The Recovery Process

• The purpose of recover is to return the body to a pre exercise state by replenishing used fuel stores and removing waste products.
• Recovery: the time required to repair damage to the body caused by training or compettition
• Oxygen Deficit: the additional amount of oxygen that the performer requires to complete an activity aerobically
• Oxygen debt: the amount of oxygen needed to return the body to a resting state
• Excessive Post exercise Oxygen Consumption (EPOC): the total volume of oxygen that is consumed during recovery above that which would have been consumed at rest during the same period. It enables the body to fully recover
• EPOC curve at low intensity results in a small oxygen deficit as there is less use of the anaerobic energy systems therefore little lactic acid accumulation.
• EPOC curve at high intensity results in a greater oxygen deficit as there is more use of the anaerobic energy systems therefore more lactic acid accumulation
• One aim of EPOC is the replacement of glycogen
• One aim of EPOC is replenishing myoglobin with oxygen
• One aim of EPOC is resynthesising ATP and PC
• One aim of EPOC is to remove lactic acid
• In order for EPOC to work effectively we need to maintain elevated circulation and ventilation in order to maximise the delivery of oxygen to working muscle, which removes carbon dioxide, this process requires aerobic energy which accounts for 1-2% of EPOC
• In order for EPOC to work effectively we need to maintain body temperature as a 1º rise in body temperature increases metabolic rate by 13-15%. Hence if we maintain our increased body temperature we will burn more calories and remove lactic acid post exercise quicker. This accounts for 60-70% of the lactacid component of EPOC
• The first stage of EPOC is known as the fast alactacid component. During this component we maintain increased rate of respiration (1-4 litres of O2) to supply oxygen to the body. The fast alactacid component is approx 10% of EPOC. The fast alactacid component lasts approx 3 minutes - dependent on the size of the O2 deficit and fitness level of performer.
• During the fast alactacid component of EPOC: resynthesis of ATP - the aerobic system resynthesises 39 ATP; restore PC store - PC stores are replenished when O2 is present (50% replenish in 30 seconds and 100% in 3 minutes); restore muscle phosphogen - from the phosphates from restoring PC; restore oxymyoglobin - O2 resaturates the haemoglobin in blood and myoglobin in muscles (within 1 minute and uses 0.5 litres of 02).
• The second stage of recovery is known as the slow lactacid component
• During the slow lactacid component we maintain increased rate of respiration (5-8 litres of O2) to supply oxygen to the body. It starts when exercise is finished however it is slower and longer. The slow component will take 1-2 hours, depending on the intensity and duration of the exercise and dependent on if aan active cool down has been completes
• During the slow lactacid component of EPOC we remove lactic acid - lactic acid converts back to pyruvic acid by the enzyme LDH when oxygen is present. This pyruvic acid (50-75%) combines with coenzyme A to for Acetyl CoA and enters the Kreb's cycle to produce more energy aerobically.
• During the slow lactacid component of EPOC small amounts of lactic acid are converted into protein at the cori cycle in the liver which is useful for muscle repair and some is removed from the body in the sweat and urine.
• During the slow lactacid component of EPOC we replenish glycogen stores: 10-25% of pyruvic acid converted to blood glucose (gluconeogenesis) or muscle/liver glycogen (glyconeogenesis).
• Warm ups increase respiration and therefore increase oxygen supply to the working muscles so the performer can work more aerobically, reducing the oxygen deficit thus aiding recovery. This also reduces build up of lactic acid and delays OBLA.
• Active recovery allows the heart and breathign rate to be maintained which helps to maintain oxygen supply to the muscle and helps to remove lactic acid.
• Cooling aids aid recovery by bringing more oxygen to the muscles to remove lactic acid. They also help lower blood and muscle temperatures to resting values which prevents swelling and reduces DOMS.
• Intensity planning is monitored using heart rate to ensure the intensity is specific to the energy system. Overload should be used to progressively create appropriate adaptations. Aerobic and anaerobic training will help delay the lactacid thresholds / anaerobic threshold which means the players can work at all intensities for longer, delay OBLA and aids the removal of lactic acid.
• Work : Rest ratio: use the correct work:rest ratio to focusing training on each energy system. When replenishing ATP/PC stores, the work:rest ratio should be 1:3
• Strategies and tactics: A coach could use substitutions to allow players recovery. Whilst the substitution is being made other players may benefit from 30 seconds recovery to restore ATP/PC stores.
• Strategies and tactics: A coach could emply pacing tactics to control the intensity of the game to allow players time to recovery.
• Work:Rest ratio: When replenishing ATP/PC stores the work:rest ratio should be 1:3
• Work:Rest ratio: For lactate tolerance using the glycolytic system the work:rest ratio should be 1:2. This encourages lactate accumulation to increase tolerance and buffering capacity.
• Work:Rest ratio: when using the aerobic system the work:rest ratio should be 1:0.5 to promote adaptations and delay OBLA and fatigue.
• Nutrition: the correct pre/during/post event nutrition will maximise fuel stores, delay fatigue and speed up recovery.
• Through nutrition the athlete can maximise PC stores via a creatine supplement.
• Through nutrition the athlete can maximise glucose and glycogen stores. They can do this through: pre meals (carb loading); during (glucose gels); and post meals (high carb).
• Through nutrition the athlete can use bicarbonate of soda to increase buffering of lactic acid.
• Through nutrition the athlete can use nitrate to speed up recovery as the nitrate dilates blood vessels, increasing blood flow and oxygen to muscles.
• Through nutrition the athlete can use a protein supplement following strength training for muscle revoery, repair and growth.