Methods to Aid Recovery from Training and Racing

Dr Gordon Wright Senior ABCC Coach

Note carefully: The material presented in these notes is copyright July 2006 and must not be used in any form

whatsoever without the permission of the author

ggwright@tiscali.co.uk

A presentation given at the High Wycombe CC Club Room 26th July 2006.

Stage 16 - lost 10 minutes !

Stage 17 - he effectively won the Tour de France

How did he recovery so fast ?

Recovery Issues

These notes cover a range of issues concerning recovery after training and tracing.

They do not cover every aspect of recovery that you could wish to know about– that’s a substantial text book.

But I do cover some important nutritional considerations and also some simple and some very advanced methods of tracking recovery – especially after hard training session or whilst in a heavy period of racing or training. Hopefully most riders will find some value in the information contained here

Training and Racing

is destructive

It has to be if we are to improve

But recovery is the key to it all

The simple answer to most non injury recovery questions in sport is

Active rest and early nutritional support

But a key issue is ‘How long do you rest’

And the answer to that is – it all depends

These note are intended to provide some methods and insights to these two key areas in

particular

What do we mean by recovery ?

Training and racing disturb the body’s balance with its environment. Fatigue is the result.

Recovery restores the body to its previous condition

Further recovery leads to ‘overcompensation’We are stronger and faster the next time round

The process can be summed up in the diagram which follows :-

Fitness level

Train Race Phase

Fatigue Phase

Recovery phaseOvercompensation phase

De – training phase

Increased fitness level The Train – Fatigue –Recovery –Overcompensation cycle

The recovery cycle seen on the previous page could be the result of the recovery from

(a) a single training session or the result of a single race.

(b) the result of a heavy week(s) of training or racing and the easy period which follows

(c) or the result of many weeks, even months, of hard training and racing followed by a complete recovery period

In fact such short, medium and long term recovery cycles are all occurring simultaneously all the time

throughout a racing and training season

(a) The Early Recovery Period – the period immediately following the training or racing session. A vital aspect of this period is early nutrition to speed up the start of the recovery process

(b) the Late Recovery Period – this is the period when overcompensation begins to set in. Many riders often do not get to this period - as a result they don’t get the benefit of over –compensation. The reason – they train hard again too soon, because they fear losing form.

During the recovery phase there are two crucial periods in the whole recovery process:

Fitness level

Recovery phase

Overcompensation phase

Increased fitness level The Train – Fatigue –Recovery –Overcompensation cycle

Early recovery period

Late recovery period

For complete recovery you must get to at

least here

The remainder of these notes address the two key issues of recovery in the

(a) Early Recovery Period and (b) the Late Recovery Period

The Late Recovery Period needs a steady nerve and confidence that a loss of fitness will not occur. It is the fear of losing form that will often prompt a rider to train hard again too soon and before full recovery has taken place let along allowing time for overcompensation to take place. To get over this fear objective methods of monitoring recovery are required.

Before we look at these issues lets first have a closer look at Fatigue :

What is fatigue ?

• An inability to maintain performance.

• Body is damaged, various systems are disturbed

• Fatigue can be minor or severe.

• Fatigue is broadly proportional to load severity

• Fatigue results from both intensity and duration

• Very intense training and exceptionally long

training or racing cause major fatigue.

Short term fatigue - hours to days • Mainly due to short term ‘overloading’ • Temporary imbalance - usually a fast recovery - normally within hours to one day • Some fluid loss, lowered carbohydrate stores, • Some mineral loss, minor muscle damage, • Short term nervous system disturbance• Short term fatigue is usually very obvious :--

Factors include :Feel tired, muscle soreness muscle heaviness, loss of strength, Muscle elasticity reduced, rhythm impairedHigher resting heart rates, lowered racing heart ratesRecovery - 24 hours normally with appropriate action

Medium to Longer term fatigue - days to a week +

• More serious mainly due to persistent over-loading – termed ‘Over-reaching’. • Serious glycogen depletion • Major muscle cell damage • Hormonal disturbance • Serious nervous system disturbance. • Seriously reduced energy substrates

Recovery - Days if no further racing or hard training Results from many successive training and racing bouts

with inadequate rest days in the programme – But one masssive overload can start the process

More Serious Longer term fatigue - weeks to months • The effects often less obvious than shorter term fatigue • Its more insidious - it can build up slowly without you realizing it - the end result -serious overtraining• It can take many weeks even months to recover from serious overtraining • Results from - serious and relentless ‘over-reaching’

Some indicators: • Low unexplained performance, mood state changes, • Irritable, withdrawn, excitable, night sweats, loss of • Motivation, restlessness, aggressiveness• Diagnosis can be difficult – hormone changes in blood stream, but not practical for the club cyclist Recovery - can be weeks, months in serious cases

Why is recovery importantFull Performance capability is restored ONLY when fully recovered. As previously seen further recovery time leads to increased performance due to ‘over compensation’ -a ‘rebound effect’ occurs if you have the nerve to wait long enough !

Fatigue Recovery Overcompensation -

the ‘Rebound Effect’

Similar ‘fatigue -recovery -rebound’ cycles are occurring all the time

Stagnation

Slow decline

Cycles to avoid

Not allowing overcompensation to take place

Always training hard too soon

The ideal outcome

A gradual progression upwards

Multiple Recovery periods

Does all the foregoing mean you have to fully recovery after every training session ?

The answer is not necessarily. There are times in training when it makes sense to have several quality training session in quick succession. So full recovery is not possible until the sequence is over, BUT then full recovery MUST be allowed to take place.

At other times full recovery from a single massive event overload may be very necessary before you can move on. Such overloads might for example be a 12 hour TT , Etape du Tour, or other very hard sportive

Recovery time is related to

• Age, fitness and genetics

• General health status

• Sleep quality and sleeping patterns

• General training load

• Training and race patterns -recovery days, easy weeks

• Nutritional habits and status –adequate nutrient intake

• Life style, social and work life- stress, + lifes demands

All these factors help or hinder recovery

Inadequate Recovery - Some vulnerable groups

Young riders - too much too soon – not durable

until maturity

Mature highly motivated riders - inadequate rest -

don’t know when to stop

Older riders - age related deterioration in recovery

its inevitable but can be slowed down

Come back riders - trying to run before they can walk

Come back from injury or ill health

- you can’t rush things

Recovery Strategies – can be based on :

• Regular Sleep and active rest – frequent recovery rides

• Nutritional support – need good eating habits

• Massage - can be self or professionally applied

• Hydrotherapy techniques – hot and cold methods

• Timed rest and recovery periods – using periodisation

• Need a Controlled lifestyle – maybe re-engineering

• Monitoring fatigue and Recovery by various methods

The Early Recovery Period is improved by :

Good Re-hydration with micro nutrients

Carbohydrate intake – 60 to 100 grms in 750 mls water

Protein intake - 1/2 grm per kg of body weight

Immediately following racing and training

There is a two hour window of opportunity to replenish glycogen stores and start the process of muscle protein re -synthesis - so use this opportunity to speed recovery

After this time the process slows down considerably – so you need to get the carbs down as a matter of priority

Research has shown recovery is improved by :

A good protein source immediately after hard training and racing BUT also some protein intake

in amino acid form - during the racing and hard training periods

Protein is a key factor in recovery from hard training and racing

Protein sources are appearing more and more in sports drinks

Eaten protein

Proteins in food are large complex molecules

But they can not be used for tissue repair until they have been broken down in the stomach into smaller

units called Amino Acids

These units then have to be recombined in the liver and other organs into the

precise protein structure required to repair various parts of the muscles that have been broken down and damaged during

training and racing

Eaten protein

Amino acids

A new protein

For tissue repair

Digestion Synthesis

Protein Synthesis

The process shown on the previous slide takes some time for completion - certainly several hours at least

So it makes sense to get the protein into your body as soon as possible after racing and hard training

Better still use recovery drinks that have amino acids in them to speed up the tissue repair even faster as you miss out one stage. A Company called ‘All Sports’ have a product called ‘Amino Load’ for this very purpose. ‘CytoMax’ contains some amino acids

Remember the faster you make a full recovery the sooner you can get back to quality training.

Energy Drink support to recovery

Many products now on offer

Some offer just ‘glucose polymers’ based on Maltodextrin -Maxim was the original

Many now provide ‘add-ins’ minerals, vitamins and some protein as whey or soya protein or ‘free’ amino acids

Glucose polymer

Minerals - Sodium and Potassium

Some Amino Acids

Before during and after training and racing

Good for warm weather training and racing

Glucose polymers, Fructose

Plus plenty of Minerals

Slow release protein source. Night time recovery - Really ONLY for high performing

riders

REGO Rapid

High Quality protein Good after training and racing recovery product

REGO Nocte

Is it essential to buy sports drinks ?

They are certainly of significant value but are relatively costly

If you are a high performer and aspiring to make big improvements then for periods of HEAVY

training and racing the investment is almost certainly worthwhile

But don’t ignore the cheaper and nearly as effective alternatives

One 110 gram banana (without skin) 25 grams carbohydrate

1.O to 1.5 grams protein

2.7 grams of fibre plus vitamin C and Potassium

200 grams yoghurt

9 grams of protein

18 grams of carbohydrate

Plus sodium and vitamins

One yoghurt + one banana - cost about 50 pence

100 grams serving costs around £1.50

100 grams provides :

26 grams of protein

58 grams of carbohydrate

Fibre 4.9 grams

Plus full range of minerals plus vitamins

Some healthy meal options

Rice Fruit and vegetables

various beans plus salad

Chicken plus vegetables plus salad

Don’t even go there !

Ideal meals – pasta based - for the 100 or 12 hour TT or other major endurance events

Micro nutrient support Forget the RDA (recommended dietary allowance) - that’s for normal people

Endurance athletes needs are much greater

During periods of heavy training and racing you need additional micronutrients – vitamins and minerals :-

High dose formulations

Some take home points so far

Think more about what you eat and when you eat it

Mixed Carbs (simple & complex) immediately after training and racing is essential

Need Protein or Amino acids in the 2 hour window

Need extra micro nutrients during hard training periods

Early Re-hydration essential after all training and racing sessions

Massage optional – useful if done on a regular basis

Hold cold baths worth thinking about – to reduce inflammation

and help flush out debris from damaged tissue

Regular sleep essential - find our what is good for you.

Frequent Active Rest and recovery days are essential

Monitoring recovery

Early Stage Recovery is often very obvious and you do not need anything very sophisticated to tell you that you are tired - your legs soon tell you.

Late Stage Recovery is far more complex. Think about it – when you are almost fully recovered you will feel OK to good and you will want to train again. But you may not have reached the overcompensation stage ! The fact is going on feel alone will not tell you where you are in the Late Recovery Period

This is where sophisticated heart rate monitoring can play a very big role

Monitoring Recovery - What can be done ?

General day by day feel - How do I feel today approach

If in doubt - rest for a day – OK for Early Stage

Watch resting heart rates - if 8 beats up –maybe tired

if elevated over several days then rest

Racing and Training Heart rates – if lower than normal

it may be an early sign of medium term fatigue

Use of Orthostatic Heart Rate Tests – can give deep insight into recovery processes at all stages

Advanced Heart Rate Monitoring

New tools and techniques are emerging that can be used to track recovery and give a deeper insight into fatigue and recovery in the recovery cycle.

The remainder of these notes focuses on Orthostatic Heart rate tests and heart rate variability methods (HRV). HRV is a new and emerging science as far as sport is concerned and it offers some significant insights into fatigue and recovery.

The Ortho static Heart Rate Test

The Orthostatic Heart rate test is a simple test which can give some valuable insights to fatigue and recovery.

The basis interpretation of the results on a day to day basis are straightforward, but more advanced interpretation is more difficult and it does need some experience -speak to me for advice

The test is undertaken by recording the heart rate in the lying position (supine) for between 2 and 4 minutes. You then stand up and continue recording the heart rate for another 2 to 4 minutes. Your breathing rate must be controlled and regular throughout the test.

Assuming you are using a Polar heart rate monitor download the data to your PC and the Polar software will display the typical Orthostatic heart rate profile as shown on the pages which follow

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A typical Orthostatic Heart rate profile

A well rested profile of a high performing rider

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Parasympathetic drive

Sympathetic drive Resting heart rate laying down

Heart rate after standing up

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Parasympathetic dominance

Sympathetic

dominance

Sympathetic system snaps into action

The Central Nervous SystemThe Orthostatic Heart rate profile is determined by the central nervous system (CNS) – more specifically the autonomic division of the CNS.

There are two parts to the CNS - parasympathetic which slows the heart rate and the sympathetic which speeds it up. These two are always balancing each other. Lay down the parasympathetic is more dominant. Stand up and the sympathetic part becomes more dominant.

Fatigue from racing and training shows up as a serious disturbance to the CNS and the shape of the Orthostatic profile changes as a result. But training affects the parasympathetic and sympathetic parts of the CNS differently and each part recovers at a different rate. The return to a normal orthostatic profile when full recovery has taken place will often reveal these changes.

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Good resting HR with some irregularity

Climb to a new stable balance –

the oscillations are normal

A nice sharp spike upwards

as you stand up

What to look for in the Ortho Static profile

A quick drop and bottom

out

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Example Ortho test when very tired from endurance training

Shows heavy fatigue in this component – climbing and

unstable

Abnormally low spike - no real drop

afterwards

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Rusko Example Ortho Test

After very hard Interval Training

This part elevated & not stable

This part is depressed &

unstable

An example of a overall depressed HR signature

World TT Championship 2003

’25’ Mile TT Championships 2004

6th January 5 day Training Camp - Blue Mountains - Australia

Day 1 - 3hours hard endurance riding

Day 2 and 3 four to five hours endurance riding

Day 4 one hour Mountain Time Trial

Day 5 another 4 hours but steady

Overall - a severe training overload

This case study demonstrates just how long it can take to achieve full recovery. Riding during each recovery day amounted to one hour at an easy pace. Recovery day by day was tracked using Orthostatic tests as shown :-

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Day before going on the

training Camp

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Recovery day 1

First day back after training Camp

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Pre Camp

Day 1 Recovery

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Recovery day 2

Recovery day 1

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Recovery day 3

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Recovery day 4

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Abnormally low resting HR

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Recovery day 5

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Day 5 compared

to pre camp

Took 5 days !

Fatigue

Recovery

Rebound effect

Train Fatigue Recovery Cycle

Late stage recovery period

It took a full five days to fully recover from the Training Camp !

Any hard training in that five period would have only delayed

the recovery process

What if my monitor has no memory, can I do Ortho tests you may ask. The answer is yes :-

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Observe the average heart rates supine and standing

Note the peak HR

Record the following data - day by day :

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Supine =

Peak =

Standing =

Difference (standing – supine) =

Record values : Get to know your own values when

you are fully recovered and

have no fatigue at all

Case Number 2

Elite woman rider

Orthostatic profiles after a successful 3 day 4 stage road race - 2nd Overall and winner of the TT stage.

Friday 28th April - Before RR

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Rested Ortho chart

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Tues 2nd May day after 3 day Road race - many fatigue

pointers

Lazy spike indicates lack of sympathetic

tone

Continually rising slowly = poor

sympathetic recovery

A bit too flat indicates likely reduced R to R HR variability

Overall a very depressed Heart Rate signature

Dropped too low Shows lack of

sympathetic tone

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Wednesday 3rd May 2 days after race

Rather flat here – delayed fatigue still coming out

Too much regularity here Shows lack of nervous system tone

Spike up much improved

Thursday 4th May

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More tone beginning to return here although

slightly elevated

Overall slightly elevated as sympathetic drive (tone ) is increasing faster than

parasympathetic tone

Overall still slightly fatigued

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Friday 5th May - 4 days after Race

Looking much better here and probably close to normal

A bit flat here parasympathetic drive still struggling to get

back to normal

Overall a much better picture

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Saturday the 6th May Elevated here - indicates

sympathetic drive still dominant over the parasympathetic

Slightly elevated But looking

better

First day rider reported feeling better on the bike – 5 days later !

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Wednesday 8th March Indifference Chart. Not fully obvious if fatigue is

shown here or not !

So where do we go from here ? Look at Heart Rate Variability

Data as the next level of analysis

Measuring Heart Rate Variability

The next level of analysis in heart rate monitoring of fatigue and recovery is to measure the heart rate variability. This is done by recording the time between one heat beat and the next - called R to R data recording. R to R is the time difference in milliseconds between R waves from an ECG trace.

A typical ECG trace is shown on the next page

These methods take a little while to prepare each day so you will need some motivation and a strong interest to spend the necessary time needed

Typical ECG trace

QRS Complex The ‘R’ wave

R1 R2 R3

ONE BEAT

NEXT BEAT ETC

To undertake R to R heart rate recording you need a Polar S810i or Suunto T6 heart rate monitor

Polar S810i

Suunto T6 or T4

These are the only watches available for recording beat to beat Heart rate values - called R to R

Typical ECG trace

R1 R2 R3

R to R

R to R values can be captured by the Polar S810i or Suunto T6 heart rate monitors

R1 R2 R3

R to R

The more variable the R to R values in an athlete the more conditioned is that athlete

A fatigued athlete has low RR variability a recovered athlete has high RR variability

Therefore heart rate variability using RtoR values can be used to track recovery

ECG Trace with High Variability

ECG Trace with Low Variability

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Time between each beat in milli

secondsEquivalent

heart rate in beats per minute

R to R values from a Polar

S810i

A Typical set of RR data values from a Polar Heart monitor

There are a number of methods of measuring Heart rate variability

One is the ‘Poincare Plot’ method

This is undertaken by plotting a sequence of RR data values against itself but slipped by one place as shown next

RR RRn+1

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Plot RR values

against

RR n+1 values

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Person

Exercise

Note

Selection

Date

Time

SD 2

SD 1

Gordon Wright

Margaret Ortho test

0:00:01 - 0:07:01 (0:07:01.3)

11:41:13

25/02/2006

125.1 ms

53.2 ms

An R to R Poincare scatter plot - shows

great RR variability

This graph shows a well rested rider before hard training

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SD 2

SD 1

Gordon Wright

Margaret Ortho test

0:00:01 - 0:07:01 (0:07:01.3)

11:41:13

25/02/2006

125.1 ms

53.2 ms

Measures SD1

Measures SD2

Polar S810i will produce this scatter plot and calculate the variability by the standard

deviation scores SD1 and SD2

These values are measures of variability

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SD 2

SD 1

Gordon Wright

Margaret Ortho test 2

0:00:00 - 0:07:00 (0:07:00.0)

13:50:59

25/02/2006

69.8 ms

23.6 ms

Graph of same rider after hard training

Note the marked reduction in SD1 and SD2 values

The Variability in RR data is now markedly reduced and shows the

fatigue in the rider

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Selection

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SD 2

SD 1

Gordon Wright

Margaret Ortho test 2

0:00:00 - 0:07:00 (0:07:00.0)

13:50:59

25/02/2006

69.8 ms

23.6 ms

This rider is arguably not ready for the next hard session until SD1 and SD2 values

have returned to resting levels

That is until RR variability has normalised

Heart rate variability is now much reduced

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SD 2

SD 1

Gordon Wright

25/07/2006 08:12

0:00:01 - 0:09:37 (0:09:37.1)

08:12:45

25/07/2006

129.8 ms

34.0 msPoincare plot am on the day of a 10 mile TT

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SD 2

SD 1

Gordon Wright

25/07/2006 22:04

0:00:00 - 0:08:30 (0:08:30.5)

22:04:49

25/07/2006

70.8 ms

20.6 msPoincare Plot 3 hours after the ten mile TT

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Gordon Wright

26/07/2006 08:20

0:00:00 - 0:10:39 (0:10:39.9)

08:20:27

26/07/2006

70.0 ms

24.9 ms

Morning after the 10 mile TT

Much recovered but still not back to normal

Tracking Data

You don’t need to do RR data analysis and Poincare heart rate graphs to show that you are fatigued the day after a time trial – you will know that by feel alone

But if the analysis is undertaken over many days you can track recovery from much harder races and much greater training loads

A more objective and visual method of tracking recovery is available using ‘Poincare Plot analysis’ and it is especially important in the late recovery period.

Using heart rate variability gives deep insight into fatigue and recovery and provides an

objective method of knowing when full recovery has taken place. Therefore it is a valuable tool in the late recovery period.

Much of the guess work is removed

But it’s a complex area that’s advancing all the time

That’s all folks for the time being !