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Acceleration and Deceleration in Rowing – Row2k.com Feature Article

Don’t Forget your Springs when you’re Training your Engine and Pump.

By Bob Kaehler MSPT,CSCS

Rowing, like all sports, involves acceleration and deceleration of the body.   To make this happen, our muscles assume the role of springs – they apply and absorb force to a given object.   If we think of our body as a car, then our muscular system would be our engine and shock absorbers, our cardiovascular system would provide our fuel, and our bones, ligaments and tendons would serve as our frame.  Endurance training tends to focus primarily on improving our engines and fuel – rightly so.  However, the flip-side of this kind of conditioning is that we often neglect our shock absorbers.   And weakness in the shock absorbers can then result in injuries to the frame.

Regardless of the activity, the majority of sports-related injuries occur at the peak points of acceleration or deceleration of the body.  The forces required to control these sudden changes in body momentum can create an overwhelming stress to the frame.  If your springs (muscle strength) are too weak to absorb to these forces, then your frame gets damaged.  Based on the magnitude and repetition of the stresses involved, frame injuries could include joint pain (spine or extremities), stress or complete fractures, ruptured tendons or ligaments, and tendonitis.    While the magnitude of acceleration and deceleration in a rowing stroke might not compare to that of cutting sports like football or basketball, typical rowing workouts do involve a high number repetitions performed at lower magnitudes of force.  And, though more complete fractures or torn ligaments occur with higher magnitude sports, we do observe more overuse joint pain and spine-related injuries as well as stress fractures (ribs) and tendinosis issues in lower magnitude, higher repetitions sports like rowing.  Therefore improving spring strength is essential to reducing risk-of-injury in both types of repetition sports.

Athletes in all sports can improve their base level of strength by performing that particular activity.  Sometimes however, this is not enough to prevent injury to the frame.  Additional training – sport-specific or resistance work — may be required to improve spring strength to an appropriate level.  Springs, like the engine and fuel, must receive enough weekly stimuli to ensure appropriate strength to tolerate training volume and intensities.  The need for additional strength becomes more critical as training intensity and volume increase.  When we start to see training injuries such as low back pain, rib stress reactions / fractures, or other joint pain, there is a strong chance that part of this is due to insufficient strength in the shocks.

In rowing, the majority of training volume is done at lower ratings (22spm or lower), so the amount of stress in the shock is lower, while the volume is larger. And while the absolute strength required to control momentum at lower rating is less than at higher ratings, the volume is much greater, so the need for good strength-endurance is also important.  The largest changes in body momentum occur at the catch (acceleration) and the finish (deceleration), and the magnitude increases as the rating goes up.  By adding some extra sessions of power training at higher rates (24-28spm), we can improve the strength of the muscles used to help control body momentum.   One session of higher rate training (typical weekly AT session) may not be enough to provide the necessary improvement in spring strength.

In racing season, there tends to be a larger volume of higher rating work on a weekly basis.  In the off-season, however, there is a significant reduction in this type of work.  Anaerobic threshold work is usually done at the 24-30SPM range.  If you are only doing this type of work once a week, add a few extra sessions of higher rating work to keep your spring strength properly stressed.    One suggestion would be to add in one or two sessions of burst work (8-10 strokes) at the 24-30 range.  This can be done within a steady state workout, with long rest intervals between bursts.  The rest intervals should be long enough that the steady state HR is not altered during a steady state session.  If you strength train on land, try including a power session either on the erg or water, that coincides with your strength workout.   Work to rest ratios will depend upon your goals for that session and time of year.

Body control is essential to achieving success in any sport.  Having a balanced training program that also addresses your strength requirements will help you enjoy steady athletic improvement and reduce your risk of training-related injuries.

Rowing News – November Article – Cram Session

Build strength, endurance, and power by combining your weights and water workouts.
By Bob Kaehler

While we all want to be stronger and faster, finding time to add strength training into your current rowing program is a common problem. One option is to combine your strength training and rowing into one session. Choosing which comes first depends on your goals for the workout. Some prefer rowing after their muscles are already fatigued from a strength-training session. Others will want to row while they are fresh. And there will be some who are fine alternating which comes first.
Getting your strength-training session in before you row is a great way to warm up. It also helps improve your strength and flexibility. Circuit training with light (10 to 30 percent of body weight) to moderate (30 to 65 percent) weight is an excellent way to stress the neuromuscular system without over taxing it just before a session on the water or erg. Strength training using heavier resistance (80 percent of body weight) puts greater stress on the neuromuscular system, which can impede proper rowing technique. Plan on getting your row out of the way first if you are going to be combining a heavy strength-training session with a paddle.
A short to moderate (20- to 40-minute) strength-training session improves muscular endurance, strength, and power under conditions of fatigue. Training your muscles when fatigued is an excellent way to improve muscular endurance while simulating end-of-race conditions. Make sure you factor in your level of fatigue when choosing the resistance for a particular session. I recommend a routine that features light to moderate weights following a row; lifting heavy weights immediately after a rowing session increases the risk of injury. But if you absolutely must combine heavy weights with a session on the water, select resistance levels that are less than what you would do when fresh.
For those who have never combined rowing and strength training together in one session, I recommend giving your body eight to 12 weeks to adjust. Start by rowing for 25 to 30 minutes and then lifting for 20-25-minutes, or vice versa. It’s up to you what you do first, but if you’re new to strength training, consider beginning with it. If you are resuming training after a layoff, try to keep the total combined strength and rowing session to no more than 30 or 40 minutes.  Remember when starting out to choose strength exercises that you are familiar with and keep the load on the lower side (10 to 30 percent of body weight). More experienced athletes can increase the volume based on their current training programs and levels of fitness.
Performing at your best requires that you train both the cardiovascular and musculoskeletal systems.  Adding land-based strength training to your current program helps to improve the strength and power of your rowing stroke.  The research shows that gains in strength occur when strength training and endurance sports training sessions are combined.   Regardless of the net effect on your rowing performance, combining strength-training and rowing sessions is an excellent way to improve strength, endurance, and power.

Rowing News – October Article – A Balanced Approach

“When working your core, remember to pay attention to your posterior muscles”

By Bob Kaehler, MSPT, CSCS

If your training program includes core exercises, make sure you also incorporate posterior core work to keep your routine balanced. With core training focusing largely on the abdominal and anterior trunk musculature, the posterior muscles tend to get less attention. These include the thoracic and lumbar paraspinal muscles—muscles on either side of the spine—the glutes, and the hamstrings. Each of these groups play an important role in helping to control the spine when the upper and/or lower extremities resist against it, with or without movement and with or without external weight.
The posterior-trunk, hip, and lower-extremity musculature create an extension moment (a tendency to extend or arch the low back) around the lumbar spine when these muscles are contracting.   This counteracts the flexion moment (curling of the spine), which is created by the anterior muscle groups of the core. Posterior core exercises fall into four categories: fixed trunk with moving legs; fixed legs with moving trunk, where arms and legs are fixed; and with all extremities moving.
Fixed trunk with moving legs exercises include prone leg lifts, which can be done while lying prone (on the stomach) over an exercise ball, on a bench with your waist at the edge and feet on the floor, or on the floor. The arms are fixed either on the floor or on the edges of the bench and the legs are raised off the floor to the ideal height until the body is in at least a straight line (standing position) or the feet are slightly higher than the hips.  Fixed legs moving trunk exercises are done just as they sound: by fixing the legs and moving the trunk. Readers will recognize these as back extensions. Exercises include straight-leg dead lifts and back extensions. Back extensions are done on a chair, hyperextension machine, exercise ball, or on the floor. In each case, the feet are fixed to a solid object.
Because the hands are free, you can easily add resistance to this category of exercises. Exercises in which all four extremities are moving include the Superman exercise, where you lie on your stomach, on the floor or atop an exercise ball, and lift your arms and legs off the floor together. This category allows you to add resistance to all four extremities at once for increased resistance. The fourth and final category of exercises has all four extremities fixed on the floor. A posterior plank or bridge is a common exercise here. Start by lying in a hook position with your knees bent-up, feet flat on the floor, and your arms at your sides, palms down. Once you have set your starting position, raise your hips off the floor until your shoulders, hips, and knees are in a straight line. For an added challenge, do these exercises with your feet placed atop an exercise ball instead of the floor.
While there are many different core exercises, you should aim for as much variety in your program as possible. This means choosing exercises from as many categories as you can. The goal of posterior-core strengthening is to make the spine the stability point when you are moving the extremities, hips, and trunk around it. By improving strength and control around your spine, you will not only improve your rowing performance but also help reduce the risk of injury. When adding resistance to the hands or feet, make sure that you are able to keep the spine under control. Too much resistance can lead to poor technique and spine positioning.

Rowing News – September Article – Core Beliefs

To increase power and reduce the risk of injury, focus on your trunk strength.
By Bob Kaehler, MSPT, CSCS

Are you incorporating core- or trunk-strengthening exercises into your training program? And if so, what are you actually trying to accomplish with them? Your body’s core consists of the musculature around the trunk that controls anterior, posterior, and lateral forces placed through the spine when rowing, lifting, exercising, or performing other body movements. Making the trunk or core the point of stability for the legs and arms to work from is key to improving your rowing power and helps reduce the risk of low-back injury.
There are four categories of core exercises: fixed trunk with moving legs; fixed legs with moving trunk; fixed arms and legs; and all extremities moving. We can then break down each category according to how the trunk is positioned to the work or gravity (anterior, posterior, standing, lateral, etc) and how the work is applied to the trunk. Improving trunk strength is one way to increase rowing power, and using exercises from each of the above categories will help you develop balanced trunk strength. (Many training programs focus solely on improving anterior trunk strength.)
The most common anterior trunk strengthening exercises feature fixed legs and a moving trunk. These include: sit-ups and oblique twists with fixed feet; crunches performed on the floor; crunches performed with an exercise ball; and crunches performed with a core wheel (knees or feet fixed with trunk moving). You can also strengthen the anterior trunk by fixing the upper body (no movement either on the ground or by holding onto a pull-up bar or another solid object on the floor). These exercises include: knees to elbows (on the floor or from a pull-up bar); single or double leg lifts off the floor; stationary bike exercises; and using a power wheel attached to the feet.
Another way to help strengthen the anterior trunk is to fix all four extremities on the floor, either by holding a front plank or by doing a push-up. These types of movements tend to be isometric but are excellent at teaching spine control. Finally, you can also perform exercises where all four extremities are moving, such as scullers or v-ups, or by touching both hands and feet together when lying on your back. These are great for coordination and require good abdominal balance. Avoid doing only your favorite abdominal exercises and focus on a more balanced approach to your anterior trunk strengthening program—especially if you are not sure of your anterior trunk strength balance. Using a blend of exercises from each of the four categories is a good way to cover your bases. Because the abdominals are postural muscles, they are designed to tolerate a higher volume of repetitions without fatigue (3 x 25 reps or more) than your extremities can take. When working on your abdominal muscle groups, focus on improving your endurance by using higher reps rather than going for maximum strength. In addition, abdominal muscles recover from strength training faster the extremities so they can be trained daily with less concern of overtraining.
A comprehensive program to strengthen your trunk by using core exercises must also include movements that work on the posterior and lateral trunk as well. Finding a good balance between anterior, posterior, and lateral trunk strength is essential to reduce the risk of injury while at the same time improving your rowing power and strength.

RN August Article – Squats and Deadlifts are similar but different

By Bob Kaehler MSPT, CSCS

Squats and deadlifts are common lifting techniques used to help improve rowing strength and power.   While they look similar in appearance, recent research has shown that back squats and the dead lift recruit muscles around the hips, knees and trunk in different ways.   The squat tends to be a synergistic or simultaneous movement of the hips, knees and trunk, whereas the deadlift is a sequential or segmented movement.   Using all three of these lifts may be a more inclusive way to develop complete rowing power; however certain physical conditions may exclude use of one or all of these techniques.

The back squat is a commonly used strength training technique to help improve rowing power and it helps develop strength in the glutes, quads and hamstrings and to a lesser extent in the low back and abdominal muscles.   A back squat is done by placing the bar behind the neck at the C7 vertebral level securing the bar with the hands.   The weight is lowered to the desired depth (hole) and returned to the starting position.  Hip and knee angles change equally, both working at similar rates, throughout the entire upward movement of the squat, with little change in trunk angle (body) during the entire lift.  The squat is an excellent simultaneous exercise and it develops quad, glute and hamstring strength with little strain placed on the low back.   This technique is used by athletes returning from, or those with previous back conditions because of the reduced force placed on the low back, it does however it does tend to have increased knee joint pressure because of the vertical trunk position.  Using a more vertical trunk position does make it more difficult to get the thighs below 90 degrees (parallel to the floor) without significant knee pressure.

There are two basic strategies for deadlifts (lifting weight off the ground), the leg-lift method and the back-lift method.  The leg-lift deadlift is done in a synergistic way where by the hips and knees are used together through the entire lift, like in the back squat.  This technique requires greater knee flexion (bend) which allows the lifter to keep the trunk in a relatively straight (vertical) position when performing the lift.  This technique does place more stress on the knees however there is a reduction in the force placed through the low back.   The back-lift is method is broken up into three segments based on dominant joint action; knee extension, hip extension, and knee/hip extension.   The first part of the lift is done by driving the hips upward  without any trunk movement and is done by extending the knees, then the hips begin to extend which forces the trunk to come upright, and then both the hips and knees come together to complete the movement which is  an upright standing position.   This technique places greater force on the low back and less strain on the knees.   When doing a deadlift with heavier loads (<80% 1RM) the back method appears to be the most commonly used technique.   Both methods are used to lift weight off the floor and each distributes forces to the low back and knees in different proportions.

Squats and deadlifts are excellent strength training techniques and they can help improve your rowing strength and power.   Deciding which areas of the body you want to strengthen will help you choose the best lift technique.   If you want to strengthen the quads, glutes and hamstrings but want to place minimal stress on the low back then use the leg- lift deadlift and the back squat.  For those who want to improve the strength of the low back while still working the quads, glutes and hamstrings then the back-lift deadlift is a good choice.   If you have a pre-existing low back or knee dysfunction choosing the appropriate lift will help you reduce the risk of re-injuring that area.  Make sure to consult with a medical professional if you are strength training especially if you have a current or pre-existing musculoskeletal injury, and ensure you are using the proper lifting technique by receiving instruction from a professional lifting coach.

Rowing News – July Issue: Stretch Yourself – When selecting a stretching routine, consider the work ahead of you.

Everyone knows that stretching is an essential part of training, but for many people, their knowledge of the subject ends there. Is it best to stretch before or after training? How long should a stretch be held? These are simple but fundamental questions that every athlete should be able to answer. Here’s a hint: It all depends on the type of stretching you’re doing and what you want to accomplish.
Athletes have two unassisted stretching methods to improve flexibility: static and ballistic. Static stretching is the most common method for improving muscle flexibility; ballistic stretching helps improve mobility. Selecting a technique depends on whether you are just warming up or are looking for more permanent changes in your flexibility. You also need to consider the intensity of the activity taking place immediately following your stretching routine.
To perform a static stretch, which is most commonly used as part of a warm-up routine, isolate a muscle group or groups and apply a passive hold with multiple repetitions. Typical holds last between three to five seconds and are repeated five to 10 times.  Longer-duration holds of 30 to 60 seconds are better performed away from training and are best suited to those looking to make permanent changes in joint flexibility. Long-duration stretching is done daily for five minutes or longer per extremity and performed on both sides of the body. Recent studies have found that long-duration stretching significantly reduces maximum strength. Because of this, it makes more sense to do short-duration stretches prior to hard training or racing to ensure that your peak muscle performance is not compromised. Save the longer stretches for less intense training sessions or another time altogether.
Ballistic stretching is another self-stretching method that athletes use prior to training and competition. It’s practiced by moving in and out of the hold position in 1:1-second cycles for one minute. The research has shown that while the ballistic method is not as effective as the static technique in increasing flexibility, it does not negatively affect maximum strength and is better before maximum-effort bouts of exercise. One potential drawback, however, is that it is more likely to produce muscle soreness than static stretching.
Stretching is used as a warm-up activity to help improve athletic performance, reduce the risk of injury, and help reduce post-exercise muscle soreness. It can also be used to create long-term adaptations in joint flexibility. Regardless of your stretching method of choice, though, be sure to increase your core temperature by performing a cardiovascular exercise such as running, biking, or erging five to 10 minutes beforehand. Daily sessions of long-duration stretching (30 to 60 seconds) have been shown to induce more permanent changes in flexibility and are done away from maximal-effort bouts, while short-duration (three to five seconds of up to 10 reps) or ballistic stretches are better suited as a warm up before aggressive training.
When you are looking to create permanent changes in joint range of motion, make sure you are stretching daily—several times per day if possible—and are willing to make it a part of your normal routine for months or even years.  Short-duration stretches are great for warming your body up, but keep in mind that the changes to your joint range of motion are temporary.

Rowing News April Article – Check Yourself

There are two ways to monitor how hard you’re working, and neither tells the whole story.

By Bob Kaehler

Looking for an effective way to measure proper intensity levels while training?  Coaches use two different methods to keep tabs on their athletes: heart rate monitors and a combination of speed, wattage, and split averages.  Both methods have certain inherent advantages and have been used to great effect by world-class coaches and athletes.  Regardless of the one you use, it is important that you consider additional external and internal factors which could affect actual intensity levels.

Heart-rate monitors are a popular method for tracking intensity levels during a training session.  But knowing your current maximum heart rate is essential if you want to train effectively.  Karvonen’s formula (220- age) is often used to establish maximum heart rate, but can be 15 beats or more per minute above or below your actual maximum heart rate.   A better way to establish  maximum heart rate is through a step test guided by a physiologist’s plan, or by rowing a 2,000-meter test.   After accurately measuring maximum heart rate, you can then set correct heart-rate training zones.  Many coaches and physiologists break training intensity into a minimum of three levels or zones: easy work (65-80 percent of max heart rate), threshold work (88-92 percent of max), and interval work (98-100 percent of max).  Before you begin training with heart-rate monitors and zone targets, however, you’ll need to consider a slew of other factors.

External environmental conditions such as air temperature, humidity, wind, and even the amount of clothes you wear can affect your heart rate.  Internal conditions such as how well hydrated you are before and during your workout can also play a role.  This is why it is so important to remain properly hydrated when training.  Cardiac drift, the natural tendency for one’s heart rate to creep upward as training progresses, must also be considered during training sessions lasting longer than 30 minutes.  The likelihood of cardiac drift occurring in shorter workouts can increase if the external and/or internal conditions are not ideal before or during your training session.  If this happens, you may need to reduce your training intensity to keep the heart rate within the desired zone.

Some athletes and coaches, meanwhile, prefer measuring speed, wattage, and average splits to determine workout intensity.  This method works particularly well when training indoors on rowing machines, where conditions remain consistent.  Power and speed measurements can be taken accurately, free of external factors such as wind speed, water current, and air and water temperatures.   When training outdoors, these external conditions can influence speed and therefore must be taken into proper consideration when assessing the intensity of a particular workout.  Periodic testing, such as a 2,000-meter-or 6000-meter test, is often used to set training speeds and average splits.  Using these benchmarking tools will allow you to find your appropriate pace and can be an effective way to monitor specific intensities for a given training session.

Heart-rate monitors may be a better choice for self-coached athletes versus the speed, wattage, and split average method, which is best conducted under the guidance of a coach who can continuously regulate intensity levels based on the changing conditions and external factors.  Regardless of which method you choose to determine intensity levels for training, pay attention to the conditions within your control by staying properly hydrated, using fans when indoors, and wearing the appropriate workout gear.

Look for Coach Kaehler’s up-coming fitness column in Rowing News

Coach Kaehler is excited to announce that he will begin writing a monthly fitness column for the “Rowing News” starting in January of 2010.   Also continue to enjoy new articles being posted on the Coach Kaehler web site as well.   Topics ideas are always welcome.

Does Strength Training Help Improve Your Flexibility?

Recent research has look at this question with interesting results.   Most often people use passive stretching as the main method to try and increase flexibility in particular muscle groups.  Passive stretching has been shown to improve flexibility if consistently done over a long period of time.  The question is can you combine your flexibility training into a strength program?  And if so what movements improve flexibility?

An article posted in the Journal of Strength and Conditioning Research in May of 2008 titled “Influence of Strength Training on Adult Women’s Flexibility” (Monteiro, Simao, et.al) looked at how 10 weeks of strength training influenced flexibility in sedentary middle-aged women.  The exercises used in the study included bench press(free-weight), Smith squat machine, anterior wide grip lat pull-down, 45-degree leg press, 30-degree inclined bench press, hack squat machine, and abdominal crunches. The average age of the women in the study was 37 years + 1.7 years.   This particular study demonstrated that after training for 10 weeks and going through three (3) circuits of 8 to 12 repetitions of the seven (7) exercises listed above, that  significant improvements in range of motion occurred with the following movements;  hip flexion and extension, trunk flexion and extension and shoulder horizontal adduction.  The areas that did not improve range of motion where elbow and knee flexion.   While this study did show that strength training can improve flexibility in sedentary women, the next question is are there strength exercise movements that can improve flexibility in rowers?   To my knowledge there are no studies that have looked at rowers and how strength training would influence flexibility.  The above study did demonstrate increased hip flexion, which is critical in rowing, and so the use of the squat machines did increase hip flexion range of motion.  What the above study did not look at is how hamstring mobility was affected by the above strength training program.  This would have a lot of relevance to an effective rowing stroke.

From my own coaching experience I believe that there are several key lifting movements that will certainly increase flexibility in rowers in a positive way, if they are done properly.  These strength movements include the “overhead squat” and “straight-leg dead lift”.  Both of these lifts require a higher level of body control and awareness and people who attempt these positions should try and get a professional to look to make sure proper technique is being used.  In general these open movements are better than strength training machines used in the above study.  This is because the neural input needed from the athlete is greater with open movements, and the carry-over is probably better as well.

Straight Leg Dead Lift

Over Head Squat

“Other research on flexibility training has focused on developing effective strategies to increase the range of motion and identifying the factors that limit flexibility.  There has been some disagreement over whether one’s limitation’s in flexibility is really from the inability to completely relax the involved muscles.  Studies have shown that range of motion is much greater when a person is completely anesthetized, Walsh (1992) suggested that the inability to relax is a major limitation in the range of motion about a joint.” (Enoka, 2002).

Often we hear our coaches tell us how important it is to relax in the boat of no the erg which will help to produce a long and powerful stroke.  Relaxation allows for a more complete range of motion through all the joint movement in the rowing stroke.  Training movements repeatedly help to improve relaxation of a motion.  There are few sports that require as much flexibility as rowing (Olympic lifting and Gymnastics), so flexibility is a critical component to effective and powerful stroke rowing strokes.

**When strength training it is advised that you are under the supervision of a trained professional to assist with proper technique to reduce injury risk.

Have a Great Training Day!

Coach Kaehler

References;

Enoka, Roger M. Neuromechanics of Human Movement. New York: Human Kinetics, 2001.

“Influence of Strength Training on Adult Womens flexibility.”  Journal of Strength and Conditioning Research, 22 (3), 2008: 672-77.

Optimum Performance and the Use of Caffeine

Do you grab a quick caffeinated beverage before racing, or chug a caffeinated sports drink during your workout?  Many athletes believe consuming a shot or two of caffeine is an ideal way to get that quick boost of energy in the quest for better performance.  However the effects of caffeine on your endurance training may not be giving you the results you are looking for.  Of course, many people use caffeine throughout their day to help stimulate them during daily activities and energize them during their workouts.  Understanding the effects that caffeine has on a body is important in deciding whether or not to use caffeine as part of your training program.

Caffeine is actually a toxic stimulant found in nature.  Although it revs the body up, it provides zero in terms of energy.  After ingesting caffeine, your body automatically begins the process of metabolizing (getting rid of) it.  This metabolic activity actually costs you energy and takes it from your storage of nutrients.  Therefore a stimulant like caffeine triggers an abnormal “speeding up” reaction to begin eliminating it.  This “speeding up” is the caffeine buzz you feel, but in actuality it is depleting your body of necessary energy and nutrients.

Not only does the process of metabolizing caffeine use up energy, it has diuretic effects (fluid loss) as the body tries to clear it from your system. This creates a negative water balance in your body, leading you to urinate more.  Coupled with the elevated heart rate usually caused by caffeine, the diuretic effect could lead to over-stimulation of your body, potentially leading to dehydration in people already pushed to their physical limits.  During this process of elimination we can be fooled into thinking that the stimulant is an energy value, when really it is an energy cost.

A recent article published in The Journal of Strength and Conditioning Research, titled “Caffeine and Endurance Performance”, by Matthew S. Ganio, et al., is a systematic review of 21 different studies which measured performance with a time-trial test.  They looked at endurance events that were at least five (5) minutes or longer, such as cycling, running, etc.  The authors of this study concluded that although the performance improvements were varied among the studies researched, they found that factors including timing, ingestion mode/vehicle, and subject habituation may have influenced study results.

One significant recommendation Ganio, et al., made from this review was that endurance athletes abstain from caffeine use at least seven (7) days before competition to maximize its ergogenic (boosting) effect. Also, it was noted by Ganio, et al. that if caffeine is used for an ergogenic effect, it should be ingested within 60 minutes or less of competition or training.  The amount of caffeine commonly shown to improve endurance performance is between 3 and 6 mg. per kg-1 body mass. The caffeine benefit was equally effective when consumed with a carbohydrate solution, gum, or water alone, however coffee was noted to not to be as effective a caffeine source.  When caffeine is used on a regular basis, the ergogenic effect is not as great, compared to using it sporadically or not at all.

Overall, chronic use of caffeine appears to have far less effective results in time-trial testing, and appears to cost the body energy and nutrients in elimination from the body on a daily basis.  However, should an athlete decide that caffeine use is beneficial, it would make sense to follow the guidelines for amounts ingested and limit use during time trials spaced seven days or more apart, prior to race day.  Determining the best use of caffeine, if any, is a personal decision best made with the advice of your physician and coach.

Before grabbing that caffeinated sports drink, consider the effects of caffeine on your body. Because of the generally negative effect that metabolizing caffeine has on a body, Coach Kaehler does not advocate the use of caffeine as a regular part of a training program.  Instead, he believes that a well balanced, specially designed training and nutrition program is much more effective for achieving the maximum performance results desired on race day.

Coach Kaehler has posted this for informational purposes only, and that the use of caffeine for performance enhancement is a personal preference.  It should be noted, however, that he does not recommend the use of caffeine for the clients he trains.

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