Clive Woodward in his book “Winning” stresses the importance of linking sport with the world of business.

“ Its no secret that the business world has always had a fascination with sport, but having been involved in both business and rugby in England at the highest level, my mindset was and is totally different. I felt that sport should have a huge fascination with business. The principles that apply to coaching successfully also apply to business”

It is often the off the pitch system and process that create the environment where winning is possible. The formation of the SINI limited company and the submission of the revenue bid the Lottery Sports Fund gives a clear indication that those involved in SINI are running sport along business lines. Thinking like winners, strategic planning and putting these plans into action will ensure that in the future NI athletes will consistently produce “medal winning performances”.
Getting the right athletes into the sports institute is a key part of the planning process. After meeting with Governing bodies involved in The Commonwealth Games, applications have been received by athletes hoping to take up one of the 30 individual athlete places. It is not anticipated that all 30 places will be allocated at this stage, leaving places available for other athletes who wish to make it to the winner’s podium.

Coaches are key to the planning process. Without the best coaches athletes will find it difficult to make it to the top. Next week 11 coaches from NI will be attending The World Class Coaching Conference at the Belfry. A full report on the conference will be included in next month’s newsletter.

Finally the appointment of quality staff to take athletes onto the world stage is well underway. Australian Dave Lasini recently started as our assistant strength and conditioning coach. Phil Glasgow is our Senior Physio at SINI and in January Miss Jo Hopkins returns from Canada to take up her post as Generic performance Manager to lead the squad of individual athletes. In the next month it is hoped to add to our staffing complement with a business manager and a Sports Science Co-ordinator.

Communication is a vital tool in delivering the high Performance message. This newsletter is distributed each month to readers. Our challenge is to increase this even further. You can help by emailing us the names and email addresses of coaches and others who might benefit from getting a copy of the Newsletter. No prize is offered but you will be contributing to the developing high performance network in Northern Ireland.

It’s a thing called weight………

Weight watching is a universal pastime for non athletes and athletes alike, especially from those sports who have to make weight (boxing, judo, jockeys) or those where there is a culture of thinking thin, dance, figure skating etc.

For those who are training and competing body weight can often be a poor indicator of fatness. Changes in weight can be due to fluid losses, food still being digested from the last meal and changes in the level of muscle glycogen (every gram of glycogen is stored with approximately 3g of water). Since training especially weight training, increases muscle mass, skinfold measurements are a better guide to fatness than body weight.

Although many strive for thinness, elite athletes strive to achieve low body fat levels for competition. There are clear performance benefits to being light and lean in sports like triathlon, marathon running, swimming and gymnastics. However, our body type is also affected by genetics and each person has a different capacity for leanness. In some sports performers are naturally small and light however in others (lightweight rowing, boxing, judo, weightlifting), there is often pressure to manipulate body weight and fat levels to make weight.

In desperation, some resort to rapid weight loss methods prior to weigh in. Such methods include severe weight restriction, excessive exercise and dehydration which can be dangerous and in the longer term can result in poor health, psychological problems and disordered eating or eating disorders. A smart athlete will choose a sport or category better suited to their physique, where they can concentrate more on performance and feeling good rather than being pre-occupied with weight and fat loss.

Dangers of Dehydration
Dehydration is often used as a quick way of making weight. Fluid loss of even 2% of body weight (1.4kg in a 70kg athlete) will decrease performance, especially in sports like rowing or boxing when there is a combination of strength and endurance needed. Other side effects include:
· Fatigue
· Cramping
· Nausea
· Poor co-ordination and reaction time
· Increased body temperature resulting in heat stress / exhaustion

Counting calories??

The emphasis has been to reduce fat intake as a method of reducing weight as there is no doubt that too much fat in the diet increases the risk of being overweight. Fats are energy dense (9 calories per gram) compared to proteins and carbohydrates (4 calories per gram). The fat we eat is also stored more efficiently in the body so by reducing it is an effective method in promoting weight loss. However, this does not mean that we can eat unlimited amounts of low fat foods? Well it depends on how active you are. Most active individuals can eat as much low fat foods as they like and stay lean but the couch potato or those athletes who are injured or out of season may need to adjust their intake. Balancing intake with output is an important factor in weight loss for sedentary or moderately active individuals. They don’t need to count calories but they do need to eat moderate amounts of low fat foods rather than large amounts. The same applies to athletes who need to maintain their body weight below what is natural for them.

Ditch the carbs??
Just when most athletes are accepting the importance of carbohydrates to their recovery and performance along come low carbohydrate diets such as the Zone or Atkins diet. These diets usually restrict the choice of foods you can eat and make meal times more difficult because there are some many rules to follow. The end result is that they are low calorie diets dressed up as something else. At the start you do not notice that you are eating much less, sometimes as low as 900-1000 calories per day. Bingo, weight loss is achieved but there is a cost for athletes. Following any low calorie or low carbohydrate diet, increases the risk of muscle loss and fatigue and increases the recovery time.

Ways to weight loss or making weight.

Choose a balanced diet and focus on moderate fat intake.

Eat less energy (calories) than you burn in training or competition to achieve a deficit and therefore a weight loss. Don’t crash diet.

Learn how to handle eating out socially and include treats. You should become less obsessed about or even frightened of the occasional splurge.

Have a training programme that complements your weight (fat) loss programme. If you need to make a specific competition weight, heavy weight training may need to be reduced or balanced with aerobic training.

Be wary of times when weight / fat will fluctuate more, usually while injured or out of season. You will need to adjust your dietary intake and training to suit.

Gradually reduce weight by 0.5-1kg per week or 2-5mm of fat each week if using the skinfold measurement.

Train not more than 2kg away from your competition weight.

Realise the importance of avoiding dehydration and eating well in the days leading up to competition. It’s part of the package and as important as other training techniques.

So for those who need to lose weight remember its going to take time. Quick fixes are not the answer as in the long term performance and long term good health can be affected.

Sharon Madigan
Accredited Sports Dietitian
October 2004.

“For this time, recognise that a consistent, sequential approach to decision making can enhance the possibility of taking the right one!”

Kilkeel Hockey Academy Visits SINI

This week a group of young athletes from Kilkeel Hockey Academy visited the Sports Institute Northern Ireland at the University of Ulster to get a first hand look at what’s on offer in the Institute Hockey Program. They started the day with a video analysis session which was followed by a pitch session to put into practice the concepts explained during the video. The work outdoors was followed by a core stability class with physiotherapist Chris Bleakley designed to give the athletes a series of exercises they can do at home to improve their core stability.

After a well earned break the athletes spent most of the afternoon in the SINI gym with strength and conditioning coach John Cleary to get exposure to weight training and its benefits. The day was completed with a lecture on nutrition and hydration presented by the Field Hockey High Performance Manager Sally Bell. The athletes very much enjoyed the day and went away with several new experiences and a better understanding of what’s involved in becoming an elite hockey player.

Bradley leads Slughneil to First County Title:

Former SINI player Patsy Bradley has helped his club Slaughneil lift their first Derry Senior County Championship. Patsy who had a succcesful year with the Derry Senior County Team was instrumental in his club securing his first Senior Club Football medal.

Dr Mat Wilson, British Olympic Association
Presention on Cardiac Risk in Young Players
Dr Matt Wilson will make a presentation on Cardiac Risk in Young Players on Wednesday 10th November in Armagh. Following the tragic incidents in both Rugby and Gaelic Football earlier this year, this presentation will provide an opportunity to explore the Cardiac Risk in Young Players in more detail. Invitations have been extended to County Medical Staff through the County Secretaries. Others wishing to attend should contact Dr. Eugene Young to book a place 07736349749.

ATHLETICS STRENGTH AND CONDITIONING COURSE.

During the month of October the majority of the Senior Northern Ireland Athletics team, and their coaches, were invited to attend a sports specific strength and conditioning course. Head Strength and Conditioning coach, Phil Moreland has been working with the SINI athletics squad for over two years. The main aim of the course was to introduce and develop some of the principles of his work with the SINI squad to the course attendees. The athletes and coaches came from a broad spectrum of events including endurance, jumps, hurdles and throws. Over the four weeks the following topics were covered:

MACHINE BASED LIFTS
HIP AND LOWER LIMB STABILITY EXERCISES

FREE WEIGHT LIFTING (INCLUDING DUMB-BELL)
TRUNK STABILITY

OLYMPIC LIFTS
ON BALL STABILITY

FUNCTIONAL STABILITY
DEEP WATER RUNNING PROGRAMMING

Participants were also given instructional CD’s as well as a course booklet’s to help with retention of the principles back at their own training venues. With the University Athletics club also receiving Strength and Conditioning support, the number of athletes receiving support in this area is steadily increasing, which is of great benefit to the wider athletics public.