Professional Documents
Culture Documents
Calder Faster Higher Stronger PDF
Calder Faster Higher Stronger PDF
Angela Calder
Recovery and
Regeneration
“ Recovery is what you
do between training
sessions and races so
that you can train
hard and perform
well at the next
session.
”
Cross country skier
actionplus
The main role of recovery is to help athletes adapt faster to training by reducing
any performance fatigue that they experience, so they can bounce back and be The astute coach will design programmes specifically to expose the
athlete to many varieties of fatigue in order to extend the athlete’s
ready for the capabilities to perform.
next session or event. This process is a critical step in the overcompensation
model.
Recognising Fatigue
Prescribing training loads is a complex matter and coaches and athletes
spend considerable time developing appropriate programmes to suit both
the developmental stage and performance level of an athlete. However,
Figure 1: Overcompensation model: the principle of recovery
identifying the ensuing fatigue from different types of training and stress
tends to get much less attention and may even be overlooked by either or
Unfortunately, the recovery component of the overcompensation model is
both the coach and athlete. A good coach understands not only what is
often neglected when athletes and coaches focus more on training loads
being stimulated but also what is being fatigued.
and work. In such instances, the recovery or adaptation phase is left to
chance rather than undertaken as part of the training programme. There are several categories of training and competition fatigue for
However, both work and recovery are very important stages of the coaches and athletes to consider (Table 1 overleaf). If the coach can
adaptive process. Without the appropriate training stimuli there would be recognise the main causes of fatigue and the corresponding expressions
no improvement in performance and no resulting fatigue. To maximise the of these in the athlete, then very specific recovery and regeneration
potential for athletes to learn, adapt, and improve, it is important for them strategies can be selected to deal with this fatigue.
to start any training session or event in a non-fatigued state.
FHS
12
030173 FHS Issue 22 12/10/03 8:59 am Page 13
Sleep for Recovery and as a training diary, and regular Post-competition Recovery nutritional requirements of the
Regeneration coach and athlete evaluation Strategies athlete. The amount, type, and
meetings should be established availability of foodstuffs need to be
Passive rest, particularly the role The guidelines for
before the beginning of the training identified before the journey
of sleep as a regenerative post-competition recovery are
year. If the athlete is struggling to commences. Pre-planning will
strategy, is often misunderstood identical to the post-training
cope with training, extra recovery enable the coach and athlete to
by coaches and athletes. A good strategies with the addition of
strategies may be needed, but if identify what needs to be brought
night’s sleep of seven to nine more psychological recovery
the athlete is adapting well then the to the competition venue for
hours for adults and eight to ten strategies. A short post-event
basic strategies outlined in Table 2 consumption during and after
hours for children, is probably the debriefing after a game or race
on page 15 should suffice. A competition. The availability of
most important recovery mode. followed by some unwinding
proactive approach to evaluating facilities such as showers, pools,
Too much or too little sleep, or activities such as music,
the training and adaptation spas, ice-making machines,
long periods of sleep during the visualisation, a movie, relaxing
responses of the athlete can physiotherapists or massage
day, can restrict the athlete’s massage, or other relaxation
promote maximum development therapists can be identified in
ability to adapt to training. techniques is important.
and minimise the chances of under advance. More often than not,
The ability to recovery
performance, illness and injury. most of these services and
psychologically post-event is
Sleep is the most facilities are less accessible so
particularly important during
undervalued and athletes must rely more heavily on
Post-training Recovery tournament situations, especially if
mismanaged regenerative their own resources.
Ideally, athletes should use simple these last several days.
strategy.
manageable recovery routines The simple recovery routines
If there is access to a pool then
after every training session and developed in training can also be
10–15 minutes of light movements
post-competition based on the replicated on the road and should
During the deep stages of sleep, focusing on putting the major
availability of facilities and follow the same protocols:
reparative hormones such as the joints through a normal range of
human growth hormone, help services. These can range from movement, is an excellent form of 1 Recover metabolic fatigue by
regenerate stressed muscles and situations where the athlete or active recovery. Similarly, if there re-hydrating and refuelling as
connective tissue (tendons, coach provides everything, to is access to a spa and plunge soon as possible.
ligaments, and fascia). The situations with optimal facilities, pool a routine of three to four
such as access to a 2 Recover neural fatigue by
immune system is also boosted by minutes in the spa and 30–60
physiotherapist, massage using some form of
the hormone melatonin during the seconds in the cold plunge,
therapist, spa or swimming pool. hydrotherapy, such as a
middle of the night, but too much repeated three times, is an
shower, or pool, spa, sea,
of this hormone through excellent way to recover high
stream, or lake, and do some
oversleeping can make the athlete Educating athletes to lactate levels and to unwind
light active and static
feel sluggish and even depressed. hydrate before, during, and psychologically. Please note:
stretching, some self massage.
The lighter stages of sleep help to after training and temperatures for cold pools or
reinforce the neural pathways that competition, is extremely baths do not need to exceed 10oC 3 Recover psychological fatigue
have been stimulated during important. Often water is to have a positive effect for by unwinding with music,
training. Dreaming states occur not sufficient and drinks metabolic recovery. visualisation, a book, or movie.
throughout the night and these containing carbohydrate,
help athletes to sort through electrolytes, and protein are Recovery Strategies on Summary
emotional and social issues that more beneficial. the Road
they have experienced so they Every training session is
feel less stressed in the morning. Thorough reconnaissance before important. It is an opportunity for
travelling can minimise problems athletes to maximise their sporting
Disruptions to good quality sleep associated with travel fatigue, and potential if they start training or
through illness, mismanagement locating appropriate competition sessions in a
of sleeping times, or excessive services and fatigue-free state. Recovery
alcohol consumption can interfere l us facilities. The strategies are aimed at helping
with the athlete’s ability to cope np
tio first priority athletes reduce residual training
ac
with training and lifestyle stresses. to cover fatigue and stress. Coaches can
Coaches should educate athletes is the help this process by educating
and parents of athletes about the athletes about recovery strategies
role and benefits of a good night’s and teach them how to plan and
sleep. manage these for themselves.
FHS
13
030173 FHS Issue 22 12/10/03 8:59 am Page 14
FHS
14
030173 FHS Issue 22 12/10/03 8:59 am Page 15
l us
• Shower, spa or bath to relax muscles np
it o
ac
• Relax in the evening, eg listen to music, TV, switch-off from the day’s activities
Unwind in the Evening
• Best time to do long held static stretches and PNF
• Self massage, especially legs, feet and hips.
www.ask.net.au
Further Reading
Free coach and athlete resources and information on
Biography
FHS
15