Transcript Diapositive 1 - Team Belgium

Strategies for optimizing
recovery in swimmers
Marc FRANCAUX
Faculté des Sciences de la Motricié (FSM)
Université catholique de Louvain
M. Francaux – 091014 - 1
World records
Men
Women
20:91
23:73
14:31:02
15:22:69
± 4h50
± 5h30
Swimming
50 m freestyle
1,500 m freestyle
Open water swimming
25km
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Relative contribution of aerobic
and anaerobic energy
(Bangsbo et al. J Physiol 422: 539-59, 1990)
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Influence of massage, active and
passive recovery on swimming
performance and blood lactate
• 2 x 200 m freestyle, maximal intensity, recovery: 10 min
• 3 groups
– Passive recovery
– Active recovery
– Massage
• Active recovery >>> massage >>> passive recovery for
removing blood lactate
• Active recovery = massage >>> passive recovery for
improving swimming performance
(Rasooli et al. J Sports Med Phys Fitness 52: 122-7, 2012)
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The effect of three recovery protocols
on blood lactate clearance
after race-paced swimming
• 200 m race-paced in the main stroke
• 3 groups
– Free active recovery in water
– Active recovery in water supervised by the coach
– Land-based recovery (walking, skipping, streching)
• Conclusion: As both swimming recoveries removed more
blood lactate than the land-based recovery, swimmers
should therefore be advised to undertake a swimmingbased recovery rather than a land-based recovery.
(Lomax J Strength Cond Res 21: 2771-6, 2012)
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Comparison of swim recovery and
muscle stimulation on lactate removal
after sprint swimming
• 200 y race-paced freestyle
• 3 groups
– Passive recovery
– Active recovery in water
– Electrical stimulation
• Conclusion: Submaximal swimming proved to be most
effective at lowering blood lactate, but electrical muscle
stimulation also reduced blood lactate 20 minutes
postexercise significantly better than resting passive
recovery.
(Neric et al. J Strength Cond Res 23: 2560-7, 2009)
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My issue with these studies
• No performance assessment
• The performance is infered on the basis of blood lactate
concentration
• Less lactate = better performance !
• Lactate is the bad guy who is able to fully explain the
variance in sports performance !
What tells the true science?
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Origin of muscle lactate
ATP
Muscle
glycogen
ADP
Blood
glucose
Food
Hepatic
glycogen
Glucose 6-Phosphate
Fructose 6-Phosphate
3 ADP
3 ATP
LDH
NADH + H+ + Pyruvic acid
NAD + Lactic acid
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Why do athletes produce
lactate during exercise ?
• In vitro
O2

- In anoxia
ATP
Lactate
O2

ATP

- In normoxia
glycolysis
• In vivo
- At rest

ATP
O2  ATP

O2
- During exercise
Lactate
glycolysis
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What is acidosis ?
• Acidosis is determined by [H+]: pH = -log10 [H+]
pH > 7
alkaline
Muscle
7. 1
Sang
pH = 7
neutral
6.4
7. 4
6.7
pH < 7
acidic
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Lactate and acidosis
(d’après Sahlin et al., Pflügers Arch 367: 143–149, 1976 )
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Origin of acidosis
CH3-CO-COO- + H+ + NADH + H+
LDH
CH3-CHOH-COO- + NAD++ H+
(Robergs et al., Am. J. Physiol. 287: R502-R516, 2004)
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Acidosis and fatigue
(Westerblad et al., J Physiol 500: 193-204, 1997)
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Blood lactate removal
Lactate (mM)
Lactate (mM)
10
10
8
8
6
6
4
4
2
2
0
0
0
10
20
30
40
50
Temps (minutes)
60
70
0
10
20
30
40
50
60
70
Temps (minutes)
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In summary
• During exercise, lactate is produced because glycolysis is
activated, not necesseraly because O2 is lacking
• Lactate production consumes one H+ and therefore
contributes to limit acidosis
• Acidosis impairs only slightly muscle performance in
physiological conditions
• Lactate is removed quickly after the end of exercise and
may not explain the delayed muscle soreness
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• Postexercise recovery is important to optimize processes
such as refueling, rehydration, repair, and adaptation
• Dehydration is not really an issue for swimmers except for
open-water swimmers
• Idem for glycogen depletion
• Due to the concentric nature of muscle contractions during
swimming, there is no large muscle damages
• Conclusion: recovery from a swimming event is easy to
manage compared to other sports
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Recovery from training
sessions is less obvious !
• Training volume and muscle load are sometimes huge
•
They induce muscle soreness in the arms
• In swimmers, a special attention should be paid to the
recovery after training sessions
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Compression suits
• Heavy resistance exercise training
• Whole body compression or not
• Physiological and psychological data
• Vitality (CG > CON)
• Resting fatigue ratings (CG < CON)
• Muscle soreness (CG < CON)
• Swelling (CG < CON)
• Bench press throw (CG > CON)
• CK (CG < CON).
(Kraemer et al J Strength Cond Res 24: 804-14, 2010)
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• The main findings of these studies are that, in certain
situations, loading the cell with high doses of antioxidants
leads to a blunting of the positive effects of exercise
training and interferes with important ROS-mediated
physiological processes, such as vasodilation and insulin
signalling.
• We recommend that an adequate intake of vitamins and
minerals through a varied and balanced diet remains the
best approach to maintain the optimal antioxidant status
in exercising individuals.
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(Curr Sports Med Report 2012)
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23
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Proposal of recovery planning for
swimmers after heavy training session
Time posttraining
Intervention
Finishing
10-15 min slow pace swimming
Immediately
500 ml water + 6% CHO + 25g PRO
30-60 min
Massage
60 min
500 ml water + 8% CHO + 25g PRO
60-300 min
Whole Body Compression +
Entertainment
Dinner
Complete meal
Before sleeping
Protein bar
Goal
Vascularisation +
oxygenation +
lactate removal
Rehydration +
protein synthesis +
glycogen repletion
Well-being
 Muscle soreness
Psycological
recovery
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Thank you for your
attention !
Marc FRANCAUX
Faculté des Sciences de la Motricité (FSM)
Université catholique de Louvain
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