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Peter Hespel
Peter Hespel RECOVERY IN CYCLING TRACK - OMNIUM Recovery in the spotlights HUMAN KINETICS May, 2013 Recovery ‘ingredients’ • • • • • • • • Active recovery Stretching Nutrition Nutritional supplements Rehydration Sleep Cold water immersion Electrostimulation • • • • • • • • Sauna Cryosauna Compression garments Relaxation techniques Massage Hypoxic training Light therapy ... Translate into an INDIVIDUAL recovery schedule meeting the needs of a SPECIFIC discipline Recovery ‘ingredients’ • • • • • • • • Active recovery Stretching Nutrition Nutritional supplements Rehydration Sleep Cold water immersion Electrostimulation • • • • • • • • Sauna Cryosauna Compression garments Relaxation techniques Massage Hypoxic training Light therapy ... Translate into an INDIVIDUAL recovery schedule meeting the needs of a SPECIFIC discipline Use of anti-oxidants Anti-oxidants in training ? + Co-enzyme Q10 Vitamin C Vitamin E Resveratrol Mitochondrium Training adaptations Anti-oxidants intake in competition ? + Co-enzyme Q10 Vitamin C Vitamin E Resveratrol Mitochondrium Anti-oxidants intake in competition ? + Co-enzyme Q10 Vitamin C Vitamin E Resveratrol Dosage Vitamin C: 1000 mg per day Vitamin E: 250 mg per day Mitochondrium Carbohydrate mouth rinsing ‘Tonic’ mouth rinse 10 sec mouth rinse + ingestion of a solution: 30 sec sprint Water 50 mg/L aspartame 650 mg/L quinine WATTmean ↑ by 2.4 – 3.9% Control Sharon et al., 20140 TOO MUCH ICE BATHING ? Cold water immersion 10-12°C IJSBADEN Does it really help ? Should it be considered as a ‘standard’ recovery strategy ? Study protocol 4 X 30 sec SPRINT Broatch et al., 2014 Three recovery protocols 10°C 35°C 35°C + “ Recovery oil bath “ Broatch et al., 2014 Muscle temperature Broatch et al., 2014 Recovery of knee-extension force Broatch et al., 2014 + improved ratings for ‘readiness for exercise’, ‘pain’, and ‘vigour’ for both CWI and TWP Conclusion 10°C Broatch et al., 2014 35°C 35°C + Placebo effect... Optimal recovery drink • TRAINING ADAPTATION + ENERGY RECOVERY • TRAINING ADAPTATION + MUSCLE MASS 0.8-1.0 g CHO per kg 20-25g whey protein 20-25g whey protein (partially hydrolysed) (partially hydrolysed) ~3g free leucine ~3g free leucine Optimal recovery drink • TRAINING ADAPTATION + ENERGY RECOVERY + REHYDRATION 0.8-1.0 g CHO per kg • TRAINING ADAPTATION + MUSCLE MASS 20-25g whey protein 20-25g whey protein (partially hydrolyzed) (partially hydrolysed) ~3g free leucine ~3g free leucine 50 mmol/L sodium Massage Massage Hemmings et al., 2000 Physiological effects of massage ANTI INFLAMMATORY STIMULATION of MITOCHONDRIAL REPAIR NO LACTATE REMOVAL From science to practice Develop and individual recovery plan based on ‘evidence-based’ and well-validated recovery strategies considering the importance of the ‘placebo’ effect And to be fine-tuned in training TRACK CYCLING – omnium - female F.L. ~15sec P.R. ~35min EL. ~12min DAY 1 0:00 9:00 12:00 15:30 I.P. ~4min SCR. ~15min 21:00 18:00 0:00 500 TT. ~35sec DAY 2 0:00 9:00 12:00 15:30 17:30 0:00 TRACK CYCLING – omnium - female snack DAY -3 DAY -2 DAY -1 DAY 1 0:00 DAY 2 0:00 Light CHO-rich meal Cooling down ≥20min Recovery shake Vit C & E F.L. ~15sec * 10g bicarbonate Massage * Mouth rinse P.R. ~35min * 15:30 I.P. ~4min SCR. ~15min 9:00 12:00 EL. ~12min * 9:00 12:00 * Urine density * 21:00 18:00 0:00 500 TT. ~35sec * 15:30 17:30 0:00 Recovery ‘ingredients’ • • • • • • • • Active recovery Stretching Nutrition Nutritional supplements Rehydration Sleep Cold water immersion Electrostimulation • • • • • • • • Sauna Cryosauna Compression garments Relaxation techniques Massage Hypoxic training Light therapy ... Translate into an INDIVIDUAL recovery schedule meeting the needs of a SPECIFIC discipline Peter Hespel RECOVERY IN CYCLING TRACK - OMNIUM
