Transcript Seasonal Training Design

Recovery after Races
and Workouts
Genadijus Sokolovas, Ph.D.,
USA Swimming
Fatigue in Swimming
• Fatigue is a state of discomfort,
decreased efficiency, and reduced
swimming velocity resulting from
prolonged and/or excessive exertion.
• Fatigue requires more or less prolonged
time to normalize the functions of various
organs.
Fatigue in Swimming
Optimal Condition Before
Workout or Competition
Prolonged and / or
Excessive Swimming
Recovery
Fatigue:
- Discomfort
- Decreased Swimming Efficiency
- Decreased Muscles’ Contraction Ability
- Decreased Swimming Velocity
Hard Swimming
Hard Swimming
(1-3 min swim)
O2 deficit
Lactic Acid (Lactate)
Acid Environment
Decreased Muscles
Contraction Ability
Decreased Swimming
Velocity
Anaerobic Metabolism
• The main energy system for distances
lasting from 30 sec to 3 min
• Lactic acid is a by-product of anaerobic
glycolysis
• Swimmers produce maximum lactate
amounts in distances from 100 to 400 m,
when anaerobic glycolysis is the
dominant pathway
Fatigue After Long
Swimming
Long Swimming
(20 minutes & more)
O2
Decreased Swimming Efficiency
Reduced Energy Sources
Decreased Muscles Contraction
Ability
Decreased Swimming
Velocity
Importance of Lactate
Clearance
• During competition, swimmers are
faced with numerous races:
prelims, semifinals and finals
• Lactic acid (or lactate) creates an
acid environment in the body,
which ultimately affects the ability
of muscles to contract
• In order for a swimmer to perform
at maximal effort again, lactate
must be removed
Types of Recovery
• Passive Recovery:
Athletes recover after competition
sitting in the pool. No warm-down
swimming, no stretching.
• Active Recovery:
Athletes are swimming warm-down,
doing stretching.
Examples of Passive
Recovery
• Sitting on the bench or deck
• Talking to friends or coach
• Listening to music
• Watching races
Examples of Active
Recovery
• Cool-down swimming
• Active stretching
• Jogging
Active and Passive Recovery
18
The Effects of Active Recovery and Passive Recovery on
Lactate Clearance
Blood Lactate, Mmol/L
16
14
Passive recovery
Active recovery
12
10
8
6
4
2
0
0
3
8
20
60
Recovery Time, Min
100
120
Effects of Active Recovery
• Elevated blood circulation
• Fast oxygen delivery
• Elevated transition of lactate from muscles to
the blood
• Faster lactate clearance
• Faster replenishment of energy sources in
muscles
• Increased muscle contraction ability
• Ability to race again at maximum efforts
within a short time period
Effects of Passive Recovery
• Slow blood circulation
• Slow oxygen delivery
• Slow transition of lactate from muscles to the
blood
• Slow lactate clearance
• Slow replenishment of energy sources in
muscles
• Decreased muscle contraction ability
• Inability to race again at maximum efforts
within a short time period
Duration of Active Recovery
• The shorter the race distance, the longer the
active recovery
• Duration of warm-down after the race for
sprinters 25-30 min
• Duration of warm-down after the race for middle
distance swimmers 20-25 min
• Duration of warm-down after the race for
distance swimmers 15-20 min
Intensity of Active Recovery
• Intensity of warm-down for sprinters 50-
55% of maximum 100 swimming velocity
• Intensity of warm-down for middle
distance swimmers 55-60% of maximum
100 swimming velocity
• Intensity of warm-down for distance
swimmers 60-65% of maximum 100
swimming velocity
Duration of Active Recovery Swimming
400 to 1500 Swimmers
Race
Duration
50 to 200 Swimmers
10-15 min
50
20-25 min
15-20 min
100-200
25-30 min
15-20 min
400
20-25 min
10-15 min
800-1500
15-20 min
Types of Skeletal Muscle
Fibers
• Skeletal muscles have two categories of
•
•
fibers:
fast twitch (white or type I)
slow twitch (red or type II)
• Fast twitch muscle fibers contract rapidly, but
•
shortly, high peak lactates, and slow lactate
clearance
Slow twitch muscle fibers contract slowly, but
longer time, low peak lactates, and fast
lactate clearance
Peculiarities of Lactate
Clearance
• Sprinters:
– High peak of lactate after the race (10-16
mmol/l)
– Slow lactate clearance after the race
– Long warm-down protocol (25-30 min)
– Low intensity of warm-down protocol
Example of Lactate Clearance
(Sprinter)
LA in recovery
16
14
12
10
8
6
4
2
0
40%
60%
0
5
10
15
20
25
Peculiarities of Lactate
Clearance
• Distance swimmers:
– Low peak of lactate after the race (5-8
mmol/l)
– Fast lactate clearance after the race
– Short warm-down protocol (15-20 min)
– Moderate intensity of warm-down protocol
Example of Lactate Clearance
(Distance Swimmer)
La, Mmol/L
LA in recovery
6
5
4
3
2
1
0
66%
0
5
10
15
Time, Min
20
25
RELATIVE ENDURANCE (RATIOS)
• Sprinters have a higher speed reserve and a lower
relative endurance:
Swimmer 1
Best Time on 100
Best Time on 200
Times in Seconds
122.1 sec
Calculation
Ratio 200/100
Swimmer 2
00:54.50
01:57.70
54.5, 117.7 sec
117.7/54.5
2.16
00:55.00
02:02.10
55.0,
122.1/55.0
2.22
RELATIVE ENDURANCE
• Ratios between the times (in seconds) over
various distances show relative endurance (RE)
or speed reserve in athletes
• RE may provide valuable information regarding
an athlete’s distance orientation and/or condition
as well as energy categories
• The studies demonstrate that RE depends on
swimmer’s event, time of season, and has small
tendency to change with age
Working Capacity
• Lactate clearance depends on working
•
•
•
capacity.
Working capacity can be evaluated as heart
rate in recovery after test set or time trial.
Heart rate is easy to count on the neck or
wrist.
The lower the maximum heart rate and
higher the rate of heart rate recovery, the
better is the working capacity.
Heart Rate in Recovery
• Decline of heart beats during the first
minute of recovery after the race or
swimming set:
•
Swimmer 1
• HR1 - from 0-10 sec 31
• HR2 - from 30-40 sec 27
• HR3 - from 60-70 sec 24
Swimmer 2
30
29
27
Lactate Clearance - HR
Recovery
0.090
60%
0.080
La clear, 1/Min
0.070
0.060
0.050
0.040
0.030
0.020
0.010
0.000
0.000
0.002
0.004
0.006
HR recovery, 1/S
0.008
0.010
0.012
Calculation of Heart Rate in
Recovery
• HR1 - 31 beats/10 sec
• HR2 - 27 beats/10 sec
• HR3 - 24 beats/10 sec
• HR Recovery = 100 – [(HR3/HR1)*100]
• HR Recovery = 100 – [(24/31)*100] =
22.6%
Duration of Post-Race
Recovery
• Heart Rate Recovery is 22.6%. This number
is put into a formula:
• Y = 99.15*X-0.4316,
• where Y = duration of post-race recovery at
60% swimming velocity (in minutes), and X =
Recovery Heart Rate (%). After calculations,
we get an optimal duration of post-race
recovery of 25.8 min.
Testing at Meets
Lactate Clearance Feedback
Summer Nationals, Fort Lauderdale,
8/12/2002
Protocol 1 - 151 bpm
=============================
----------------Minutes Lactates
3
9.30
Testing Time - 8/12/2002
13
8.30
Testing Stroke - Fly
16
6.40
Testing Distance - 100 LCM
----------------(after Peak)
Result - 0:58.49
Rate of Recovery: First 10 Min - 10.75 %
10.75 %
Second 10 Min - 76.31 %
76.31 %
First 20 Min - 78.85 %
78.85 %
Optimal Duration of Warm-Down:
Down to 2 mmol/L - 19.9 Min
Down to 1 mmol/L - 21.5 Min
Lactate Clearance Feedback
Summer Nationals, Fort Lauderdale,
8/12/2002
Protocol 7 - 143 bpm
=============================
Testing Time - 8/15/2002
Testing Stroke - Free
Testing Distance - 100 LCM
----------------Minutes Lactates
3
13.10
13
11.80
30
4.30
38
2.40
-----------------
Result - 0:54.66
(after Peak)
Rate of Recovery: First 10 Min - 9.92 %
9.92 %
Second 10 Min - 37.39 %
37.39 %
First 20 Min - 43.60 %
43.60 %
Optimal Duration of Warm-Down:
Down to 2 mmol/L - 36.7 Min
Down to 1 mmol/L - 40.9 Min
Lactate Clearance Feedback
02 JEI, L.A., 7/18/2002
-----------------
Protocol 1 - 126 bpm
=============================
Testing Time - 7/18/2002
Testing Stroke - Free
Testing Distance - 800 LCM
Minutes Lactates
3
7.10
13
1.40
-----------------
Result - 8:00.82
(after Peak)
Rate of Recovery: First 10 Min - 80.28 %
Optimal Duration of Warm-Down:
Down to 2 mmol/L - 8.9 Min
Down to 1 mmol/L - 10.7 Min
80.28 %
BASED ON LACTATE
CLEARANCE DATABASE
LACTATE CLEARANCE DATABASE
• Lactate Clearance Database
includes lactate testing
results at major meets from
2001 to 2005:
– 43 swim meets
– More than 8,000 lactate
removal protocols
– About 1,500 swimmers
– Priority to the National Team
swimmers
– Only Olympic Trials qualifiers
tested in 2004
– Some NT swimmers were
tested up to 10 protocols at
one meet
PARAMETERS OF RECOVERY PROFILE
• Peak Lactate (La Peak)
• Rate of Lactate Removal during the first
10 Min (Rec 0-10)
• Rate of Lactate Removal during the
second 10 Min (Rec 10-20)
• Rate of Lactate Removal during the first
20 Min (Rec 20)
• Duration of Warm-Down down to 2
mmol/L (Warm-Down)
Analysis of Lactate Clearance
Database
• Regular testing of lactate peak and lactate
clearance allows to track these results:
– During an individual season
– From one season to other season
– From one race to other race during a single
competition
– Prelim vs final races
RECOVERY PROFILE
• Analysis individual lactate peak and
removal results relative to:
– Individual norms from database
– Norms in different events
– Norms for different age and gender
– Norms for different performances
– Norms for prelims and finals
– Norms for active and passive recovery
– Any combination of above-mentioned norms
RECOVERY PROFILE
• For analysis purposes,
all individual or selected
group lactate testing
results fall between 0%
and 100%:
– The worst lactate
peak/lactate clearance
result is 0%
– The best lactate
peak/lactate clearance
result is 100%
INDIVIDUAL RECOVERY PROFILE
VHigh
High
Medium
Low
VLow
20%
0%
80%
60%
40%
100%
Lactate Testing Results in a Single
Competition
Prelims
Finals
Lactate Testing Results During a
Season
Prelims
Finals
Lactate Testing Results From One Year to
Other Year
Prelims
Recovery Profile
Prelims
Finals
Recovery after Races and
Workouts
1. Drink and eat plenty of high-energy drinks and
2.
3.
4.
5.
bars.
Swim cool down at optimal pace for 10 min.
Eat high-energy bar or fruits (bananas, pears,
apples, etc.)
Swim cool-down at optimal pace for next 10
min.
Eat snack after the workout or swim meet on
the way to school/home/hotel.
Conclusions
• Swimming at high velocity yields high amounts of
lactate in the muscles. This has negative effects on the
ability of the muscles to contract. In order for a
swimmer to perform at maximal effort again, lactate
must be removed
• Active recovery (swimming warm-down) is helpful for
lactate removal. During passive recovery (i.e. sitting on
the bench) lactate removal is very slow
• Duration of post-race recovery should be 25-30 min for
sprinters, 20-25 min for middle distance swimmers, and
15-20 min for distance swimmers
Conclusions
• Swimming intensity during warm-down should be light for
sprinters (about 50-55% of maximum 100 m swimming
velocity), light to moderate for middle distance swimmers
(55-60% of maximum 100 m swimming velocity), and
moderate for distance swimmers (60-65% of maximum
100 m swimming velocity)
• The post-race recovery protocol should include straight
swimming. Warm-down can be substituted with stretching
if there is no warm-down pool available. Heart rate during
stretching should be low (120-140 beats/min or 20-23
beats/10 sec)
• The warm-down protocols can also be used for workouts
after hard swimming sets. A warm-down will help to
recover faster before the next workout
•QUESTIONS?