Tokyo Update Webinar 3 Updates from webinar 1… Sapporo coaching • Mike Van Tighem has agreed to replace Richard Lee as the Marathon coach in Sapporo (Richard had to withdraw due to unforeseen personal commitments). Introduction Webinar 1 Basic information for 2020 Games team members Webinar 2 Planning for a successful Games Webinar 3 Endurance athlete update Staff Updates Athlete Mental Health Endurance Update • Heat & Altitude Considerations • Flagstaff pre-Games altitude camp • Questions & Answers • Sapporo • Specific advice for Walks & Marathon • Questions & Answers All subject to COVID uncertainties Heat & Altitude Considerations for Endurance Athletes Trent Stellingwerff, PhD Athletics Canada Sport Science Sport Medicine & Innovation (SSSMI) Lead (IST Lead) [email protected] Mobile: +1.250.208.6674 The Team for Heat & Altitude – from Flagstaff to Gifu to Sapporo to Tokyo Olympics Paralympics Flagstaff, Gifu Gifu Holding Camp Gifu Holding Camp & Sapporo Gifu Holding Camp Gareth Sandford, PhD Jen Sygo, RD Jessalyn O’Donnell, RD Physiologist Registered Dietitian Cameron Gee, PhD Registered Dietitian Post-Doctorate Fellow Athletics Canada East Hub Physiologist, ParaSport expertise CSI Pacific CSI Pacific / UBC / AC West Hub Post-Doctorate Fellow Athletics Canada West Hub Supported Medically UBC Okanagan Gifu & Tokyo Paddy McCluskey, MD – Gifu / Tokyo Gifu & Tokyo Supported Medically Mike Koehle, MD – Gifu / Sapporo Kim Coros, MD – Gifu / Tokyo Trent Stellingwerff, PhD Patricia Roney, MSc PT Physiology & Nutrition / Cat Herder Physiotherapist AC IST Lead & West Hub / CSI Pacific Athletics Canada Para IST Lead / AC West Hub Athletics Canada – Key Heat Performance Enhancing Strategies Tokyo 2021 The following are the 5 key cornerstone recommendations, in order of importance, that also aligned with the official World Athletics recommendations for heat (next slide): 1) A well-monitored ~12-14 day heat-acclimation camp prior to the major champs will maximize heat acclimation and performance outcomes (while minimizing potential heat health issues). 2) Implement heat mitigating strategies, e.g.: Pre-Cooling (ice vests, etc.), During-Cooling (if possible, during long races or during field events), Post-Cooling (ice vests, cold tubs) 3) In next few years, purposely undertake repeated well-monitored, safe and successful heat exposures (training camps & competitions) to allow for learning and optimization*** 4) Current data suggests NOT to simultaneously undertake heat and altitude, but instead undertake them sequentially. 5) Athletics Canada will possibly undertake individualized specific monitoring and heat intervention considerations for athletes in top-8 and / or in events 5,000m or longer.*** ***#3 and #5 have been challenging due to COVID, but 95%+ of heat mitigation are accomplished with #1 and #2 above, which we will have with our GIFU holding camp. Environmental Conditions Overview Tokyo Climate – Olympics (Events: July 30 – August 8th) See Webinar #1 for more details: https://athletics.ca/national-team/criteria/ Temperatures will range of 26 to 34C with humidity ranging from 50 to 90% for a “feels like” (HUMIDEX) of ~35 to 45C on most days. Tokyo Climate – Paralympics (Events: Aug 27th to Sept 5th) See Webinar #1 for more details: https://athletics.ca/national-team/criteria/ Temperatures very similar to the Olympics and will range of 26 to 34C with humidity ranging from 50 to 90% for a “feels like” (HUMIDEX) of ~35 to 45C on most days. ***However, more chance for rain at tail end of Paralympics Gifu, Japan Holding Camp – nearly same climate as Tokyo (maybe even a bit more humid!) See Webinar #1 for more details: https://athletics.ca/national-team/criteria/ Temperatures will range of 22 to 32C with humidity ranging from 75 to 90% for a “feels like” (HUMIDEX) of ~35 to 45C on most days. July is the month with the most rain fall, expect rain showers ~50% of the days What happens to performance in the heat? 2019 Doha World Champs Women’s Marathon Data (31-33C w/ 75% humidity at midnight) Entire Race averaged = 14.7% slower than PB! Top 8 = only 8.8% slower than PB. (10% = 2:27 PB, and racing a 2:42) ***More on pacing later Guy, J. H., Deakin, G. B., Edwards, A. M., Miller, C. M., & Pyne, D. B. (2015). Adaptation to hot environmental conditions: an exploration of the performance basis, procedures and future directions to optimise opportunities for elite athletes. Sports medicine, 45(3), 303-311. doi:10.1007/s40279- 014-0277-4 Why do we have a ~10-14 day holding camp in Gifu? Nine cyclists performed 3 TTs in hot ambient conditions (TTH, ~37ºC) on the first (Day1), sixth (Day6) and fourteenth (Day14) days of training in the Periard, J. D., Racinais, S., & Sawka, M. N. (2015). Adaptations and mechanisms of human heat acclimation: Applications for heat. Data were compared to the average of two TTs in cool condition competitive athletes and sports. Scandinavian journal of medicine & science in sports, 25 Suppl 1, 20-38. (~8ºC) performed pre and post heat acclimatization (TTC). Racinais, S., Periard, J. D., Karlsen, A., & Nybo, L. (2014). Effect of Heat and Heat-Acclimatization on Cycling Time- Trial Performance and Pacing. Medicine and science in sports and exercise. doi:10.1249/MSS.0000000000000428 Since it only takes ~ 10-14 days to maximize heat adaptations, you do not not necessarily need to seek out excessive heat right now (it will happen for most of you in the Canadian summer anyways). But, adding some more heat into training in the 2 to 3 weeks prior to travel to Gifu would be recommended. World Athletics points scoring for heat acclimation Environmental Monitoring… Get a sense of what your easy run HR is, and threshold HR is in Internal Load Metrics Canada prior to travelling to either Flagstaff or Gifu and use that HR HR (not speed) to initially “control” easy/threshold running at altitude or %HR max in the heat. RPE Lactate (sometimes) Thermal Comfort Thermal Sensation External Load Metrics Speed / Pace Environmental Conditions Temperature % Humidity Wind speed / direction Some sense of solar indication WBGT (all of above Plus Pressure) Heat, physiology and pacing profiling session in Barcelona, Spain prior to 2019 Doha Flagstaff: Mixing Altitude & Heat at the same time? Importance of Iron at Altitude! Methods Hematological data collected from 178 athletes (98 males, 80 females) exposed to moderate altitude (1,350–3,000 m) were analysed using linear regression to determine how altitude exposure combined with oral iron supplementation influenced Hbmass, & iron. Altitude & Iron Supplement Recommendations If you haven’t had blood work done in a while, get it done ASAP. This will be sure you’re healthy, as well as guide iron supp recommendations Best Practice: Monitoring at Altitude Ideally Compulsory: • Subjective Perception/RPE • Heart Rate (resting/training) • Oxygen Saturation (resting) • Weight/Body composition • Bloods: Hb, hct, ret, iron status before • Performance indicators Optional • Hydration status (urine) • Bloods: Hb, hct, ret, after • HB MAss • Oxygen saturation (training) • HRV • Metabolic Testing: VO2 max, lactate https://runningmagazine.ca/bloggers/day-life-elite-training-flagstaff/ threshold, economy, Combining Altitude & Heat? (please take note of study titles) Practical Recommendations • Don’t over do both at the same time, and make sure heat in the last 2 weeks prior to the Games is the focus! • If using altitude as final phase prep, we recommend to compete in the second altitude window (> approx. 14 days), so you have time to come into heat to optimize heat acclimatization as well. • If coming straight from altitude into heat for at least 10 to 14 days (consider travel fatigue and jetlag as well!). E.g. when / where do you want to place the last key session in your plan, and be aware of our restricted travel (the various athletes waves highlighted previously in Webinar 1) Getting to Japan: Jetlag / Travel Fatigue and Flagstaff training timing considerations • It gets very hot in Flagstaff by 9am – with very strong sun (solar radiation). Can approach highs of 30 to 35C in Sedona in the summer! • Might consider working later in the day / early evening (when it starts to cool), as staying up later will help phase shift you for easier jetlag transition to Japan when you travel. ***See Webinar #1 for more details on jetlag • N. American to Tokyo (or somewhere nearby for staging) = 16 or 19h advance or 8 or 11h delay. For this you would want to delay which would take ~6 days (West coast trip) to 9days (Ontario trip) to be fully entrained to the new time zone. • Time Zone Delays (e.g. Europe to Canada or N. America to Japan): ~0.75 days per time zone change (as it tends to be easier to stay up late when tired to change your circadian rhythm) • Might consider 3hr “head start” by starting trip from West Coast and/or phase your clock pre-trip by staying up later and sleeping in prior to the trip (so seek out light later in PM, but be really sure to block light in AM to sleep in, as well as consider phasing back meal times and training times) Heat Mitigating Strategies in Para Athletes Para-athlete recommendations ➢ Inter-individual variability in heat tolerance and effectiveness of heat acclimatisation strategies due to impairments. ➢ Heat mitigation and acclimatisation strategies should be tailored to the individual athletes Para-athlete recommendations ➢ Get the basics right (e.g. “Beat the Heat” recommendations) and will likely have a competitive advantage. ➢ Para IST will be sending questionnaire to athletes/coaches in June on: • personal history with heat illness, heat acclimatization, and heat mitigation strategies • How IST can support the athlete develop heat tolerance and acclimatization plans Pre, During & Post Event Cooling Considerations Heat Mitigating Strategies: Pre, During, Post https://bjsm.bmj.com/pages/e-edition-olympicsintheheat/ Heat Mitigating Strategies: Pre, During, Post Unknown: Still have not received confirmation from LOC whether there will be cold-tubs available at any venue.