Orienteering and recovery. Recovery techniques, training, planning training and optimizing adaptation. A presentation from the vault, I think I put it together in circa 2003. I don't think its all supported by the science, but its reaonable guidelines in my opinion.

1. The Recovery
Route
Recover and Train Better
Ben Rattray

2. • The effectiveness of training is often
determined by the players ability to
bounce back quickly, or recover before
the next training stimulus is applied

3. Training Cycles
• Adaptation curve
Adaptation Zone
Performance Level
Neutral Zone
Fatigue Zone (exhaustion)
Time

4. Training Cycles
• Adaptation curve
Adaptation Zone
Performance Level
Neutral Zone
Fatigue Zone (exhaustion) Too hard -
failing adaptation
Time

5. Training Cycles
• Adaptation curve
Adaptation Zone
Performance Level
Too easy -
Little adaptation
Neutral Zone
Fatigue Zone (exhaustion) Too hard -
failing adaptation
Time

6. Training Cycles
• Adaptation curve
Just right -
Maximum adaptation
Adaptation Zone
Performance Level
Too easy -
Little adaptation
Neutral Zone
Fatigue Zone (exhaustion) Too hard -
failing adaptation
Time

7. Training Cycles
• Adaptation curve
Just right - Adaptation maintenance
Maximum adaptation
Adaptation Zone
Performance Level
Too easy -
Little adaptation
Neutral Zone
Fatigue Zone (exhaustion) Too hard -
failing adaptation
Time

8. Training Cycles
• Adaptation curve
Adaptation maintenance
Adaptation Zone Optimum
Performance Level
time for next
training
Neutral Zone
Fatigue Zone (exhaustion)
Time

9. Training Cycles
• Adaptation curve
Adaptation maintenance
Adaptation Zone Optimum
Performance Level
time for next
training
Neutral Zone
Bad recovery
Fatigue Zone (exhaustion)
Time

10. Training Cycles
• Adaptation curve
With Recovery Adaptation maintenance
Adaptation Zone Techniques Optimum
Performance Level
time for next
training
Neutral Zone
Fatigue Zone (exhaustion)
Time

11. Orienteering Demands
• Metabolic demand
• Depends on intensity
• Glycogen stores, lactic acid build-up, fat/
protein metabolism
• Nutritional demand
• Glycogen stores, hydration status, protein
requirements, iron needs
• Musculo-skeletal demand
• Muscular contraction - eccentric

12. Orienteering Demands
• Neuro-muscular demand
• Nerves get tired too!
• Mental demand
• Concentration for navigation, race pressure,
pushing yourself, training volume, not
achieving goals…
• Immune demand
• All these effects can have a detrimental effect
on your immune status – depressed for time
after.

13. Work hard + Recover well = Best performance
Recovery from What?

14. Work hard + Recover well = Best performance
Recovery from What?
Mental Fatigue
Dehydration
Nervous system
Depleted Energy
Reserves
Clearing of metabolism
Muscle Damage bi-products (e.g. lactate)
(bone/joint/other
tissue)
Immune Response

15. Recovery Strategies
• Immediate
– Warm-down, re-hydrating, re-fuelling
• Regular
– Sleep, rest days, easy sessions, easy
training periods
• Extra tools
– Physical therapies, relaxation therapies,
hydro-therapies, Russian techniques
Balance between work and recovery

16. Warm-down
• What should it consist
of?
– Low intensity exercises
mimicking sport
– Static stretching
• Why is it needed
– Removal of waste
products (incl. lactate)
– Maintains blood flow
(assists cell recovery)
– Reduces muscle stiffness
post training
– Returns body to resting

17. Why Warm-down?
• Removal of waste
products
• Prevents blood
pooling
• Facilitates blood flow
• Reduces muscle
stiffness post training
• Prevents decrease in
performance during
next training session
• Improves discipline
• Returns muscles to
resting state

18. Example of cool down
• Drink, maybe some food, then
• Easy jog (10-30 minutes)
– ~60-75% HRmax, 120-150 bpm
– If have incremental testing results, follow
those guidelines (it should be below
lactate threshold)
• Static stretching (10-30min)
– Stretch (at least major muscle groups)
– Drink and eat during stretches

19. De-hydration
• Sweat loss (major mechanism for heat
loss) up to 2-3 l·h-1 reported in
endurance athletes in hot humid
conditions
• Typical sweat rates 1.0-1.2 l·h-1
• Sweat rate depends upon:
– Size of the athlete
– Degree of acclimatisation
– Intensity of exercise
– Environmental conditions

20. De-hydration
• Fluid losses of 2% shown to significantly
reduce performance through
– Increased thermo-regulatory stress
– Increased cardiovascular stress
– Increased perception of effort
– Impairs mental functioning
– Reduce rate of gastric emptying
• 10-11% fluid loss can result in death
• ATHLETES SHOWN TO DRINK INADEQUATE
AMOUNTS DURING COMPETITION

21. Re-hydration Guidelines
• How much fluid is lost?
• Estimating fluid loss
– Use pre- and post-competition weights as a
basic guide of fluid requirements
– Athletes advised to consume fluids that meet as
least 80% of total sweat losses during exercise
• Depends upon:
– Environment, intensity, duration
• Guidelines:
– Drink throughout exercise, but after
– Replace 150% of weight lost during

22. Re-hydration Guidelines
• Plan Ahead – Be Prepared
• What to Drink
– Sports drinks work (fluid and CHO)
– Look for:
• Electrolytes (sodium and potassium)
– Replace what is lost, improve taste, trigger thirst
and increase absorption
• CHO
– 4-7% solution
– Mix of sugars (glucose, fructose, glucose polymers)

23. Re-Fuelling
• To maximise recovery eat as soon as
practical after exercise (must within 2
hours)
• At least 1g CHO·kg-1 bw straight away, then
• Daily 7-10g·kg-1 bw
• High G.I CHO foods promote greater
glycogen storage
• Include a fructose-rich food (i.e. fruit) for
the liver
• Drink to replace fluid losses, ensure it
tastes nice so you do!
• Protein may help to restore muscle damage

24. Re-Fuelling

25. Re-Fuelling
• To maximise recovery eat as soon as
practical after exercise (must within 2 hours)
• Eat 50g
– i.e. 2 bananas
– 2 medium bread roles
– 700ml sports drink
• Drink 150% of body mass lost
– You need water to store CHO as glycogen
(muscle store)

26. CHO important in diet

27. CHO important in diet

28. CHO important in diet

29. Work hard + Recover well = Best performance
Recovery of What?
Mental Fatigue
Dehydration
Nervous system
Depleted Energy
Reserves
Clearing of metabolism
Muscle Damage bi-products (e.g. lactate)
(bone/joint/other
tissue)
Immune Response

30. Work hard + Recover well = Best performance
Recovery of What?
Mental Fatigue

Dehydration
Nervous system
Depleted Energy

Reserves
Clearing of metabolism
Muscle Damage bi-products (e.g. lactate)
(bone/joint/other
tissue)
Immune Response

31. Work hard + Recover well = Best performance
Recovery of What?
Mental Fatigue

Dehydration

Nervous system
Depleted Energy

Reserves 
Clearing of metabolism
Muscle Damage bi-products (e.g. lactate)
(bone/joint/other
tissue)
Immune Response


32. Sleep
• Humans operate on 24 hour clock that
determines when we sleep and wake
• Disruptions to this biorhythm (late
nights, sleeping in, international travel)
generate fatigue
• When our body repairs itself
• Best to go to sleep when our body
temperature is at it’s daily high

34. When training hard, deep sleep (stage 3/4 increases, up to 3 fold)
When training – first 1/3 of nights sleep is most important, so do
not compromise this part (e.g. sleep near noise (a party, leaving
tv on), delay normal bed time)

35. Sleeping Tips
• Practise relaxation techniques before going to bed
e.g. soft music, muscle relaxation, breathing exercises,
visualisation, light reading
• Always wake at similar times
• Eat at similar times
• 8 hours/night good target (individual)
• Before competition, the 3-5 nights before are the
MOST important, not the night before.
• Wake up 3+ hours before quality training
• Things to avoid in the late evening:
– Caffeine, e.g coffee, tea, chocolate, cola drinks
– Nicotine
– Alcohol – leads to disturbed sleep patterns
– High protein and large meals

36. Physical Therapies
Massage / self massage
Elite athletes need at least 2 massages
per week
Athletes should use self-massage daily
on key body parts

37. Physical Therapies
Massage / self massage
• Very popular
• Physiological benefits
– Enhances delivery of O2 and nutrients
to tired muscles
– Promotes removal of waste-products
– Warming and stretching of muscle
– Temporary flexibility gains
• Psychological benefits too
• Easy to learn and do training partners or self

38. Physical Therapies
• Spa jets
• Yoga
• Extra stretching
• Acupuncture/Acupressure
• Hyperbaric Oxygen Therapy

39. Hydro-therapies
• Contrast showers / baths
– Alternating hot and cold
– Can provide nervous system stimulation
– Promote blood pump which assist removal of
waste products
• Guidelines
– Warm: 3-4 minutes
Cold: 30-60 sec
– (Repeat process 3 times)
• Contra-indications
– Illness
– Soft-tissue injury (48-72 hours)
• End on a hot before bed time to enhance
deep sleep

40. Cold water immersion

41. Work hard + Recover well = Best performance
Recovery of What?
Mental Fatigue
Hydration
Nervous system
Fuel Sources
Clearing of metabolism
Muscle Repair bi-products (e.g. lactate)
(bone/other tissue)
Immune Response

42. Work hard + Recover well = Best performance
Recovery of What?
Mental Fatigue

Hydration
Nervous system


Fuel Sources
Clearing of metabolism
Muscle Repair 
bi-products (e.g. lactate)

(bone/other tissue)
Immune Response


43. Work hard + Recover well = Best performance
Recovery of What?

Mental Fatigue

Hydration
Nervous system


Fuel Sources
Clearing of metabolism
Muscle Repair 
bi-products (e.g. lactate)

(bone/other tissue)
Immune Response


44. Relaxation Therapies
• Music
• Reading
• Movies
• Yoga
• Psychology
– Meditation
– Progressive Muscle Relaxation
– Imagery
– Flotation Tanks

45. Recovery Sessions
• Why?
– To let the body adapt to the training stimulus and
recover from the physiological and mental
pressures of intense training
– Restore energy balance
– Relieve muscle tension/soreness
– Remove metabolic waste products
• When?
– To break up successive days of intense training
– After competition to refocus the body and mind
• How?
– Pools are excellent as provide minimum impact
and cool water reduces swelling and assists
restoration of body temperature

46. Recovery sessions
• Active recovery, provided the
work intensities are light.
• Use alternate (cross-) training:
– cycling, swimming, skiing to assist in
increasing training volume, but also
as an active recovery.
– Many use pool sessions (swimming,
water running and other activities) to
enhance recovery after matches.
• Rest days are essential. At least
one day a week should be a
minimal training, or a non-
training day.

47. Recovery Session - example
• Basic Pool Recovery
– 15-20 mins
– Light to moderate
– Follow the leader format
• Activities
– Movements using whole body
– Stretches
– Hydration

48. Work hard + Recover well = Best performance
Recovery of What?
Mental Fatigue
Dehydration
Nervous system
Depleted Energy
Reserves
Clearing of metabolism
Muscle Damage bi-products (e.g. lactate)
(bone/joint/other
tissue)
Immune Response

49. Work hard + Recover well = Best performance
Recovery of What?
Mental Fatigue

Dehydration
Nervous system

Depleted Energy
Reserves
Clearing of metabolism
Muscle Damage 
bi-products (e.g. lactate)

(bone/joint/other
tissue)
Immune Response


50. Work hard + Recover well = Best performance
Recovery of What?

Mental Fatigue

Dehydration
Nervous system

Depleted Energy
Reserves
Clearing of metabolism
Muscle Damage 
bi-products (e.g. lactate)

(bone/joint/other
tissue)
Immune Response


51. Planning YOUR Recovery
• If you don’t plan for it, you won’t do it!

52. Periodised Plan: example Train2Compete

53. Recovery Training Periods
• Programmed in
training plan
• Example:
– Week in Macrocycle
Training Load
• May also be
longer, after
competition
WEEK 1 2
3 4

54. Weekly Training Plan
M T W T F S S
Moderate Hard Active Hard Active Moderat Hard
Recovery Recovery e
Hard Hard Massage Hard Spa Hard Relaxation
BEN’s Rules
1. Avoid more than 2 hard sessions in a row of similar
training (e.g. weight training and on-court work are NOT like
training)
2. Actively plan recovery at least twice per week
3. Stretch and self-massage whenever possible

55. Weekly Planning example
• A moderate-high training week
Monday
am:
easy run (30min)
pm:
steady terrain/hill run (50min)
Tuesday
am:
off
pm:
track intervals – speed endurance
Wednesday
am:
longer run (90min)
pm:
touch football
spa/sauna
Thursday
am:
easy run (30min)
pm:
steady terrain/hill run (50min)
Friday
am:
rest day
pm:
massage
Saturday
am:
intervals – vVO2max
pm:
easy run (30min)
Sunday
am:
long run (1h 50)

56. Weekly Planning example

57. Weekly Planning example
• A moderate-high training week
Monday
am:
easy run (30min)
pm:
steady terrain/hill run (50min)
Tuesday
am:
off
pm:
track intervals – speed endurance
Wednesday
am:
longer run (90min)
pm:
touch football
spa/sauna
Thursday
am:
easy run (30min)
pm:
steady terrain/hill run (50min)
Friday
am:
rest day
pm:
massage
Saturday
am:
intervals – vVO2max
pm:
easy run (30min)
Sunday
am:
long run (1h 50)

58. Super Hard Blocks of
Training

59. Lifestyle Management
• Training and competition must be
considered in context with:
– Family commitments
– Academic/work demands
– Social commitments
– Health
• A healthy balance must be achieved to
enhance training and other areas
• Sacrifices will have to be made

60. Lifestyle Management
• No substitute for hard work
• Development of excellent time
management skills is essential to
success in any sport
• Work hard + recover well = top
performance
• Train hard but more importantly train
smart!

61. Training for Success
• Quality and consistency are two of the
most important aspects of any training
program
• Your longevity as an elite athlete also
depends on YOUR ability to look after your
body
• To achieve this, you must:
– Stay injury free
– Stay healthy

62. Training strategies
• Keep a Monitoring and Training Log
• Plan your training
– Recovery day each week
– Alternate hard and easy periods
– Regular recovery periods (e.g. every 4th week)
– Periodise Training
• Load:
Low → Moderate → High
• Volume before Intensity
• Use variety in your training
– Monotony, not just load associated with over-training
• Account for non-training stressors in overall load
– E.g. work, relationships, school

63. Minimising Risk
• Be aware the immune system is suppressed for up to 24
hours following hard training
– Avoid sick people and crowds (e.g. bus, flights, cinema, shopping
centres) particularly at these times)
• Wash hands regularly
– Keep fingers away from nose, mouth and eyes
• Maintain good oral hygiene
• NEVER share drink/water bottles
• Avoid shared spas/saunas
• Maintain good personal hygiene
• Obtain adequate quantity and quality of sleep
– Lack of sleep is linked to immunosuppresion

64. Environmental Strategies
• Heat and Humidity
– Limit initial exposure to adverse conditions
– Acclimatise over 7-10 days
– Replace fluids, wear appropriate clothing and monitor signs of
heat-related illness
• Cold conditions
– Limit exposure, move training indoors, wear appropriate clothing
– Monitor signs of discomfort
• Altitude
– Limit exposure to moderate and high altitudes
– Acclimatise over 10-21 days
– When using “live-high train-low” paradigm, account for extra
training stress
• Air Pollution
– Limit exposure, avoid heavily polluted areas and times
– Move training indoors, reschedule training as required

65. Work hard + Recover well = Best performance
Recovery of What?
Mental Fatigue
Hydration
Nervous system
Fuel Sources
Clearing of metabolism
Muscle Repair bi-products (e.g. lactate)
(bone/joint/other
tissue)
Immune Response

66. Work hard + Recover well = Best performance
Recovery of What?


67. Monitoring Recovery From
Training
Quality of sleep Attitude to work
Quality of sessions Attitude to team
Energy levels Communication with
Self confidence team
Muscle soreness Health
Motivation Food intake
Fluid intake
• Hence importance of TRAINING LOG and
MONITORING SHEETS – what DOES work, what
DOESN’T work?

68. No Compromise
• Good luck in
achieving your
goals.