2014-09-18
Recovery – the vehicle to sustainable success
Overtraining & Recovery interdependent
Recovery – Why, What, and How? Alshammar…
Hurry slowly…
Fil.Dr [email protected]
Hur mycket får medaljen kosta?
Folke Rydéns dokumentär…
http://vimeo.com/51345348
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2014-09-18
Similarities Between “Good Athlete”
Traits and Anorexic Characteristics*
“Good Athlete”
Mental toughness
Commitment to training
Pursuit of excellence
Coachability
Unselfishness
Performance despite pain
Athletic identity
Anorexic Patient
Asceticism
Excessive exercise
Perfectionism
Overcompliance
Selflessness
Denial of discomfort
Uni-dimensional identity
*Thompson & Sherman (1999)
If this, was written by
your most valuable athlete
this morning…
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2014-09-18
Du trötthet, var kommer du ifrån?
När du lägger ditt täcke över min kropp,
eller suddar ut min blick, då vill jag sova.
Just då, just där.
Lägga mig ner på marken, sluta ögonen.
Lämna allt.
Tala inte med mig.
Be mig inte tala.
Kräv inte att jag ska le.
Låt mig slippa gå, slippa stå.
Låt mig.
Tillåt mig.
Ursäkta mig.
September XXXX, XX, XXår
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2014-09-18
Functional overreaching, non-functional
overreaching or overtraining syndrome?
Table 1: Possible stages of the overtraining phenomenon (after Meeusen et al., 2006)
Process
Training
(overload)
Stress-recovery
balance
Training Increase/ Life Stress Increase
Stress > recovery capacity
Outcome
Acute
Fatigue
Functional
OR
Non-functional
OR
Overtraining
Syndrom
Recovery
Need
Days
Days Weeks
Weeks Months
Months - …
Improvement
Short time
Performance
decrease
Stagnation /
(e.g.
Decrease
Trainingcamp)
Performance
Decrease
12th ISSP World Congress of Sport Psychology, Marrakech,
Marocco, 2009/ Personal Growth through Crisis
Daniel Birrer
Brief periods of overtraining followed by
adequate recovery will increase performance
Performance
FOR/FR
Time
Training load
Kenttä & Svensson, 2008
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2014-09-18
A process of overtraining with inadequate
recovery will decrease performance and
develop overtraining syndrome
Performance
N-FOR/N-FR
Time
Training load
Kenttä & Svensson, 2008
Training and overtraining: an introduction
(Kuipers, 1998)
...for encountering an overtraining
syndrome, training alone is seldome
the primary cause. It appears rather to
be a total amount of stress exceeding
the athletes capacity to cope.
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2014-09-18
Stress and Recovery
a conceptual model
Kenttä & Hassmén, 1998
Assessment I
Assessment II
Positive
overtraining
Supercompensation
Result: Improved
performance
Overreached
Overtraining
pos/neg?
Result: Impaired
performance
>72 h – < two wks?
Return to previous
performance level
Result: No change
Overtraining syndr./
staleness Result:
Impaired perf.,
Prevalence
1-5%
Burnout
reversible >two wks?
Negative
overtraining
CONTINUOUS PROCESS
Prevalence 33%
Kenttä, 2001
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2014-09-18
Coach
burnout
Occupational
burnout
from working life to sporting life
Athlete
burnout
Why monitor?
What should be monitored?
Why recovery?
[email protected]
7
2014-09-18
We need to stop exhausted
athletes and coaches with new
methods?! (DN, 16 Februari 2013)
4 av 10 trafikolyckor beror på trötthet
(Statens väg- och transportforskningsinstitut, 2008)
Pigg
Utvilad
Trött
Sliten
Utmattad
Alltför
utmattad
Hur många misstag gör Ni p.g.a. trötthet?
Hur påverkar tröttheten ditt välbefinnande?
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2014-09-18
Total Mood State Changes Across a Season of Training
Morgan et al. (1987) IJBM
250 college swimmers
Raglin et al. (1991) IJSM
295 college swimmers
12,000
Raglin & Morgan, (1994) IJSM
175 college swimmers
Raglin et al. (2000) Ped. Sports Med.
231 age group swimmers
150
Kenttä, Hassmén & Raglin (2001) IJSM
272 Swedish age group athletes
10,000
8,000
140
Stale
Swimmers
130
Healthy
Swimmers
120
6,000
110
4,000
Sept.
Oct.
Nov.
Dec.
Jan.
Total Mood Disturbance (POMS)
Distance (m/day)
14,000
Feb.
Energy-Index by POMS – Vigor vs Fatigue
Process of recovery
Raw-score
30
25
20
15
10
Vigor
5
Fatigue
0
816
830
916
1014
Kenttä & Hassmén, 2002
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2014-09-18
Change in Vigor and Fatigue scores
25
20
15
10
Vigor
Fatigue
Diff (V-F)
5
0
-5
328 404
407
410
415
417
Kenttä & Hassmén, 2002
A singel case study:
based on identical training protocol, with
different non-training load …
Change in vigor-index
25
Raw-score 20
15
10
5
0
-5 Mo
-10
We
Th
Fr
Sa
Su
Mo
V/F heavy
V/F easy
-15
Kenttä & Hassmén, 2002
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2014-09-18
Kenttä, G., Hassmén, P., & Raglin, J.S. (2006). Mood state monitoring of training
and recovery in elite kayakers. European Journal of Sport Science, 4, 245-253.
The purpose of the present study was to
determine the magnitude of changes in
Profile of Mood States scores in response to
training and recovery during a three-week
training-camp.
Sample: 11 elite kayakers (5 females, 6 males, mean age 19.1)
Methods: The “right now” version of the POMS was completed
before and after workouts involving either a short recovery (1-night rest)
or long recovery (2-nights and 1 day rest).
POMS energy index was determined by subtracting fatigue scores
from vigor scores.
RPE and performance were also assessed during training.
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2014-09-18
1) Pre-training-
3) short-recovery-
4) Pre-training-
6) Long-recovery-
POMS
POMS
POMS
POMS
Mo-AM
Tu-AM
We-AM
Fr-AM
2) Post-3-training-
5) Post-3-trainingsessions-POMS
sessions-POMS
We-PM
Mo-PM
Week 1
Week 2
P1.W2
P4.W1
P6.W2=LR
P4.W2
Week 3
10
P6.W3=LR
P1.W3
8
2
P2.W2
(RPE=16.1
DL=2.174)
P3.W3=SR P4.W3
P5.W2
(RPE=15.3
DL=1.836)
0
P2.W3
(RPE=16.3
DL=2.168)
-2
Figure 1. Changes
observed in the Energy
Index during the three
consecutive weeks and
the post assessment.
P14
P13
P12
P11
P10
P9
P8
P7
P6
P5
P4
P3
P2
P1
-4
P16
P5.W1,
(RPE=16.3
DL=2.119)
4
P15
6
Post
P3.W2=SR
P2.W1
(RPE=14.5
DL=2.030)
P5.W3
(RPE=15.9
DL=1.876)
P19
12
Energy Index (Vigor-Fatigue)
P6.W1=LR
P3.W1=SR
P18
P1.W1
14
P17
16
POMS-assessments
(Kenttä, Hassmén & Raglin, 2006)
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2014-09-18
Why recovery?
What do you get
tired from?
Do you know when you
have fully recovered
in all systems?
Do you know the best
recovery strategy
and how to apply it?
What is recovery?
The psychosociophysiological process of
eliminating all levels of fatigue and regaining
vitality (Kenttä & Svensson, 2008).
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2014-09-18
What is your own definition of recovery?
An absence of physical and psychological stimuli;
allowing the body time and possibility to recover both
mentally and physically. Basically you have to ”re-gain”
what you’ve spent. At least you have to recover what
you’ve spent during the last week. It is kind of the
“dividend” that makes you develop and also makes
your body adapt to the training and prepares you for
the supercompensation that follows.
Hur återhämtar ni er?
Lågintensiv träning,
promenad,
kravlös rörelse N= 9
Köra bil N = 1
Utnyttja dötid
N=1
Egen tid,
planera in tomhet
N=8
Power nap N = 1
Avslappningsövningar
N=1
Dusch/bad, sauna
N=2
Massage,
behandling N = 4
Miljöombyte,
mönsterbrytare
N=3
Film, tv, serie,
musik,
läsa N = 9
Nära & kära, umgås,
energigivande
personer,
växthusmänniskor
N=8
Slöa N = 1
Skapa, kultur
N=2
Kravlösa nöjen
N=2
Umgås med folk
utanför idrotten
N=1
Vistas i trygg miljö
N=1
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2014-09-18
Nutrition & fluid
Sleep & rest
Relaxation & emotional support
Active recovery (time in nature,
peaceful, demandless, feeling connected)
Positive emotions enhance recovery
- Ett monitoreringssystem för återhämtning
• Känsla och handling hänger ihop!
• åtgärder för återhämtning
• känsla av en ”psyko-sociofysiologisk” återhämtning
Kenttä & Hassmén, 1998; 1999; 2002
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2014-09-18
TQR-concept
Actions
TQR-action
scale
Perceptions
TQR-perception
scale
Kenttä & Hassmén, 1998; 1999; 2002
Positive Emotions –
The undoing Hypothesis
(Fredrikson & Levenson, 1998)
Positive Emotions undo the cognitive and
physiological effects of stress and negative
emotions, consequently enhance recovery for the
body and the mind.
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2014-09-18
(Fredrikson & Levenson, 1998)
We developed an Emotional Recovery
Questionnaire (Lundqvist & Kenttä, 2010),
heavily driven by an applied focus on
enhancing functional recovery
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2014-09-18
Not
at all
A lot/
Extremely
In high spirits
1
2
3
4
5
Secure
1
2
3
4
5
Well balanced
1
2
3
4
5
Appreciated
1
2
3
4
5
Energetic/vigorous
1
2
3
4
5
Happy
1
2
3
4
5
In control
1
2
3
4
5
Inner calm
1
2
3
4
5
Popular/well liked
1
2
3
4
5
Alert
1
2
3
4
5
Joyful
1
2
3
4
5
Stable
1
2
3
4
5
At peace
1
2
3
4
5
Belonging
1
2
3
4
5
Well-rested
1
2
3
4
5
Cheerful
1
2
3
4
5
Safe/certain
1
2
3
4
5
Well-satisfied
1
2
3
4
5
Intimacy
1
2
3
4
5
Fired up
1
2
3
4
5
Pleased
1
2
3
4
5
Strong
1
2
3
4
5
Scoring key:
• Happiness:
(1) + (6) + (11) + (16) = range btw 4 to 20
• Security:
(2) + (7) + (12) + (17) = range btw 4 to 20
• In harmony:
(3) + (8) + (13) + (18) + (21) = range btw 5 to 25
• Love/appreciation from others:
(4) + (9) + (14) + (19) = range btw 4 to 20
• Emotional vitality:
(5) + (10) + (15) + (20) + (22) = range btw 5 to 25
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2014-09-18
Daniel Kahneman, a psychologist who won
the Nobel Prize in Economics 2002.
…”there are about 20.000 moments of 3
seconds in a 16-hour day, so this is what
life consists of; it consists of a sequence of
moments. Each of these moments is
actually very rich in experience, so if you
could stop somebody and ask, ”What is
happening to you right now”?...
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