Recovery after Races and Workouts

Recovery after Races Recovery after Races and Workoutsand Workouts

Genadijus Sokolovas, Ph.D.,Genadijus Sokolovas, Ph.D.,

USA SwimmingUSA Swimming

Fatigue in SwimmingFatigue in Swimming

• FatigueFatigue is a state of discomfort, is a state of discomfort, decreased efficiency, and reduced decreased efficiency, and reduced swimming velocity resulting from swimming velocity resulting from prolonged and/or excessive exertion. prolonged and/or excessive exertion.

• Fatigue requires more or less Fatigue requires more or less prolonged time to normalize the prolonged time to normalize the functions of various organs.functions of various organs.

Fatigue in SwimmingFatigue in Swimming

Prolonged and / or Excessive Swimming

Prolonged and / or Excessive Swimming

Fatigue:

- Discomfort

- Decreased Swimming Efficiency

- Decreased Muscles’ Contraction Ability

- Decreased Swimming Velocity

Fatigue:

- Discomfort

- Decreased Swimming Efficiency

- Decreased Muscles’ Contraction Ability

- Decreased Swimming Velocity

Optimal Condition Before Workout or Competition

Optimal Condition Before Workout or Competition

RecoveryRecovery

Hard SwimmingHard Swimming

Lactic Acid (Lactate)Lactic Acid (Lactate)

Acid EnvironmentAcid Environment

Hard Swimming

(1-3 min swim)

Hard Swimming

(1-3 min swim)

Decreased Muscles Contraction Ability


O2 deficit

Decreased Swimming Velocity


Anaerobic MetabolismAnaerobic Metabolism

• TThe main energy system for he main energy system for distances lasting from 30 sec to 3 distances lasting from 30 sec to 3 minmin

• Lactic acid is a by-product of Lactic acid is a by-product of anaerobic glycolysisanaerobic glycolysis

• Swimmers produce maximum lactate Swimmers produce maximum lactate amounts in distances from 100 to amounts in distances from 100 to 400 m, when anaerobic glycolysis is 400 m, when anaerobic glycolysis is the dominant pathwaythe dominant pathway

Fatigue After Long Fatigue After Long SwimmingSwimming

Decreased Swimming EfficiencyDecreased Swimming Efficiency

Reduced Energy SourcesReduced Energy Sources

Long Swimming

(20 minutes & more)

Long Swimming

(20 minutes & more)



O2



Importance of Lactate Importance of Lactate ClearanceClearance

• During competition, swimmers are During competition, swimmers are faced with numerous races: prelims, faced with numerous races: prelims, semifinals and finalssemifinals and finals

• Lactic acid (or lactate) creates an acid Lactic acid (or lactate) creates an acid environment in the body, which environment in the body, which ultimately affects the ability of ultimately affects the ability of muscles to contractmuscles to contract

• In order for a swimmer to perform at In order for a swimmer to perform at maximal effort again, lactate must be maximal effort again, lactate must be removedremoved

Types of RecoveryTypes of Recovery

• Passive Recovery:Passive Recovery:

Athletes recover after competition Athletes recover after competition sitting in the pool. No warm-down sitting in the pool. No warm-down swimming, no stretching.swimming, no stretching.

• Active Recovery:Active Recovery:

Athletes are swimming warm-down, Athletes are swimming warm-down, doing stretching. doing stretching.

Examples of Passive Examples of Passive RecoveryRecovery

• Sitting on the bench or deckSitting on the bench or deck

• Talking to friends or coachTalking to friends or coach

• Listening to musicListening to music

• Watching racesWatching races

Examples of Active Examples of Active RecoveryRecovery

• Cool-down swimmingCool-down swimming

• Active stretchingActive stretching

• JoggingJogging

Active and Passive Active and Passive RecoveryRecovery

The Effects of Active Recovery and Passive Recovery on Lactate Clearance

0

2

4

6

8

10

12

14

16

18

0 3 8 20 60 100 120Recovery Time, Min

Blo

od

Lac

tate

, Mm

ol/L

Passive recovery

Active recovery

Effects of Active Effects of Active RecoveryRecovery• Elevated blood circulationElevated blood circulation

• Fast oxygen deliveryFast oxygen delivery

• Elevated transition of lactate from muscles to the Elevated transition of lactate from muscles to the bloodblood

• Faster lactate clearanceFaster lactate clearance

• Faster replenishment of energy sources in Faster replenishment of energy sources in musclesmuscles

• Increased muscle contraction abilityIncreased muscle contraction ability

• Ability to race again at maximum efforts within a Ability to race again at maximum efforts within a short time periodshort time period

Effects of Passive Effects of Passive RecoveryRecovery

• Slow blood circulationSlow blood circulation

• Slow oxygen deliverySlow oxygen delivery

• Slow transition of lactate from muscles to the Slow transition of lactate from muscles to the bloodblood

• Slow lactate clearanceSlow lactate clearance

• Slow replenishment of energy sources in musclesSlow replenishment of energy sources in muscles

• Decreased muscle contraction abilityDecreased muscle contraction ability

• Inability to race again at maximum efforts within Inability to race again at maximum efforts within a short time perioda short time period

Duration of Active RecoveryDuration of Active Recovery

• The shorter the race distance, the longer The shorter the race distance, the longer the active recoverythe active recovery

• Duration of warm-down after the race for Duration of warm-down after the race for sprinterssprinters 25-30 min 25-30 min

• Duration of warm-down after the race for Duration of warm-down after the race for middle distance swimmers 20-25 minmiddle distance swimmers 20-25 min

• Duration of warm-down after the race for Duration of warm-down after the race for distance swimmers 15-20 mindistance swimmers 15-20 min

Intensity of Active RecoveryIntensity of Active Recovery

• Intensity of warm-down for sprintersIntensity of warm-down for sprinters 50- 50-55% of maximum 100 swimming 55% of maximum 100 swimming velocityvelocity

• Intensity of warm-down for middle Intensity of warm-down for middle distance swimmers distance swimmers 55-60% of 55-60% of maximum 100 swimming velocitymaximum 100 swimming velocity

• Intensity of warm-down for distance Intensity of warm-down for distance swimmersswimmers 60-65% of maximum 100 60-65% of maximum 100 swimming velocityswimming velocity

Duration of Active Recovery Duration of Active Recovery SwimmingSwimming

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

Types of Skeletal Muscle Types of Skeletal Muscle FibersFibers• Skeletal muscles have two categories of Skeletal muscles have two categories of

fibers:fibers:• fast twitch (white or type I)fast twitch (white or type I)• slow twitch (red or type II)slow twitch (red or type II)

• Fast twitch muscle fibers contract rapidly, Fast twitch muscle fibers contract rapidly, but shortly, high peak lactates, and slow but shortly, high peak lactates, and slow lactate clearancelactate clearance

• Slow twitch muscle fibers contract slowly, Slow twitch muscle fibers contract slowly, but longer time, low peak lactates, and but longer time, low peak lactates, and fast lactate clearancefast lactate clearance

Peculiarities of Lactate Peculiarities of Lactate ClearanceClearance

• Sprinters:Sprinters:

– High peak of lactate after the race (10-High peak of lactate after the race (10-16 mmol/l)16 mmol/l)

– Slow lactate clearance after the race Slow lactate clearance after the race

– Long warm-down protocol (25-30 min) Long warm-down protocol (25-30 min)

– Low intensity of warm-down protocol Low intensity of warm-down protocol

Example of Lactate Clearance Example of Lactate Clearance (Sprinter)(Sprinter)

LA in recovery

0

2

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6

8

10

12

14

16

0 5 10 15 20 25

40%

60%

Peculiarities of Lactate Peculiarities of Lactate ClearanceClearance

• Distance swimmers:Distance swimmers:

– Low peak of lactate after the race (5-8 Low peak of lactate after the race (5-8 mmol/l)mmol/l)

– Fast lactate clearance after the race Fast lactate clearance after the race

– Short warm-down protocol (15-20 min) Short warm-down protocol (15-20 min)

– Moderate intensity of warm-down Moderate intensity of warm-down protocol protocol

Example of Lactate Clearance Example of Lactate Clearance (Distance Swimmer)(Distance Swimmer)

LA in recovery

0123456

0 5 10 15 20 25

Time, Min

La, M

mol

/L 66%

RELATIVE ENDURANCE RELATIVE ENDURANCE (RATIOS)(RATIOS)

• Sprinters have a higher speed reserve and a Sprinters have a higher speed reserve and a lower relative endurance:lower relative endurance:

Swimmer 1Swimmer 1 Swimmer 2Swimmer 2

Best Time on 100Best Time on 100 00:54.5000:54.50 00:55.0000:55.00

Best Time on 200Best Time on 200 01:57.7001:57.70 02:02.1002:02.10

Times in SecondsTimes in Seconds 54.5, 117.7 sec54.5, 117.7 sec 55.0, 122.1 55.0, 122.1 secsec

Calculation Calculation 117.7/54.5117.7/54.5 122.1/55.0122.1/55.0

Ratio 200/100Ratio 200/100 2.162.16 2.222.22

RELATIVE ENDURANCERELATIVE ENDURANCE

• Ratios between the times (in seconds) over Ratios between the times (in seconds) over various distances show relative endurance various distances show relative endurance (RE) or speed reserve in athletes(RE) or speed reserve in athletes

• RE may provide valuable information RE may provide valuable information regarding an athlete’s distance orientation regarding an athlete’s distance orientation and/or condition as well as energy and/or condition as well as energy categoriescategories

• The studies demonstrate that RE depends The studies demonstrate that RE depends on swimmer’s event, time of season, and on swimmer’s event, time of season, and has small tendency to change with agehas small tendency to change with age

WorkingWorking CapacityCapacity

• Lactate clearance depends on working Lactate clearance depends on working capacity.capacity.

• Working capacity can be evaluated as heart Working capacity can be evaluated as heart rate in recovery after test set or time trial.rate in recovery after test set or time trial.

• Heart rate is easy to count on the neck or Heart rate is easy to count on the neck or wrist. wrist.

• The lower the maximum heart rate and The lower the maximum heart rate and higher the rate of heart rate recovery, the higher the rate of heart rate recovery, the better is the working capacity.better is the working capacity.

HeartHeart Rate in RecoveryRate in Recovery• Decline of heart beats during the first Decline of heart beats during the first

minute of recovery after the race or minute of recovery after the race or swimming set:swimming set:

• Swimmer 1 Swimmer 2Swimmer 1 Swimmer 2

• HR1 - from 0-10 secHR1 - from 0-10 sec 3131 3030



Lactate Clearance - HR Lactate Clearance - HR RecoveryRecovery

60%

0.000

0.010

0.020

0.030

0.040

0.050

0.060

0.070

0.080

0.090

0.000 0.002 0.004 0.006 0.008 0.010 0.012

HR recovery, 1/S

La

cle

ar,

1/M

in

Calculation of Heart Rate in Calculation of Heart Rate in RecoveryRecovery

• HR1 - 31 beats/10 secHR1 - 31 beats/10 sec



• HR Recovery = 100 – [(HR3/HR1)*100]HR Recovery = 100 – [(HR3/HR1)*100]

• HR Recovery = 100 – [(24/31)*100] = HR Recovery = 100 – [(24/31)*100] = 22.6%22.6%

Duration of Post-Race Duration of Post-Race RecoveryRecovery• Heart Rate Recovery is 22.6%. This number Heart Rate Recovery is 22.6%. This number

is put into a formula:is put into a formula:

• Y = 99.15*XY = 99.15*X-0.4316-0.4316,,

• where Y = duration of post-race recovery at where Y = duration of post-race recovery at 60% swimming velocity (in minutes), and X 60% swimming velocity (in minutes), and X = Recovery Heart Rate (%). After = Recovery Heart Rate (%). After calculations, we get an optimal duration of calculations, we get an optimal duration of post-race recovery of 25.8 min.post-race recovery of 25.8 min.

Testing at MeetsTesting at Meets

Lactate Clearance Lactate Clearance FeedbackFeedback

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



Summer Nationals, Fort Lauderdale, 8/12/2002

Protocol 7 - 143 bpm

=============================

Testing Time - 8/15/2002 Testing Stroke - Free


Result - 0:54.66

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Minutes Lactates

3 13.10

13 11.80

30 4.30

38 2.40

-----------------

(after Peak)


Second 10 Min - 37.39 % 37.39 %

First 20 Min - 43.60 % 43.60 %





02 JEI, L.A., 7/18/2002

Protocol 1 - 126 bpm

=============================

Testing Time - 7/18/2002 Testing Stroke - Free


Result - 8:00.82

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Minutes Lactates

3 7.10

13 1.40

-----------------

(after Peak)





BASED ON LACTATE BASED ON LACTATE CLEARANCE DATABASECLEARANCE DATABASE

BASED ON LACTATE BASED ON LACTATE CLEARANCE DATABASECLEARANCE DATABASE

LACTATE CLEARANCE LACTATE CLEARANCE DATABASEDATABASE

• Lactate Clearance Lactate Clearance Database includes lactate Database includes lactate testing results at major testing results at major meets from 2001 to 2005:meets from 2001 to 2005:– 43 swim meets43 swim meets– More than 8,000 lactate More than 8,000 lactate

removal protocolsremoval protocols– About 1,500 swimmersAbout 1,500 swimmers– Priority to the National Priority to the National

Team swimmersTeam swimmers– Only Olympic Trials Only Olympic Trials

qualifiers tested in 2004qualifiers tested in 2004– Some NT swimmers were Some NT swimmers were

tested up to 10 protocols at tested up to 10 protocols at one meetone meet

PARAMETERS OF RECOVERY PARAMETERS OF RECOVERY PROFILEPROFILE

• Peak Lactate (La Peak)Peak Lactate (La Peak)• Rate of Lactate Removal during the Rate of Lactate Removal during the

first 10 Min (Rec 0-10)first 10 Min (Rec 0-10)• Rate of Lactate Removal during the Rate of Lactate Removal during the

second 10 Min (Rec 10-20)second 10 Min (Rec 10-20)• Rate of Lactate Removal during the Rate of Lactate Removal during the

first 20 Min (Rec 20)first 20 Min (Rec 20)• Duration of Warm-Down down to 2 Duration of Warm-Down down to 2

mmol/L (Warm-Down)mmol/L (Warm-Down)

Analysis of Lactate Clearance Analysis of Lactate Clearance DatabaseDatabase

• Regular testing of lactate peak and Regular testing of lactate peak and lactate clearance allows to track lactate clearance allows to track these results:these results:– During an individual seasonDuring an individual season– From one season to other seasonFrom one season to other season– From one race to other race during a From one race to other race during a

single competitionsingle competition– Prelim vs final racesPrelim vs final races

RECOVERY PROFILERECOVERY PROFILE

• Analysis individual lactate peak and Analysis individual lactate peak and removal results relative to:removal results relative to:– Individual norms from databaseIndividual norms from database– Norms in different eventsNorms in different events– Norms for different age and genderNorms for different age and gender– Norms for different performancesNorms for different performances– Norms for prelims and finalsNorms for prelims and finals– Norms for active and passive recovery Norms for active and passive recovery – Any combination of above-mentioned normsAny combination of above-mentioned norms

RECOVERY PROFILERECOVERY PROFILE

• For analysis purposes, For analysis purposes, all individual or all individual or selected group lactate selected group lactate testing results fall testing results fall between 0% and between 0% and 100%:100%:– The worst lactate The worst lactate

peak/lactate clearance peak/lactate clearance result is 0%result is 0%

– The best lactate The best lactate peak/lactate clearance peak/lactate clearance result is 100%result is 100%

INDIVIDUAL RECOVERY PROFILEINDIVIDUAL RECOVERY PROFILE

0%

20%

40%

60%

80%

100%

VLow

Low

Medium

HighVHigh

Lactate Testing Results in a Single Lactate Testing Results in a Single CompetitionCompetition

Prelims Finals

Lactate Testing Results During Lactate Testing Results During a Seasona Season

Prelims Finals

Lactate Testing Results From One Year Lactate Testing Results From One Year to Other Yearto Other Year

Prelims

Recovery ProfileRecovery Profile

Prelims Finals

Recovery after Races and Recovery after Races and WorkoutsWorkouts

1.1. Drink and eat plenty of high-energy Drink and eat plenty of high-energy drinks and bars.drinks and bars.

2.2. Swim cool down at optimal pace for 10 Swim cool down at optimal pace for 10 min.min.

3.3. Eat high-energy bar or fruits (bananas, Eat high-energy bar or fruits (bananas, pears, apples, etc.)pears, apples, etc.)

4.4. Swim cool-down at optimal pace for next Swim cool-down at optimal pace for next 10 min.10 min.

5.5. Eat snack after the workout or swim Eat snack after the workout or swim meet on the way to school/home/hotel. meet on the way to school/home/hotel.

ConclusionsConclusions

• Swimming at high velocity yields high amounts of Swimming at high velocity yields high amounts of lactate in the muscles. This has negative effects lactate in the muscles. This has negative effects on the ability of the muscles to contract. In order on the ability of the muscles to contract. In order for a swimmer to perform at maximal effort again, for a swimmer to perform at maximal effort again, lactate must be removedlactate must be removed

• Active recovery (swimming warm-down) is helpful Active recovery (swimming warm-down) is helpful for lactate removal. During passive recovery (i.e. for lactate removal. During passive recovery (i.e. sitting on the bench) lactate removal is very slowsitting on the bench) lactate removal is very slow

• Duration of post-race recovery should be 25-30 Duration of post-race recovery should be 25-30 min for sprinters, 20-25 min for middle distance min for sprinters, 20-25 min for middle distance swimmers, and 15-20 min for distance swimmersswimmers, and 15-20 min for distance swimmers

ConclusionsConclusions• Swimming intensity during warm-down should be light for Swimming intensity during warm-down should be light for

sprinters (about 50-55% of maximum 100 m swimming sprinters (about 50-55% of maximum 100 m swimming velocity), light to moderate for middle distance swimmers velocity), light to moderate for middle distance swimmers (55-60% of maximum 100 m swimming velocity), and (55-60% of maximum 100 m swimming velocity), and moderate for distance swimmers (60-65% of maximum moderate for distance swimmers (60-65% of maximum 100 m swimming velocity)100 m swimming velocity)

• The post-race recovery protocol should include straight The post-race recovery protocol should include straight swimming. Warm-down can be substituted with swimming. Warm-down can be substituted with stretching if there is no warm-down pool available. Heart stretching if there is no warm-down pool available. Heart rate during stretching should be low (120-140 beats/min rate during stretching should be low (120-140 beats/min or 20-23 beats/10 sec)or 20-23 beats/10 sec)

• The warm-down protocols can also be used for workouts The warm-down protocols can also be used for workouts after hard swimming sets. A warm-down will help to after hard swimming sets. A warm-down will help to recover faster before the next workoutrecover faster before the next workout

•QUESTIONS?QUESTIONS?

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Recovery after Races and Workouts