Aqua Clinic 2017 Master class 1/9 2017

Program:

Session 1: 10:00-12:00 Sleep, training and performance

Active strategy using light (the Rio experience)

Ergogenic aids

Session 2: 13:00-14:30 Altitude training/training

Tentative competition plan

Danish Olympic Swim team

Day 1 Day 2 Day 3 Day 4

06-08-2015 07-08-2015 08-08-2015 09-08-2015

Ses 1 13:58 Jeanette 100 fly 13:24 Mie 100 back 14:06 Viktor 200 fly DK 4 x 200 (M)

13 - 15 14:51 Pal 400 Free 14:38 Rikke 100 breast

15:41 Lotte 400 free

Ses 2 22:21 Jeanette 100 fly 22:06 Jeanette 100 fly 22:28 Mie 100 back 22:25 Viktor 200 fly

22 - 24 22:29 Pal 400 Free 22:27 Rikke 100 breast 22:45 Rikke 100 breast 23:28 DK 4 x 200 (M)

22:52 Lotte 400 free 23:13 Viktor 200 fly

23:33 Mie 100 back

Day 5 Day 6 Day 7 Day 8

10-08-2015 11-08-2015 12-08-2015 13-08-2015

Ses 1 13:39 Pernille 100 free 14:10 Lotte 800 free 13:27 Jeanette 50 free

13 - 15 14:47 Rikke 200 breast 14:49 Viktor 100 fly 13:27 Pernille 50 free

15:06 Pal 1500 free

15:28 DK 4 x 100 M (F)

Ses 2 22:18 Pernille 100 free 22:16 Rikke 200 breast

22 - 24 23:06 Rikke 200 breast 23:06 Pernille 100 free 22:13 Viktor 100 fly 22:06 Jeanette 50 free

22:25 Lotte 800 free 22:06 Pernille 50 free

22:59 Jeanette 50 free 22:27 Pal 1500 free

22:59 Pernille 50 free 22:45 DK 4 x 100 M (F)

Circadian rhythm

Fast swimming

Slow swimming

Circadian rhythm and timing of swimming at Olympics in Rio 2016

Day 1 Day 2

Circadian rhythm and swimperformance

Planning Bermuda campFeb. in Bermuda = August in Rio

5 hrs behind DK and early sunset 5:30 PM

2 step plan for Bermuda camp

Thursday Friday Saturday Sunday Monday

04-02-2016 05-02-2016 06-02-2016 07-02-2016 08-02-2016

From to From to From to From to From to

Breakfast 07:30 09:30 10:30 10:30 10:30

Training 10 12 12 14 13 15 13 15 13 15

Lunch 14 16 17 17 17

Training 19 21 20 22 22 24 22 24 22 24

Dinner 21 22 24 24 24

Day Date Training times Aim

1 27-01-2015 "9-11 and 18-20 Adapt to local time zone 5 hrs behind DK

2 28-01-2015 "9-11 and 18-20

3 29-01-2015 "9-11 and 18-20

4 30-01-2015 "9-11 and 18-20

5 31-01-2015 "9-11 and 18-20 Intro to coping strategies

6 01-02-2015 "9-11 and 18-20

7 02-02-2015 "9-11 and 18-20

8 03-02-2015 "9-11 and 18-20

9 04-02-2015 "10-12 and 19-21 Rio Protocol - change of rhythm

10 05-02-2015 "12-14 and 20-22 and work with coping strategies

11 06-02-2015 "13-15 and 22-24

12 07-02-2015 "13-15 and 22-24

13 08-02-2015 "13-15 and 22-24

(TD-psyko)

Light interventions - Bermuda

Tools

For PC: https://justgetflux.com/

For iPhone/applehttps://support.apple.com/da-dk/HT202613

For smart ambient lighthttps://eu.lifx.com/

DanielMængde

Timers søvn

Baseline 1 07:07

T1 08:21

T2 08:11

Baseline 2 07:30

Kvalitet% eff. NR 1-2 NR 3-4 REM

Let Dyb Drøm

Baseline 1 89% 80% 11% 9%

T1 90% 74% 15% 10%

T2 93% 84% 8% 8%

Baseline 2 90% 78% 11% 11%

Rytme

Tid for søvn Latency

Baseline 1 22:27 15

T1 22:20 18

T2 00:59 12

Baseline 2 22:11 19

07:4908:1208:07

08:4208:16

06:5006:41

10:30

09:10

08:23

09:43

08:33

09:1109:32

09:1108:57

09:1209:00

07:5508:17 08:1408:17

07:1807:38

07:00

07:5007:30

05:31

06:01

09:34

08:19

07:39

09:22

07:3307:19

08:44

08:0507:44

08:5308:32

07:4107:17

07:3107:34

04:33

05:31

06:28

07:26

08:24

09:21

10:19

11:16 Ligger (t)

Søvn (t)

93%93%

86%

90%91%

81%

90% 91% 91%91%

96%

88%

80%

92%

88%86%

97%95%

97%

88%91%91%

50%

60%

70%

80%

90%

100%

22:2622:1222:2121:52

23:0722:48

22:29

21:42

22:3322:51

22:0822:2022:3722:15

23:5200:08

01:3902:01

01:16

22:0122:2422:10

16:48

18:00

19:12

20:24

21:36

22:48

00:00

01:12

02:24

03:36

0

5

10

15

20

25

30

35

40

Adapt to shift and late swimming?

06:30

07:02

06:43

22:37 22:36

01:15

21:21

21:51

22:20

22:50

23:19

23:49

00:18

00:48

01:17

01:47

06:14

06:21

06:28

06:36

06:43

06:50

06:57

07:04

07:12

Baseline T1 jetlag T2 Rio

Sleep Efficiency NR1-2 NR3-4 REM Time for Latency

Light Heavy sleep

Baseline 06:30 82% 84% 9% 7% 22:37 17

T1 jetlag 07:02 79% 81% 10% 9% 22:36 19

T2 Rio 06:43 81% 82% 10% 8% 01:15 18

22:37 22:36

01:15

Base 1 Shift Late Base 2

Challenges in swimming late at the Olympic games in Rio 2016

We deliberately write challenges in the headline because there are three – relatively small challenges related to the

swim competitions in Rio. We will try to deal with them in this document and present the rationale for the plan we

have made based on experience (Bermuda camp), scientific literature, and a lot of exchange of info with our

colleagues in mainly UK, Brazil, Australia and USA. These contacts include renowned coaches as well as scientist with

many years of experiences in supporting high performance swimming. The plan ensures that you all - Danish Olympic

swimmers - can unfold your full potential in Rio – in spite of these challenges.

Challenge 1 and 2 is related to the location of the competition – Rio de Janeiro, Brazil.

The world map is used to illustrate the two challenges related to the location. 1) Rio is – at the time of the games take - 5 hours behind Denmark and 1 hour ahead of the US east coast.

2) Rio is on the southern hemisphere, meaning sunrise at 6:20 and - more importantly - sunset already at 5:30

PM – so when it´s very light in the evening in Denmark/US East coast it´s pitch dark in Rio.

The changes in time zones coming from the US east coast and Denmark respectively does not pose big problems. First of all, you are quite experienced in crossing time zones and knows what to do. Secondly we will use the first 3 days at the camp in Rio to make sure that everybody is fully acclimatized (red days below). To make sure this happens we will use the daily rhythm that you (and your body) are most familiar with – meaning training and meals at “normal” times in the Rio time zone. Another important aim is creating a sleep buffer – we (and others) have observed that swimmers sleep longer in a camp compared to daily life at home. Red days deals with time zone adaptation and set up a sleep buffer!!

Following the first time zone phase we gradually start to address the other challenge – getting used to stay ready

and alert to swim at night in “dark conditions”. The sun set´s at 5:30 PM in Rio and that means we need to use the

smart light bulbs in the blue setting and all your devices (smart phones, tablets and PC´s) in bright light mode.

Blue days prepare your brain and body to be in race mode late on the day – by creating daylight ambience!!

Day Venue Date Training times Aim

1 Botafogo 26-07-2016 "9-11 and 18-20 Adapt to local time zone,

2 27-07-2016 "9-11 and 18-20 anchoring and create a sleep buffer

3 28-07-2016 "9-11 and 18-20

4 29-07-2016 "9-12 and 19-22 "The flex zone" - 3 hrs windows to approach Rio times

5 30-07-2016 "10-13 and 20-23 depending on specific competition plan

6 31-07-2016 "11-14 and 21-24

7 01-08-2016 Transfer day - training times depends on transport

Challenge 3 – swimming later during the day.

As you all know the best performances in swimming usually takes place on the evening. This American study demonstrates that fact very clearly on 200m swim times – (A low Z-score means you swim faster). There is a quite large window for fast swimming marked by the red circles and both preliminaries (red lines) and semis/final (blue lines) are within this sweet spot for optimal performance. Furthermore, it seems to be reproducible over days. Day 1 Day 2

The gradual change training/meal times (Blue days) in the camp and at the Olympic village provides the framework

for the final specific and highly individual preparation. The last phase of the pre camp in Botafogo consist of a flex

zone with 3 hour windows for the training sessions. Hence we a have high degree of flexibility to accommodate the

specific needs of each swimmer. In the Olympic village it´s possible to maintain this very flexible approach and

customize session to the individual needs.

Day Venue Date Training times Aim

Considerations/priority of the final specific preparation

Optimizing the effect of your preparation obviously entails a high degree of individuality based on the fact that your

competition plans are different on several levels. Two different scenarios illustrate this very clearly:

If you have one event and have to swim fast in the afternoon, your focus - of course - must be on preparing for this.

In this case there is no need for extensive late night practice and all the practicalities related to this. The main focus

must be on the gaining the maximal effect of the training/taper – pretty much in the usual fashion. A qualification

for a final the same evening will not pose a problem as you are in the rhythm – sleep and meal vise.

For this group of swimmers is important to remember that every time you choose to focus on irrelevant stuff you

have less time to do what actually underpins your performance!

4 Botafogo 29-07-2016 "9-12 and 19-22 "The flex zone" - 3 hrs windows to approach Rio times

5 30-07-2016 "10-13 and 20-23 depending on specific competition plan

6 31-07-2016 "11-14 and 21-24

7 01-08-2016 Transfer day - training times depends on transport

8 Olympic pool 02-08-2016 "13-15 and 22-24 Run Rio protocol individually

9 03-08-2016 "13-15 and 22-24

10 04-08-2016 "13-15 and 22-24

11 05-08-2016 "13-15 and 22-24

If you have to perform more than once a day, and on several days, obviously you have to prepare for this by establishing and maintaining a very strong rhythm for late swimming. This entails repeated late night swimming in the preparation, and the use of all the practical tools in the box: Smart light bulbs, light strategies on your devices, protection from blue light after the races and so forth. The plan above for the Pre camp obviously underpins this scenario but one very important consideration needs specific attention. As highlighted before the single most challenging aspect of late swimming in Rio, is staying in race mode in the dark hours between sunset (5:30PM) and competition time (starting from 10PM) – that is 4 hours. If multi event swimmers want to practice this in either Denmark or the US east coast, please take a look at this table. If you want to do specific training (including the relevant dark conditions) in Copenhagen or at the East coast in the US at 10 PM in late July, you need to spend the last 4 hours in a room with blinds using the blue light stimulation to stay alert for training. This part is important to get the proper simulation of Rio conditions. So the rule of thumb is that is that you start the simulation (blind sand blue light) approximately 4 hours before the time you want to train. Difference in daylight in Denmark/US and Rio at relevant times.

The overall aim in the planning has been to create a compact framework that underpins optimal performance in Rio for all swimmers. The basic assumption has been that a relatively short training camp provides the possibility to enter the long competition with high and maintainable mental and physic energy levels. On the other hand, we need enough time to acclimatize to 1) 5 hours difference in time zone and more importantly 2) to the light conditions during late night swimming for the “multi event and more times a day” swimmers.

We hope this document gives you some background for the priorities/rationale behind the plan and provides a platform for the discussion of the specific highly individual plans. Please don´t hesitate to reach out in case of questions and additional information.

Rio (July/Aug.) CPH/Ålborg (July) US east coast (July)

Sunrise (time) 06:20 04:40 06:00

Sunset (time) 17:30 21:40 20:30

Daylight (hrs.) 11:10 17:00 14:30

Late session starts 22:00 22:00 22:00

Time from sunset to swim =

"dark" hrs. you have to stay alert 04:30 00:20 01:30

The Rio challenge

2 step Rio plan - based on Bermuda Day Venue Date Training times Aim

1 Botafogo 26-07-2016 "9-11 and 18-20 Adapt to local time zone,

2 27-07-2016 "9-11 and 18-20 anchoring and create a sleep buffer

3 28-07-2016 "9-11 and 18-20

4 Botafogo 29-07-2016 "9-12 and 19-22 "The flex zone" - 3 hrs windows to approach Rio times

5 30-07-2016 "10-13 and 20-23 depending on specific competition plan

6 31-07-2016 "11-14 and 21-24

7 01-08-2016 Transfer day - training times depends on transport

8 Olympic pool 02-08-2016 "13-15 and 22-24 Run Rio protocol individually

9 03-08-2016 "13-15 and 22-24

10 04-08-2016 "13-15 and 22-24

11 05-08-2016 "13-15 and 22-24

12 06-08-2016 "13-15 and 22-24 Swim comp

13 07-08-2016 "13-15 and 22-24 Swim comp

14 08-08-2016 "13-15 and 22-24 Swim comp

15 09-08-2016 "13-15 and 22-24 Swim comp

16 10-08-2016 "13-15 and 22-24 Swim comp

17 11-08-2016 "13-15 and 22-24 Swim comp

18 12-08-2016 "13-15 and 22-24 Swim comp

19 13-08-2016 "13-15 and 22-24 Swim comp

Non image forming vision

Dose - response

Blue light -performance

Blue light also demonstrated positive effects on

visual reaction time, an effect that was more

pronounced in blue-eyed participants. This alerting

effect could have benefits in a variety of occupational

and contexts including competitive sporting environs.

A Comparison of Blue Light and Caffeine Effects

on Cognitive Function and Alertness in HumansC. Martyn Beaven1*, Johan Ekström2

p.value 3.358e-06 and that normal light gives slower reaction time by 16.4ms ci 2,5% slower by 9.5; ci 97.5%slower by 23.3ms

Blue light – reaction timeSimple reaction to swim start signal

Support Olympic preparationExtensive planning training camp

Support and monitoring during training camp

Planning precamp in Rio based on Bermuda experience

Development and testing of Blue light concept to allow late and fast swimming – collaboration with DTU photonik

Set-up and support during Rio-games

Club coach – what to do?

Use smart and BLUE light to underpin sleep volume and quality

Encourage swimmers to use daylight and/or smart light to create a robust wake/sleep cycle during daily training

Wait for good specific studies on how light (BLUE or Flickering) affects swim performance