Recovery and Regeneration Strategies The 24 Hour Athlete - Nick Grantham Director of Strength and Conditioning Smart Fitness
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Recovery and Regeneration
Strategies…The 24 Hour Athlete
Nick Grantham
Director of Strength and Conditioning
Smart Fitness
Overview • Progressive Overload – Supercompensation • Fatigue – What is fatigue? • Recovery and Regeneration – What can we do to recover from fatigue? • The Recovery Pyramid – Back to basics
It is the role of the coach to ensure that
training programmes are structured such
that the athlete attains the maximal
possible physiological adaptations while
reducing the risk of residual fatigue,
which may result in illness or injury.
Peak Performance
(Hawley and Burke, 1998)Recovery strategies are well recognised as being critical to optimise the benefits of training and facilitate performance.‟ Olympic Coach 15 (3) (Calder, 2003)
The Recovery Renaissance
Paula Radcliffe revealed in the
aftermath of her sensational
European 10,000m gold that the
secret to her success is a 10-
minute ice bath after every race.
“When we got back to the hotel,
which is about 25 minutes from
the stadium, we had ice baths
out by the pool and then a quick
dip in the pool”.
Luke Narraway (Gloucester and
England RFU)Progressive Overload
„nature has given the human body a wonderful engine
management system. It actually responds to stress by adapting to
cope with it better‟
Peter Keen – Coach to Chris Boardman
– Training is designed to progressively overload the body systems
and fuel stores.
– If the training stress is inadequate to overload the physiological
system, then no adaptations will occur.
– If the workload is too great (applied too quickly, performed too
often without adequate rest) then fatigue follows and the following
performance will be reduced.
– Adaptation is the biological response to stressProgressive Overload
Supercompensation
•Recovery strategies speed-up training adaptations
ADAPTATION
TRAINING
ADAPTATION
RECOVERY
FATIGUE
TIMEWhat is Fatigue?
Metabolic (energy stores)
–Heavy Volume
–Repeated workloads
–Anaerobic sessions
Tissue damage (DOMS)
–Plyometrics
–Contact sports
–Eccentric loading
I Takahashi et al (2007) & Ascensão et al (2007)What is Fatigue?
Neural (PNS)
–High intensity work
–Relative power development
–Speed work
Psychological (CNS and emotional stress)
–Training monotony (it‟s a job)
–Lifestyle issues
–Heavy game/competition/training period/pressure
plays
–New training techniques
Adapted from Calder, (1996)What is Fatigue? •Environmental –Hot and cold environments –Travel (local, national, international) –Time differences –Competitions
Recovery and regeneration
„The hardest thing for an athlete to do is not to train. You can‟t sit
still. You feel you should be out there working‟
Graham Obree – World Champion Cyclist
– Work alone is not enough to produce the best results. Athletes
need time to adapt to training.
– To encourage adaptation to training it is important to plan
recovery activities which reduce residual fatigue.
– The sooner you recover from fatigue and the fresher you are
when you complete a training session, the better the chance
of improving.
– Increasing rate of recovery increases ability to trainWhat can we do to recover
from fatigue?
Prophylactic Therapeutic
• Nutrition and supplementation • Rest/Recovery
– Antioxidants (Vit C, E) – Active
– Passive
– HMB
– CHO and protein • Pool work
– Creatine • Massage
– Hydration – Ice massage
– BCAA‟s – Self
– Med Sci Sports Exerc, 38 (11), 1918-1925 – Myofascial release
• Ultrasound, TENS, HVPC
• Compression garments • Hydrotherapies
• Stretching – Contrast bathing
• Prior eccentric exercise – Cold water immersion
• Reactive programming – Whole body
N.B. – little evidence in elite athletes! • NSAIDsRecovery and Regeneration
Jump on the bandwagon!
– Change allows the field to stay interesting for us but
it‟s easy to get caught up looking for the next big
thing.
– Everyone focuses on getting the „edge‟, looking for
the one thing that will make the difference.
They concentrate so hard on the
2% that they forget about the
other 98%.
www.winningedgefitness.co.ukRecovery and Regeneration
Back to Basics
Psychological /environmental
(floatation tanks etc),
LEVEL 4 cryotherapy
integrated approach with
individual focus
Recovery pool work, compression
LEVEL 3 garments, ice baths, massage, contrast
bathing
Periodisation (training changes), reactive programming, ongoing
LEVEL 2 monitoring, cool down, stretching
Rest (active and passive), sleep, nutrition (refuelling
LEVEL 1 and rehydration), self massage
The Recovery Pyramid Grantham and Jarvis ©Precovery • Instead of thinking about RECOVERY....we should be focusing on PRECOVERY. • Time should be spent making sure they are in the best possible physical state before they start to train or recover. • This is done by putting in place interventions that take effect long before training event starts (training diaries, sleep/naps, pre-workout meals).
Recovery Strategies
Level One
Sleep/Rest (passive and active)
– Sleep is the most important forms of passive rest
– 30-36 hours of sleep deprivation can result in a loss of
performance (physical, mental)
– Sleep provides time for adaptation.
– Passive rest includes listening to music etc.
P H Walters (2002); Hewston et al (2005) and Faigenbaum et al (2002)
Active rest could take the form of walking, flexibility training.
Recover either:
– physiological state
– musculoskeletal system
– psychologically
Calder in Smart Sport (1996)Recovery Strategies Level One Nutrition (refuelling and rehydration) – Athletes need to replace sweat losses and maintain fuel (glycogen) stores while recovering from a training session. – Fluid replacement is important to ensure the athlete re-hydrates sufficiently (1kg = ~1.2-1.5 litres of fluid) – Carbohydrate immediately post training. – In addition to carbohydrate a source of protein may help speed up the recovery process. – BCAA‟s
Recovery Strategies Level Two Periodisation – Verhoshansky, Matveyev, Zatsiorsky, Nadori, Bompa, Bondarchuk, Balyi Structured training programme – Sets – Reps – Volume – Intensity – Interference in concurrent training Planned periods of recovery – Half and full recovery weeks – Transition periods Jeffreys ( 2005) G Kazushige et al (2007)
Recovery Strategies
Level Two
Reactive Programming
– There will always be changes!
– The ability to anticipate and react is crucial – training is a process.
– What can we record?
Power outputs (jump height) Quality and quantity of sleep
Contact times (jumps) Energy levels
Subjective questionnaires Training quality
(motivation, health, nutrition,
energy levels) Muscle soreness
Perceived soreness Heart rate (waking, sleeping
Training history (8bpm Waldeck & Lambert
2003), variability)
WeightRecovery Strategies
Level Two
Monitoring - Training Diaries
Date: 31.03.99 WHR (bpm): 63 Weight (kg): 65
Training:
Warm up and stretch (10mins)
Conditioning (leg circuit 20 mins) 40seconds work; 10seconds rest (squats, mat running,
calf raises)
p-bars, vault, rings, floor
Comments: Supplements:
Felt tired at start, legs sore. Boots multi vitamin (1)
Good p-bar session, need to focus on dismount
Nutrition: 1 2 3 4 5 Sleep: 1 2 3 4 5Recovery Strategies
Level Two
Monitoring - Training Diaries
THURSDAY / / QUALITY OF SLEEP 1 2 3 4 5
ENERGY LEVELS 1 2 3 4 5
TRAINING QUALITY 1 2 3 4 5
MUSCLE SORENESS 1 2 3 4 5
MOTIVATION 1 2 3 4 5
HEALTH 1 2 3 4 5
NUTRITION 1 2 3 4 5
1 2 3 4 5
1 2 3 4 5
RHR Sleep (Hrs)
Travel (mins)Recovery Strategies
Level Two
•All athletes should keep a daily training diary so they can monitor their
responses to training.
•Four essential markers – quality of sleep, morning resting heart rate,
morning body weight, daily rating of energy levels.
5 12
4 10
8
3
6
2
4
1 2
0 01-Ap r-03
0
03-Ap r-03
05-Ap r-03
06-Ap r-03
07-Ap r-03
08-Ap r-03
10-Ap r-03
12-Ap r-03
13-Ap r-03
02-Ap r-03
04-Ap r-03
09-Ap r-03
11-Ap r-03
17-Mar-03
18-Mar-03
20-Mar-03
22-Mar-03
23-Mar-03
24-Mar-03
25-Mar-03
27-Mar-03
29-Mar-03
30-Mar-03
31-Mar-03
19-Mar-03
21-Mar-03
26-Mar-03
28-Mar-03
Hours of Sleep Quality of SleepRecovery Strategies Level Two Monitoring – Menu System – Particularly useful for athletes training remotely. – Allocation of points to different forms of recovery and regeneration strategy. – Points accumulated over the course of a week and the athlete aims to achieve a minimum total. – Reinforces the need to complete a range of recovery strategies – not to rely on one method. – Provides coach with a strong education tool.
Recovery Strategies
Level Two
Cool Down and Stretching
– This is the time to bring the body back to is resting state
– Muscular relaxation, removal of metabolic by-products
– Active recovery
– Static stretching post exercise has demonstrated benefits
for injury reduction (Hartig & Henderson, 1999)Recovery Strategies
Level Three
Recovery Pool Work
– Ability to complete training with minimal impact on the body.
Notes - fluid after laps
Reps/Laps Reps/Laps
1 Walk - fwd/arm swing 1 12 Lateral step with arms - L 1
2 Walk - bckwd/arm swing 1 13 Lateral step with arms - R 1
3 Lateral step - L 1 14 Extended step (fwd) 1
4 Lateral step - R 1 15 Extended step (bckwd) 1
5 Backstroke 2 16 Side stroke - L 1
17 side stroke - R 1
Calf stretch 20-30s
Side Flex 20-30s Adductors (L/R) (body swings) 20-30s
Hamstring (wall/partner) 20-30s
6 Side stroke - L 1
7 Side stroke - R 1 Tricep (overhead) 20-30s
8 Walking Lunge - fwd/arm swing 1 back/shoulder (cross chest) 20-30s
9 Walking Lunge - bckwd/arm swing 1 Pecs (penguin) 20-30s
10 Lunge and rotate 1 Neck (side flex) 20-30s
11 Backstroke 1
Quads (L/R) (against wall/partner) 20-30s
back/ham/glute (curl/stretch) 20-30sRecovery Strategies
Level Three
Compression Garments
– Growing body of evidence
– Widely used in treatment of muscle and other soft tissue injury.
– Reduces swelling
– Improves alignment and mobility of scar tissue
– Improves proprioception in an injured joint
– Reduction in vibration resulting in less soft tissue damage
Kraemer, French, Barry & Spiering 2004Recovery Strategies
Level Three
Compression Garments
Potential mechanisms are based on:
– Reducing oedema through the creation of an external pressure
gradient.
– Reducing the space available for swelling to accumulate, which
prevents haemorrhage and haematoma formation.
– Provides mechanical support that facilitates capacity for force
production.
– Blood lactate removal and increased blood flow
– Improves proprioception of injured joint following eccentric damage
Kraemer, French, Barry & Spiering 2004Recovery Strategies Level Three Compression Garments • >60mmHg is needed in order to induce sufficient peripheral venous return to have a beneficial effect....commercially available compression garments have much less compression. • Skins for example report 25mmHg at the ankle and 15mmHg at the waist.
Recovery Strategies Level Three Sports Massage – An evolving practice incorporating elements of „Swedish‟ massage, plus any combination of muscle release and stretching, muscle energy techniques, reciprocal inhibition, mobilisation and more ……… – More „art‟ than „science‟; techniques can vary significantly between practitioners. Level of therapist training has an impact on effectiveness (more than 950 hours). (Moraska, 2007) – There is a possibility that treatment will be uncomfortable or painful. It has been described as „conventional massage done harder.‟
Recovery Strategies Level Three Sports Massage – There is an increasing use of massage in the recovery strategies of many high performance sports and athletes. (Galloway and Watt, 2004; Callaghan, 1993; Bell, 1999) – Coaches and athletes see massage as a means of enhancing performance by preventing injury and facilitating recovery. (Angus, 2001; Field, 2002) – Increased local blood flow – enhancing delivery of oxygen and nutrients and removal of metabolic by- products. – Warming and stretching of soft tissues providing temporary flexibility gains.
Recovery Strategies
Level Three
Hydrotherapy Guidelines
"It's absolute agony, and I dread it, but it allows my body to
recover so much more quickly…“
Paula Radcliffe on ice baths
– Hydrate before during and after
Contrast Bathing
– Alternate hot (35-37oC-37oC) cold (10oC-16oC)
– Warm shower 1-2 mins, Cold shower 30-60 secs
– Repeat 3 times
or
– Spa bath 3-4 mins, cold shower 30-60 secs
– Repeat 3 times
or
– Cold immersion 5-10 minutesRecovery Strategies Level Four Floatation Tanks – Minimal stimulation. – Improved ability to become emotionally calm. Omega Wave and Stress Diagnostics – An inside look – Heart regulation – Energy systems – CNS, gas exchange, hormonal Cryotherapy – Cryogenic chambers – 110-120 degree celsius for 3-4 minutes – 1-2 sessions per day (20-40 exposures)
Matching Recovery
Strategies to the type of
Fatigue
Type of Fatigue Recovery Strategy
Sleep, rest (passive and active)
Nutrition
Hydrotherapies (contrast bathing)
Metabolic (Energy Stores)
Massage
Recovery pool work
Compression clothing
Sleep, rest (passive and active)
Nutrition
Hydrotherapies (cold baths)
Tissue Damage
Massage (not always appropriate)
Compression clothing
Recovery pool workMatching Recovery
Strategies to the type of
Fatigue
Type of Fatigue Recovery Strategy
Sleep, rest (passive and active)
Neurological (peripheral Hydrotherapies (cold baths)
nervous system) Massage
Psychological (CNS and Sleep, rest (passive and active)
emotional fatigue) Floatation tanks
Sleep, rest (passive and active)
Environmental Hydrotherapies (contrast bathing, cold baths
Recovery pool workA spanner in the works! Don‟t believe everything you read...and don‟t only read everything you believe!
Recovery and regeneration
Many athletes report:
Perceived quicker recovery
–Ability to increase training load
But not always a concurrent improvement in
performance!
Should we be messing around with the bodies
natural recovery mechanisms?
www.winningedgefitness.co.ukHow Effective are Recovery
Strategies?
– Immediate use of artificial means which facilitate
restoration (recovery) can weaken the natural ability
of the body to restore itself and promote
supercompensation.
– Is muscle damage a pre-requisite for
hypertrophy?
– Could this increase the risk of „overtraining‟ (UPS)
or injury?How Effective are Recovery
Strategies?
• Are we looking to recover from a training stimulus
ready for the next training session, or are we looking
to recover from a match ready for the next one?
• Heat protein research is now showing that some
recovery methods such as cold baths may in fact
blunt the functioning of these heat proteins.
.How Effective are Recovery
Strategies?
– Prolonged use of any given means of restoration
(recovery) will decrease the recuperative effect.
Eastern block experts recommend that the same
recovery strategy should not be applied more than
once or twice a week in the same form.
– Can research findings be generalised to athletic
population?
– Might recovery strategies offer short-term
benefits at the expense of long-term
adaptation?Summary – Fatigue has various forms (metabolic, tissue damage, neural, environmental, psychological). – The 24 hour athlete – it is what happens after training that is important. – Wide spread use of recovery strategies by many athletes. – Equivocal empirical evidence to support use of many recovery strategies.
Summary – Don‟t forget the basics – the recovery pyramid...ensure your athletes eat well and get adequate rest…..bells and whistles come later. – The overuse of any intervention leads to eventual ineffectiveness. – Should we be messing around with the bodies natural recovery mechanisms?
Take Home Message
Restoration (recovery) is an integral part
of overall training and practice, so that it
must be applied with the short term and
long term goals constantly in mind.
Supertraining 4th Ed. (Siff, 2000)Contact Details
Nick Grantham
E-mail nick@smartfitness.org.uk
www.smartfitness.org.uk.
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