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RESTORATION AND REGENERATION FOR PEAK PERFORMANCE

RESTORATION AND REGENERATION FOR PEAK PERFORMANCE. Ralph Vernacchia, Ph.D. USATF Sport Psychology Center for Performance Excellence Western Washington University. OVERVIEW. Restoration Assessment The “Underrecovered” Athlete Basic Interventions The Road to Beijing. Education.

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RESTORATION AND REGENERATION FOR PEAK PERFORMANCE

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  1. RESTORATION AND REGENERATION FOR PEAK PERFORMANCE Ralph Vernacchia, Ph.D. USATF Sport Psychology Center for Performance Excellence Western Washington University

  2. OVERVIEW • Restoration Assessment • The “Underrecovered” Athlete • Basic Interventions • The Road to Beijing

  3. Education Athletic Performance & Regeneration Ethics Assessment Goals Performance & Recovery Development & Restoration

  4. RESTORATION BASICS • Quality training requires quality rest • Mature athletes “listen to their bodies” and trust what they hear!

  5. TIPS FROM THE TOP • Watch for the signs that you’ve overdone it…study your running diary and review your lifestyle over the past few weeks” • “…I really have to listen to my training partners, who warn me to cut out of a workout before I go over the edge.” Joan Benoit Samuelson, USA 1984 Olympic Marathon Champion

  6. TIPS FROM THE TOP • “Once, I didn’t listen and a bad track workout set the stage for a spoiled marathon. I kept trying to make up ground from this one effort, despite the fact that I had been ill and clearly had not recovered…Don’t make this common mistake.” • “When you’re tired, it’s better to run less” Joan Benoit Samuelson, USA 1984 Olympic Marathon Champion

  7. ENERGY MANAGEMENT “When the elements are just sucking the energy out of your body, it’s all about management, …You also had three very talented runners that were conserving themselves. It really came down to who conserved the most energy and had something left at the end of the race .” Dan Browne 2004 Olympian—Marathon and 10K

  8. RESTORATION ASSESSMENT • SELECTED INVENTORIES • Profile of Mood States (POMS) • Recovery-Stress Questionnaire for Athletes (RESTQ-Sport) • Recovery-Cue Inventory • Daily Analysis of Life Demands for Athletes Inventory (DALDA) • Total Quality Recovery Scale (TQRS)

  9. POMS“Iceberg Profile” S C O R E S Tension Depression Anger Vigor Fatigue Confusion

  10. General Stress Emotional Stress Social Stress Conflicts/Pressure Fatigue Lack of Energy Physical Complaints Success Social Recovery Physical Recovery General Well-Being Sleep Quality Disturbed Breaks Emotional Exhaustion Injury Being in Shape Personal Accomplishment Self-Efficacy Self-Regulation RESTQ-Sport Profile

  11. RECOVERY CUE INVENTORY(Kellman, Patrick, Botterell, & Wilson, 2002) • How much effort was required to complete my workouts last week Excessive effort Hardly and effort 0 1 2 3 4 5 6 • How recovered did I feel before my workouts last week? Still not recovered Energized and recharged 0 1 2 3 4 5 6

  12. RECOVERY CUE INVENTORY(Kellman, Patrick, Botterell, & Wilson, 2002) • How successful was I at rest and recovery activities? Not successful Successful 0 1 2 3 4 5 6 • How well did I recover physically last week? Never Always 0 1 2 3 4 5 6

  13. RECOVERY CUE INVENTORY(Kellman, Patrick, Botterell, & Wilson, 2002) • How satisfied and relaxed was I as I fell asleep in the last week? Never Always 0 1 2 3 4 5 6 • How much fun did I have last week? Never Always 0 1 2 3 4 5 6

  14. Recovery Cue Inventory(Kellman, Patrick, Botterell, & Wilson, 2002) • How convinced was I that I could achieve my goals during performance last week? Never Always 0 1 2 3 4 5 6

  15. Sources of Life Stress Diet Home-Life School/College/Work Friends Training and Exercise Climate Sleep Recreation Health Symptoms of Stress Muscle Pain Tiredness Need for a Rest Boredom Recovery Time Irritability Technique Strength Enough Sleep General Weakness Training Effort Temper Arguments Daily Analysis of Life Demads for Athletes (DALDA)

  16. TOTAL QUALITY RECOVERY (Kentta & Hassmen, 2002) 6 No recovery at all 7 Extremely poor recovery 8 9 Very poor recovery 10 11 Light 12 13 Reasonable recovery 14 15 Good recovery 16 17 Very good recovery 18 19 Extremely good recovery 20 Maximal recovery

  17. RESTORATION ASSESSMENT • Sleep Patterns • The Post Patterns

  18. EMOTIONAL POST PATTERNS • Euphoria • Ambivalence • Disappointment • Apathy • Depression • Frustration • Anger • Self-Fulfillment • Happiness

  19. RESTORATION ASSESSMENT • RECOVERY PATTERNS • Coach-Athlete Communication • Training Diary/Log • Post-Competition Evaluation for Track and Field Athletes

  20. 1. Nutrition & Hydration Structuring Psychosocialphysiological Recovery (Adapted from Kentta & Hassmen, 2002) 4. Stretching & Active Rest 2. Sleep & Rest 3.Relaxation & Social Support (including emotional and financial support)

  21. THE UNDERRECOVERED ATHLETE • Perfectionistic • “More is Better” Mentality • Thinking Patterns • Tender-minded • Lacks Confidence • Driven by Fear of FAILURE

  22. FEAR OF FAILUREThreat vs. Challenge • Separate the athlete’s identity from their performance • Choose positive emotion • Focus on the process not the outcome • SUCCESS = Ability x Preparation x Effort x Will • Focus on self-improvement vs. comparison to others • Learn to take the good with the bad • The “gifted” athlete and fear of failure

  23. BASIC INTERVENTION GUIDELINES • Confidence = Control x Competency • Increase Variety • Help The Athlete Remain In Touch With Love Of The Activity • Keep The Vision: (Short Term vs. Long Term Goals and Expectations) • Develop HARDINESS: Approach vs. Avoidance • Mistakes As Steps To Success

  24. The Road toBeijing P R O C E S S I N G Plan Support Train Travel Perform Recover August 8-24 June 27- July 6 Life After The OGs Starting Over OG OT Critical Zone + or - Overtraining Injury Loss of Energy Support Breakdowns Travel Competitions D I S T R A C T I O N S

  25. Between the Trials and the Games Friends and Family Media Travel Pre-Olympic Competitions Staging Communication Equipment Olympic Games Protocol Altitude Living/Training Nutrition Environment Humidity Pollution Living Conditions and Roommates Medical Illness and Injury Drug Testing Support Team Personal and Team Coaches, Agents etc. Training and Race Plans Stadiums/Race Course PROMINENT DISTRACTORS

  26. Anticipation and Preparation are the Keys to MentalToughness Expect the Unexpected Insurance Policy: Mental Skills Training FOCUSING AND REFOCUSING

  27. THE BOTTOM LINE • Get to the starting line healthy, energized, focused and fit!!!!

  28. RESTORATION AND REGENERATION FOR PEAK PEFORMANCE Ralph.Vernacchia@wwu.edu

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