Lightweight Rowing

Basic objectives of sport Help the athlete to have fun Help physical development Sport skills Conditioning Proper health habits Avoiding injury Help psychological development Control emotions Develop self worth Help social development Cooperation in competition Standards of behavior Striving to win

Help the athlete to have fun

Help physical development

Sport skills

Conditioning

Proper health habits

Avoiding injury

Help psychological development

Control emotions

Develop self worth

Help social development

Cooperation in competition

Standards of behavior

Striving to win

Weight Classification Sports Expands the pool of competitive athletes Allows equal sized athletes to compete on a relatively level playing ground Adds an additional objective: making weight Perception that bigger to smaller is a competitive advantage Masochistic culture threat As if lactic acid isn’t enough

Expands the pool of competitive athletes

Allows equal sized athletes to compete on a relatively level playing ground

Adds an additional objective: making weight

Perception that bigger to smaller is a competitive advantage

Masochistic culture threat

As if lactic acid isn’t enough

The Issue With Weight Loss 1997 Three Intercollegiate deaths

The Deceased #1 17% total weight loss 10.5% in the preceding 10 -13 week 7% in preceding 12 hours #2 14% total weight loss 5% in the preceding 24 hours 2.5% in preceding 4 hours #3 15% total weight loss 6.7% in the preceding 24 hours 3.8% in the preceding 3 hours

#1

17% total weight loss

10.5% in the preceding 10 -13 week

7% in preceding 12 hours

#2

14% total weight loss

5% in the preceding 24 hours

2.5% in preceding 4 hours

#3

15% total weight loss

6.7% in the preceding 24 hours

3.8% in the preceding 3 hours

Joint Resolution Eliminate from wrestling any and all weight control practices that could potentially risk the health of the participants

Eliminate from wrestling any and all weight control practices that could potentially risk the health of the participants

NCAA Wrestling Changes Banned saunas, hot wrestling rooms Changed weight classes Moved weigh-in to 1 hour before dual meet, 2 hrs before championships Precertification of weight classes Based on hydrated body fat measurements

Banned saunas, hot wrestling rooms

Changed weight classes

Moved weigh-in to 1 hour before dual meet, 2 hrs before championships

Precertification of weight classes

Based on hydrated body fat measurements

Rowing Experience 2000 Former German rower attempting to make the lightweight team Not supervised by the German rowing establishment 2004 Boston College lightweight male rower collapsed and died following a race Unknown cause

2000

Former German rower attempting to make the lightweight team

Not supervised by the German rowing establishment

2004

Boston College lightweight male rower collapsed and died following a race

Unknown cause

USRowing No published recommendations or rules to ensure safe weight loss practices Sports Medicine Committee Lectures on the subject of lightweights A need for fairly specific guidelines regarding safe practices for weight loss and competition Based on best data available

No published recommendations or rules to ensure safe weight loss practices

Sports Medicine Committee

Lectures on the subject of lightweights

A need for fairly specific guidelines regarding safe practices for weight loss and competition

Based on best data available

Selecting Lightweights

Selecting Lightweights

Heavy to Light Slater GJ, Australian Institute of Sport, 2006 Three athletes Weight loss range 2 – 8 kg. 31.7% - 84.6% from muscle mass Over 16 weeks Larger athlete unable to be competitive at weight

Slater GJ, Australian Institute of Sport, 2006

Three athletes

Weight loss range 2 – 8 kg.

31.7% - 84.6% from muscle mass

Over 16 weeks

Larger athlete unable to be competitive at weight

A Successful Lightweight More Mesomorphic than endomorphic Shorter sitting height Longer arms and legs Greater muscle mass, lower body fat Body Fat Male = 7.6% Female = 12.4% (11%) Slater, ASI, 2005

More Mesomorphic than endomorphic

Shorter sitting height

Longer arms and legs

Greater muscle mass, lower body fat

Body Fat

Male = 7.6%

Female = 12.4% (11%)

Weight Loss Strategies Morris, FL 1996 Season long body weight reduction Female: 61.3 to 57.0 kg (5.9%) Male: 75.6 to 69.8 kg (7.8%) Significant reduction in body fat Sum of Skin Folds Women: 80.9 - 68.2 mm Men: 54.2 – 41.8 mm Percentage of body fat Female: 22.1 – 19.4% (2.4%) Male: 10% - 7.8% (2.3%) No changes in fat free muscle mass

Morris, FL 1996

Season long body weight reduction

Female: 61.3 to 57.0 kg (5.9%)

Male: 75.6 to 69.8 kg (7.8%)

Significant reduction in body fat

Sum of Skin Folds

Women: 80.9 - 68.2 mm

Men: 54.2 – 41.8 mm

Percentage of body fat

Female: 22.1 – 19.4% (2.4%)

Male: 10% - 7.8% (2.3%)

Weight reduction Morris FL, 1996 73.3% Exercise 71.4% Food restriction 62.9% Fluid restriction

Morris FL, 1996

73.3% Exercise

71.4% Food restriction

62.9% Fluid restriction

Long Term Weight Loss ACSM and NCAA

Long Term Weight Loss Consistent agreement of 1-2 lbs per week

Consistent agreement of 1-2 lbs per week

Eating Disorders Females rowers more prone to disturbing eating practices and weight control methods than males Attempting to lose or prevent weight gain Induced vomiting Diet pills Laxatives or diuretics Risk factor is 1.5 Lightweight men have the greatest fluctuation in weight Sykora C, 1993; Terry PC, 1999

Females rowers more prone to disturbing eating practices and weight control methods than males

Attempting to lose or prevent weight gain

Induced vomiting

Diet pills

Laxatives or diuretics

Risk factor is 1.5

Lightweight men have the greatest fluctuation in weight

Performance Consequences of Dehydration 2% loss- decreased ability to cool probably little effect on performance 3% loss- decreased muscle endurance increased heart rate, perceived exertion decreased blood volume, oxygen transport 4% loss- significantly decreased endurance deficits persist even after 4+ hours of rehydration

2% loss- decreased ability to cool

probably little effect on performance

3% loss- decreased muscle endurance

increased heart rate, perceived exertion

decreased blood volume, oxygen transport

4% loss- significantly decreased endurance

deficits persist even after 4+ hours of rehydration

Rapid Weight Loss Burge, 1996 5.2% weight loss over 24 hours 1.5L rehydration 2000m erg test increased by 22 seconds Slator, 2006 4% weight loss over 24 hours Aggressive nutritional rehydration Effect on rowing performance less than expected Slator, 2005 4% weight loss over 24 hours Aggressive rehydration 0.7% compromise in erg performance Thermal challenge = 1.1% erg score compromise

Burge, 1996

5.2% weight loss over 24 hours

1.5L rehydration

2000m erg test increased by 22 seconds

Slator, 2006

4% weight loss over 24 hours

Aggressive nutritional rehydration

Effect on rowing performance less than expected

Slator, 2005

4% weight loss over 24 hours

Aggressive rehydration

0.7% compromise in erg performance

Thermal challenge = 1.1% erg score compromise

Rapid Weight Loss and Anaerobic Performance Rankin, 1996 3.3% mass reduction Significantly reduced anaerobic performance Unless High carbohydrate rehydration Moderate carbohydrate did not improve the performance

Rankin, 1996

3.3% mass reduction

Significantly reduced anaerobic performance

Unless

High carbohydrate rehydration

Moderate carbohydrate did not improve the performance

Rapid Weight Loss Isokinetic Performance Oopic, 1996 Weight loss 5-6% over three days 5 minute isokinetic test Peak torque Max power output Max contraction All impaired Not recovered after 16.5 hours rehydration

Oopic, 1996

Weight loss 5-6% over three days

5 minute isokinetic test

Peak torque

Max power output

Max contraction

All impaired

Not recovered after 16.5 hours rehydration

Physiology of Acute Dehydration Decreased blood and plasma volume Increased heart rate Decreased stroke volume Decreased cardiac output Decreased renal blood flow and renal filtration Decreased testosterone Increased lactate accumulation Decreased ability to sweat

Decreased blood and plasma volume

Increased heart rate

Decreased stroke volume

Decreased cardiac output

Decreased renal blood flow and renal filtration

Decreased testosterone

Increased lactate accumulation

Decreased ability to sweat

Severe Acute Dehydration Viscari, 1998 Kidney failure Heat stroke Heart attack

Viscari, 1998

Kidney failure

Heat stroke

Heart attack

Weight reduction Strategies Slater, 2005

Rehydration

Applying Wrestling Experience to Rowing Preselect lightweights based on projected body fat at weight Not less than 5-7% for men AUS national championships = 7.6% Not less than 12-15% for women AUS national championships = 12.4% Off season weight must be within predetermined range of weigh-in weight

Preselect lightweights based on projected body fat at weight

Not less than 5-7% for men

AUS national championships = 7.6%

Not less than 12-15% for women

AUS national championships = 12.4%

Off season weight must be within predetermined range of weigh-in weight

Weight Loss Strategy Plan Ahead

Weight Loss Strategy Calorie counting one pound fat = 3500 calories decrease intake by 500 - 1000 calories/day Fat not necessarily bad important for satiety, vitamins Avoid extreme hunger eat more earlier in day - energy for workouts poor planning can lead to binges

Calorie counting

one pound fat = 3500 calories

decrease intake by 500 - 1000 calories/day

Fat not necessarily bad

important for satiety, vitamins

Avoid extreme hunger

eat more earlier in day - energy for workouts

poor planning can lead to binges

Selecting Lightweights No large difference between in-season and off-season weights FISA: 5kg. Above weight limit 5-6 months before competition 3kg. Above weight limit 2-3 months before competition 1kg. Weight loss in the week before competition No health consequences from being at weight Appropriate body fat percentage at weight No physical or psychological consequences of weight making

No large difference between in-season and off-season weights

FISA:

5kg. Above weight limit 5-6 months before competition

3kg. Above weight limit 2-3 months before competition

1kg. Weight loss in the week before competition

No health consequences from being at weight

Appropriate body fat percentage at weight

No physical or psychological consequences of weight making

Weight Loss Strategy Food efficiency - harder to lose as more is lost Interim goals weekly weigh - ins DO NOT CHANGE WEIGHT GOAL Plan to dehydrate not more than 2% just before weigh-in Aggressively rehydrate immediately Fluid Electrolytes Carbohydrates

Food efficiency - harder to lose as more is lost

Interim goals

weekly weigh - ins

DO NOT CHANGE WEIGHT GOAL

Plan to dehydrate not more than 2% just before weigh-in

Aggressively rehydrate immediately

Fluid

Electrolytes

Carbohydrates

Danger Signs Watch for eating disorders secretive, ritualistic eating excessive exercise, compromising performance women who lose periods remember the power of coaches’ suggestions Losing too much, too fast tired, weak, unable to finish workouts Staying light in off season, between races

Watch for eating disorders

secretive, ritualistic eating

excessive exercise, compromising performance

women who lose periods

remember the power of coaches’ suggestions

Losing too much, too fast

tired, weak, unable to finish workouts

Staying light in off season, between races

Coaches Responsibility Do not ignore the issue Never leave it up the rowers Your Role Selecting the right people Making weight gradually and safely Weigh-in considerations

Do not ignore the issue

Never leave it up the rowers

Your Role

Selecting the right people

Making weight gradually and safely

Weigh-in considerations

Conclusion Lightweight rowing allows smaller people to succeed Making weight does not need to be extraordinarily unpleasant, or adversely affect performance If we are smart about weight management and who becomes a lightweight, we can encourage participation and maximize performance

Lightweight rowing allows smaller people to succeed

Making weight does not need to be extraordinarily unpleasant, or adversely affect performance

If we are smart about weight management and who becomes a lightweight, we can encourage participation and maximize performance

Princeton University Managed Weight Certification Program Initial HYDRATED weight certification Specific gravity < 1.020 Body fat determination Method of choice Failed test repeated in 24 hours Done between the first day of classes and November 15th

Initial HYDRATED weight certification

Specific gravity < 1.020

Body fat determination

Method of choice

Failed test repeated in 24 hours

Done between the first day of classes and November 15th

Princeton University Managed Weight Certification Program Weight modification plan provided % body fat limit 5% male 15% female Weekly weight loss <1.5% of body weight per week

Weight modification plan provided

% body fat limit

5% male

15% female

Weekly weight loss <1.5% of body weight per week

Princeton University Managed Weight Certification Program Recertification in the spring Second hydrated weigh-in in second semester No sooner than 4 weeks prior competition No later than one week before competition Weekly weigh in during the season prior to practice

Recertification in the spring

Second hydrated weigh-in in second semester

No sooner than 4 weeks prior competition

No later than one week before competition

Weekly weigh in during the season prior to practice

USRowing: Discussion National recommendation Mechanism to eliminate severe acute dehydration prior to racing Youth athletes

National recommendation

Mechanism to eliminate severe acute dehydration prior to racing

Youth athletes