Date post: | 08-Sep-2014 |
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Sports |
Upload: | parkside-sports-physiotherapy |
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aims
• Understand what recovery, over-reaching, over-training syndrome mean
• Understand how they happen
• Find out what steps we can take to optimise recovery and prevent over-training
• Find out what we can monitor to identify over-training before it’s too late.
Recovery: key defining features (Kallus and Kellmann, 2000)
• Process in time, dependent on type and duration of training stress
• Depends on reduction of stress, change of stress, or a break from stress
• Specific to individual and depends on individual appraisal
• Can be passive, active or pro-active
• Closely tied to situational conditions
AIS: $17 million recovery and swim centre
QAS: $10 million recovery centre in 2008
US Olympic Training Centre, Colorado Springs
Over-reaching
• Accumulation of training and/or non-training stress
• Short-term decrement in performance capacity
• Restoration of performance may take several days to several weeks
• Functional vs non-functional
• Jeukendreup: performance plus mood disturbance
Overtraining
• Accumulation of training and/or non-training stress
• Long-term performance decrement
• Restoration of performance can take several weeks to months
Overtraining symptoms may include
• Depressed mood
• General apathy
• Decreased self esteem
• Emotional instability
• Impaired performance
• Restlessness
• Irritability
• Disturbed sleep
• Weight loss
• Fatigue
• Loss of appetite
• Increased resting heart rate
• Increased vulnerability to injury
• Hormonal changes
• Lack of supercompensation
• Susceptibility to infection and depressed immune response
Facets of over-reaching/training
• Physiological
• Biochemical
– No single marker diagnostic
– Reduced sympathetic nervous system response (adrenal fatigue)
• Psychological
– Altered mood states
• Immunological
PRE-REQUISITES FOR ADAPTATION
• Training
– Intensity
– Volume
– Frequency
• Next session timed with peak of supercompensation part of curve ie allow time for recovery and “overshoot”
• Re-set baseline at higher level
• Athlete healthy
Coping mechanisms Stress
Sport Social
Work Friends
Study Health
Family Travel
Money Growth
Positive effects
Negative effects
Stress
Finite capacity
Monitoring Training
• Heart rate : – average,
– %max,
– %lactate threshold
– Time in different zones
• Run/swim pace, TT
• Power: IF, NP, TSS, CTL
• Time
• Distance, Speed
Measuring recovery/overtraining
• Physical measures
– “Performance decrement” universal
– Resting HR unreliable
– Sleeping HR increased
– Submax HR unclear
– Maximal HR reduced
– Body weight
– Biochemistry: lactate, hormone levels
– HR variability (sympathetic vs parasympathetic nerve input to heart)
Psychological measures
• POMS, cumbersome, difficult to interpret
• TQR, similar to RPE scale
• DALDA, self administered, sensitive to over-training
• Evidence that psychological changes are evident early in overtraining
• Key is to pick up over-reaching/training before it is established, with a test that doesn’t worsen fatigue or training stress
DALDA
• Daily analysis of life demands for athletes
• Self reported stress index
– Sources: sport and non-sport
– Symptoms
• Identifies sources of stress
• Identifies changes in stress levels, both excessive and inadequate training stress
• Understood by Year 6 students
DALDA PART A
Stress source Worse than normal Normal Better than normal
Diet
Home life
School/college/work
Friends
Training & exercise
Climate
Sleep
Recreation
Health
DALDA Part B: Symptoms
Muscle pains Weight
Technique Throat
Tiredness Internal
Need for a rest Unexplained aches
Supplementary work Technique power
Boredom Enough sleep
Recovery time Between sessions recovery
Irritability General weakness
DALDA Part B
Interest
Arguments
Skin rashes
Congestion
Training effort
Temper
Swellings
Likeability
Running nose
Adaptation vs overtraining
• Majority of body’s resources dealing with training loads
• Resistance to other stresses reduced
• Maximum adaptation: baseline number of sources and symptoms reported as “worse than normal”
• Acute overload: transient increase, reduces next day
• Over-reaching: score remains elevated for 4 days. Need to reduce training.
Other benefits
• Jet lag monitoring
• Undertraining
• Taper/Peaking
– Worse than normal reduces, better than normal increases
Does it work??
• Cyclists (Halson et al, 2002)
– overtrained for middle 2 weeks of 6 week block
– Trained 7 days, tested 5 days (V02 max, 1 hr TT, Intermittent max test (2x 10min intervals)
– Doubled training volume, all in HR Zone 3,4,5
– Lower V02max after 2nd week only, incr RPE
– Lower max power
– TT performance 10% worse,
– No change lactate, fuel used, hormone levels
– Increase DALDA scores 3-7 days into intensive training
Does it work?
• Triathletes
– Overreached, training increased 290%
– DALDA, 5 bound test increased in association with reduced 3km run TT and 3 day average training load.
– No change in submax HR, lactate, between groups
Conclusion
• Psychological measures are useful non-invasive, non exerting measure to detect early stages of over-reaching/overtraining
• My proposal:
RECOVERY METHODS
• Physical
– Stretching
– Active recovery
• Passive
– Massage
– Compression wear
• Hydrotherapy
– Cold immersion
– Contrast immersion
• Recuperative
– Adequate sleep
– Daytime naps
– Meditation,
– Self-hypnosis,
– Yoga
– Relaxation
• Dietary
Stretching
• No studies looking at passive stretching and recovery
• Anecdotal evidence: reduces sensation of muscle tightness and soreness
• Sustained stretches 30secs+
Active recovery
• Low intensity aerobic exercise
• Helps lactate clearance (likely to clear anyway by next session)
• Expends energy
• Impractical/unattractive for most endurance athletes
• Incorporate walk at end of session?
Massage
• Reduces muscle force production, increased confusion, decreased vigor on POMS
• Reduced muscle soreness
• Decreased DOMS symptoms, CK release, muscle soreness, swelling. No change flexibility or strength
• Improved recovery HRV, diastolic BP
• No change lactate clearance, better fatigue index on Wingate test
Massage
• Recovery of HRV and diastolic blood pressure
• Decreased soreness biceps after eccentric exercise. No change strength or flexibility
• Decreased soreness hamstring.
• Lack of vigor and increased confusion post-massage, decreased quads activation.
• Improved immune function
Contrast/cold immersion evidence
• Varied findings:
• Lactate clearance, decreased HR, no change
in sprint performance in Rugby players
• Lactate clearance in cyclists
• better performance sprint & TT over 5 days
cycling with cold and contrast
Contrast/cold immersion evidence
• No change leg power, HR, temperature. Better perceived recovery and “lighter legs” in soccer players with cold/active recovery
• Cyclists: no change TT performance, lactate, inflammatory markers. Increased immune response with cold. Perception of recovery better with cold
• Basketball: cold > stretch and CHO > compression for sprint and jump
Cold and contrast protocols
• Cold: 1 minute cold immersion, 2 minutes standing. Repeat x 4-5
• Contrast: 2 minutes hot, 1 minute cold x 4-5. Finish on cold
• Don’t use:
– cold or virus,
– bruised,
– heart disease,
– recent injury
Compression
• Very mixed findings on effect of compression garments. Variety of brands tested.
• Different protocols: – Submax and max running
– Eccentric muscle damage (box jump plyos)
• UK: reduced deficit in jump performance, quads strength, better muscle pain scores, no change in creatine kinase
• Charles Sturt: no change repeat sprint, bounding, muscle strength, HR, RPE, lactate, CK. Better muscle pain scores
Compression: suggested mechanisms
• Increase venous circulation
• Reduce swelling in lower limbs (travel, standing occupations)
• Remove muscle damage by-products
• Reduce blood lactate accumulation
• Reduce muscle oscillation/vibration
• Suggested protocol: air travel, post exercise
Recuperative
• Yoga
– Shifts ANS to parasympathetic, changes HRV
– Improves quality of next sleep
• Meditation
– Reduces stress hormone levels
– Decreased blood pressure, stress levels
– Structural changes in brain stress centre
Sleep
• Need 6.5-8.5 hours per night
• 3-5 90 minute cycles of REM and non-REM sleep
• Stage 3 sleep: release of growth hormones from pituitary gland, immune system response. Time for fighting disease and tissue repair.
Sleep tips
• Turn clocks away from sleeping position
• Turn off mobile phone
• Don’t work in bed: sleep or sex only
• Reduce caffeine late in day
• Avoid high protein food and large meals a few hours before bed
• Develop consistent schedule, slow down 30 mins before bed
• Cool room
• Naps : 20 minutes at 2pm
• Milk and sit in dark if can’t sleep
Shift workers
• Nap at work
• Avoid morning light
– Drive straight home to bed
– Wear sunglasses
• Make arrangements to sleep
– Family
– Room
– appointments
• Schedule a recovery day
SUMMARY
• Nutrition
• Ice bath/contrast
• Compression after session
• Massage when you feel necessary
• Stretching when you feel tight
• Stimulate parasympathetic nervous system with relaxation strategies
• Be aware of signs of poor recovery and make changes early