Monitoring and management of recovery

Monitoring and managing recovery
Copyright Dr. Mark McKean ‐ USC 1
COPYRIGHT MARK MCKEAN UNIVERSITY OF SUNSHINE COAST
Monitoring & Management of Recovery Training
Dr. Mark McKean PhD AEP CSCS RSCC*E
INTRODUCTION
 Scientists have struggled to provide a single definition of
fatigue because of the broad range of physiological, cognitive,
and emotional states integral to human performances.
 There is increased awareness that the rate of recovery from
fatigue is a gauge of a person’s response to stress.
 Recognition of fatigue and how it is managed in both training
and performance contexts, is the basis of recovery.
 The way that fatigue is expressed reflects the type of training
undertaken, the performance environment and lifestyle issues
affecting the individual.
RECOVERY CURVE
Periodization, Bompa 1999
RECOVERY TIMELINE
 Recovery of biological parameters and substances occurs
sequentially
 HR and BP return to normal 20‐60 min
 Glycogen takes 10‐48 hrs after aerobic work and 5‐25 hrs
after anaerobic intermittent activity
 Proteins take 12‐24 hrs
 Fats, vitamins, minerals, enzymes take more than 24 hrs
 Moving from first third to last third may take several
minutes to several months depending on energy system
taxed, short term fatigue, and long term overtraining.
 When someone performs recovery measures within 6‐9
hrs or sooner, they facilitate super compensation
through accelerated recovery
SUPER-COMPENSATION THROUGH
ACCELERATED RECOVERY
Training for Speed and
Endurance 1996

FATIGUE IS NECESSARY
 Part of the adaptive process
 Trainers aim to expose clients to many types of fatigue
to develop their fitness.
 Once recognised how you go about promoting recovery
determines the clients return to normal functioning and
improved adaptation
METABOLIC FATIGUE
 Results from fatigue of energy supply systems namely
energy stores such as fuel and fluids.
 Associated with high volumes of training
 Can develop over a long session, many sessions, or
many days
NEURAL FATIGUE
 Result from fatigue of peripheral and/or central nervous
system.
 PNS fatigue (muscles) occurs after short but high intensity
sessions (often without metabolic fatigue) or very long low
effort sessions.
 Results in loss of force or power and slower responses
 CNS fatigue occurs from low glucose levels, poor motivation
or injury.
 Results in slower processing of information and reduced
drive
PSYCHOLOGICAL FATIGUE
 Can occur with neural fatigue or separately.
 Can result from external stressors such as home life,
exams, finance, relationship issue.
 Results in low self esteem, low confidence, poor
communication, increased anxiety
ENVIRONMENTAL FATIGUE
 Normally associated with travel and being exposed to
different conditions, time zones, climates etc..
 Can accelerate onset of fatigue
 Results in an inability to get up and get going, sensitivity
to light, tiredness
MONITORING FATIGUE
 Needs to occur from both trainer’s and client’s
perceptions
 Client self assessment is the most important
 How do you monitor your clients fatigue
 Daily records – HR, sleep, soreness etc.

SIMPLE FEEDBACK
Happiness 
Training 
COPYRIGHT MARK MCKEAN UNIVERSITY OF SUNSHINE COAST COPYRIGHT MARK MCKEAN UNIVERSITY OF SUNSHINE COAST
Athlete Feedback Tracker for CRCP
What was your perception of how hard you thought the coaching/training session was (1-5 using the RPE scale on the left)
RPE 25/08/2013 1/09/2013 8/09/2013 15/09/2013 22/09/2013 29/09/2013 6/10/2013
End
Phase 2
5 Very Hard SESSION TYPE RPE RPE RPE RPE RPE RPE RPE
4 Hard Kayak #DIV/0!
3 Somewhat Hard Gym #DIV/0!
2 Moderate Cross Train #DIV/0!
1 Easy Ski #DIV/0!
Swim #DIV/0!
Cycle #DIV/0!
Run #DIV/0!
Saturday Special #DIV/0!
Overall #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!
PADDLING
1
2 #DIV/0!
3
Paddling
Quality
Great Good OK Poor Terrible
4 5 4 3 2 1
5 #DIV/0!
6 Attitude to training Great Good OK Poor Terrible
7 5 4 3 2 1
8 #DIV/0!
9 Fatigue Really tired Tired Not tired
10 5 4 3 2 1
11 #DIV/0!
Soreness Really sore Somewhat sore Not sore
5 4 3 2 1
#DIV/0!
Rate your soreness
How many sessions did
you paddle this week?
How well did you
paddle?
Rate your motivation
Rate your fatigue
Training Week ending Sunday
Activity Selection
RPE
SESSION
RPE Activity RPE Activity RPE Activity RPE Activity RPE Activity RPE Activity RPE Activity RPE Activity RPE Activity RPE Activity RPE Activity RPE Activity
AM 1 3 Strength 5 Ride 1 Skipping
AM 2 3 Tennis 3 Tennis 2 Dynamic Flexibility
MID 1 2 Skipping
5 Very Hard MID 2
4 Hard PM1 4 Core 2 Dynamic Flexibility 4 Strength 2 Dynamic Flexibility 5 Ride
3 Somewhat Hard PM 2 1 Recovery 3 Strength 3 Tennis 4 Strength 2 Tennis 4 Yoga 4 Strength 2 Tennis 3 Yoga
2 Moderate EVE 4 Core 4 Yoga 3 Core 3 Core 3 Yoga 3 Core 2 Core
1 Easy Overall 3 #DIV/0! 3 4 3 2 4 4 #DIV/0! 3 2 3
Using the scales above each section please provide a rating for how you felt
1 Skipping Sleep Quality Great Good OK Poor Terrible
2 Ride How well did you sleep? 5 4 3 2 1
3 Run
4 Dynamic Flexibility
5 Yoga Sleep Duration
6 Core How many hours did you sleep for?
7 Tennis
8 Recovery
9 Massage Total Time on court
10 Strength How many minutes did spend training today in total?
11 Other
Tennis Quality Great Good OK Poor Terrible
How well did you train? 5 4 3 2 1
Attitude to training Great Good OK Poor Terrible
What is your motivation level today? 5 4 3 2 1
Perception of FATIGUE Extreme Very Somewhat A little None
Feeling of tiredness/lethargy through the day 5 4 3 2 1
Muscle Soreness Extreme Very Somewhat A little None
How sore do your muscles feel? 5 4 3 2 1
Food Quantity
Today I ate … than usual
Food Quality Great Good OK Poor Terrible
How well did you eat? 5 4 3 2 1
Hydration Levels Very Light Straw Coloured Very Dark
Upon waking my urine colour was…
Heart Rate on waking
Upon waking my HR per minute was…
Weight each morning
Upon waking my body weight in Kg was…
Illness (Do you feel sick? If yes, write or type the letter 'Y' in the box. If no, leave blank)
Injury (Are you injured? If yes, write or type the letter 'Y' in the box. If no, leave blank)
y
67
to the nearest Kg
?
? 52 55 55 60 54 50 54 56 60
count for 15 sec and multiply by 4
2 3 2
1 2 3
2 2 3 1 3 1 2
4 4 33 4 3 2 3
2 2 3
5 4
1 2 3
2 3 2 3 2 2 1
More Same Less
2 1 2 1
42 1 1 3
3 0 0 1 1 1
3 1 1 3
3
4
4 23 4 4 3 4 4 4
3 30 3 4 4
90.00 90.000.0 90.0 120.0 90.00
8.0 8.0 10.0 7.0 7.07.0 10.0 7.0 7.0 7.0
4 4 5 4 4 3 5 4 3 5
Activity Selection
Saturday Sunday Monday TuesdayPerceptions Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday
TuesdayWednesday Thursday Friday Saturday Sunday MondayFriday Saturday Sunday Monday Tuesday
30/08/2013 31/08/2013 1/09/2013 2/09/2013 3/09/2013Training Date 23/08/2013 24/08/2013 25/08/2013 26/08/2013 27/08/2013 28/08/2013 29/08/2013
CHOICE OF RECOVERY
TECHNIQUES
 Depends on
 Residual fatigue accumulated
 Where in training block they are
 Intensity and volume of training block
 Recovery ability to date
 Energy system taxed or utilised
 Aerobic or anaerobic, biological or neural
 Time of day
 Late at night may change options you use so as not to disrupt
sleep
SLEEP – PASSIVE REST
RESEARCH
 Sleep has been shown to reinforce the synchronisation of human
circadian rhythms, which means that physically active people have a
stronger circadian rhythmicity than those who are sedentary.
 Sleep and exercise also have strong relationships that are independent of
the biological clock.
 Athletic performances have been shown to be dependent upon both the
quality and the quantity of sleep that has been taken before the
competition.
 The detrimental effects of sleep deprivation are shown by increased
lapsing, cognitive slowing, memory impairment, decreased vigilance and
sustained attention, and shift in optimum response capability.
 Its effects on physical performance are manifested as a decline in the
ability to perform maximal exercise.

 Aerobic and anaerobic pathways are both affected, as are fatigue and recovery
processes.
 Sleep deprivation can also phase shift and decrease the amplitude of many
individual rhythms.
 All these effects are dependent on the timing and the length of the waking state,
but many of them are seen after only few hours of sleep deprivation.
 Exercise by itself has been shown to have an impact on subsequent sleep. Sleep
latencies and fragmentation are reduced and the deep slow wave sleep is
increased.
 It is beyond doubt that athletes need more sleep than sedentary people, and so
athletes, in order to perform optimally, need to respect the ‘‘rules’’ imposed by the
circadian pacemaker for establishing consistent sleep periods.
 (Davenne 2008)
HOW MUCH SLEEP?
 Adolescent in heavy training 10‐11 hrs nightly
 7‐9 typically most adults nightly plus up to 1hr daily
 More if sick or in heavy training
 Too much can slow CNS (increased melatonin)
 Too much or too little leaves people feeling lethargic and
always tired
 Affected by:
 late nights,
 sleeping in,
 sleeping too long through the day
 Irregular meal times and habits
 Jet lag
ACTIVE V PASSIVE REST
NATURAL RECOVERY
 Active Rest
 Aerobic activity at 60% of MHR
 Jogging 10 min removes 62% of accumulated BLa
 Jogging a further 10 min removes a further 26% of
accumulated BLa
 Active rest deflects attention from a previously excited
nervous centre, so using antagonists in active rest is
important.
 Passive Rest
 50% accumulated BLa removed in 20 min instead of 88%
from active rest
 9‐10 hrs sleep required per 24 hr period. Can allow for up
to 1hr through the day.
 Sleep patterns critical – melatonin (sleep hormone)
released according to circadian rhythms (Stokkan & Reiter
1994)
 Light room or inconsistent sleep patterns major cause of
poor sleep recovery

STRETCHING
WARM UP STRETCHING
 Stretching before training/sport should generally be
more dynamic and movement specific
 PNF or static stretching can leave muscle fatigued and
result in poor training or potential injury due to fatigue
and resulting compensations.
 Trend ids for dynamic warm up routines and movement
pattern type drills
 Whilst more specific and sound in concept, yet to be
proven
COOL DOWN STRETCHING
 Stretching after training has polarised opinion of many
 Shown to have no effect on DOMS
 My methods
 Speed‐power‐strength sessions
 Aerobic, low intensity sessions
RESEARCH
 To maximise strength gains in the early phase of
training, novice lifters should include static stretching
exercises to their resistance training programs
(Kokkonen, 2010 JSCR)
 Conflicting evidence over the value of either static or
active as a warm up and its effect.
IMPROVING FLEXIBILITY
 Stretches should be at low effort and held for an
extended time or PNF
 2‐3 times in specific stretch session separate to all other
training
 My methods for self stretching
 No real warm up required
 2‐3 stretches held for 10‐15 min each at low stretch
AIS RESEARCH
 Cold water immersion (CWI) and contrast water
therapies (CWT) appear likely to assist recovery of
exercise performance more than hot water immersion
(HWI) or thermoneutral water immersion (TWI)
 Unclear which method is most effective (Sports Med 2013
Versey)

PHYSICAL THERAPIES
MASSAGE
 Delayed‐onset muscle soreness was significantly less for
the massage condition
 Massage treatment had significant effects on plasma
creatine kinase activity, with a significantly lower peak
value at 4 days post exercise
 No significant effects of massage on recovery of muscle
strength and ROM were evident. (Zainuddin et al
2005)
 Most studies contain methodological limitations including
inadequate therapist training, insufficient duration of treatment,
few subjects, or over or under working of muscles that limit a
practical conclusion.
 The research literature to date is insufficient to conclude whether
massage facilitates recovery from a fatiguing effort.
 Both tissue healing and a psychological effect of massage are
areas that may prove promising with further research.
 Results from published literature support a positive trend for
massage to benefit athletic recovery and performance; further
research into sports massage, especially well‐designed studies
utilizing therapists specifically trained to administer this type of
therapy, is warranted (MORASKA . A, Journal of sports medicine and physical fitness 2005 )
 Cyclist trial for MVO2 (MONEDERO J. DONNE B, International
journal of sports medicine 2000, vol. 21, no 8, pp. 593‐597)
 Performed 2 x 5 km with 20 min rest and different recovery
methods
 Combined recovery (massage & active rest @ 50% MVO2)was
the most efficient intervention for maintaining maximal
performance time during T2
 Active recovery was the best intervention for removing BLa.
HYDROTHERAPIES
HEAT THERAPIES
 Saunas, heat packs, steam baths, heat lamps, hot bath
 Steam baths & saunas affect nervous system and
endocrine systems and also stimulate release of growth
hormone
 Direct heat or hot showers or baths (36‐42o C) for 8‐10
min relax muscles and improves local blood circulation
 Saunas penetrate 4 cm deep and promote removal of
toxins, improve sleep, and normalise body metabolic
processes

 Heat also warms CNS promoting recovery between the
brain and muscles
 Usually 5‐20 min in contrast with 1‐2 min cold shower.
(Francis & Patterson 1992)
 DO NOT apply heat after immediately training or injury
as it increases sensitivity of damaged muscle tissue to
calcium and can cause same effect as a fever
COLD THERAPIES
 Apply cold therapy immediately after training and
no later than 2 hrs after training for 15‐20 min
 Best areas for cold therapy are those areas
requiring the longest time to regenerate, such as
weak muscles, muscles with FT fibres, and
tendinous units
 May use ice massage, cold packs, crushed ice, cold
pools.
 Reflex vasodilatation of up to 2 hrs
 Blood flow increases with superficial cold
application and decreases when cold is applied to
large skin surface areas.
 Motor performance is affected by temperature with
a critical temperature being around 18 degrees C,
above and beneath which muscle performance
decreases.
 There is a critical temperature for the application of
cold with inflammation and oedema increasing at
temperatures below 15 degrees C. (Meeson & Lievens
Sports Med 1986)
 Cold water immersion minutely reduced the
decline of next day running performance, yet
individual variability existed. (Bosak et al Med Sci
Sports Med 2006)
 As measured by changes in serum creatine
kinase, lactate dehydrogenase concentrations,
and cytokines pathway, short‐term cold air
exposure was found to improve recovery from
exercise‐induced muscle injury and/or damage
associated with intense physical training. (Banfi et
al Jtherbio, 2008)
WATER IMMERSION
 Immersion of a body in core‐temp neutral (34oC ‐ 36oC)
water results in marked changes in the circulatory,
pulmonary, renal and musculoskeletal systems as a
result of increased hydrostatic pressures
 Better results for whole body (head out) immersion
rather than partial immersion as increased pressure is
proportional to the size of the immersed body parts
 With temperatures below 20oC there is an increase in
both heart rate and blood pressure.
 a range of 10oC – 15oC for cold water is the optimal
operational range for cooling soft tissues
 As water temperatures increase above core
temperature, cardiac output increases and this leads to
an elevation in heart rate but to a decrease in blood
pressure

CONTRAST BATHS/SHOWERS
 Induce a pumping action within the muscles by
alternating vasoconstriction and vasodilatation providing
relief for pain and localised muscle spasm.
 Temp should be
 Cold 10‐150
 Heat 35‐380
 Heat is applied 3‐4 times longer than cold
 However, the conflict of literature makes it
difficult to give a conclusive mechanism.
 Additionally, the guidelines of the duration
spent in each water condition, the repetitions,
temperature, the use of underwater jets, the
learning and training effect of the body
adapting to the hot–cold contrast therapy all
need to be vigorously investigated before it can
be claimed as an accelerant for aiding recovery.
(Cochrane, Physical Therapy in Sport 2004)
 Relative to a moderate‐intensity active recovery,
contrast temperature water therapy decreases BLa
concentration, exercise and recovery heart rate, but has
little effect on subsequent repetitive sprinting
performance performed 1hr later. (Hamlin JSAMS
2007)
RESEARCH RUGBY LEAGUE
 This study investigated the relative efficacy of postgame
recovery modalities on jump height performance and
subjective ratings of muscle soreness and muscle
damage at 1, 18, and 42 hours after professional rugby
league competition games.
 Contrast water therapy was more effective compared
with CWI on the recovery of muscle soreness and
creatine kinase by 42 hours postgame.
 Based on these findings, CWT recovery is recommended
post match for team rugby sports. (JSCR 2013 Webb)
COMPRESSION GARMENTS
PRESSURES
 There are significant differences in compressive
pressures between clinical and commercial sports
compression garments.
 Medical grade garments have a minimum pressure of
18mmHG with 3 to 4 grades of increasing pressures up
to 48mmHG121 whereas commercial sports garments
have less than 18mmHG pressure and are classified as
“mildly therapeutic

BENEFIT
 Compression garments have been shown to:
 reduce post exercise oedema following eccentric work
 reduce sensations of ensuing muscle soreness,
 aid recovery of soft tissue injuries.
 reduce perception of fatigue,
 enhance clearance of blood lactates and creatine kinase compared to passive
recovery.
 Some preliminary research has indicated cutaneous afferent and biomechanical
benefits of compression on motor functionality.
 However there is no evidence that wearing such garments during training or
competition improves performance,
OTHER THERAPIES
 Oxygenotherapy – use of yoga and respiratory
exercises, as well as artificial O2 to replenish
levels
 Aerotherapy – use of negatively ionised air to
facilitate recovery, relax CNS, stimulate
serotonin, stimulate immunoglobulin and
increase work capacity. Active rests at
subalpine altitudes, or walking through parks
and forests, near lakes and beaches, also work
 Acupuncture & Acupressure – help restore proper
energy flow, promote healing and harmony.
 Chemotherapy – use of vitamins to supplement energy
needs
RECOVERY STRATEGIES
(CALDER 2010)
METABOLIC FATIGUE
 Rehydrate & refuel (including small amounts of protein
as well as carbohydrates) before, during & after training
 Use contrast temperature showers, pool, or spa, and
active recovery activities to increase metabolism
 Meal within 1‐2 hours of training & monitor hydration
PNS FATIGUE
 Rehydrate & refuel before, during & after training
 Within 5 – 15 minutes after training use a spa or shower
with jets focused on the large & fatigued muscles such
as legs, shoulders and arms
 After training or later in the day – massage large muscle
groups & include some jostling / light shaking
techniques

CNS FATIGUE
 Steady & regular intake of carbohydrates during training
& after training to maintain normal blood glucose levels
to aid decision making
 After training – unwind, listen to music, visualisation
 Rest with reduced cognitive stimulation
PSYCHOLOGICAL FATIGUE
 Focus on process rather than outcome performance
measures
 Debrief by identifying 1‐3 things that worked well and 1‐
3 that need more work
 Take mind off training with escapist or funny movie, TV.
book, or socialize with family & friends
 10‐15 minutes before bed – switch‐off –from the day by
using relaxation techniques
ENVIRONMENTAL FATIGUE
 Preparation planning will minimise fatigue
 Stay hydrated and refuelled
 Stay cool in the heat ‐ use a pool, shade, iced towels,
etc..
 Keep moving as much as possible on long journeys
 Minimise visual fatigue by wearing sunglasses outside &
limiting time on computers & play stations
MONITORING RECOVERY
CHECK LIST
 Daily
 Record in tracking chart, weight, HR, sleep, other scores
as required
 Sleep patterns within 1 hr of normal
 Ensure prepared for each session – fuel and equipment
 Ensure training spaced adequately for the day
 Use some recovery method each day

 Weekly
 Track training loads and outcomes
 Include one rest day
 Monitor well being
 Determine training focus and goals
 Enjoy some non sporting social activity
DR MARK MCKEAN PHD
 Research Fellow
 University of Sunshine Coast ‐ Fitness Research
 mmckean@usc.edu.au

Monitoring and management of recovery

Recommended

Recommended

More Related Content

Similar to Monitoring and management of recovery

Similar to Monitoring and management of recovery (20)

More from Mark McKean

More from Mark McKean (13)

Recently uploaded

Recently uploaded (20)

Monitoring and management of recovery