Transcript Slide 1

Superior performance through intelligent recovery
Superior performance through intelligent recovery
“Recovery isn’t just important,
it’s a biological necessity”
- Dr. Vern Neville
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[email protected] 978.371.1433 http://www.restwise.com
Superior performance through intelligent recovery
Recovery Supports Performance
Performance
Genetics
Coaching
Character
Coaching
Skill/Technique
Conditioning
Strategy
Conditioning
Training load
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Recovery
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Superior performance through intelligent recovery
What is “Recovery”?
• The return, via a combination of rest and adaptation, to
homeostasis and hormonal balance following a stress event
• Can be achieved actively (easy exercise) or passively (rest)
• Can involve a variety of recovery strategies: massage,
nutrition, compression, cryotherapy, acupuncture, flexibility,
mobility, pharmacology, meditation, etc.
• Can be pursued in varying time frames:
– Micro: a specific a stress event
– Meso: blocks of intensity, or volume, stress impulses
– Macro: deep regeneration or system “reset”, typically
following a competitive season
Single-trajectory performance gains are
physiologically impossible.
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Superior performance through intelligent recovery
General Adaptation Syndrome (GAS)
Alarm phase:
•
When stress is introduced, the body's response is
a state of alarm. Adrenaline is produced in order
to bring about the fight-or-flight response. There
is also some activation of the HPA axis. Both
testosterone and cortisol are produced.
Dr Hans Selye (1907-1982)
Resistance phase:
•
If the stress persists, the body attempts to cope
with the stress, strains or demands of the
environment – this is where training adaptation
occurs. However, the body cannot keep this up
indefinitely, and resources are gradually
depleted
Exhaustion phase:
•
All of the body's resources are eventually
depleted and the body is unable to maintain
normal function. Long term damage may result
as the capacity of the immune system is
exhausted and function is impaired. Nonfunctional adaptation is triggered.
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Superior performance through intelligent recovery
The Hormone Question (simplified)
• Fight or flight response to a stress event
– Testosterone vs. Cortisol: the critical endocrine ratio
• Response to identical stress can vary between
individuals (huge challenge in rowing!)
• Response to replicated training stress may vary
depending on non-training-related circumstances
• Critical to understand an athlete’s global stress
environment in order to understand adaptive
response and modify training load
• OTS vs. Non-Functional Adaptation (Over-reach)
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Superior performance through intelligent recovery
Why Monitor Recovery?
• Equipment advantages are temporary - level
playing field
• Training information spreads rapidly: coaches
must pay attention… and innovate
• Non-training related stress is invisible
• Hard training triggers conditions for adaptations,
but adaptations happen during rest!
(Training/Rest ratio)
• Recovery awareness is a sustainable, easy way to
optimize training and perform better
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Superior performance through intelligent recovery
Training + Recovery = Gains
Motivation
Excitement
Satisfaction
Performance
Positive
Performance
Baseline
Performance
Negative
Performance
Copyright © 2010 Dr Vern Neville. All Rights Reserved.
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Superior performance through intelligent recovery
Training - Recovery = ??
Positive
Performance
Baseline
Performance
Negative
Performance
Copyright © 2010 Dr Vern Neville. All Rights Reserved.
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Stress
Fatigue
Over-reaching
Under-performance
Superior performance through intelligent recovery
Training Load/Recovery Ratio
Optimal training/recovery
Over-reaching
Performance
Under-training/over-recovery
Over-training
Injury
Illness
Training load/recovery ratio
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How does one determine the
OPTIMAL
Training Load / Recovery Ratio?
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Superior performance through intelligent recovery
Optimizing Training/Recovery Ratio
Step 1: Quantify Training Load
• Record training frequency (how
often?)
• Record training load (how long
and how hard?)
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Average power output
Total weight lifted
Average heart rate
Distance/time rowed
Total calories consumed
etc
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Optimizing Training/Recovery Ratio
Step 2. Recognize Compromised Recovery
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Elevated resting heart rate
Low energy level
Negative mood state
Reduced sex drive
Chronic URTI’s
Persistent DOMS
Poor appetite
Increased injury rate
Lethargy
Poor sleep
Body mass changes
Headaches, diarrhea, nausea
Underperformance
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Superior performance through intelligent recovery
Optimizing Training/Recovery Ratio
Step 3. Quantify the effects of insufficient recovery
• How?
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Current methods of Recovery Assessment
•
Subjective and Behavioral changes
Mood state questionnaires (DALDA/POMS/RESTQSport); Energy level questionnaires; RPE; sex drive;
sleep quality; appetite; etc
•
Physiological changes
Body mass changes; RHR; HRV; DOMS; hormone
levels; protein levels; blood stress indices; urine &
salivary analysis; immunological markers; etc
•
Neuromuscular/CNS tests
Jump test (RFD); Peak power output (PPO); etc
•
Performance
Competition times; tackles made; goals scored;
weight lifted; etc
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Quantitative Markers
1.
Resting heart rate – Resting heart rate should ideally be monitored during sleep or first thing in the morning,
before getting out of bed. Day-to-day variations in resting heart rate of approximately 5% are common and not usually
associated with fatigue or stress. Increases of greater than 5%, however, are typically reported in fatigued or acutely overreached (sympathetic) individuals.
2.
Oxygen saturation (SP02) – Normal, healthy, oxygen saturation values are between 96% and 99% at sea level
(values may be lower at higher altitude, depending on acclimatization). Although there is little evidence that correlates
low oxygen saturation levels to overtraining or fatigue, a reading below 95% may highlight the risk of anemia (decreased
number of red blood cells in the blood), which is usually associated with weakness or fatigue, or early onset of bronchialrelated illness.
3.
Body mass - Rapid reduction in body mass occurs as a result of fluid and/or substrate loss, both affecting recovery
and performance. An acute body mass loss of 2% or greater can adversely affect cognitive and physical performance.
Regular monitoring of pre-breakfast body mass aids in optimizing fluid and energy balance.
4.
Sleep - Sleep disturbances are common to athletes during periods of high training load or competition, potentially
effecting either sleep volume, quality , or both. Additionally, sub-optimal sleep can lead to compromised recovery. In this
way, sleep can be a predictive as well as a diagnostic marker.
5.
Hydration level
- Pre-training dehydration can compound the effects of prolonged activity on fluid balance.
Dehydration of 2% or more can negatively influence cognitive and physical performance and can also effect immune
status, body temperature and cardiac output. A urine ‘pee chart’ provides a useful indication of fasted hydration status.
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Superior performance through intelligent recovery
Qualitative Markers
1.
Energy level – Recent studies have established a strong correlation between subjective level of energy and a number
of markers of fatigue, including physiological, immunological and psychological markers.
2.
Mood state - General apathy, mood swings, and feelings of depression or anxiety are often indicative of fatigue,
illness or overreaching and commonly associated with underperformance.
3.
Previous training performance - Performance is the most valid indicator of fatigue or overreaching. Prolonged
underperformance is a reliable indicator of overtraining.
4.
Wellbeing - Headaches, nausea, diarrhea, and sore throat are all common symptoms of stress, fatigue and illness.
Symptoms of upper respiratory tract infections are common to athletes and if prolonged, may indicate overtraining.
5.
Muscle soreness & Injury - Delayed onset of muscle soreness (DOMS) is a normal reaction to high training
intensity, which can increase the risk of injury if followed by insufficient rest. Persistent muscle soreness may increase the
risk of overuse injury and overtraining syndrome.
6.
Appetite - Appetite typically decreases with high training load and fatigue, which can result in negative energy balance.
Inadequate carbohydrate intake can lead to earlier onset of overreaching symptoms and impaired performance, while
insufficient protein and micronutrient intake may have a direct impact on immune function, protein synthesis and
recovery from training.
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2006 ECSS Consensus Paper on
OTS Diagnostic Tools
“… the regular monitoring of a combination of performance, physiological,
biochemical, immunological, and psychological variables would seem to
be the right strategy. We therefore propose a checklist.”
“Currently there are no
definite diagnostic
tools for overreaching”
“Ideally the markers should be relatively easy to measure and not too
expensive. [Taken individually] None of the currently available or
suggested markers meets all of these criteria.”
“The subjective parameters (muscle soreness, mental and physical wellbeing) have been important in the early detection of OTS.”
- Dr. Romain Meeusen, et al
“It would be useful to have an online log [to record the markers].”
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[email protected] 978.371.1433 http://www.restwise.com
Superior performance through intelligent recovery
Recovery And Rowing: Challenges
• “Culture of suffering” – selects for durability rather than for
performance.
• Individualizing training in a group setting
• Boat speed vs. fatigue state of athletes
• Transition from heavy training loads to the pursuit of
vibrancy and freshness – the fitter you are, the more
training will be required to create adaptation
• Myth: the “sum principle” of training
• Reality: the “precision principle” of training
“I’m responding to training now,
rather than surviving it.” – Ryan Hall
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Superior performance through intelligent recovery
Recovery And Rowing: Challenges
Perception
• Racing season is short: we
must train hard right up to
championship races
• Rowing is different: we must
train harder than other
sports
• Rowing is different: specific
combination of demands
are not found in any other
sport.
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Reality
• Very little adaptation can
occur in the 3-4 weeks
before target race
• No sport violates
fundamental rules of
science and physiology
• OK. This one is true. And it
is one of the reasons that all
of us are here this
weekend!
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Superior performance through intelligent recovery
Recommendations
• Pay attention to your athletes.
• Be flexible: plans are guardrails,
not railroads
• Know when to shift from “get
tough” to “get fresh”
• Build a list of daily markers to
poll your rowers
• Dismantle the culture of
suffering – build a culture of
adaptation… which includes
suffering
• Develop a sensitive “recovery”
radar
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[email protected] 978.371.1433 http://www.restwise.com