I have just returned from a period of warm-weather training in southern Spain, where I was supporting Sports Institute Northern Ireland athletes Aileen Morrison and Emma Davis through the provision of physiological services at the Irish Senior Triathlon squad camp. This was my second visit to the coastal town of Aguilas, having attended the inaugural preparation camp last year. Following two weeks of sunshine and relative heat, it was quite a shock landing in Belfast and once again feeling the sharpness of the chill in the air
The camp was managed by Triathlon Ireland performance director Chris Jones and the focus was to develop a solid aerobic base through a strong work ethic. This would provide the foundation for the higher quality type training that can be performed later in the year. The service team was enhanced by the presence of SINI physiotherapist Chris McNicholl and SINI nutritionist Bronwen Masters. Additional support was provided by Irish Institute of Sport consultant physiologist Toni Rossiter and assistant coach Lynne Algar.
Essentially for me most days began at the break of dawn with a brisk walk to the athletes’ apartments to record their pre-swim body mass (weight) and to collect urine samples and daily logs. This enabled hydration status to be assessed and levels of dehydration to be addressed through provision of electrolyte replacements (dioralyte) and recommending extra fluid intake. The training diary captured information on; resting heart rate, muscle condition, mood state, quality of sleep, whether the athletes had any injury or illness and their current level of physical and/or psychological fatigue. The body mass and hydration check was repeated again in the evening to provide a pre- and post-exercise comparison. In addition the athletes were asked to complete a short profile of mood states (POMS) questionnaire, which illustrated their levels of vigour and fatigue. This information allowed us to discuss and manage the progress of each individual athlete on a daily basis and where necessary, to adjust their training load to optimise recovery and promote adaptation.
Once the daily dairies were collected, the athletes boarded the minibus, with some eating light snacks during the short drive to the swimming pool, which was located in the municipal sports centre on the outskirts of town. In some of the swim sessions we took blood samples from the athletes to examine the metabolic demand of the set. The blood lactate results provided an estimate of the aerobic and anaerobic energy contribution and thus degree of conditioning of each athlete. Following 60-90 minutes of swimming, we returned to the apartments to prepare for the next exercise session.
After their ‘second’ breakfast, most athletes exploited the opportunity to catch a power nap prior to the late morning cycle. This group ride lasted for two, three or four hours, depending on the daily training goal and involved tough winding climbs and rapid technical descents through mountains and valleys in the surrounding countryside of Lorca, Campa Lopez and Mazarron. The scenery for the ‘tempo’ sets on the coast road towards Vera was absolutely stunning. Although on this particular occasion I am not sure how much the athletes were able to appreciate the views as their leg muscles ached and their heart rates approached 170, 180 and 190 beats per minute during some of the 10 and 20 minute efforts! In addition to heart rate, the average power, cadence and speed sustained during these intervals was recorded via the SRM cranks and mini-computers fitted to the bikes. This information was used to enhance the coaching process by providing specific feedback to the athletes relating to their power output. Each ride required sufficient energy intake to ensure exercise performance was not reduced through depletion of limited carbohydrate stores. Therefore, foods such as bananas, home made cereal bars and sports drinks were provided by the support team during scheduled stops. Some of the athletes also trialled caffeine gels and gum to give them that added boost!
Following the cycle and a well deserved lunch the athletes generally rested prior to their evening run which varied between technical track coaching sessions, and steady aerobic or fartlek runs along the promenade, coast or through the surrounding cabbage fields. This schedule of swim, bike then run was repeated most days, albeit on recovery days only the swim and run was performed. The athletes also managed to include their twice weekly strength and conditioning sessions in addition to necessary physio and massage treatments!
Overall the camp was another extremely positive and rewarding experience for me. It was good to meet the new athletes and members of the support team and continue to enhance the physiological support that had been developed throughout the last year. I am now looking forward to February and the next camp in Namibia where the physiological stress will be even greater due to the combined effects of altitude and heat on exercise performance.
