3. What is Fatigue ? An inability to perform at a level that was once possible recently

4. Positive Fatigue Fatigue Super- compensation Tr Load Time + - Recovery Tr Load Recovery 0 Performance Performance Readiness after sufficient recovery lead to performance improvement

5. Negative Fatigue Tr Load Time + - Re Tr Load Re 0 Performance Performance Readiness Tr Load may lead to chronic fatigue (eg overtraining, overuse)

6. The Continuum of Training Optimal Training Under Training Over- reaching Over- training Training load Performance Optimal Recovery Over Recovery Under Recovery Serious Under Recovery

7. Major Causes of Fatigue Metabolic factors insufficient energy Neural factors (central and peripheral nervous systems) fatigued brain; accumulated muscle fatigue Environmental factors imbalanced homeostasis due to travel, whether etc Psychological factors emotional and social stressors

8. = Sports Life Management Training Eating Sleeping Studying Entertaining Socializing Fatigue Management

9. What is Recovery ? The activities that might reduce fatigue to restore a status of performance readiness (eg physiological and psychological) Sleep Nutrition Psychological skills Physical therapy Hydro-recovery Active rest

14. Urine Check for Hydration

19. Portable Plunge Pool for Ice Bath iCool © Portacovery Australia www.portacovery.com AIS has more than 8 of this model and SSC purchased one recently Automatic cooling system Suitable for overseas competitions and training camps

20. Ice bath Contrast temperature shower SSS Hydro-recovery Protocol Less body fat More body fat Very tired Not so tired 60 sec hot 30 sec cold ( ) + X 3 38°C 15°C 30 sec cold ( ) X 3 12°C 60 sec cold ( ) X 3 12°C

22. 3 Levels of Recovery Level 1: Passive recovery Level 2: Active recovery Level 3: Enhance recovery through training

23. Tapering A progressive, nonlinear reduction of the training load during a variable period of time, in an attempt to reduce the physiological and psychological stress of daily training and enhance performance. (Mujika and Padilla, 2000) Maintain training intensity, reduce volume by 60-90%, maintain frequency at > 80% Individualize taper period between 4 to 28 days Expected performance enhacement ≈ 3% (Mujika and Padilla, 2003)

24. Sleep Psychological skills Physical Therapy Nutrition Recovery Strategies Hydro- recovery Active Rest Level 1 Level 2 Level 3 Passive Active Training Efficiency of Movements Tapering

25. Management of Recovery Plan Recovery- based training session Monitoring Feedback

28. Daily Log Kinugasa, 2004

29. Total Quality of Recovery (TQR)

30. RESTQ-Sport To monitor recovery and stress 77 questions (12 general + 7 specific) Moderately to highly correlated with POMS (Kellmann et al, 2001)

31. 4 Responses to Recovery Performance Readiness Physical: feeling “in shape” Physiological: restored energy, balanced homeostasis Psychological: refresh and relaxed Medical: recovered from rehabilitation

33. The Winning Formula Train hard + recovery well = Enhanced performance = Win

34. Athlete Centred Coach Driven Sports Scientist Supported Think Globally Act Locally [email_address]