in form to make it as useful as possible. ferent in their tolerance to foods - some the morning to prevent hunger settle When writing times down this way, a people, depending on their sport, can eat your stomach and prevent low blood pattern emerges which helps you make almost anything just before they compete, sugar levels. One or two slices of toast that all important decision. When times while others have a more sensitive stom Cein be effective. are laid out as in Figure A, there are 2 or ach. If s best to experiment with different 3 times that stand out as superior to all foods and meal-timing before practice ses 2. Afternoon Events the rest (i.e.. Marc Gagnon). After that sions, so you'll know what foods to eat • Eat a large high-carbohydrate break^st there are usually two groupings or clus and when to eat them before a competi and a light lunch. ters of times. The first cluster is gener tion. Don't experiment with something 3. Evening Events new the day of a big event! ally well above the cut off time. The • Eat a large high-carbohydrate breaki^t s e c o n d c l u s t e r h o w e v e r h a s t h e c u t o f f and limch, then an optional light snack PURPOSE OF THE PRE-COMPETITION MEAL right in the middle of the grouping. 1-2 hoxus before the event Therefore, as the pattern emerges your 1. To prevent low blood sugar and its skater's position relative to these two MEAL SUGGESTIONS clusters is important for your reskate symptoms of fatigue, indecisiveness, blurred vision and light headedness. decision. (The pattern is more obvious in Here are some high-carbohydrate/low fat the men's competition than in the wom 2. To prevent hunger feelings and to settle p re-competition meal suggestions: en's due to the larger number of compe the stomach by absorbing gastric juices. • Breakfast: Cereals, low fat milk, instant titions.) When tracking all the results it 3. If eaten far enough in advance for diges breakfast drinks, bananas, toast (espe is also important to circle times (not tion to occur (i.e., 2-4 hours), to replen cially whole wheat), muffins, bagels, erase!) where a skater (not your own) ish fuel (glycogen) stores in the muscles. fr-ench toast, pancakes, waffles, apple has decided to reskate. Keep their times sauce, yogurt in the mix until they reskate, for you 4. To allow optimal exertion and perfor must account for the possibility that mance without abdominal discomfort. • Lujtch: Soup and crackers, sandwich (no they may skate the same or faster time mayonnaise), low fat milk, pizza (espe in their second attempt. PRINCIPLES cially thick crust single cheese, no meat). The final bit of knowledge comes • Carbohydrates make the best pie-compe • Dinner: Pasta with tomato sauce, rice, from working with your skater. Have tition foods. They digest quickly and are potatoes, vegetables, small serving of they skated to the best of their abilities? chicken or fish. More skaters (unless they've fallen or easily taken into the muscles. High protein foods (le., meat eggs) take longer to stumbled) skate slower in a reskate than • Smjcfc: For morning, between events or faster. If your skater has skated clean digest, while fatty foods (Le., fried foods, before bed: crackers, bagels, carmed and a P.B. then that's all they can do. hamburgers) sit in the storrrach the longest instant sports drinks, muffins, breadsticks, and may produce a feeling of heaviness. There is no advantage to be gained in the pretzels, granola, gorp, oatmeal raisin reskate in this case. Exceptions would be • Be sure to drink plenty of water before cookies, imbuttered popcorn, toast, if they will be dropped from the compe your event to prevent dehydration: 2-3 canned or frresh firuit (Le, peaches), yogurt, tition and they are close in time (tenths) glasses of water up to 2 hours before the frozen yogurt buscuits, rice cakes, banana to the cut off. event, and more just before the event if bread, chicken or turkey sandwiches. The more information a coach has, you can tolerate it. the more likely good decisions will be PRACTICAL IDEA • If you absolutely can't eat before a com made with regards to the pursuit, mini petition, eat an additional high-carbohy • On trips, bring your own pre-competi- mizing the risk a reskate presents to drate food the day before. tion foods - especially breakfasts, such your skater. • You can't cram good nutrition into one as cereals and muffirrs. That way you don't have to depend on restaurants... day - you should eat a high carbohy and you'll save money too! ^ drate diet every day to ensure optimal replacement of muscle glycogen. Dave Morrison is the Head Coach of the Reprinted with permission from the Fall Ottawa Pacers. He was Ontario's Short Track AVERAGE DIGESTION TIMES (Septetnber) 1994 issue of Physical Education Coach at the 1995 Canada Winter Games. Large Meal: 3-4 hours Digest (Dick Moss, Publishing Editor). SKKfERS BHSE • September 1995 31 FRAME 1

by Brian Wallace P o i n t s t o Remember: SYLVAIN 6AGN0N is mdcing an exdioige with BRYCE HOLBECH. Notice how 1. To maintain the Sylvain's arms ore bent at the elbows to ensure a soft contact with BRYCE. greatest momen BRYCE'S skates are paralM and heading straight, the feet are about shoulder tum a smooth pass yridth apart, the knees are bent, the weight is evenly distributed, and the arms is required. ae spreod for bdoice. 2. The exchange can take place on either side of the straight

aways. 3. The physical push As in Frame #1, notice how SYLVAIN'S legs ore spread opart so that he Is able to and the timing maintain a straight Kne, good balance, old expansion to allow the forces to go between the two through the oms for a strong push. The bent arms also allow SYLVAIN to absorb skaters on the impoct Old at the some time to transfer his force onto Bryce without oiy rototion dlowance. Both of SYLVAIN'S hands oe exchange is critical. placed on Bryce's hips at the same time. The fingers of the hands are spreod aid The following relay the thumbs point towards each other. exchanges were taken from the Men's and Women's Worlds held in March 1995 in Norway. The Canadian men broke the World record You can see thot SYLVAIN is beginninng his push onto BRYCE as the arms are with a time of 7:09:76 beginning to extend. This is another reason for the oms being bent on contact os it for this 5000m event. diows SYLVAIN to have a greater force in his push through the eventud fdl extension of the oms.

32 SKATERS EDOe • September 1995 FRAME 4

The orms ve almost In full extension and the force Is being tronsferred through smoothly. SYLVAIN is puling with eiptal force through both arms at the some time. This prevents any roto* FRAME 5 tlon that wodd be sent onto BRYCE.

w SYLVAIN'S arms ore fully extended. Notice how his arms are perfectly porollel to each other and with the ice surfoce. BRYCE Is now carrying oil those forces and technical aspects that SYLVAIN executed flawlesdy. Remember thot this exchange Is completed fairly quickly. It tokes a lot of practice to perfect this portion of the reloy. This is only one segment of a relay race. There are many factors Involved In the making of a relay. Every component Is important to mcAe o winning team. Practice mdtes perfect!

SKATERS EDGE « September 1995 33 Sowing Seeds... by Guy Chenard

Quick off the mark as usual, I hastened to Anoffier clear benefit of calculating seeding point out that the Rule was not absolute and points is that an accurate final ranking can be complained to me of a that there were other options. The alterna given to all skaters in a category. Again, the Oneruleofficial that,recently he said, tives, however, are not well understood by procedure is simple. ISU Rule 282 continues: most officials. Some expansion is, therefore, needed to be changed. At issue in order. For the final classification the skaters will was the practice of scheduling The first and most obvious option is to be ranked first according to their total final run heats, which is the procedure used at 3000m short track races as one points. Skaters who have participated in the Canadian Age Class Championship. finals and did not score final points wUl be final event restricted to the top 8 That, however, would not be a popular ranked immediately after those with final choice at most provincial-level meets: points. Following those, the skaters who competitors with points from 3000m races are time-consuming, and the have scored seeding points only will be previous finals (CASSA Rule calibre of participants is not always suffi ranked and those who have participated cient to make heats a desirable option. A but scored no seeding points wUl be shown K22-100 D refers). It seems that, better solution retains the Meet last in the final classification. although more than 15 skaters Coordinator's prerogative to restrict par were registered in the Senior age ticipation to the top 8 or 9 competitors Only final points, of course, coimt for award after three distances. All that is needed is ing medals. class at his last competition, only an accurate method for ranking competi Now, using seeding points to select tors with zero final points. skaters for a 3000m final stretches the letter four received points in the first Significantly, the ISU uses "Seeding of the existing CASSA rule (amendment is three distances. The result, of Points" to rank skaters for seeding pur being sought), but one can argue that the course, was a four skater 3000m poses and for tabulating the final results of spirit of the rule would be respected. In world-level meets. The formula could be addition, the ability to give everyone an race or, in the words of our offi applied easily to domestic competitions accurate final ranking is clearly desirable. and would resolve our dilemma. The sys In fact one province requested the use of cial: ''the Rule killed what should tem is simple. ISU Rule 282 states: seeding points to rank competitors in age have been the most exciting class competitions at last year's CASSA ACM. Unfortunately, given the unfamiliar- event of the weekend." Seeding points will be awarded in all races. In the awarding of seeding points ity of most domestic officials with seeding the same rules apply as in awarding final points, it would have been difficult to points, except that all finishers of a race implement at the time. It was, therefore, wUl receive at least 1 point. This does not temporarily shelved. Notwithstanding, it apply to finals. is reasonable to expect that domestic (read CASSA) rules will converge with ISU regu In other words, points are given in the tra lations over time. We can also expect pres ditional order for every race (5, 3, 2,1) with sure to run the North American Short fourth place and below receiving 1 point. Track Championship according to ISU Skaters who are disqualified or do not fin rules in order to attract participants from ish the race receive zero points. In finals, other countries. fifth and lower places get zero points. This evolution is healthy and normal. It is Simple addition produces an accurate probably also inevitable. We have everything ranking of skaters at any point in the meet. to gain by being proactive in this area and Results are used to seed the next distance. here is a golden opportunity. Funny what Ties are resolved by referring to times but, comes out of a "boring" 3(XK)m race. since the present CASSA rule allows skaters tied for eighth place to skate in the Guy Chenard is the VP Officials for the Ontario final, our problem is resolved. Speed Skating Association.

34 SfOUlRS EDGE • September 1995 c ■ o oi 13 cu S S -£ , QJ y ?a C LJ c u. p s ^ ■ a to fu "I a P OJ QJ QJ a £ QO (D •o fO 10 s e o c B QJ 8 g s ro ti Q. •g C O X lO OJ CO o ^ I ^ ii, OJ QJ ■ o CL I/) w 0 "3 E 5 4-1 2 IJ qj E o _aj & ffi QO P x: o QJ l/> .£ o (-0 ■ o d 4-> c (— 3 cn ro JD c x: 1 ^_- < 1 ^ Q. th QJ i ^ CD O ^ O J ro c ro 5 to 'TD 1/5 ro C O QJ o E 't^

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