Training in a manner consistent with human cellular function makes improvement more controllable, more stable, and more certain.
To be a good track coach one must -first- be a good physiologist.
To be a good medical doctor one must -first- be a good physiologist..
To be a good physiologist one must -first- be willing to…………
— put data ahead of dogma, follow the data -not- the crowd
— put science ahead of indoctrinated tradition
— put logic and reason ahead of faulty assumptions
— put mechanisms ahead of correlations and “risk factors”
— put critical thinking and clinical reasoning ahead of a memorized set of “if–then” statements
— read and apply large amounts of published research
— accept outcomes as the judge and jury of your work
Help your athletes avoid getting sick by avoiding group think.
Group think. When you’re out and about, count the number of sinks and soap dispensers next to the door handle of your office building, school classroom, or college class building that 20 to 500 people have touched so far today. How many are located next to the elevator button or auto-door button you just touched that were previously touched by 50 to 300 people so far today. How many sinks and soap dispensers are located next to that person you just shook hands with.
Group think. You’re watching that dude in the bathroom wash his hands like he’s scrubbing for surgery. But what’s this. On his way out he sneezed into his hand, then grabbed the door handle to pull it open and leave. Hmmm, those 10 guys that left after him grabbed that handle. Now they’re using that hand to rub their nose or put french fries in their mouth.
Stepping out of group think and into critical thinking.
Cold and flu viruses don’t get into your body unless –you– put them there. The adhesion molecules that viruses and bacteria use to cling to your hands can be overcome by wiping your hands on your clothes. Since the answer to the questions asked at the beginning of this post is zero , the assumption is that you are wearing clothes and thus you don’t need a sink and soap dispenser to be located next to everything you touch.
Group think. That anti-bacteria liquid-gel dispenser in the hallway or next to the door in you office building or school. Are you certain that stuff works? Or is it just another thing that protein pumps or something else along the membrane of a virus or bacteria will adjust to over time, further contributing to the “super bug” phenomena.
And cleaning the common surfaces at home. Are you sure that anti-bacterial spray stuff you got at the grocery store is more lethal to viruses and bacteria than a basic spray bottle into which you put water, baking soda, and salt, with no super-bug producing after-effect.
Viruses don’t get into your body unless –you– put them there.
—– program into your brain a deeply ingrained habit to wipe your hands off on your clothes after you touch common surfaces when you’re out and about, after you’re done with the grocery cart, after you shake hands with somebody, after you push open the door to –leave– the public bathroom, office building, college dorm, etc, etc, etc..
—– program into your brain a deeply ingrained habit to wipe your hands off on your clothes before you use them to rub or touch your eyes―nose–mouth.
TheETG Competent Self-Care Packets
TheETG Immune System
programmed fluid intake -vs- make it up as you go along…….
“Drinking ad libitum during exercise often leads to dehydration…..”
“…..to study the effect of a prescribed hydration protocol matching fluid losses on a simulated 30-km criterium-like cycling performance in the heat….”
“10 elite heat-acclimatized male endurance cyclists performed three sets of criterium-like cycling,
which consisted of a 5-km cycling at 50% power max followed by a 5-km cycling all out at 3% grade (total 30 km).”
“Participants rode the course on two separate occasions and in a counterbalanced order, during either ad libitum drinking (drink water as much as they wished) or prescribed drinking (drink water every 1 km to match fluid losses).”
“The data suggested that prescribed drinking to match fluid losses during exercise in the heat provided a performance advantage because of lower thermoregulatory strain and greater sweating responses.”
Bardis, et al
Prescribed Drinking Leads to Better Cycling Performance than Ad Libitum Drinking
Medicine & Science in Sports & Exercise — Volume 49 #6 — June 2017 — page 1244
ETG info……drugs & drug testing, sham & scam —– http://theetgtrackclub.com/documents/TheETGstopdrug.pdf
“A total of 20 sprinters (10 Male, 10 Female), including world-class and elite athletes, were assessed. Start phases from the “set” position to the first two steps were analysed.”
“Linear regression analyses showed a few significant differences between sexes when taking into account the effect of performance level: Males had shorter pushing phase duration, higher horizontal velocity at block clearing, and shorter contact times of the first two steps. Conversely, the performance level affected most of the examined parameters: faster sprinters showed the centre of mass closer to the ground and a more flexed front knee in the “set” position, longer pushing phase duration, lower vertical velocity of the center of mass at block clearing, and longer contact times and shorter flight times in the first two steps.”
S.Ciacci, et al
Sprint start kinematics during competition in elite and world-class male and female sprinters
Journal Of Sport Sciences — Volume 35 #13 — 2017 — page 1270
“It is widely accepted in the literature that athletes of West African origins achieve the best sprint performances, while athletes originating from East Africa are the most efficient at long distances. So far, no study has measured the evolution of these groups’ contribution from 100m to the marathon.”
“Speed, morphology and geographic origin of the top 100 male and female athletes (from 100m to the marathon) were collected and analyzed over the 1996-2012 period.”
“The amount of male sprinters (100, 200 and 400m) originating from West Africa increased from 57.7% in 1996 to 72.3% in 2012….”
“….female sprinters from West Africa increased from 55% to 65% over the same period.”
“For long-distance runs (3000m, 10,000m and marathon), male athletes from East Africa represented 32% in 1996 ; this proportion increased to 65.7% in 2012.”
“It also increased over the same period from 9% to 39% for women.”
A. Marc, et al
Geographic enrolment of the top 100 in athletics running events from 1996 to 2012
Journal of Sports Medicine and Physical Fitness — Volume 57 #4 — page 418
Lotta push back. These studies with placebo groups starting to accumulate now.
As I’ve said for over a decade, its not the altitude, the air, or red blood cells, its the hills that come with being in the mountains. You just need the hills [if you look around you can find some at sea level too], not the altitude, not the oxygen, and not the EPO………
“The aim was to investigate whether 6 weeks of normobaric “Live High-Train Low” using altitude tents affect highly trained athletes incremental peak power, 26-km time-trial cycling performance, 3-min all-out performance, and 30-s repeated sprint ability.”
“In a double-blinded, placebo-controlled cross-over design, seven highly trained triathletes were exposed to 6 weeks of normobaric hypoxia “Live High-Train Low” and normoxia (placebo) for 8hours/day.
“Live High-Train Low” exposure consisted of 2 weeks at 2500m, 2 weeks at 3000m, and 2 weeks at 3500m.”
“Incremental peak power output was similar after both interventions, placebo….Likewise, mean power output was similar between treatments as well as before and after each intervention for time trial, placebo, and 3-min all-out.”
“Furthermore, peak- and mean power output during repeated sprint exercise was similar between groups at all time points. In conclusion, 6 weeks of normobaric “Live High-Train Low” using altitude tents simulating altitudes of 2500–3500m conducted in a double-blinded, placebo-controlled cross-over design do not affect power output during an incremental test, a ~26-km time-trial test, or 3-min all-out exercise in highly trained triathletes. Furthermore, 30s of repeated sprint ability was unaltered.”
J.Bejder, et al
Endurance, aerobic high-intensity, and repeated sprint cycling performance is unaffected by normobaric “Live High-Train Low”: a double-blind placebo-controlled cross-over study
European Journal of Applied Physiology — Volume 117 #5 — May 2017 — page 979
Large section with studies showing no efficacy for altitude training or EPO use…..TheETG background science info —– http://theetgtrackclub.com/documents/TheETGsportscibackgroundMasterOfSport.pdf
Buyer beware. The quackery of traditional medicine……
“With 150,000 knee arthroscopies carried out in the United Kingdom each year, and about five times that number in the United States, arthroscopic partial meniscectomy…..surgery….to trim a torn meniscus—is one of the most common surgical procedures.”
“Considering the enormous volume, it is natural to think that there is compelling evidence for the procedure being beneficial. Remarkably, this is not so.”
“It is barely a decade since the publication of the first controlled trial addressing knee arthroscopy using placebo surgery as a comparator. Since then a series of rigorous trials, summarised in two recent systematic reviews and meta-analyses, provide compelling evidence that arthroscopic knee surgery offers little benefit for most patients with knee pain.”
T.L.N Järvinen, G.H.Guyatt
Arthroscopic surgery for knee pain: a highly questionable practice without supporting evidence of even moderate quality
British Journal Of Sports Medicine — Volume 50 #23 — December 2016
“This study aimed to compare the force–velocity–power–time relationships of female and male world-class sprinters. A total of 100 distance–time curves (50 women and 50 men) were computed from international 100m finals, to determine the acceleration and deceleration phases of each race: (a) mechanical variables describing the velocity, force, and power output; and (b) force–velocity–power–time relationships and associated maximal power output, theoretical force and velocity produced by each athlete.”
“The results showed that the maximal sprint velocity and mean power output developed over the entire 100m strongly influenced 100m performance.”
“With the exception of mean force developed during the acceleration phase or during the entire 100m, all of the mechanical variables observed over the race were greater in men. Shorter acceleration and longer deceleration in women….”
“This highlights the importance of the capability to keep applying horizontal force to the ground at high velocities.”
J.Slawinski, et al
How 100-m event analyses improve our understanding of world-class men’s and women’s sprint performance
Scandinavian Journal Of Medicine & Science In Sport — Volume 27 #1 — January 2017
“Studies monitoring vitamin D status in athletes are seldom conducted for a period of 12 months or longer, thereby lacking insight into seasonal fluctuations. The objective of the current study was to identify seasonal changes in total 25-hydroxyvitamin D concentration throughout the year.”
“52 mainly Caucasian athletes with a sufficient 25(OH)D concentration (>75 nmol/L) in June were included in this study.”
Serum 25(OH)D concentration was measured every three months (June, September, December, March, June).”
“Although all athletes had a sufficient 25(OH)D concentration at the start of the study, nearly 20% of the athletes were deficient (<50 nmol/L) in late winter.”
Evelien Backx, et al
Seasonal Variation in Vitamin D Status in Elite Athletes: A Longitudinal Study
International Journal of Sport Nutrition and Exercise Metabolism — Volume 27 #1 — February 2017 — page 6
One of now quite a few studies on high intensity interval training, all showing the same thing whether is interval vs continuous or high intensity interval vs lower intensity interval.
High intensity yields same results with half the training.
“We compared the effects of submaximal and supramaximal cycling interval training on determinants of exercise performance in moderately endurance-trained men.”
— “6 weeks (3 sessions/week) of submaximal (85% maximal aerobic power, High Intensity Interval Training 85 [HIIT85])”
— “supramaximal (115% maximal aerobic power, High Intensity Interval Training 115 [HIIT115])”
“High-intensity training volume was 47% lower in HIIT-115 vs HIIT-85 (304 minutes vs 571 minutes).”
“6 weeks of submaximal and supramaximal interval training performed to exhaustion seems to equally improve VO2 max and anaerobic power in endurance-trained men, despite half the accumulated time spent at the target intensity.”
Effects of submaximal and supramaximal interval training on determinants of endurance performance in endurance athletes
Scandinavian Journal Of Medicine & Science In Sport — Volume 27 #3 — March 2017