1. Revision of Key Topics Altitude training Sports drinks v water
Periodisation
RICE and POLICE
Optimal weight
Cruciate ligament injuries

2. Altitude Training Triathlete altitude tent
England U20 altitude training

3. Why Does Altitude Training Work?
Aerobic performance is enhanced because the body adapts to lower levels of oxygen by increasing the concentration of red blood cells and haemoglobin (and myoglobin).
Increased capilliarisation
When the athlete returns to sea level they still (for days) have an increased level of RBC thus improving performance.
As well as increasing rate of transports oxygen, the body is also able to buffer lactate more effectively.

4. Altitude Training Schedule
Three Phases when training at altitude:
Acclimatisation – starts immediately on arrival. Light training, lots of recovery time.
Primary training – progressively increase training until it is at same stage as at sea level.
Recovery – prepare to return to sea level. Reduce training load to relieve fatigue.

5. Negatives of Altitude Training
Although there are well-highlighted benefits of altitude training there are also a number of potential down-sides including:
Sceptics claim that the benefits actually wear off within a few days of returning to sea level.
Some argue that the reduced capacity to train at altitude actually lowers fitness levels (or skill levels).
Considerable cost and travel time involved.
Risk of altitude sickness.
Psychological problems of being away from family.
Fatigue caused by long distance travel.

6. How to counter these negatives
Ensure that enough time is allowed for acclimatisation (at least 3 weeks)
‘Live high, train low’ – ‘live low, train high’ – ‘live high, train high’
Consider use of oxygen tents/climate chambers/hyperbaric chambers/oxygen masks
Use of periodisation (ensuring enough rest allowed, timing for returning to sea level)

7. Sports Drinks
There are 3 types of sports drink: hypotonic, isotonic and hypertonic. These terms refer to the percentage of glucose in the drink. Having said this, sports drinks may also contain electrolytes, sweeteners, protein etc. In which situations would we want to make use of each of the 3 types of sports drinks?

8. Hypotonic – The Thirst Quencher
Lowest glucose osmality (concentration). Lower glucose percentage than blood.
Emptied into stomach quickest so good for quick rehydration and quick energy release
Small amount of glucose means a large amount would need to be consumed to replace energy stores
Therefore good for sports at low intensities or those which require quick energy but not in high quantities. Examples of sport include gymnastics
Excellent for rehydration and getting electrolytes into the body but if used in sports such as marathon running you would need to take alongside another energy source.

9. Hypertonic – The Energy Booster
Highest glucose osmality (concentration). Higher glucose percentage than blood.
Emptied into stomach slowly so not good for rehydration and could cause stomach problems.
Good for post-workout replenishment of energy levels.
Potentially good for events such as ultra-marathon with high energy demands
Could be used alongside another drink to ensure rehydration.

10. Isotonic Similar glucose percentage than blood.
Fluid taken in at about the same rate as water
Preferred choice for most athletes including middle/long distance running and team sports due to the balance of energy supply, speed of energy supply and rehydration capacity.

11. Water
A very good option for rehydration, although not as quick as with hypotonic drinks)
Perfectly adequate for most recreational sport (especially if it is less than 1 hour)
However, excessive water intake can cause inbalance in electrolyte levels (fluids from sweat are replaced but salts aren’t)
Also provide no energy boost so would need to be used alongside an energy source
Can cause bloating, increased urination and lacks the taste of sports drinks (so you won’t drink so much)

12. Periodisation
Dividing your overall training programme into parts or periods that are designed to achieve different goals.
Consists of microcycles, mesocycles and macrocycles.

13. Why use Periodisation?
Allows for long-term planning and gives focus/meaning to training
Allows for application of progressive overload
Gives a clearer view of progression
Allows for focus on specific aspect of performance and therefore to improve weaknesses etc.
Ensures that adequate rest periods are included to reduce risk of fatigue and injury

14. Important points for Periodisation
Pre-season period (preparation phase) is often used for base training
Preparation phase should include great increase in training intensity (as performer moves closer to start of season)
Peak season / competition phase should have a reduction in training intensity (aim to maintain fitness levels) with greater focus on match-specific aspects
Peaking should occur and may require tapering of training
Post season (transition phase) used for rest / recovery

15. Technology and Periodisation
Training intensity is an important aspect of periodisation.
Intensity should match the stage of the season / training programme.
Heart rate monitors can be used to measure intensity and ensure performer is within correct training zone (more accurate for aerobic exercise).
Mobile phone apps / sat nav can be used to measure intensity.
Can use performers weight, height and gender to determine intensity levels

16. RICE and POLICE for Soft Tissue Injuries
Soft tissue means muscle, ligament, tendon (not bone)
RICE is the traditional way to treat soft tissue injuries.
Ice prevents further ‘bleeding’ or leakage from the injured body part and helps to speed up the healing process
Compression helps to lessen the effect of any swelling and supports damaged soft tissue, reducing pain discomfort and minimising the danger of further damage
Elevation aids the drainage of any liquid/leakage caused by the injury that may have led to swelling/pain

17. RICE and POLICE for Soft Tissue Injuries
POLICE is a more recent application for injuries, though not necessarily soft tissue injuries
POLICE includes Protection and Optimal Loading
Optimal loading encourages recovery through increased circulation to the injured area and by applying an optimal level of stress in the correct direction
POLICE might not be appropriate for some soft tissue injuries such as torn muscles. RICE might not be appropriate for some other injuries (e.g. pulled muscle) due to the potential for muscle wastage

18. Optimal Weight
State a sport in which optimal weight needs to be considered and describe how this can be achieved.
Optimal weight can be essential in many sports
E.g. in rugby forwards need to be heavier to produce more force in a scrum, backs need to be lighter to sprint at higher speeds.
Weight gain achieved through positive energy balance (intake exceeds usage)
Weight loss achieved through negative energy balance (usage exceeds intake)
Individuals must carefully consider training levels and the types of nutrients within their diet.

19. Cruciate Ligaments
What are the cruciate ligaments and where are they found?
The ACL (anterior cruciate ligament) and the PCL (posterior cruciate ligament) are the two major ligaments in the knee
They work together to provide stability in the knee
They cross each other and form an 'X' which allows the knee to flex and extend without side to side movement.

20. Cause of Cruciate Ligament Injuries
ACL injuries are most common during sports that require a sudden change of direction, sudden, abrupt stops and starts and lots of jumping.
Injuries to these cruciate ligaments of the knee are typically sprains.
The ACL is most often stretched, or torn by a sudden twisting motion while the feet remain planted
PCL injuries are likely with impacts to the front of the knee, or from hyperextending the knee.

21. Rehabilitation of ACL injuries
The degree of tear will determine the treatment
The most common treatment for a torn ACL is arthroscopic surgery
Sometimes ACL reconstruction is needed if completely torn
A section of another tendon can be used to reconstruct
Incomplete ACL and PCL tears are treated conservatively to allow the body to heal on its own.
Rest, ice, compression and elevation are the immediate treatment or POLICE
Anti-inflammatory medicine can help reduce pain
Physical therapy is often recommended to regain and build muscle strength over time