Journal of Biathlon Coaching - Issue 1 - January2024

ISSUE 1 JANUARY 2024

INTERVIEW

SIEGFRIED MAZET

about Race Preparation

RECOVERY

SKIING

SHOOTING

“Sleep - A Main Pillar of Recovery”

“Pacing Pattern in Biathlon Sprints”

“Role of Core Stability in Biathlon Shooting”

KERSTIN HÖDLMOSER

THOMAS LOSNEGARD

JAMES BECKER & TIM COBB

DAGMARA GERASIMUK

IBU Development Director

Welcome to the inaugural issue of the Journal of Biathlon Coaching, dedicated to advancing the art and science of sports coaching in the dynamic world of biathlon. As an integral component of the IBU Academy, this journal serves as a hub for coaches, researchers, and practitioners to exchange insights, innovations, and best practices. By disseminating academic approach and practical wisdom, it aids in elevating coaching standards, ensuring that coaches associated with the IBU Academy have access to the latest advancements and a collaborative environment for continual learning, fostering excellence in sports coaching and the overall development of biathletes. We encourage you to join us in the Journal of Biathlon Coaching development and contribute to the ever-evolving landscape of biathlon coaching as readers and collaborators.

PUBLISHER

INTERNATIONAL BIATHLON UNION (IBU) Sonystrasse 20, 5081 Anif b. Salzburg, Austria Telephone: +43-662-855050, www.biathlonworld.com The IBU is an association according to Austrian law, seated in Anif b. Salzburg and registered in the Austrian Central Register of Associations with the ZVR number: 291698201.

IBU PRESIDENT Olle Dahlin IBU VICE PRESIDENT Jiri Hamza SECRETARY GENERAL Max Cobb EDITOR Gerold Sattlecker PROOFREADING JTA-Design PICTURES Christian Manzoni, IBU Photopool, Adobe Stock ARTWORK JTA-Design, Stefan Sporrer, dzign Rudolph Fischer All rights reserved, including any presentation of photographic and/or electronic data and/or storage of such data on elec­tronic media. Any photos, logos and/or parts of this text may be copied or duplicated once and for private use only. Any other and/or further duplication, in particular for commercial purposes, requires the prior written permission of the Interna­tional Biathlon Union.

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GEROLD SATTLECKER

Head of the IBU Academy

We are very proud to present this first issue of the Journal of Biathlon Coaching. In this journal, we try to focus on performance-determining aspects of biathlon, current research findings, and the development of our sport in general. We are delighted that we found several academic experts and experienced coaches who shared their knowledge in this first issue. You can find articles about shooting, pacing, nutrition, sleep, and mental work.

As a highlight, we can present an interview with Norwegian´s Head Coach Siegfried Mazet. From now on, we will publish the Journal of Biathlon Coaching twice per year and update you with advanced coaching knowledge.

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CONTENT

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SHOOTING Role of Core Stability in Biathlon Shooting JAMES BECKER & TIM COBB

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NUTRITION Fueling on Competition Days JUDITH HAUDUM

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INTERVIEW Siegfried Mazet speaks about Race Preparation GEROLD SATTLECKER

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RECOVERY Sleep - A Main Pillar of Recovery KERSTIN HÖDLMOSER

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SKIING Pacing Patterns in Biathlon Sprints THOMAS LOSNEGARD

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PSYCHOLOGY Ready, Set, Go! Mental Preparation for Competitions AMELIE HEINRICH

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IBU ACADEMY Upcoming Activities

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SHOOTING

Role of Core Stability in Biathlon Shooting JAMES BECKER & TIM COBB

What is core stability and how does it relate to shooting performance?

Quick and accurate standing shooting is a critical factor in determining outcomes across a variety of race formats. Compared to prone shooting, hit rates are generally lower in standing shooting and penalty time following missed shots represents a greater percentage of overall race time. Standing shooting is also always performed last allowing minimal time to recover from any mistakes. Indeed, in race formats such as the pursuit standing shoot performance ranks second only behind starting position in determining overall race outcomes.

Therefore, maximizing performance during standing shooting is critical for overall race success. To this end numerous studies have investigated critical factors in standing shooting, finding that minimizing body and rifle sway across the line of shooting are strongly related with better standing shooting performance.

These factors have also been shown to vary among skill and age groups with older and higher performing athletes displaying less postural and rifle sway than younger or lower performing athletes.

Several studies have investigated ways for improving standing shooting using aiming holds in hypoxic conditions or mind-body techniques such as imagery or relaxation. However, to date, no studies have investigated physical characteristics required for successful standing shooting or how to improve them. In this regard we propose that coaches consider the role of core stability in the development of physical capabilities. Different than strength (i.e. the ability to generate force), stability refers to the ability to maintain equilibrium in the presence of a perturbation.

Thus, core stability specifically can be defined as the body’s ability to control the torso to maintain trunk equilibrium and pelvis position with the application of perturbations.

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The importance of core stability has been recognized in numerous athletic disciplines including Nordic skiing. However, this is usually in the context of providing a solid foundation for the production, control, and transfer of forces between upper and lower extremities. In biathlon shooting athletes are subjected to internal perturbations from breathing or fatigue as well as external perturbations from environmental factors such as wind. Deficits in core stability may leave athletes unable to resist these perturbations leading to greater torso motion, postural and rifle sway, and overall worse shooting performance. Such detrimental effects are amplified in the presence of fatigue as numerous studies have shown that fatiguing the core musculature results in increased postural sway.

While the above discussion provides the theoretical link between core stability and shooting performance, a recent study performed in the Neuromuscular Biomechanics Laboratory at Montana State University provides quantitative evidence of this link. The study measured core stability as well as postural and rifle sway during standing shooting in a cohort of 30 biathletes. Athletes were evenly split among youth, junior/senior, and masters level.

A biathlon specific core stability assessment (see Figure 1) was performed after which athletes dry fired four 5-shot magazines.

Half the group performed dry firing only with resting heart rate while the other half were assessed both resting heart rate and following threshold intensity running intervals.

Results showed that core stability was worse in the youth and masters athletes than junior/senior athletes. There were also strong correlations between core stability and rifle range of motion and mean velocity across the direction of fire as well as center of mass range of motion and mean velocity across the direction of fire (Figure 2). In all cases, the relationship indicated that worse core stability was associated with worse rifle and postural stability in the last half second before the shot was released. The strength of the correlations increased in the elevated heart rate condition.

There are several take away messages from this study. First, core stability may be an important physical parameter to develop, especially in young biathletes who aspire to continue to the junior and senior levels. Poor core stability is associated with worse values of rifle and postural sway variables previously shown to differentiate high from low level shooters. Thus, in addition to technical aspects of shooting, a potential key for improving from a low to high level shooter may be improving core stability. Several studies have shown that postural and rifle sway increase in the presence of fatigue. The relationships between core stability and rifle and postural sway were stronger in the elevated heart rate condition suggesting that improving core stability may be one way to buffer any fatigue related effects on shooting performance.

Figure 1. Example of the core stability test. Athlete performs a 30 second hold on a dry fire target while seated on an unstable surface.

The movement of the center of pressure from quantitative measure of core stability. Path length or variability from the force plate is recorded and the area of a 95% confidence ellipse is used as the quantitative measure of core stability. Path length or variability from Scatt or Noptel system could be used instead of a force plate of similar quantitative assessment.

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SHOOTING

HOW TO MEASURE CORE STABILITY Classic postural stability assessments involve individuals standing on force plates while the movement of the center of pressure (COP) on the force plate is recorded, with less COP movement indicating better postural stability. This can be adapted for core stability by having the participant sit on an unstable surface mounted on a force plate. The combination of removing the legs and using an unstable surface forces the core to serve as the main source for maintaining the torso position. Difficulty can be increased by asking the athlete to close their eyes or providing a distracting secondary task. For a sport specific task, the athlete can be asked to hold their aim on a dryfire target as shown in Figure 1. While this method provides a quantitative assessment of core stability, it requires a force plate, a tool to which all clubs or teams might not have access.

In this scenario a possible solution could be to use a training sensor such as a Scatt or Noptel system.

The length or variability of the aiming path could be substituted for the COP measures, thus still providing a qualitative metric of core stability. In such a situation, ensuring consistent set up between measurements would be crucial for tracking improvements. Alternatively, coaches could use surrogate measures such as dynamic balance testing. The same study referenced above used the Y-balance test and found that it was highly correlated with core stability measures. The additional benefit of such tests is they require no additional equipment, can be performed anywhere, and may provide insight into not just shooting but also skiing technique such as how well an athlete can balance over a single ski.

Figure 2. Selected results showing the relationship between core stability and rifle range of motion across the line of fire (left graph) and mean rifle velocity (right). Triangles represent resting heart rate shooting while circles represent shooting with elevated heart rate.

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IMPROVING CORE STABILITY Currently scientific literature does not contain any studies showing evidence based programs for improving core stability as this is an emerging area of performance research. However, using the same principles as the measurements described above a few options can be recommended. First, common core strengthening exercises such as planks and their derivatives would be appropriate to include in strength based sessions. In dryfire sessions many of the exercises from the IBU Exercise Catalogue for Biathlon Shooting can be adapted to specifically target core stability. In particular the Bosu-Ball (page 18), pull across and inline with shooting directions (pages 21 and 22), or various pulls on the rifle (pages 56, 58, and 59) could all be adapted to remove the use of the lower extremity.

There are certainly more possibilities and coaches are encouraged to be creative in developing new exercises or drills. Anything which removes reliance on the lower extremity and forces the core musculature to control the torso position while responding to perturbations would be appropriate. The added benefit of these exercises, as described in the IBU Exercise Catalogue, is they help make the athletes adaptable so they can perform well even in difficult conditions. Thus, incorporating core stability training simultaneously targets both physical qualities as well as developing athlete robustness. When correctly incorporated this type of training should result in better standing shooting for athletes at all levels.

ABOUT THE AUTHOR: JAMES BECKER Assoc.Prof. James Becker PHD is an Associate Professor in the Department of Food Systems, Nutrition, and Kinesioloy at Montana State University. His research focuses on biomechanical and physiologic factors influencing performance and injury, with particular emphasis on track and field, Nordic skiing, and biathlon. When not in the lab he can often be found on the biathlon range trying to hit targets himself or coaching the adult team at the Crosscut Mountain Sports Center.

ABOUT THE AUTHOR: TIM COBB Tim Cobb recently graduated with a Bachelor of Science in kinesiology from Montana State University during which he spent three years as a research assistant in the Neuromuscular Biomechanics Laboratory studying performance in Nordic skiing and biathlon. He has over a decade of competitive biathlon experience, representing the USA in several international competitions. When not in class or training Tim can be found coaching the youth biathletes at the Crosscut Mountain Sports Center.

References: Sattlecker, G., Edfelder, J., & Gressenbauer, C. (2018). Exercise Catalogue for Biathlon Shooting. International Biathlon Union. Retrieved from biathlonworld.com

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NUTRITION

Fueling on Competition Days JUDITH HAUDUM

In biathlon, where precision meets endurance, the significance of nutrition becomes a pivotal element in optimizing performance.

This article focuses on the importance of pre-competition nutrition, emphasizing strategic carbohydrate and hydration intake.

BEFORE THE COMPETITION The diet biathletes consume in the hours before an event will have a big impact on biathlon performance. During these last hours that lead up to the event, the focus is on carbohydrates and hydration. While the carbohydrates consumed before an event help to top up your glycogen stores, the fluid intake before an event ensures biathletes are well hydrated.

The last big meal should be consumed 3-4 hours before competition to have enough time to digest the food and minimise the risk of gastrointestinal distress during exercise. It is recommended to consume a high carbohydrate, low-fat meal with moderate fibre content. It’s strongly recommended to test pre-competition meals on training days to find the meal that feels comfortable before a race.

For most of the biathlon competitions, there is no need for carbohydrate ingestion during exercise. During events lasting close to one hour, carbohydrate mouth rinsing or small amounts of carbohydrates seem to enhance performance by delaying fatigue.

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Meals 3-4 hrs pre-start • breakfast cereals with milk, fruit • bread roll or toast with ham or cottage cheese • 3-4 pancakes with syrup • pasta with low-fat tomato sauce, ricotta • rice with tuna • boiled or baked potato with low-fat filling

Snack 1-2 hrs pre-start • a cereal bar and some sports drink • white bread with jam/honey and sports drink • one big banana and some sports drink • piece of cake and 240 ml apple juice • liquid meal supplements

Snack ≤ 60 min pre-start • carbohydrate gel • sports drink • energy bar • energy gummies

DO‘S

DON‘TS

• high carbohydrate, low-fat meal • familiar meal • last big meal 3-4 hrs pre-competition • consume a high-carbohydrate snack 1-2 hrs pre-competition • ingest fluids to start competitions euhydrated

• consume a high-fat meal pre-competition • consume a high fibre meal pre-competition • try new foods and unfamiliar meals • skip breakfast or pre-race meal • a low carbohydrate diet pre-competition • start competition dehydrated

AFTER THE COMPETITION After the race, the focus is on carbohydrate and fluid ingestion.

A first carbohydrate ingestion (1 g/kg bodyweight) within the first 30 minutes helps replenish glycogen stores and drinking fluids at regular intervals promotes rehydration. In order to support muscle protein synthesis, the addition of protein (20 g high-quality protein) is recommended. Carbohydrate ingestion in regular intervals for up to 4 hours after a biathlon competition successfully promotes glycogen replenishment for the following event, especially if there are less than 8 hours until the next competition.

Recovery shakes and meals • 2 cups chocolate milk/soy milk • recovery shake • fruit smoothie • ham/cheese sandwich and fluids • bread roll with peanut butter/hummus or cheese and 240 ml fruit juice • breakfast cereals with milk protein bar and sports drink • piece of cake and flavoured yogurt, fluids

ABOUT THE AUTHOR: JUDITH HAUDUM MMag. Judith Haudum, MSc is a sport dietitian and sport scientist with a focus on endurance sports and REDs. With over ten years of experience, she has committed her expertise to collaborating with elite endurance athletes through her own company. Additionally, Judith serves as a lecturer at the Universities of Salzburg and Bern and holds a key position as the head of the Department of Nutrition at the Austrian Ski Federation.

References: Burke, L. et al. Carbohydrates for training and competition, J Sports Sci, 2011, 29 Suppl 1: S17-27. https://doi.org/10.1080/02640414.201 1.585473 I Jeukendrup, A. A step towards personalises sports nutrition: carbohydrate intake during exercise, Sports Med, 2014, 44 Suppl 1: S25-33. https://doi.org/10.1007/s40279-014-0148-z I Phillips SM. Dietary protein requirements and adaptive advantages in athletes. British Journal of Nutrition.

2012;108(S2):S158-S167. https://doi.org/10.1017/S0007114512002516

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INTERVIEW

Siegfried Mazet speaks about Race Preparation GEROLD SATTLECKER

Siegfried Mazet is one of the most successful coaches in the biathlon world. From 2008 to 2016, he was the Shooting Coach of the French Team and guided top athletes like Martin Fourcade and Vincent Jay to Olympic Gold Medals. In 2016, Siegfried became the Shooting Coach of Team Norway and won many medals with Johannes Thingnes Boe and Co at several World Championships and Olympic Games.

In our interview, Siegfried Mazet speaks about race preparation: The duties of a coach, common mistakes, and his recommendations for young coaches.

1. In terms of preparing your athletes on race days, what key responsibilities do you typically undertake?

The race day is not the most important for me, it is rather the day before the competition. We build a strategy for the last training before the race. We have a meeting in the evening about what happened during this training. Very often, we have hard training sessions the day before the race, we test the tracks and enter the shooting range at a high speed to see which heart rate is still okay for the shooting. The entrance to the range is very important – to not lose too much time, but also to not be too exhausted for the shooting. Our goal is always to start shooting in prone after 15 seconds, and in standing shooting after 12 seconds.

On race day, especially before the first race of the week, I observe the athletes if they feel comfortable or if they seem to be unsure.

I give them important information on their zeroing or the wind conditions, but besides that, I try to be as silent as possible. The most important information should have been given the day before! I only speak more with an athlete when I see that he/she has problems, otherwise I let them focus on the race. Sometimes people might think that athletes like Johannes (Boe), Tarje (Boe), or Vetle (Sjastad Christiansen) are like men made of steel – but

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sometimes they are very human [Siegfried laughs], and my role is to build them up again in these situations. Sometimes we must take some weight off their shoulders.

2. When athletes experience uncertainty or insecurity about their shooting performance during competition, what advice or strategies do you suggest?

I have a very good example from the World Championships in Oberhof last year. Johannes Boe had won all sprints before, but on the day of the sprint in Oberhof he questioned everything. I think he realized that he could lose the most important sprint of the season. I think it is a psychological issue that in these stressful situations, you doubt everything. Most athletes focus on things that don´t feel comfortable – for example, they are focused on 1 or 2 bad shots instead of seeing that all the other shots are good. In that case, you must remind them of the past, on similar occasions which they have mastered. You must tell them that this thinking is not rational and that if they do their job everything will be fine, and they should focus on the procedures.

So, remind them of tough situations in the past and how they solved their problems at that time! It is like in climbing – you don´t fall to the ground, it is just one rope length that you can fall if you

have mastered several stages before. In the case of Johannes, I reminded him of a good race he had after a bad zeroing. I also told him that he has the right to miss a shot and there are also races afterwards like the pursuit the day after.

3. Regarding shooting tactics, what specific aspects do you discuss with your athletes before a race?

This depends of course on the situation. Lenzerheide is a good example: we have not done any camps on an altitude like this. I warned my athletes that it would be hard on the shooting range and that it might be different from other places like Östersund and Hochfilzen. As a coach, you must be aware of changes and difficult situations. I told them that they must accept more movement in the rifle and therefore, they should take more time for the shooting and for example, take 2 or 3 breaths more before they start. If you don´t accept that you will fail.

For pursuit and mass start, it depends on where you are in the field and where the race takes place. Generally, we have the approach that we start quite neutral and we focus on the first 2 prone shootings – I mean you cannot win the competition there, but you can lose it there. So, try to avoid losing your jokers – 1 or 2 missed shots – too early, you might need them in the standing shooting. If you have an opponent who will probably be faster than you in shooting, don´t try to speed up, that will create misses.

4. Could you elaborate on your approach to debriefing after competitions? What does your strategy entail?

This depends on the athlete; I have no real pattern. Some athletes want to talk after the race. Sometimes it´s better to say nothing, let them cool down, and speak with them later in the hotel.

The debriefing with the athletes can be from 2 minutes up to 45 minutes, depending mostly on the race result. Ingrid Landmark

Tandrevold is a good example: she was in the yellow bib in Lenzerheide and then she made a really good sprint. After the race, I told her that she showed herself and the world that she could handle this situation. This might be an obvious conversation, but you need to tell the athlete.

5. What are some common pitfalls that a shooting coach might encounter during a competition, and how do you navigate or avoid them?

My main advice is: don´t speak too much. For example, if the zeroing is running smoothly, you don´t have to speak a lot with the athlete. Just give some easy instructions like how to do the clicking or to observe the wind conditions.

If the coach is not sure what she/he is doing the athletes will realize this. As a coach, sometimes you must be more secure than the athlete is. So, give them a safe atmosphere and good advice.

Some coaches speak too much and create even more stress for the athlete which is frustrating for both sides. We are here to support athletes, not to push them too much.

6. Given your role as a Mentor in the IBU Coach Education, what recommendations do you have for young coaches in terms of optimizing athlete preparation for competitions?

The best for young coaches is to grow with a team and to start with young athletes in their competitions like in the Junior World Championships. All stages are important for a coach. They must learn from young athletes and make their experiences in the youth and junior categories first. You can learn from the young athletes how they react in their main competitions and how to prepare them for the important races.

Click here to watch the full interview with Siegfried Mazet.

5 TAKE HOME MESSAGES FROM SIEGFRIED MAZET 1. Share important information, but don´t speak too much!

2. Remind your athletes of races where they mastered difficult situations!

3. Briefing and debriefing can be different from athlete to athlete!

4. Give your athletes security with short and clear instructions!

5. Start your coaching career with young athletes!

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RECOVERY

Sleep – A main Pillar of Recovery KERSTIN HÖDLMOSER

There is no question that restful sleep is a prerequisite for mental and physical performance. In general, sleep is known to be an important factor in maintaining physical and psychological well-being.

Sufficiently long and restful sleep is essential for optimal recovery after training or competition, but above all for preparing an athlete for a competition taking place the next day (Dement, 2005). Especially for athletes, many factors may negatively impact sleep and thereby might result in compromised athletic performance.

SLEEP IN ATHLETES A good night’s sleep is essential for mental and physical performance. For athletes many factors (e.g. changes in temperature and/or altitude, traveling across time zones, stress and anxiety related to a competition, changes in diet and training times, intensity or duration) can negatively impact sleep and result in compromised athletic performance. Sleep problems are as widespread in professional sport as in the normal population.

Every sport requires both muscular and cognitive regeneration, and well-rested athletes are able to perform at their highest levels. Adequate and restful sleep is essential for optimal recovery after training or competition, but more importantly, to prepare an athlete for competition. Many athletes experience sleep difficulties associated with over-excitement, nervousness, and competition anxiety, not only during the competition phase itself, but also in the pre-competition phase. A professional athlete´s season is characterized by constant changes in environment and accommodation, as well as variations in the day-night rhythm due to possible time zone changes and requires a high degree of adaptability. In addition, sleep during periods when athletes are injured or recovering from injury needs special attention. Recent studies highlight that athletes

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often experience suboptimal sleep behavior, with sleep durations below 7 hours, falling short of the recommended 7-9 hours for healthy adults aged between 18 and 65 years.

Excessive training volume and intense workouts close to bedtime negatively impact sleep quality. Both late-night and earlymorning training sessions pose challenges, impairing athletes’ ability to achieve recommended sleep duration and quality.

Athletes commonly report difficulties falling asleep, early morning awakenings, and pre-competition sleep disruptions (e.g., sleep fragmentation, nightmares), affecting emotional states and performance. Psychological factors, such as competition anxiety, contribute to poor sleep behavior, leading to reduced reaction times and mental errors as well as to overreactions and suboptimal decisions and impulsivity during training and competitions. Furthermore, injury rates and regeneration times are prolonged in athletes reporting sleep problems. Additionally, unfamiliar environments, time zone changes, and external disruptions like noise and uncomfortable beds impact sleep in elite athletes. Exposure to artificial blue light, particularly from electronic devices, significantly impacts sleep quality by suppressing melatonin and thereby delaying sleep onset. Our eyes are particularly sensitive to this wavelength of blue light

(480nm) and thus initiate hormonal mechanisms (suppression of the hormone melatonin) that make us awake and alert and thus prolong the time it takes to fall asleep. Limited awareness of effective strategies to address sleep problems further compounds the issue.

MANAGING SLEEP PROBLEMS For athletes experiencing temporary sleep issues (3 times a week, more than 4 weeks), initiating a daily sleep log serves as an initial diagnostic step. This daily protocol helps identify individual sleeping habits by maintaining a consistent bedtime for at least two weeks. Standardized sleep questionnaires, such as the Pittsburgh Sleep Quality Index (Buysee et al., 1989), aid in objectively assessing sleep quality, quantity, daytime sleepiness, stress levels, and chronotype. Athletes are advised to adhere to specific sleep hygiene rules, including determining individual sleep duration through a sleep log, maintaining consistent wake-up and bedtimes, limiting afternoon naps to 20-30 minutes before 3 p.m., and creating a conducive sleeping environment.

Other guidelines encompass avoiding heavy meals and caffeine before bedtime, refraining from strenuous activities an hour before sleep, and establishing a personal pre-sleep ritual. Emphasizing the bed’s purpose solely for sleeping and implementing measures like reducing exposure to bright light before bedtime contribute to improved sleep hygiene. Additionally, athletes are encouraged to engage in daylight exposure, particularly on intense training days, and plan regeneration phases during the day to enhance overall sleep quality and recovery.

Click here to see 11 Tips for a better sleep

Click here to watch the full presentation of “Sleep - A main Pillar of Recovery” (IBU Coach Webinar “Recovery and Prevention”, September 2023)

ABOUT THE AUTHOR: KERSTIN HÖDLMOSER Assoc.Prof. Dr. Kerstin Hödlmoser’s research encompasses two areas of psychology: Biological Psychology (with a focus on sleep and cognition) and Sports Psychology (with an emphasis on sleep and recovery in elite sports). Her work employs longitudinal research designs to study the development of various biopsychological processes. Her background as a Clinical and Health Psychologist, Sports Psychologist, and Behavioral Therapist highlights her commitment to the practical application of her research findings.

References: Buysse DJ, Reynolds CF 3rd, Monk TH, Berman SR, Kupfer DJ. The Pittsburgh Sleep Quality Index: a new instrument for psychiatric practice and research. Psychiatry Res. 1989 May;28(2):193-213. doi: https://doi.org/10.1016/0165-1781(89)90047-4. PMID: 2748771.

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SKIING

Pacing Patterns in Biathlon Sprints THOMAS LOSNEGARD

The importance of assessing and modifying pacing patterns for biathletes has recently been discussed by Losnegard et al. in their study, ‘Highly Trained Biathletes With a Fast-Start Pacing Pattern Improve TimeTrial Skiing Performance by Pacing More Evenly,’ published in the International Journal of Sports Physiology and Performance.

The study exposes the significance of adopting a consistent lap-to-lap approach for fast-starting biathletes, offering valuable insights for coaches. The project received support from the IBU Research Grant Programme 22/23.

BACKROUND In biathlon sprint, the most common pacing pattern is a J-shaped pacing strategy with a relatively fast first lap (before prone shooting), a slower second lap (before standing shooting) and then a (slightly) faster third lap (see Figure 1). In contrast to most other endurance sports, pacing strategy in biathlon does not only influence endurance performance, but also the preparations to the precise task of rifle shooting. In sprint competitions, the laps are interspersed by a prone and a standing shooting each

consisting of 5 shots. Each target missed results in a penalty loop of ~150 m (~25 s), with penalty time explaining 31-35% of the difference between placing in the top 10 or placing between 21-30 in World Cup sprint races. In biathlon World Cup sprint competitions, faster skiing speed on laps 2 and 3 differentiates medalists from other top 20 finishers. Furthermore, compared to lower performing athletes, the best biathletes tend to have lap times closer to their average pace, indicating that they employ a more even pacing pattern. In young cross-country skiers with a fast start pacing pattern, we recently found improved skiing performance by reducing their starting pace. This was accompanied by a lower heart rate and rate of perceived exertion (RPE) during the first part of the race, in which the lower start RPE resulted in lower score of summated RPE over the race. These observations allow us to hypothesize that a more conservative pacing strategy would be beneficial for skiing performance in high level biathletes with a fast-start pacing pattern.

PURPOSE

Figure 1. In biathlon sprint (WC) the most common pacing pattern is a J-shaped strategy, a fast first lap, a slower second lap, and then a faster third lap. (Luchsinger et al., 2018)

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This study tested the hypothesis that biathletes with a fast-start pacing pattern would improve time-trial skiing and shooting performance by using more even pacing during a simulated sprint biathlon competition. More specifically we investigated how this change in pacing strategy influences a) time-trial roller ski perfor-

mance, b) hit rate and precision of prone and standing shooting and c) rate of perceived exertion and heart rate responses.

METHODS AND RESULTS 38 high-level biathletes performed a sprint biathlon race on roller skis with a self-selected pacing strategy (Day 1). Based on their initial pacing strategy, they were divided into two groups: an intervention group with a fast starting pace (INT) and a control group with a more conservative starting pace (CON). On Day 2, INT was instructed to reduce their starting pace, while CON maintained their Day 1 strategy.

Results showed that on Day 1, CON performed better than INT in overall time. On Day 2, INT improved their time-trial skiing performance more than CON. INT reduced their starting pace with decreased perceived exertion, while CON showed no significant changes in starting pace or perceived exertion. No differences in shooting performance were found within or between the two groups.

PRACTICAL APPLICATION Biathletes with a pronounced fast-start pacing pattern benefit from using a more even pacing strategy to optimize time-trial distance skiing performance. The improved performance was reflected by faster skiing speed in all types of terrain, with no significant effect on shooting performance. In addition, the use of a more even lap-to-lap pacing strategy led to lower perceived exertion during the race.

Figure 2. Relative skiing-time differences from day 1 to day 2 for INT in red (thicker line) and CON in blue. Dotted lines represent men‘s segments. The shaded area at the left indicates INT targeting their day 1 average pace. (Int J Sports Physiol Perform.

2023;18(12):10.1123/ijspp.2023-0211)

CONCLUSION These findings demonstrate that reduced starting speed during the first ~3 min of a biathlon sprint competition substantially improves skiing performance for fast-starting biathletes. The beneficial effects of adjusting the starting pace were equal to a penalty lap (~25 s), which is substantial for overall performance (see Figure 2). Since changing the pacing strategy did not influence shooting performance, but did reduce overall RPE, it appears that biathlon coaches and athletes would benefit from systematically evaluating individual pacing strategies and changing pacing patterns towards a more even lap-to-lap pacing for fast-starting biathletes.

ABOUT THE AUTHOR: THOMAS LOSNEGARD Prof. Thomas Losnegard serves as a skiing professor at the Institute for Physical Performance within the Norwegian School of Sport Sciences. Additionally, he holds the position of Head of Endurance at Olympiatoppen. With a wealth of expertise, he has coached crosscountry skiing across diverse age groups and skill levels.

References: Losnegard, T., Lund-Hansen, M., Stubbe, E. V., Granrud, E. D., Luchsinger, H., Sandbakk, Ø., & Kocbach, J. (2023). Highly Trained Biathletes With a Fast-Start Pacing Pattern Improve Time-Trial Skiing Performance by Pacing More Evenly. International Journal of Sports Physiology and Performance, 18(12), 1435-1441. Retrieved Dec 19, 2023, from https://doi.org/10.1123/ijspp.2023-0211 Luchsinger, H., Kocbach, J., Ettema, G., & Sandbakk, Ø. (n.d. ). The Contribution From Cross-Country Skiing and Shooting Variables on Performance-Level and Sex Differences in Biathlon World Cup Individual Races. International Journal of Sports Physiology and Performance, 14(2), 190-195. Retrieved Jan 10, 2024, from https://doi.org/10.1123/ijspp.2018-0134

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PSYCHOLOGY

Ready, Set, Go! Mental Preparation for Competitions AMELIE HEINRICH

”The physical things are difficult — using all your muscles and pumping your heart as fast as you can. [...] But the mental piece is the biggest challenge of biathlon. [...] I have this task I’ve done thousands of times that I’m trying to repeat. I know that I’m going to have distractions. The person next to me hit all of the targets. The fans are screaming. The person on the loudspeaker says, ‘Here’s Clare Egan from the U.S.A. Let’s see if she can hold it together.’”

(Clare Egan in Parker- Pope, 2018)

The American biathlete Clare Egan highlights the unique nature of biathlon competitions in comparison to training. These events hold greater significance for athletes and are subject to different external conditions, such as the presence of direct opponents and spectators. Therefore, mental preparation is crucial to enable athletes to perform at their best when it matters most.

As it involves various psychological training methods, this text focuses merely on two empirically established and practical techniques (for further reading, see Hardy, Jones & Gould, 2018).

MENTAL PRE-START ROUTINE: Next to the observable pre-start routines such as shooting and warm-up, athletes can also implement a mental pre-start routine that includes, for instance, attentional regulation. These routines are developed in collaboration with a sport psychologist and can be written down alongside the observable routines. They can be based on the following questions:

As with any psychological training, it is important to regularly practice pre-start routines, for example, in test competitions, and to reflect on and adapt them.

Example: Mental Pre-Start Routine in Practice • Shooting: High but narrow attentional focus • Testing Skis: Relaxing and talking to others • First Warm-Up: Relaxing music • Getting Transponder: Positive self-talk • Second Warm-Up: Activating music • Take off jacket: Motor Imagery of shooting, relaxing breathing technique • Line up for start: High but wide attentional focus

• Where do I want to set my focus (wide/narrow) at what time before start?

• When should I increase or decrease arousal levels?

• Which tools should I use for activation and relaxation, such as self-talk, breathing techniques, music, or motor imagery?

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MOTOR IMAGERY / VISUALIZATION: Motor imagery is the mental rehearsal of actions without physical movement. It can be used to visualize external conditions of competitions beforehand, such as location and audience, to become familiar with them without experiencing the situation. It can also be used as part of mental pre-start routines to prepare for shooting and skiing performance.

In this regard, the so-called PETTLEP model (Holmes & Collins, 2001) provides practical guidelines for designing imagery interventions. It includes the physical position of the athlete, the detailed environment that is imagined, the performed task, timing or duration of imagery that should always correspond to real time duration, learning or changes during imagery, emotions that are involved and imagery perspective (e.g., first-person perspective).

Example: Motor Imagery in Practice Think about the first shooting bout of tomorrow s ́ competition. Start with the last 50 metres on skis, enter the shooting mat, shoot your best possible series in prone position and finish with leaving the shooting mat.

Find a relaxed position, close your eyes and imagine that you are experiencing the sequence in real time. Take the first-person perspective of the performing athlete and include all the information you have about the shooting range, the environment and the situation itself.

• What did you feel physically and mentally?

• What did you see? What did you hear?

• W hat did you smell and taste? Use all your senses!

Both mental pre-start routines and motor imagery can assist athletes in regulating their attention, as well as anticipating and becoming familiar with different situations before and during competitions. Similar to physiological training, sport psychology interventions are most effective when practiced and applied regularly. Only then do they help athletes perform at their best when it matters most.

ABOUT THE AUTHOR: AMELIE HEINRICH Dr. Amelie Heinrich is a sport psychologist who works with individuals and teams in junior and elite sport to help them achieve their best possible performance and well-being. She shares her experience and knowledge in national and international coach education programmes and loves being on skis herself. In addition to her practical work in elite sport, Amelie is a researcher and lecturer at the University of Konstanz, focusing on psychological and social determinants of high performance in sport.

References: Hardy, L., Jones, G., & Gould, D. (2018). Understanding psychological preparation for sport: Theory and practice of elite performers.

John Wiley & Sons.

Holmes, P. S., & Collins, D. J. (2001). The PETTLEP approach to motor imagery: A functional equivalence model for sport psychologists. Journal of Applied Sport Psychology, 13(1), 60–83. https://doi.org/10.1080/10413200109339004 Parker-Pope, T. (2018). How to manage Stress Like an Olympic Biathlete. Available at: https://www.nytimes.com/2018/02/21/sports/olympics/ biathlaon-clare-egan-biathlete-training.html [accessed 05.01.2024].

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