Research Institute for Sport & Exercise Sciences FACULTY OF SCIENCE Circadian rhythms and Circadian rhythms and swimming performance swimming performance Greg Atkinson Greg Atkinson Chronobiology Research Group Chronobiology Research Group Research Institute for Sport and Exercise Sciences Research Institute for Sport and Exercise Sciences Liverpool John Moores University Liverpool John Moores University
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Research Institute for Sport & Exercise Sciences FACULTY OF SCIENCE Circadian rhythms and swimming performance Greg Atkinson Chronobiology Research Group.
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Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE
Circadian rhythms and Circadian rhythms and swimming performanceswimming performance
Greg AtkinsonGreg AtkinsonChronobiology Research GroupChronobiology Research Group
Research Institute for Sport and Exercise SciencesResearch Institute for Sport and Exercise Sciences
Liverpool John Moores UniversityLiverpool John Moores University
Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE
ContentsEvidence for endogenous diurnal variation in swimming performance?
“Optimising performance”:Jet-lag
Morning ↓ performance:• Overridden with warm-ups?• Shifted with exercise, bright
light and/or melatonin?
Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE
Swimming performances: morning heats vs evening finals
Pyne et al. J Sports Sci 2004; 22: 613-620
Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE
Controlled time trials
71
71.5
72
72.5
73
73.5
74
74.5
75
75.5
76
06:30 09:00 13:30 17:00 22:00
100-
m t
ime
(s)
324
326
328
330
332
334
336
338
340
400-
m t
ime
(s)
100 m
400 m
Baxter and Reilly, Brit J Sports Med 1983; 17: 122-127
3.5%
↑2.5%
Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE
Edwards et al., Chronobiol Int 2002; 19: 579-597
Measuring endogenous component:Constant routines
Time of day (h)
36
36.5
37
37.5
38
12 14 16 18 20 22 24 2 4 6 8 10 12
Bo
dy
tem
per
atu
re (
°C)
Sleep
Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE
Edwards et al., Chronobiol Int 2002; 19: 579-597
Time of day (h)
36
36.5
37
37.5
38
12 14 16 18 20 22 24 2 4 6 8 10 12
Bo
dy
tem
per
atu
re (
°C)
Measuring endogenous component:Constant routines
Awake
Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE
Kline et al. J Appl Physiol 102: 641–649, 2007.
Semi-constant routine approach
2.3%
Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE
The underlying circadian system
Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE
Bodyclock
Intergeniculateleaflet
Activityrhythm
Retino-Hypothalamic
tract
Lightrhythm
Melatonin Pinealgland
Vision
The working model
Waterhouse et al., Keeping in time with your body clock, Oxford University Press
Outputs
Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE
Bodyclock
Intergeniculateleaflet
Activityrhythm
Retino-Hypothalamic
tract
Lightrhythm
Melatonin Pinealgland
Vision
The working model
Waterhouse et al., Keeping in time with your body clock, Oxford University Press
OutputsMas
king
Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE
1240
1280
1320
1360
1400
1440
1480
1520
1560
Control Warm-up
Per
form
ance
tim
e (s
) Morning
Afternoon* *
#
Masking the body clock with a warm-up?
Atkinson et al. J Sports Sci 2005; 23: 321-329
**
Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE
Bodyclock
Intergeniculateleaflet
Activityrhythm
Retino-Hypothalamic
tract
Lightrhythm
Melatonin Pinealgland
Vision
The working model
Waterhouse et al., Keeping in time with your body clock, Oxford University Press
Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE
A ‘phase-response curve’ for exercise?
Atkinson et al. Eur J Appl Physiol 2007; 99: 331-341
Approx4am
Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE
Timing of morning exercise in the taper phase?
1 2 3 4 5 6 7 8 9 10
Edwards et al., Int J Sports Med 2005; 26: 651-656
2%
Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE
Bodyclock
Intergeniculateleaflet
Activityrhythm
Retino-Hypothalamic
tract
Lightrhythm
Melatonin Pinealgland
Vision
The working model
Waterhouse et al., Keeping in time with your body clock, Oxford University Press
Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE
Phase-response curve for light
Waterhouse et al. Neurosci Let 1998; 245: 97-100
Approx4am
Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE
Evening bright light delays the body temperature rise
Atkinson et al., Int J Sports Med 2008; 29: 188-193
BrightLight
Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE
Bodyclock
Intergeniculateleaflet
Activityrhythm
Retino-Hypothalamic
tract
Lightrhythm
Melatonin Pinealgland
Vision
The working model
Waterhouse et al., Keeping in time with your body clock, Oxford University Press
Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE
Phase response curve for melatonin
-1.5
-1
-0.5
0
0.5
1
1.5
0 5 10 15 20 25
Circadian time (h)
Ad
va
nc
eD
ela
y
Approx4am
Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE
Melatonin is a hypnotic!
380
400
420
440
460
480
500
520
540
13:00 17:00
Re
act
ion
tim
e (
ms)
Melatonin
Placebo
M or P
Atkinson et al. Ergonomics 2005;48:1512-1522
11:15
Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE
Dietary melatonin
Hardeland and Pandi-Perumal, Nutr Metab 2005;2:1-15
Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE
Summary• Good evidence for endogenous circadian variation in
swimming performance
• Variation not completely ameliorated by warm-up interventions
• Timing of circadian rhythm might be manipulated by careful timing of reliable and safe synchronisers to circadian system– Bright light– Exercise– Dietary melatonin?
Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE
Recommendations for optimizing morning performance
• It seems sensible to be exposed to bright light and take some exercise in the morning during the taper phase………….
• Minimal exposure to evening bright light and exercise in taper phase
• Experimentation:– Sleep deprivation (prior evening heats + early waking)?– Timing of pre-race meals?– Individual differences (chronotype)?
Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE
Thanks to:
Mike PeyrebruneClare Todd
Ben EdwardsDave Barr
Helen Jones
Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE
Martin and Thompson, Int J Sports Med 2000; 21: 387–392
Is the circadian variation robust?
Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE
Synchronisers of the human circadian system
Research Institute for Sport & Exercise SciencesFACULTY OF SCIENCE