Race Tactics

Using smart thinking in your races can often help you shave seconds off your time. An interesting article from Running Times talks about using a few simple tactics to increase your racing success. While the context for the article is running, they can be applied in a variety of sporting environments.

• Run the tangents. Be aware of the race route and choose the most efficient line to shave off a few seconds. The shortest distance on a curving road, is to travel from inside corner to inside corner.

• Pass with authority. Don’t just ease by a competitor, fly by them and make them question their own physical state.

• Pass wide. Passing wide on a straight stretch of the route prevents other racers from latching on to your surge without adding too much in the way of distance.

• Surging early and often. Don’t be afraid to surge early in a race to create gaps, quite often they are maintained throughout the race. Throw in another surge shortly after the first one, the gap you make may well be enough to get you permanently ahead.

• Sneak a peek. While you shouldn’t be looking back at your competitors (it may be seen as a sign of tiredness), sneaking a peek with a quick glance while going around corners should give you valuable information while leaving your competitors unaware.

• Steal their move. If you sense a competitor is about to make their move, “steal” it and do it first making them respond. Taking control of the move takes the impetus away from them.

• Surge on corners. A great place to take advantage, surging through corners when most slow down to negotiate them forces your competitors to change gears to catch up. Just keep your cadence fast and your stride short.

• Surge at the top and bottom of every hill. Many runners slow down over the crest of a hill and slow down at the bottom, take advantage of this surging over the top of the hill and carrying your momentum at the bottom to surge through the flat.

Thinking through your strategic moves can give you many advantages in your race technique. So remember to train your mind as well as your body for your next race.

Order the full article from SIRC: McMillan, Greg (2009). Shaving Seconds & Rousting Rivals. Running Times (372), 18.

Sleep

SIRC Newsletter now available online: Sleep

Elite athletes push their bodies to extremes every day. This brings with it a considerable degree of physical fatigue while training, traveling and competing. Where fractions of a second often mean the difference between a win and a loss, studies have shown that there is competitive advantage to those athletes who recognize the value of recovery. To stay on top, keeping the body healthy is not just about nutrition and training but also knowing the importance of a good night’s sleep.

Read More:  http://www.sirc.ca/newsletters/november12/index.html

Does team sport build character?

The idea that an individuals' involvement in team sport builds character is firmly engrained in our minds. Advocates of sport participation believe that sport provides opportunities for learning moral development and social skills like cooperation, conflict resolution, self-control, teamwork, fairness and a good work ethic. As a result, many parents often sign their children up for a sports team in the
hopes that they will learn some, if not all of these skills.

There is considerable evidence that the development of character in young athletes can be formed positively, if helped along by sport coaches who implement specific strategies to do so.

• Set the example - Young athletes will look to their coaches to teach them how to respond to a difficult situation - a coach who can effectively control his/her emotions under pressure or in anger is a great example for good sporting behavior. If a coach expects good sporting behaviour, but does not follow the set rules, young athletes receive mixed messages.
• Goal setting - Set team and individual goals, ask them to express how they wish to see themselves grow as players and as a team and help them to accomplish those goals.
• Peer influence - Peers are extremely important in the socialization of young athletes. Establish a peer leader that engages in positive, character-building behaviors and not just those with the greatest skill set.
• Establish guidelines - Make it clear that disrespectful behaviour towards opponents and officials is not tolerated. Let your players know what the expectations are as a team, for example, shaking hands with the opposing team before and after a game, respecting calls from officials, and following the rules of the game.

Character development is a process that requires careful planning that can definitely be developed through sport, but this type of development will not just happen on its own. To be effective, coaches need to set a personal example for youth as well as come up with an organizational plan to help athletes overcome challenges and work towards their individual and team goals.

References from the SIRC Collection: 

1. Boardley I, Kavussanu M. The influence of social variables and moral disengagement on prosocial and antisocial behaviours in field hockey and netball. Journal Of Sports Sciences. June 2009;27(8):843-854.
2. DiCocco F. The Importance of Character. Texas Coach. August 2012;57(1):34-35. 
3. Doty J, Lumpkin A. Do Sports Build or Reveal Character - An Exploratory Study at One Service Academy. (Abstract). Research Quarterly For Exercise & Sport. February 2007;78(1):A-91.
4. Falcão W, Bloom G, Gilbert W. Coaches’ Perceptions of a Coach Training Program Designed to Promote Youth Developmental Outcomes. Journal Of Applied Sport Psychology. October 2012;24(4):429-444. 
5. Gaines S. Developing Individual and Team Character in Sport. Strategies. November 2012;25(8):30-32.
6. Murray K. Team Sports and Character Development. ACSM Fit Society Page. Summer2007 2007;:1-2.
7. Welch B. Character team building. Australian Fourfourtwo. October 2011;(72):96.

Confused about carbs?

Optimizing performance can be done in a variety of ways and an athlete nutrition strategy should be part of that process. Carbohydrates are vital for peak performance because they are one of the main sources of energy for our brains and bodies to work properly.

What are carbohydrates?

There are two main classifications of carbohydrates: simple (mono- and disaccharides) and complex (polysaccarides).

Simple carbohydrates - consist of one to two sugar molecules joined together. Simple carbohydrates require very little breakdown and thus are absorbed quickly by the body resulting in a rapid surged of energy. Common examples are:

1. Glucose - is one of the primary molecules which serve as energy sources for plants and animals. When the body metabolizes glucose, it produces carbon dioxide, water, and some nitrogen compounds which provide energy. 
2. Fructose - or fruit sugar is found in fruits and vegetables.
3. Galactose - or "milk sugar", which is the combination of glucose and lactose.

Complex carbohydrates - known as starches, they are complex because their structure is composed of long chains of glucose molecules. Because of these long chains, they take longer to break down resulting in a longer more constant release of energy. Common examples of foods that contain complex carbohydrates are bread, rice, pasta, potatoes, and vegetables.

40-60% of daily calories should come from carbohydrate sources and should equal 6-10 grams of carbohydrate for every kilogram of body weight. - C.J. Osier, MD

Carbohydrates are stored in the liver and muscles as glycogen which can be depleted during endurance sports. Since the body can't store a lot of glycogen, carbohydrates should be consumed during exercise to maintain blood levels.

What is carbo-loading?

Carbohydrate loading is a sports nutrition strategy that involves eating a higher than usual carbohydrate intake for 1-4 days prior to an event while tapering training. It may enhance performance by maximizing muscle carbohydrate (glycogen) stores prior to competition. High endurance sports such as long distance running, cycling, triathlon and cross country skiing depend heavily on carbohydrates as a fuel source and many athletes use this strategy to maintain their energy during training and competition.

Any performance nutrition strategies should be tested in training before use in a big competition to ensure there are no negative effects. Good nutrition is not a guarantee for athletic success, but it is still an important contributor to optimal performance.

References from the SIRC Collection: 

1. Clark N. Carb-loading Tips for Endurance Athletes. American Fitness. March 2007;25(2):26-27. 
2. Clark N. Eating for endurance: Strategies for extraordinary athletes. ACHPER Active & Healthy Magazine. March 2007;14(1):8-9. 
3. Hart M. You Can't Go Past A Pasta!. Bicycling Australia. November 2008;(154):108-110.
4. Nugent L. Eating for Competing. Modern Athlete & Coach. January 2013;51(1):25.
5. Osier C. Nutritional Guidelines for Sports and Training. Hughston Health Alert. Winter2013 2013;25(1):4-5.
6. Twombley B. BEFORE & AFTER. Volleyball. August 2012;23(7):20-21.
7. Vaughan R. Carbohydrate Intake for Endurance Training*: Redefining Traditional Views. IDEA Fitness Journal. February 2013;10(2):20-22.
8. YEAGER S, BLOCH S. THE CASE FOR CARBS. Bicycling. June 2012;53(5):69-76.