This month we had our training weekend in Kent. It was a great weekend with lovely weather (if somewhat cold bike rides) and a great group of athletes - read on below. Also this month the VO2 stable has two new athletes aiming for the World Duathlon Championships and London Triathlon. Welcome to both of them from VO2.
Our weekend was a great success and being one of the first events we have organised and are more than happy with the feedback from the athletes that attended. On day one we covered endurance cycling, transition training, and swim analysis. On day two we covered cycling hills, strength and conditioning for endurance athletes, track testing to predict 10k times and how to improve your time, swim part 2 drills and improving technique.
Due to the success of the weekend we are now organizing a master plan of training camps and clinics in the coming months so watch this space!
I found it beneficial and I'm looking forward to the improvements with my hill climbing and swimming
I am fairly new to triathlon it was ideal for me to help spot weaknesses and learn more about the sport.
On Saturday February 9th We launched our triathlon team, Team VO2. The objective of the team is to give our athletes an identity as many were unattached and VO2 was their only link with the triathlon world apart from when at events. We wanted to make a team that would bring all our athletes together and create an environment that motivated and excited the athletes to achieve their personal goals.
We are proud to boast that we have athletes at every major championship including the National Duathlon series, National triathlon series, Duathlon World championships, Triathlon World Championships, World Long course championships. Not bad of an 8 person team. We are looking to be a successful and popular team based at VO2 Towers, The Walled Garden, Hildenborough, Kent.
In the last article we looked at the importance of adequate rest and recovery and how the improvements take place if the rest and recovery is timed accurately.
This article will look at how we can accelerate the recovery process using some simple but effective methods.
There are of course two major areas that contribute to an athletes recovery sleep (together with other natural modes of recovery) and correct nutrition are both vitally important and both of these will be covered in consequent articles.
Different forms of training will require different recovery needs; for example the primary recovery need of an endurance athlete will be nutritional i.e. adequate replacement of fluid and nutrients whereas an athlete training for speed would need to focus firstly on recovery of the nervous system (see previous article). We will look at a few physiological recovery methods here to aid recovery of sore muscles, helping them to relax and increase blood supply to them.
Relaxation of muscles is beneficial in promoting a sense of well being. It is also important that muscle length be returned to optimal to ensure good range of movement around joints; imperative for an injury free training process.
In increasing the blood supply to the muscles we enhance the process of removal of accumulated waste products as a result of training as well as supplying oxygen and glycogen to depleted muscles.
It is generally found that most regeneration/recovery methods will have a positive effect psychologically too, promoting relaxation and a sense of well-being.
Here are a few examples of the ways we can help the recovery process along: -
1.Cold therapy
Anyone who watched the Olympics last year would have seen and heard of the wheelie bins full of ice cold water that our athletes plunged themselves into following training or competition! The theory behind this seemingly mad thing to do is as follows; exposure of the muscles to the cold will increase the blood flow, as the metabolism is increased in response to the stimulus. This will help with the clearance of waste products such as lactic acid and carbon dioxide and by increasing the levels of oxygen to the muscles. There is evidence that the incidence of muscle spasms is reduced with this form of treatment too. For the best results it is recommended that the cold stimulus be applied immediately following the activity for approximately 15 mins or so.
2. Contrast baths
If the thought of sitting in a cold bath post workout does not fill you with joy there is hope; it can be combined with exposure to heat too! It is thought that alternating between the two stimuli will cause a pumping action within the muscles and can help treat muscle spasms.
Saunas and steam rooms or whirlpools can be used in conjunction with cold showers. The heat exposure should ideally last three times longer than the cold exposure and the alternation can take up to twenty minutes. The treatment should begin and end with a cold exposure. In general, the larger the recovering muscle groups the longer the treatment.
3.Heat therapy
Steam baths and saunas affect the nervous and endocrine systems. Approximately 10 minutes in a warm shower can be generally relaxing and will increase circulation of blood. Being warm also improves the muscle/brain communication as the nervous system responds to the warmth. The psychological effects of being warm are important too, resulting in improved sleep and feelings of relaxation. Notes of warning here however, if muscle damage/trauma is suspected avoid heat treatment till a few days following the incident. Again the time in the sauna/steam should be interspersed with cold blasts.
A towel that has been immersed in cold water can also be placed over your head whilst in the hot environment.
It is also important that dehydration does not occur when being immersed in a warm environment and the written safety rules of saunas and steam rooms should be observed at all times.
4. Massage
Massage has been used for thousands of years as a means of inducing deep relaxation, rebalancing the body and aiding the removal of waste products.
Different forms of massage will induce a different physiological response. It has benefits before, during and after exercise.
Post workout massage will increase circulation, therefore increasing effective removal of waste products from the muscles and supplying oxygen to them.
Massage will also help reduce and remove knots (adhesions) within the muscles. The effective treatment of these adhesions will often require a deeper style of massage.
If a person is consistently training, regular massage should be considered as an essential part of the training process as microtraumas sometimes caused within the muscles as a result of training can result in a strain if not treated.
In 1989 Athletics Weekly claimed that massage was a means of obtaining optimum athletic performance by:
The Sports Massage Association explains the benefits as follows: -
IMPROVES TRAINING
PREVENTS INJURY
IMPROVES SELF AWARENESS
IMPROVES PERFORMANCE
In conclusion, there are many forms of restoration that can be applied; there are many variables that have to be considered by a coach/trainer when recommending forms of recovery. Each individual will have different needs and will respond differently. Ideally a recovery and regeneration diary should be kept alongside a training diary for feedback. This will give feedback as what methods are most useful.
Enjoy your rest!
I turned to triathlon after rupturing my Achilles tendon playing football. After 18 months recuperation I was determined to get fit and was inspired by a local triathlon and vowed that this would be my new lifestyle changing sport. V02 Maximum's tailored coaching programme gave me the confidence to train for my 1st year of Triathlon. I have now done 5 events and am absolutely hooked. It may sound trite but V02 Maximum and Triathlon have changed my life for the better and I can't thank them enough for their focussed programme and dedication that has enabled me to compete.
Steve (Sevenoaks, Kent, UK)
