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Recovery after Races and Workouts

Recovery after Races and Workouts. Genadijus Sokolovas, Ph.D., USA Swimming. Fatigue in Swimming. Fatigue is a state of discomfort, decreased efficiency, and reduced swimming velocity resulting from prolonged and/or excessive exertion.

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Recovery after Races and Workouts

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  1. Recovery after Races and Workouts Genadijus Sokolovas, Ph.D., USA Swimming

  2. Fatigue in Swimming • Fatigue is a state of discomfort, decreased efficiency, and reduced swimming velocity resulting from prolonged and/or excessive exertion. • Fatigue requires more or less prolonged time to normalize the functions of various organs.

  3. Fatigue in Swimming Optimal Condition Before Workout or Competition Prolonged and / or Excessive Swimming Recovery Fatigue: - Discomfort - Decreased Swimming Efficiency - Decreased Muscles’ Contraction Ability - Decreased Swimming Velocity

  4. Hard Swimming Hard Swimming (1-3 min swim) O2 deficit Lactic Acid (Lactate) Acid Environment Decreased Muscles Contraction Ability Decreased Swimming Velocity

  5. Anaerobic Metabolism • The main energy system for distances lasting from 30 sec to 3 min • Lactic acid is a by-product of anaerobic glycolysis • Swimmers produce maximum lactate amounts in distances from 100 to 400 m, when anaerobic glycolysis is the dominant pathway

  6. Fatigue After Long Swimming Long Swimming (20 minutes & more) O2 Decreased Swimming Efficiency Reduced Energy Sources Decreased Muscles Contraction Ability Decreased Swimming Velocity

  7. Importance of Lactate Clearance • During competition, swimmers are faced with numerous races: prelims, semifinals and finals • Lactic acid (or lactate) creates an acid environment in the body, which ultimately affects the ability of muscles to contract • In order for a swimmer to perform at maximal effort again, lactate must be removed

  8. Types of Recovery • Passive Recovery: Athletes recover after competition sitting in the pool. No warm-down swimming, no stretching. • Active Recovery: Athletes are swimming warm-down, doing stretching.

  9. Examples of Passive Recovery • Sitting on the bench or deck • Talking to friends or coach • Listening to music • Watching races

  10. Examples of Active Recovery • Cool-down swimming • Active stretching • Jogging

  11. Active and Passive Recovery

  12. Effects of Active Recovery • Elevated blood circulation • Fast oxygen delivery • Elevated transition of lactate from muscles to the blood • Faster lactate clearance • Faster replenishment of energy sources in muscles • Increased muscle contraction ability • Ability to race again at maximum efforts within a short time period

  13. Effects of Passive Recovery • Slow blood circulation • Slow oxygen delivery • Slow transition of lactate from muscles to the blood • Slow lactate clearance • Slow replenishment of energy sources in muscles • Decreased muscle contraction ability • Inability to race again at maximum efforts within a short time period

  14. Duration of Active Recovery • The shorter the race distance, the longer the active recovery • Duration of warm-down after the race for sprinters 25-30 min • Duration of warm-down after the race for middle distance swimmers 20-25 min • Duration of warm-down after the race for distance swimmers 15-20 min

  15. Intensity of Active Recovery • Intensity of warm-down for sprinters 50-55% of maximum 100 swimming velocity • Intensity of warm-down for middle distance swimmers 55-60% of maximum 100 swimming velocity • Intensity of warm-down for distance swimmers 60-65% of maximum 100 swimming velocity

  16. 400 to 1500 Swimmers Race Duration 50 to 200 Swimmers 10-15 min 50 20-25 min 15-20 min 100-200 25-30 min 15-20 min 400 20-25 min 10-15 min 800-1500 15-20 min Duration of Active Recovery Swimming

  17. Types of Skeletal Muscle Fibers • Skeletal muscles have two categories of fibers: • fast twitch (white or type I) • slow twitch (red or type II) • Fast twitch muscle fibers contract rapidly, but shortly, high peak lactates, and slow lactate clearance • Slow twitch muscle fibers contract slowly, but longer time, low peak lactates, and fast lactate clearance

  18. Peculiarities of Lactate Clearance • Sprinters: • High peak of lactate after the race (10-16 mmol/l) • Slow lactate clearance after the race • Long warm-down protocol (25-30 min) • Low intensity of warm-down protocol

  19. Example of Lactate Clearance (Sprinter)

  20. Peculiarities of Lactate Clearance • Distance swimmers: • Low peak of lactate after the race (5-8 mmol/l) • Fast lactate clearance after the race • Short warm-down protocol (15-20 min) • Moderate intensity of warm-down protocol

  21. Example of Lactate Clearance (Distance Swimmer)

  22. RELATIVE ENDURANCE (RATIOS) • Sprinters have a higher speed reserve and a lower relative endurance: Swimmer 1 Swimmer 2 Best Time on 100 00:54.50 00:55.00 Best Time on 200 01:57.70 02:02.10 Times in Seconds 54.5, 117.7 sec 55.0, 122.1 sec Calculation 117.7/54.5 122.1/55.0 Ratio 200/100 2.16 2.22

  23. RELATIVE ENDURANCE • Ratios between the times (in seconds) over various distances show relative endurance (RE) or speed reserve in athletes • RE may provide valuable information regarding an athlete’s distance orientation and/or condition as well as energy categories • The studies demonstrate that RE depends on swimmer’s event, time of season, and has small tendency to change with age

  24. WorkingCapacity • Lactate clearance depends on working capacity. • Working capacity can be evaluated as heart rate in recovery after test set or time trial. • Heart rate is easy to count on the neck or wrist. • The lower the maximum heart rate and higher the rate of heart rate recovery, the better is the working capacity.

  25. HeartRate in Recovery • Decline of heart beats during the first minute of recovery after the race or swimming set: • Swimmer 1 Swimmer 2 • HR1 - from 0-10 sec 31 30 • HR2 - from 30-40 sec 27 29 • HR3 - from 60-70 sec 24 27

  26. Lactate Clearance - HR Recovery

  27. Calculation of Heart Rate in Recovery • HR1 - 31 beats/10 sec • HR2 - 27 beats/10 sec • HR3 - 24 beats/10 sec • HR Recovery = 100 – [(HR3/HR1)*100] • HR Recovery = 100 – [(24/31)*100] = 22.6%

  28. Duration of Post-Race Recovery • Heart Rate Recovery is 22.6%. This number is put into a formula: • Y = 99.15*X-0.4316, • where Y = duration of post-race recovery at 60% swimming velocity (in minutes), and X = Recovery Heart Rate (%). After calculations, we get an optimal duration of post-race recovery of 25.8 min.

  29. Testing at Meets

  30. Lactate Clearance Feedback Summer Nationals, Fort Lauderdale, 8/12/2002 Protocol 1 - 151 bpm ============================= Testing Time - 8/12/2002 Testing Stroke - Fly Testing Distance - 100 LCM Result - 0:58.49 ----------------- Minutes Lactates 3 9.30 13 8.30 16 6.40 ----------------- (after Peak) Rate of Recovery: First 10 Min - 10.75 % 10.75 % Second 10 Min - 76.31 % 76.31 % First 20 Min - 78.85 % 78.85 % Optimal Duration of Warm-Down: Down to 2 mmol/L - 19.9 Min Down to 1 mmol/L - 21.5 Min

  31. Lactate Clearance Feedback ----------------- Minutes Lactates 3 13.10 13 11.80 30 4.30 38 2.40 ----------------- Summer Nationals, Fort Lauderdale, 8/12/2002 Protocol 7 - 143 bpm ============================= Testing Time - 8/15/2002 Testing Stroke - Free Testing Distance - 100 LCM Result - 0:54.66 (after Peak) Rate of Recovery: First 10 Min - 9.92 % 9.92 % Second 10 Min - 37.39 % 37.39 % First 20 Min - 43.60 % 43.60 % Optimal Duration of Warm-Down: Down to 2 mmol/L - 36.7 Min Down to 1 mmol/L - 40.9 Min

  32. Lactate Clearance Feedback 02 JEI, L.A., 7/18/2002 Protocol 1 - 126 bpm ============================= Testing Time - 7/18/2002 Testing Stroke - Free Testing Distance - 800 LCM Result - 8:00.82 ----------------- Minutes Lactates 3 7.10 13 1.40 ----------------- (after Peak) Rate of Recovery: First 10 Min - 80.28 % 80.28 % Optimal Duration of Warm-Down: Down to 2 mmol/L - 8.9 Min Down to 1 mmol/L - 10.7 Min

  33. RECOVERY PROFILE BASED ON LACTATE CLEARANCE DATABASE

  34. LACTATE CLEARANCE DATABASE • Lactate Clearance Database includes lactate testing results at major meets from 2001 to 2005: • 43 swim meets • More than 8,000 lactate removal protocols • About 1,500 swimmers • Priority to the National Team swimmers • Only Olympic Trials qualifiers tested in 2004 • Some NT swimmers were tested up to 10 protocols at one meet

  35. PARAMETERS OF RECOVERY PROFILE • Peak Lactate (La Peak) • Rate of Lactate Removal during the first 10 Min (Rec 0-10) • Rate of Lactate Removal during the second 10 Min (Rec 10-20) • Rate of Lactate Removal during the first 20 Min (Rec 20) • Duration of Warm-Down down to 2 mmol/L (Warm-Down)

  36. Analysis of Lactate Clearance Database • Regular testing of lactate peak and lactate clearance allows to track these results: • During an individual season • From one season to other season • From one race to other race during a single competition • Prelim vs final races

  37. RECOVERY PROFILE • Analysis individual lactate peak and removal results relative to: • Individual norms from database • Norms in different events • Norms for different age and gender • Norms for different performances • Norms for prelims and finals • Norms for active and passive recovery • Any combination of above-mentioned norms

  38. RECOVERY PROFILE • For analysis purposes, all individual or selected group lactate testing results fall between 0% and 100%: • The worst lactate peak/lactate clearance result is 0% • The best lactate peak/lactate clearance result is 100%

  39. INDIVIDUAL RECOVERY PROFILE VHigh High 100% Medium 80% Low 60% VLow 40% 20% 0%

  40. Lactate Testing Results in a Single Competition Finals Prelims

  41. Lactate Testing Results During a Season Prelims Finals

  42. Lactate Testing Results From One Year to Other Year Prelims

  43. Recovery Profile Prelims Finals

  44. Recovery after Races and Workouts • Drink and eat plenty of high-energy drinks and bars. • Swim cool down at optimal pace for 10 min. • Eat high-energy bar or fruits (bananas, pears, apples, etc.) • Swim cool-down at optimal pace for next 10 min. • Eat snack after the workout or swim meet on the way to school/home/hotel.

  45. Conclusions • Swimming at high velocity yields high amounts of lactate in the muscles. This has negative effects on the ability of the muscles to contract. In order for a swimmer to perform at maximal effort again, lactate must be removed • Active recovery (swimming warm-down) is helpful for lactate removal. During passive recovery (i.e. sitting on the bench) lactate removal is very slow • Duration of post-race recovery should be 25-30 min for sprinters, 20-25 min for middle distance swimmers, and 15-20 min for distance swimmers

  46. Conclusions • Swimming intensity during warm-down should be light for sprinters (about 50-55% of maximum 100 m swimming velocity), light to moderate for middle distance swimmers (55-60% of maximum 100 m swimming velocity), and moderate for distance swimmers (60-65% of maximum 100 m swimming velocity) • The post-race recovery protocol should include straight swimming. Warm-down can be substituted with stretching if there is no warm-down pool available. Heart rate during stretching should be low (120-140 beats/min or 20-23 beats/10 sec) • The warm-down protocols can also be used for workouts after hard swimming sets. A warm-down will help to recover faster before the next workout

  47. QUESTIONS?

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