On Friday I was fortunate to be part of a lecture on the topic of the 'sick' athlete and ideas on how athletes can be monitored in a way to detect any markers which could identify potential points of vulnerability or the beginnings of an illness. The information below is the notes that I wrote during the session, a lot of it not new science, but it was interesting to put it in the applied sense and always useful to be refreshed and hear different opinions!
With all athletes early intervention and acting on signs and symptoms of getting ill is extremely advantageous in an athlete’s lifestyle. Good coaches should be able to recognise when an athlete is not quite 100% healthy by monitoring their performance such as split times and be able to respond accordingly. But is there a way of identifying periods of potential illness before they happen?
There hasn’t yet been a single marker indentified which can indicate when an athlete is vulnerable to illness or when they are at the initial stages. Many ideas have been tested, but the most accurate and less invasive is to ask the athlete to simply keep scores of areas of their wellbeing. Ask the athlete to simply score the following areas 1-10 with 1 being the worst, 10 being the best.
• Fatigue
• Quality of Sleep
• Concentration Strength
• Emotional Liability
Add up scores to give a total score and over time the athlete will begin to notice a pattern and maybe recognise times when the athlete is becoming more vulnerable, most likely when the scores are lowering.
Athletes are at a higher risk of developing a URTI (Upper Respiratory Tract Infection) especially endurance athletes due to the higher breathing rate, which offers a higher chance of breathing in infections. This is made worse when the mouth is dry and instead of them being washed down into the stomach and killed off by the acid, they stay in the throat and lead to illness.
There is also a strong correlation between injury and URTI’s showing the increase in incidents of injuries following the 6 weeks after a URTI.
Ways to reduce this:
• Chewing Gum- causes you to swallow more, giving the bacteria/viruses less time to settle in the throat.
• Drinking and staying hydrated
• Making sure the athlete eats plenty of carbohydrate as this reduces the ummunosuppression post exercise.
• Washing Hands
• Antioxidants- Vitamin C and Zinc- should be taken during vulnerable times, such as when other team members are sick, before travel or an increase in training load.
• Being aware- knowing when the risks are e.g. beginning of academic year. Self awareness is critical.
• Don’t under estimate the value of sleep- be prepared when staying away take your own pillows to help you sleep more easily.
Sunday, 7 August 2011
Monday, 18 July 2011
Real-life Transitions
As Rachael mentioned in her previous post, she has just moved city and started a new job. And she's not the only one. I started a new job at University of East London at the beginning of June, and am still adjusting to life in the big city. London has never really appealed to me, but the opportunity to work in high performance sport, within spitting distance of the Olympic park in the run-up to the Games was not one that I was going to turn down without at least considering.
As both of us have been going through such dramatic transitions, now would be a good time to discuss transitions, how major life changes can affect your training, and what you can do to minimise the impact on your sport. Remember, major transitions don't always have to be viewed in a negative light, and certainly some of the major transitions that I've encountered in the past have had massive positive impacts on my sport. Moving away from home to start university 13 years ago give me independence and maturity which in turn had a positive influence on my running.
Please feel free to share your experiences and advice using the comments tool below. We are particularly interested to hear how individuals make the choice of which university to attend, and what do you consider when choosing a job after university. Do you consider your sport and training or do you just take what's on offer and hope for the best?
On Thursday 2nd June myself and a rather large suitcase made the relatively short flight from Waterford to London Southend Airport. I had 5 days in which to find somewhere to live, celebrate a birthday, run a race, prepare myself for the world of full-time work again, and get my head around living in London. The first three I achieved with reasonable success; the 4th I'm still dealing with...and may well be for a long time to come. I've done this whole moving away from home several times before, and usually with very little notice. I believe in just getting in there and dealing with what life throws at you, but always keeping in mind what my goals are. I made a very strong promise to myself, that I wouldn't let my training suffer, and while that worked quite well to begin with, unfortunately I pushed it a little too much, and have spent the last few weeks injured. I set myself some priorities though, and dealing with them early on has definitely helped me settle into a training routine pretty quickly. I had done a gym session, and a track session, and been to Birmingham to pick up my bike all within 10 days of arriving. These are usually the type of thing that I 'put on the long finger' because I'm either too shy or to lazy to sort them out. It's all about priorities.
So my advice to any athlete moving away to university in the coming months is to use the first week to seek out everything that you need for training, if you have not already done so. Register with a doctor, find a training group and facility, sort out gym membership, ask advice on where to find a good physio and sport massage therapist. Don't keep putting these things off, and spend time chasing them up with you really need them. If you can plan in advance and sort out these things before you even move, then better again.
But most of all, embrace the change, enjoy the new way of life, and take full advantage of the additional challenges and opportunities that the transition can bring. Be in control of you own success.
As both of us have been going through such dramatic transitions, now would be a good time to discuss transitions, how major life changes can affect your training, and what you can do to minimise the impact on your sport. Remember, major transitions don't always have to be viewed in a negative light, and certainly some of the major transitions that I've encountered in the past have had massive positive impacts on my sport. Moving away from home to start university 13 years ago give me independence and maturity which in turn had a positive influence on my running.
Please feel free to share your experiences and advice using the comments tool below. We are particularly interested to hear how individuals make the choice of which university to attend, and what do you consider when choosing a job after university. Do you consider your sport and training or do you just take what's on offer and hope for the best?
On Thursday 2nd June myself and a rather large suitcase made the relatively short flight from Waterford to London Southend Airport. I had 5 days in which to find somewhere to live, celebrate a birthday, run a race, prepare myself for the world of full-time work again, and get my head around living in London. The first three I achieved with reasonable success; the 4th I'm still dealing with...and may well be for a long time to come. I've done this whole moving away from home several times before, and usually with very little notice. I believe in just getting in there and dealing with what life throws at you, but always keeping in mind what my goals are. I made a very strong promise to myself, that I wouldn't let my training suffer, and while that worked quite well to begin with, unfortunately I pushed it a little too much, and have spent the last few weeks injured. I set myself some priorities though, and dealing with them early on has definitely helped me settle into a training routine pretty quickly. I had done a gym session, and a track session, and been to Birmingham to pick up my bike all within 10 days of arriving. These are usually the type of thing that I 'put on the long finger' because I'm either too shy or to lazy to sort them out. It's all about priorities.
So my advice to any athlete moving away to university in the coming months is to use the first week to seek out everything that you need for training, if you have not already done so. Register with a doctor, find a training group and facility, sort out gym membership, ask advice on where to find a good physio and sport massage therapist. Don't keep putting these things off, and spend time chasing them up with you really need them. If you can plan in advance and sort out these things before you even move, then better again.
But most of all, embrace the change, enjoy the new way of life, and take full advantage of the additional challenges and opportunities that the transition can bring. Be in control of you own success.
Thursday, 14 July 2011
Article on the Anit-Doping System
Interesting article on the BBC Sport Website.
http://www.bbc.co.uk/blogs/tomfordyce/2011/07/is_the_uks_anti-doping_system.html
http://www.bbc.co.uk/blogs/tomfordyce/2011/07/is_the_uks_anti-doping_system.html
Wednesday, 13 July 2011
Managing Multiple Transitions
At many points during an athlete’s career, they will come across various transitions, education, performance and lifestyle. Identifying when these are likely to happen early makes the transitions to manage. One at a time can be easy to recognise, but the problems occur when the transitions overlap, for example a step up in education combined with a change of club and coach. During this time the athlete needs to manage balancing out the time demands and the change in workload of the education as well as developing new relationships with team mates and coaches, as well as managing different coaching patterns and expected demands.
All this can both be physically and mentally draining for the athlete and may cause higher stress levels and therefore the athlete can become prone to illness and fatigue and maybe a slump in performance which can be frustrating and again cause stress levels to rise.
So it is easy for me to talk about how things should happen and how they should be managed, but when the situation happens to me, how do I deal with multiple transitions.
Take this last month (while things have been temporarily a bit slow with ALD), after securing a position at the University of Bath as their Talented Athlete Lifestyle Officer, I have had to manage the transition of moving location, changing jobs, managing a change in personal relationships as well maintaining or wanting to increase the intensity of my training.
So how have I done? Having a month between accepting the job and my start date, gave me plenty of time to try and make the transition as smooth as possible. However life would be too easy if it all went without any disruption!
Unfortunately due to illness and other work commitments I was unable to look for accommodation until the weekend before I started, my first day was at a conference and I was needed to come home the first weekend away for a competition!
However two weeks into the job, I am happy with where I live, have managed to juggle into a new work routine and begin to build on the professional relationships within the new office, and now I have to find a club to regularly train with and fit that into my new routine. I have managed to keep a good aerobic base through joining the gym and running and swimming in my own time, maybe over doing it sometimes.
Managing the last few months have been helped by having the time to prepare and plan for the changes that are about to happen, being able to communicate with my friends and family and having the physical help to move my belongings to the new location.
I have also been fortunate that the changes have been during an off season or out of competition period for me which have meant I have been able to just maintain my fitness levels.
So my words for advice for athletes about to manage big changes in their lifestyle….. Plan, communication and take your time……there are occasions where you may have to be reactive rather than proactive, but hopefully for you these are few and far between!
All this can both be physically and mentally draining for the athlete and may cause higher stress levels and therefore the athlete can become prone to illness and fatigue and maybe a slump in performance which can be frustrating and again cause stress levels to rise.
So it is easy for me to talk about how things should happen and how they should be managed, but when the situation happens to me, how do I deal with multiple transitions.
Take this last month (while things have been temporarily a bit slow with ALD), after securing a position at the University of Bath as their Talented Athlete Lifestyle Officer, I have had to manage the transition of moving location, changing jobs, managing a change in personal relationships as well maintaining or wanting to increase the intensity of my training.
So how have I done? Having a month between accepting the job and my start date, gave me plenty of time to try and make the transition as smooth as possible. However life would be too easy if it all went without any disruption!
Unfortunately due to illness and other work commitments I was unable to look for accommodation until the weekend before I started, my first day was at a conference and I was needed to come home the first weekend away for a competition!
However two weeks into the job, I am happy with where I live, have managed to juggle into a new work routine and begin to build on the professional relationships within the new office, and now I have to find a club to regularly train with and fit that into my new routine. I have managed to keep a good aerobic base through joining the gym and running and swimming in my own time, maybe over doing it sometimes.
Managing the last few months have been helped by having the time to prepare and plan for the changes that are about to happen, being able to communicate with my friends and family and having the physical help to move my belongings to the new location.
I have also been fortunate that the changes have been during an off season or out of competition period for me which have meant I have been able to just maintain my fitness levels.
So my words for advice for athletes about to manage big changes in their lifestyle….. Plan, communication and take your time……there are occasions where you may have to be reactive rather than proactive, but hopefully for you these are few and far between!
Friday, 10 June 2011
More about overcoming setbacks
As I mentioned in a previous post, it seems that some athletes have an incredible ability to overcome setbacks along the way.
This interview with Steph Twell highlights just how far some athletes go to get back to full strength after major injury. Steph broke her ankle when headed for victory in an international cross country race earlier this year. For most this would be a career ending blow; for Steph it seems to be an inspiration to come back better than ever. She started aqua jogging pretty much straight away afterwards, and is applying the same degree of dedication to her rehab, as she does to her training.
http://www.runnersworld.co.uk/interview/rw-interviews-steph-twell/6854.html
Just over a year out from the Olympics and all the extra pressure that will place on the British athletes, this injury may even have been a blessing in disguise for Steph. Only time will tell.
This interview with Steph Twell highlights just how far some athletes go to get back to full strength after major injury. Steph broke her ankle when headed for victory in an international cross country race earlier this year. For most this would be a career ending blow; for Steph it seems to be an inspiration to come back better than ever. She started aqua jogging pretty much straight away afterwards, and is applying the same degree of dedication to her rehab, as she does to her training.
http://www.runnersworld.co.uk/interview/rw-interviews-steph-twell/6854.html
Just over a year out from the Olympics and all the extra pressure that will place on the British athletes, this injury may even have been a blessing in disguise for Steph. Only time will tell.
Thursday, 2 June 2011
Revision Techniques
With many athletes in the middle of exams at the moment, trying to balance your studying and sport can become very demanding. Here are some tips to help you study more effectively.
The sooner you start practicing the sooner they become a routine, and make balancing your priorities much easier
· Try to summarise the topics at the end of each module or chapter. This will help you gain a better understanding and a quick review of the information covered. Think about using a diagram to summarise too.
· Active reading- take notes, underline or highlight while you are reading
· Practice drawing diagrams, using visual aids can be a valuable tool to assist learning.
· Say things aloud- self talk helps you have a clearer understanding of a topic
· Develop formula cards- word on one side definition the other
Pre-reading activities- prepare for revision like preparing for a training session. Write down what you want to achieve from the session.
Post reading activities- Condense the main points in to summaries and try to use a diagram to explain what you have covered.
Good Luck!!!
The sooner you start practicing the sooner they become a routine, and make balancing your priorities much easier
· Try to summarise the topics at the end of each module or chapter. This will help you gain a better understanding and a quick review of the information covered. Think about using a diagram to summarise too.
· Active reading- take notes, underline or highlight while you are reading
· Practice drawing diagrams, using visual aids can be a valuable tool to assist learning.
· Say things aloud- self talk helps you have a clearer understanding of a topic
· Develop formula cards- word on one side definition the other
Pre-reading activities- prepare for revision like preparing for a training session. Write down what you want to achieve from the session.
Post reading activities- Condense the main points in to summaries and try to use a diagram to explain what you have covered.
Good Luck!!!
Wednesday, 4 May 2011
A Little Bit of Motivation
I have just being doing some reading about the 1968 Olympics and am inspired by the story of John Stephen Akhwari. John represented Tanzania in the marathon at the Games. During the race he fell and dislocated his knee joint. He continued running, and finished last of the 57 finishers in 3 hours and 25 minutes, more than an hour after the winner.
"Akhwari finished in 3:25:27, more than an hour after the winner, when there were only a few thousand people left in the Olympic Stadium and the sun had set. 17 of the 74 competitors in the marathon that day did not finish the race. John Stephen Akhwari, bloodied and injured, was not one of them."
When asked why he continued running, Akhwari simply replied "My country did not send me to 5,000 miles to Mexico City to start the race. They sent me 5,000 miles to finish the race."
While we would never suggest competing while injured and risking long-term damage to your body (in fact we would very much advise against it), we feel that Akhwari's sentiments, and his determination to finish, embody the Olympic ideal. Be inspired to finish your 'race' today, no matter what it is.
Akhwari recovered from his injury, and went on to compete for a further 10 years. He finished fifth in the 1970 Commonwealth Games marathon. What a hero!
"Akhwari finished in 3:25:27, more than an hour after the winner, when there were only a few thousand people left in the Olympic Stadium and the sun had set. 17 of the 74 competitors in the marathon that day did not finish the race. John Stephen Akhwari, bloodied and injured, was not one of them."
When asked why he continued running, Akhwari simply replied "My country did not send me to 5,000 miles to Mexico City to start the race. They sent me 5,000 miles to finish the race."
While we would never suggest competing while injured and risking long-term damage to your body (in fact we would very much advise against it), we feel that Akhwari's sentiments, and his determination to finish, embody the Olympic ideal. Be inspired to finish your 'race' today, no matter what it is.
Akhwari recovered from his injury, and went on to compete for a further 10 years. He finished fifth in the 1970 Commonwealth Games marathon. What a hero!
 |
| The Olympic Stadium in Mexico City as it stands today. It must surely have been a welcome sight for Akhwari in 1968 |
Monday, 25 April 2011
Jet Lag
Interested in learning how to reduce the negative effects of jetlag and travel fatigue? This factsheet, from one of our sister websites (www.altitudetrainingcamps.com) provides information and practical advice:
Jetlag Factsheet
Like all aspects of performance, planning is key. Adjustment to the new time zone can start before you even leave home.
Jetlag Factsheet
Like all aspects of performance, planning is key. Adjustment to the new time zone can start before you even leave home.
Wednesday, 13 April 2011
Doping News
Athletes that are subject to WADA's anti-doping rules, should be very careful not only about the medications and supplements that they take, but also about the source of their food. Recently positive tests for clenbuterol as a result of eating contaminated meat products have been reported (most notable in the case of 3-times Tour de France winner Alberto Contador). This recent article highlights the risk:
Contaminated meat products in China?
Be very careful! Contador may be cleared to compete, but his reputation will forever be tarnished. UK sprint hurdler Callum Priestley wasn't so lucky.
We will include further articles on doping in sport and precautions to take to avoid unintentional doping violations. In the meantime, check out the UK Anti-doping (UKAD) website for further information.
Athlete Life Development are committed to drug-free sport.
Contaminated meat products in China?
Be very careful! Contador may be cleared to compete, but his reputation will forever be tarnished. UK sprint hurdler Callum Priestley wasn't so lucky.
We will include further articles on doping in sport and precautions to take to avoid unintentional doping violations. In the meantime, check out the UK Anti-doping (UKAD) website for further information.
Athlete Life Development are committed to drug-free sport.
Thursday, 7 April 2011
Overcoming Setbacks
Life in sport is all about striving for your dreams no matter what obstacles are placed in your way. Be it injury, illness, financial difficulties or a lack of support, even the best athletes have had to overcome major setbacks on their way to the top. It's how athletes overcome the setbacks that distinguishes the very best from the also-rans.
There are many great stories of how individuals have overcome adversity in sport, but this lighthearted, if somewhat extreme, story demonstrates just how far some individuals are willing to go to follow their dreams.
Girl trains cow to jump fences
No path to the top is smooth. Be inspired to overcome your obstacles today.
There are many great stories of how individuals have overcome adversity in sport, but this lighthearted, if somewhat extreme, story demonstrates just how far some individuals are willing to go to follow their dreams.
Girl trains cow to jump fences
No path to the top is smooth. Be inspired to overcome your obstacles today.
Wednesday, 6 April 2011
Welcome
Welcome to the blog and resource page for Athlete Life Development. We are a pair of consultants specialising in providing lifeskills, career and development support to performance athletes. This page will include links to resources, topics for discussion, and tips for athletes and coaches. Please feel free to add your comments and get involved in the debates.
First up, this is a great link to remind athletes about making the most of their life as an athlete, and to prepare for life after sport. For many, the transition into life after sport can be a daunting one, but with proper planning, the stress of retirement from sport can be greatly reduced. This is what Ato Boldon has to say on the matter:
10 things retired athletes know that active ones don't
What are your tips for current athletes? How do you think they can prepare for life after sport? Please post your comments below.
Career planning is just one of the many services that we provide. For further details please contact us.
First up, this is a great link to remind athletes about making the most of their life as an athlete, and to prepare for life after sport. For many, the transition into life after sport can be a daunting one, but with proper planning, the stress of retirement from sport can be greatly reduced. This is what Ato Boldon has to say on the matter:
10 things retired athletes know that active ones don't
What are your tips for current athletes? How do you think they can prepare for life after sport? Please post your comments below.
Career planning is just one of the many services that we provide. For further details please contact us.
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