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Newsletter - Edited by Pete Mulholland

You can download a PDF version of this Newsletter from here... this has the look and feel of the printed version.

January 2003

The more astute of you will have noted that this is the first appearance of a newsletter for some time but the fact of the matter is that time and expense have been the main criteria.

Now we have a 'modern' web site the newsletter will be made available on site but there will still be some hard copy versions available. To save distribution costs if any recipients of the printed version have access to e-mail please advise Pete Mulholland on petehwac@aol.com 

I will try to ensure that there is no lengthy down load time.

THE WONDERFUL WORLD OF THE WEB

The revised Hercules Wimbledon web site is now up and running with weekly news updates - courtesy of Tom Pollak - being the norm.

Look it up on www.herculeswimbledonac.org.uk 

All results since the start of September where HW athletes have been involved are shown. Any athlete who competes in an event that may not have been picked up let Pete Mulholland know so that it can be included.

Full men's ranking lists for 2001 and 2002 are shown and shortly HW all-time lists will be included.

Other items included are the fixture list, a full result of the Wimbledon Ten plus an entry form for next May's Barry Jones 10k.

The site will be increased as time goes by so hopefully we will have an ongoing record of Hercules Wimbledon AC and all its activities.

If anyone has ideas as to what should be included don't hesitate to make a request.

Each issue of The Newsletter will also be posted on the site so if you want notification of as and when they are posted please send your e-mail address to

Petehwac@aol.com 

(Some bits of news left over from the Summer!)

Congratulations to Hercules Wimbledon's Medena Knepsl who was selected for the Great Britain team to compete in the European Youth Triathlon Relay Championships in Austria held in July.

Surrey Schools cross-country representative and twice a winner last winter in the Surrey Ladies League, 15-year-old Medena earned her selection by finishing second in the recent BT trials after what was her first ever attempt at the event.

According to reports in the local press, Medina, who attends Ursuline High School, is a member of the Sigma Sport Junior Triathlon Team.

Her coach, Steve Freestone said, "If Medena can continue to show the same level of commitment over the next couple of years she can go right to the top of the sport. She trains with a good team of athletes."

Congratulations also to Sara Stodart on gaining selection for Surrey County in the annual match against the Army at Aldershot last July

Although her time of 10:48.6 was somewhat below her 10:19.5 when placing third in a classy Surrey Championship it was still too good for the likes of her army challenger as Sara won when crossing the line some 11 seconds clear of the opposition.

Keith Hylands, a member of HWs road and track teams during their glory days of the 1970s - and famously remembered as 'The man who almost beat Ron Clarke' - informs that he, "Is getting fitter, but I need to lose a lot of weight. After 42.45 Watford 10k I ran 41.43 approx at the Datchet 10k."

Hopefully Keith will rejoin the club and make a useful addition to Alan Turner's M50 squad.

Some disturbing news from Ranelagh Harriers

"Last night while the Tuesday group were out running someone broke into the clubhouse. They used a crowbar to break the door and stole six bags from the women's changing room. The police have been down and taken statements but their view is that people have been watching and know when we leave the clubhouse empty. They advised us to either not take credit cards and valuables to the club or lock them in our cars. It is a familiar scene to them of sport clubs being broken into when people go off to train as inevitably they have a routine".

(Ed. This should act as a reminder to athletes not to leave valuables in any changing rooms. Perhaps it could be left in the boot of a car.)

On behalf of the club Pat Yeates wishes to apologise for the delay in the delivery of tracksuits.

At the moment HW have to take second place to the footballers. Also as fast as we get our order prepared and ready to forward to the supplier a last-minute request is made to add to the order.

Our advice is therefore that if anyone is considering the purchase of a tracksuit, please contact Pat immediately with your size etc and a definite order can be made.

Rest assured that any cheques or cash already received will not be banked until the tracksuit of your choice arrives.

Results - a selection of results held over from the summer.

June 22 Datchet Dash 10km

1 M Shore (W'bury) 31:29; 31 G Crispie (SoC, M40) 36:37; 141 K Hylands (unatt, M50) 41:43; 219 I Isherwood (HW, M45) 44:24

July 10 Lauriston Mile Wimbledon Park

1 M Treadwell (HW) 4:30.9; 2 P Canavan (SLH, U17) 4:31.8; 3 C Farr (HW) 4:39.2; 4 T Beer (HW) 4:46.5; 5 P Drake (HW) 4:56.7. (Other HW): 10 B White 5:06.5; 14 S Littlewood 5:15.9 (3rd HW all-time M50); 15 J-L Carley 5:22.7

July 13 Buxton 5

1 A Wilton (Staffs M, M40) 26:37; 73 I Isherwood (HW, M45) 37.19 (151 finished)

July 14 Claygate Country 5

1 T Grose (VPH&TH) 27:40. HW: 13 E Aviles 23:02; 17 P Giles 32:09; 18 R Benitez 32:10; 22 M Sharp 32:45

July 16 Veterans AC Road Race Battersea Park

4.375 miles: 1 G Quarton (SLH, M45) 25:33; 2 B Birmingham (Lon H, M50) 27:41; 3 T Morris (HW, M40) 27:49

July 22 Elmbridge 10km

1 J Downes (Lon I) 31:38 HW: 27 S Badgery (1st M50) 35:47; 50 B White 37:28 (PB); 71 P Giles 38:35; 92 A Elias 39:15; 103 M Sharp 39:33; 110 J Thomas 39:40; 131 R Benitez 40:47 (532 finished)

An article by Frank Haque one of the club coaches who regularly attends at the track on a Tuesday and Thursday evening.

BENEFITS OF WARM - UP

Competitors in all sports and their coaches firmly believe that it is necessary to incorporate some form of preliminary activity or exercises before starting in any strenuous event. This type of preparatory exercises or movements is generally referred to as warm-up. This warm-up procedure serves numerous beneficial functions to the sports participant.

Warm-up is an individual matter, the types of movements or exercises chosen will vary according to the preferences of the individual participant. The amount of time spent on warming-up will also vary among individuals. It is clear that warm-up procedures may vary considerably, but they do play a very important role for all sports participants. Therefore a good understanding of the various psychological and physiological processes involved in warming-up will help both the coach and sports participant to plan an effective warm-up regime.

PSYCHOLOGICAL EFFECTS OF WARMING-UP

Various research findings have reported that the benefits of warm-up have a strong influence on certain psychological aspects of the participant. Most sports participants who perform a warm-up prior to their main activity tend to be more mentally tuned or prepared. This aspect is vitally important to competitive sports. The time preceding competition often poses concern and frustration to some athletes. Therefore, warm-up can serve as an opportunity to vent their feelings, so as to minimise the detrimental effects this would have on their performance.

It is also reported that athletes who had warmed-up were better able to concentrate and visualise their performance. Therefore, athletes who warmed-up may have a psychological advantage over their competitors who do not warm-up at all or inadequately. The psychological effects of warm-up differs in varying degrees among individual performers. Much depends on the individual's belief and experiences of warming-up.

PHYSIOLOGICAL EFFECTS OF WARMING-UP

There are a number of physiological mechanisms involved in the process of warm-up, which sports participants believe enhance their performance and help in reducing the likelihood of sports related injuries. Many physiological reasons why warming-up should be beneficial can be suggested. These would include:

	an increase in muscle temperature,
	an improved blood circulation and heart stroke volume,
	an increase in pulmonary ventilation and oxygen transportation.

Consequently, several physiological adjustments are made to the circulatory, respiratory, musculo-skeletal, metabolic and neurological systems,

The physiological changes due to warm-up are in the main temperature-dependent phenomena. At higher muscle temperature the release of oxygen from myoglobin is increased. This acts as an extra source of oxygen utilisation located in skeletal muscles. Studies have shown that less oxygen is required following a warm-up, for a given amount of exercise.

The Mechanical efficiency of contracting muscles has been shown to improve with an increase in temperature. Muscles whose temperatures are below that of body temperature tend to increase their viscosity, which can cause soreness, stiffness and possible weakness, where as muscle temperatures slightly above body temperature, facilitate more rapid and forceful contractions.

The temperature of muscles also affects the speed of nervous transmissions and nerve receptor sensitivity. Therefore, a higher muscle temperature augments the function of central nervous system. This increase in nerve function produced by the effects of warm-up is of particular value to sports people whose events or activities demand complex movements of various body segments. The increased rapidity of nervous signals becomes important when different body parts move rapidly, because it is vital for the central nervous system to receive relevant feedback, in order to execute and control movements efficiently and effectively.

Warm-up also causes a prompt shift in the distribution of blood flow within the body. The shift involves an increase in blood flow to the working muscles and a decrease in non-active or temporarily non-essential areas of the body, such as, the digestive system.

INJURY PREVENTATIVE EFFECTS OF WARM-UP

Numerous physical educators, coaches, trainers, performers and physiologists are of the opinion that lack of warm-up may lead to injury. Some research supports this view and indicates that muscle elasticity is dependent upon blood saturation. Cold muscles with low blood saturation are more susceptible to injury or damage than muscles at higher temperature. Other findings have suggested that an increase in tissue temperature produced by warm-up lead to a reduced incidence and likelihood of muscu-loskeletal injuries.

An increase in muscle temperatures due to warm-up enhances joint range of movement, by increasing the extensibility of the involved tendons, ligaments and connective tissues. This extensibility is a vital necessity for participants whose sports require a high degree of joint mobility. This aspect of warm-up is very important to athletes who exercise in cold weather conditions.

It is also particularly important to be aware that stretching routines should be performed following one's warm-up. This will enable the best possible results to be achieved and reduce any potential risk of stretching-induced injuries. Excessive stretching, when the tissue temperatures are relatively low, increases the risk of connective tissue damage. It has also been reported that abnormal cardiovascular responses were evident when subjects performed vigorous exercise without warm-up. Therefore, athletes whose sports involve sudden strenuous bouts of activity should pay special attention to the warm-up.

TYPES OF WARM-UP

Warm-up can be divided into different types. Some classify warm-up to include the following types:

	passive,
	general,
	specific

whereas others divide warm-up into two different types:

	active
	passive

ACTIVE WARM-UP

Active warm-up can be sub-divided into FORMAL and INFORMAL types.

(Sometimes referred to as related and non-related respectively)

Formal warm-up involves movements and skills, which will be used during competition. This specific or formal aspect of warm-up can also serve as a mental rehearsal prior to competition. Thereafter, active procedures involve practising the skill or activity that will be used in the competition

Informal (general or non-related) warm-up usually involves exercising large muscle groups, without specific preference to the skill used in the event proper. This would include callisthenics and stretching exercises.

The main function of formal warm-up is to affect the nervous system, while the informal warm-up mainly tends to increase the muscle temperature through active movements of the major muscle groups of the body. Active warm-up has an advantage in that deep muscle temperature is increased more effectively in comparison to passive warm-up methods.

The specific type of warm-up fulfils essentially a three-fold function

	an increased muscle and connective tissue temperature,
	an improved neuromuscular co-ordination and
	a mental preparation of the individual for the competitive event.

Therefore, this type of warm-up will be of particular value to those whose events involve co-ordination and skill.

PASSIVE WARM-UP

Passive warm-up involves increasing the body temperature by employing some form of external means, such as a warm shower or bath, saunas, massage or short wave diathermy.

Passive procedures of warm-up may not always be practical to a sports competitor. However, physical performance will be improved, as opposed to no warm-up at all, if body temperature is raised sufficiently. One obvious advantage of a passive warm-up is that there is a reduced possibility of impairing subsequent physical performance, because only a negligible amount of activity and energy is utilised. Passive warm-up may be used in addition to active warm-up methods, so that elevated temperatures already achieved can be preserved with minimal energy expenditure.

THE FITT PRINCIPLE APPLIED TO WARM-UP

The FITT principle refers to the Frequency, Intensity, Time (duration) and Type of exercise.

The amount, intensity and duration of warm-up must ideally be tailored to every individual, depending upon his/her own physical capabilities and current level of fitness.

No two athletes warm-up exactly the same, even when competing in the same event against each other. Therefore, it is difficult to prescribe a definitive warm-up procedure for specific sports, let alone for specific individuals.

There have been instances of athletes unintentionally warming-up too severely; thus impairing their performance, due to the early onset of fatigue. Therefore, the frequency, intensity, and time (duration) of warm-up need to be planned for each individual athlete, with adjustments and modifications made to variable weather conditions. This will enable optimal body temperatures to be raised and maintained, so that performance is enhanced. This may indicate longer periods of warm-up with additional clothing in very cold weather or keeping in shade in hot weather. In the latter situation passive warm-up could be used.

For optimal performance, it is perhaps best to perform soon after the warm-up. However, the duration of the increase in body temperature and the extent of warm-up effects are variable and may last for anywhere between 45 - 80 minutes. This factor, however, depends heavily on the rate of heat loss from the body.

To the extent that physiological changes resulting from warm-up can influence performance positively, several aspects of the warm-up must be considered. These would include;

	quality of work
	duration
	intensity
	rest periods between warm-up
	performance

None of these factors can be considered in isolation, since they most likely interact with each other in producing the effects of particular warm-up procedures.

Frank Haque Source - New studies in athletics

The following lists are believed to be up-to-date and will be posted on the club web site. However before they are would you advise Pete Mulholland of any additions and or amendments.

HERCULES WIMBLEDON AC ALL-TIME TRACK & FIELD VETERANS TOP TEN