PRESENTATION
TRAINING RECOVERY
Start
Contents
Supercompensation
Nutrition
Hydration
Delayed Recovery
Warm-Up
Recovery Pillars
Sleep
Cool-Down
Balanced Training & Rest Cycles
Maintaining Perspective
SCIENCE
supercompensation
DELAYED RECOVERY
Muscle damage
The specific reasons for delayed recovery and reduced performance are often due to a combination of...
Running out of fuel
Dehydration
SLEEP
RECOVERY PILLARS
BALANCED TRAINING & REST CYCLES
NUTRITION
There are 6 clear recovery strategies that should always be adhered to, whether you are a Junior, U23, Senior, or Olympic Gold medalist. Consistently abiding by these PILLARS OF RECOVERY will optimise your fitness and performance over time.
HYDRATION
WARM-UP & COOLD-DOWN
MAINTAINING PERSPECTIVE
sleep
Why is sleep so important?
sleep deprivation
How much sleep do you need?
Sleep is when 1) body tissues repair and 2) complex neuromuscular actions and skill development are consolidated into memory.
Sleep quality is just as important as sleep quantity, but as a guide 18+ year old rowers require 7-9 hours per night. This will vary depending on you as an individual and the overall load being exerted.
Having one poor night's sleep is unlikely to impact your training and performance. However, chronic poor sleep may decrease your energy stores, inhibit muscle repair, and weaken the immune system.
sleep
improve your sleep hygeine
Sync your body's natural sleep-wake cycle by having a consistent bedtime and wake-up time
Reserve the bedroom for sleep only (keep food, entertainment, and work out)
Bedrooms should be kept dark, quiet, and relatively cool (16-18°C)
Avoid drinking too many fluids and eating large, fatty meals before bedtime
Avoid caffeine from 6 hours before bed time
sleep
improve your sleep hygeine
Try to finish intense exercise by 2 hours before bedtime
Avoid napping in the day after 4 pm as this may make it more difficult to fall asleep at night
Avoid screen time 30-45 min prior to sleep as exposure to bright light may suppress the production of melatonin (a natural sleep regulating hormone)
Consider using a form of meditation or breathing exercises to relax
Adopt a 60 min wind-down routine before bed, starting with the most active activities (e.g. socialising) leading towards the most relaxing (e.g. reading)
balanced training & rest cycles
Recovery is vital for beneficial physiological adaptations to take place
A simple but well thought out weekly training plan is essential
All training programmes should include sufficient rest and recovery
nutrition
REFUEL
REPAIR
PROTECT
Protect your immune system with plenty of fruit and vegetables
Repair your damaged muscles with different types of good quality protein
Top up your energy stores with carbohydrate
The recovery process should start as soon as possible after training or racing.Consume a recovery snack & drink within 30 min and eat a main meal within 2 hours of finishing exercise.
+ info
HYDRATION
WHY?
HOW MUCH?
Fluid losses as low as 2% of body weight can have a significant impact on performance. Negative effects of dehydration include fatigue, reduced adaptation to training, reduced concentration, and a compromised immune system.
Fluid requirements will be different for each rower. Weigh yourself before and after training sessions; for each 1 kg lost in body weight replace with 1.5 kg of fluid. This is even more important when training or competing in hot and humid environments.
WHAT TO DRINK?
WHEN?
If your urine is often dark, make sure you increase your fluid intake. Rehydration is more effective when fluids are drunk over several hours, rather than immediately after exercise all at one.
Water is good, but not always the best choice for rowers. Look for drinks which contain sodium (salt), the major electrolyte, as this helps the body retain fluid you drink, thereby assisting hydration. These are often called 'isotonic' sports drinks, and are usually more effective for rehydration.
hydration
Start each training session fully hydrated. Check the colour of your morning urine for a quick indication. Your urine should be plentiful and its colour should be in the well hydrated zone. If not, start drinking immediately.
WARM-UP
POTENTIATE THE MUSCLES
A thorough warm-up is usually used to enhance subsequent performance, but there is also evidence it can enhance recovery. For your warm-up, follow the RAMP principle. The content of each component will vary depending on a variety of factors, but the RAMP principle should be used as a guide. You can then make changes based on personal preference.
MOBILISE THE JOINTS
ACTIVATE THE NEUROMUSCULAR SYSTEM
RAISE HEART RATE
COOL-DOWN
After any intense training or competition, an active cool-down enhances recovery. Develop a way of self-assessing your range of motion in the important muscle groups for rowing. If this range has reduced below what is required, flexibility exercises should be included to reduce stiffness and re-establish normal range of motion. Research shows that mental relaxation techniques can be used to help manage stress. This may be particularly important when racing.
ACTIVE COOL-DOWN
SELF-ASSESSING RANGE OF MOTION
REDUCE STIFFNESS
MENTAL RELAXATION
maintaining perspective
YOUR PURPOSE
PLAN-DO-REVIEW
Understanding why it is that you're pursuing your rowing goals is important in the long term, particularly in times of adversity.
Having a clear review process enables rowers to understand why they performed at their best. Ask yourself, 'what went well and why?' and 'what didn't go well and what did you learn as a result?'
KEEP PERSPECTIVE
EMBRACE CHALLENGE
Maintaining an identity outside of rowing is vital for recovery and can help you develop a sense of perspective.
You will experience ups and downs. But, you should keep putting the effort in and try experiementing when performances don't go to plan.
The rowing environment is highly demanding and it can often feel overwhelming. So it is crucial that you find ways to switch off. Mental factors should not be underestimated, they are often more impactful than any physical aspect of recovery
Recommended
If you're interested in finding out more about recovery strategies, click here to listen to a podcast on the topic
Presentation produced from adapted Performance Pathways Team resources
TRAINING RECOVERY
jack.brown@uksportsinstitute.co.ukUKSI Physiologist
Training Recovery
jack.brown
Created on June 24, 2022
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Transcript
PRESENTATION
TRAINING RECOVERY
Start
Contents
Supercompensation
Nutrition
Hydration
Delayed Recovery
Warm-Up
Recovery Pillars
Sleep
Cool-Down
Balanced Training & Rest Cycles
Maintaining Perspective
SCIENCE
supercompensation
DELAYED RECOVERY
Muscle damage
The specific reasons for delayed recovery and reduced performance are often due to a combination of...
Running out of fuel
Dehydration
SLEEP
RECOVERY PILLARS
BALANCED TRAINING & REST CYCLES
NUTRITION
There are 6 clear recovery strategies that should always be adhered to, whether you are a Junior, U23, Senior, or Olympic Gold medalist. Consistently abiding by these PILLARS OF RECOVERY will optimise your fitness and performance over time.
HYDRATION
WARM-UP & COOLD-DOWN
MAINTAINING PERSPECTIVE
sleep
Why is sleep so important?
sleep deprivation
How much sleep do you need?
Sleep is when 1) body tissues repair and 2) complex neuromuscular actions and skill development are consolidated into memory.
Sleep quality is just as important as sleep quantity, but as a guide 18+ year old rowers require 7-9 hours per night. This will vary depending on you as an individual and the overall load being exerted.
Having one poor night's sleep is unlikely to impact your training and performance. However, chronic poor sleep may decrease your energy stores, inhibit muscle repair, and weaken the immune system.
sleep
improve your sleep hygeine
Sync your body's natural sleep-wake cycle by having a consistent bedtime and wake-up time
Reserve the bedroom for sleep only (keep food, entertainment, and work out)
Bedrooms should be kept dark, quiet, and relatively cool (16-18°C)
Avoid drinking too many fluids and eating large, fatty meals before bedtime
Avoid caffeine from 6 hours before bed time
sleep
improve your sleep hygeine
Try to finish intense exercise by 2 hours before bedtime
Avoid napping in the day after 4 pm as this may make it more difficult to fall asleep at night
Avoid screen time 30-45 min prior to sleep as exposure to bright light may suppress the production of melatonin (a natural sleep regulating hormone)
Consider using a form of meditation or breathing exercises to relax
Adopt a 60 min wind-down routine before bed, starting with the most active activities (e.g. socialising) leading towards the most relaxing (e.g. reading)
balanced training & rest cycles
Recovery is vital for beneficial physiological adaptations to take place
A simple but well thought out weekly training plan is essential
All training programmes should include sufficient rest and recovery
nutrition
REFUEL
REPAIR
PROTECT
Protect your immune system with plenty of fruit and vegetables
Repair your damaged muscles with different types of good quality protein
Top up your energy stores with carbohydrate
The recovery process should start as soon as possible after training or racing.Consume a recovery snack & drink within 30 min and eat a main meal within 2 hours of finishing exercise.
+ info
HYDRATION
WHY?
HOW MUCH?
Fluid losses as low as 2% of body weight can have a significant impact on performance. Negative effects of dehydration include fatigue, reduced adaptation to training, reduced concentration, and a compromised immune system.
Fluid requirements will be different for each rower. Weigh yourself before and after training sessions; for each 1 kg lost in body weight replace with 1.5 kg of fluid. This is even more important when training or competing in hot and humid environments.
WHAT TO DRINK?
WHEN?
If your urine is often dark, make sure you increase your fluid intake. Rehydration is more effective when fluids are drunk over several hours, rather than immediately after exercise all at one.
Water is good, but not always the best choice for rowers. Look for drinks which contain sodium (salt), the major electrolyte, as this helps the body retain fluid you drink, thereby assisting hydration. These are often called 'isotonic' sports drinks, and are usually more effective for rehydration.
hydration
Start each training session fully hydrated. Check the colour of your morning urine for a quick indication. Your urine should be plentiful and its colour should be in the well hydrated zone. If not, start drinking immediately.
WARM-UP
POTENTIATE THE MUSCLES
A thorough warm-up is usually used to enhance subsequent performance, but there is also evidence it can enhance recovery. For your warm-up, follow the RAMP principle. The content of each component will vary depending on a variety of factors, but the RAMP principle should be used as a guide. You can then make changes based on personal preference.
MOBILISE THE JOINTS
ACTIVATE THE NEUROMUSCULAR SYSTEM
RAISE HEART RATE
COOL-DOWN
After any intense training or competition, an active cool-down enhances recovery. Develop a way of self-assessing your range of motion in the important muscle groups for rowing. If this range has reduced below what is required, flexibility exercises should be included to reduce stiffness and re-establish normal range of motion. Research shows that mental relaxation techniques can be used to help manage stress. This may be particularly important when racing.
ACTIVE COOL-DOWN
SELF-ASSESSING RANGE OF MOTION
REDUCE STIFFNESS
MENTAL RELAXATION
maintaining perspective
YOUR PURPOSE
PLAN-DO-REVIEW
Understanding why it is that you're pursuing your rowing goals is important in the long term, particularly in times of adversity.
Having a clear review process enables rowers to understand why they performed at their best. Ask yourself, 'what went well and why?' and 'what didn't go well and what did you learn as a result?'
KEEP PERSPECTIVE
EMBRACE CHALLENGE
Maintaining an identity outside of rowing is vital for recovery and can help you develop a sense of perspective.
You will experience ups and downs. But, you should keep putting the effort in and try experiementing when performances don't go to plan.
The rowing environment is highly demanding and it can often feel overwhelming. So it is crucial that you find ways to switch off. Mental factors should not be underestimated, they are often more impactful than any physical aspect of recovery
Recommended
If you're interested in finding out more about recovery strategies, click here to listen to a podcast on the topic
Presentation produced from adapted Performance Pathways Team resources
TRAINING RECOVERY
jack.brown@uksportsinstitute.co.ukUKSI Physiologist