M. Francaux – 091014 -1

Strategies for optimizing Strategies for optimizing recovery in swimmersrecovery in swimmers

Marc FRANCAUXFaculté des Sciences de la Motricié (FSM)

Université catholique de Louvain

M. Francaux – 091014 -2

World recordsWorld records

Men Women

Swimming

50 m freestyle 20:91 23:73

1,500 m freestyle 14:31:02 15:22:69

Open water swimming

25km ± 4h50 ± 5h30

M. Francaux – 091014 -3

Relative contribution of aerobic Relative contribution of aerobic and anaerobic energyand anaerobic energy

(Bangsbo et al. J Physiol 422: 539-59, 1990)

M. Francaux – 091014 -4

Influence of massage, active and Influence of massage, active and passive recovery on swimming passive recovery on swimming performance and blood lactateperformance and blood lactate

• 2 x 200 m freestyle, maximal intensity, recovery: 10 min

• 3 groups– Passive recovery

– Active recovery

– Massage

• Active recovery >>> massage >>> passive recovery for removing blood lactate

• Active recovery = massage >>> passive recovery for improving swimming performance

(Rasooli et al. J Sports Med Phys Fitness 52: 122-7, 2012)

M. Francaux – 091014 -5

The effect of three recovery protocols The effect of three recovery protocols on blood lactate clearanceon blood lactate clearanceafter race-paced swimmingafter race-paced swimming

• 200 m race-paced in the main stroke

• 3 groups– Free active recovery in water

– Active recovery in water supervised by the coach

– Land-based recovery (walking, skipping, streching)

• Conclusion: As both swimming recoveries removed more blood lactate than the land-based recovery, swimmers should therefore be advised to undertake a swimming-based recovery rather than a land-based recovery.

(Lomax J Strength Cond Res 21: 2771-6, 2012)

M. Francaux – 091014 -6

Comparison of swim recovery and Comparison of swim recovery and muscle stimulation on lactate removal muscle stimulation on lactate removal

after sprint swimmingafter sprint swimming

• 200 y race-paced freestyle

• 3 groups– Passive recovery

– Active recovery in water

– Electrical stimulation

• Conclusion: Submaximal swimming proved to be most effective at lowering blood lactate, but electrical muscle stimulation also reduced blood lactate 20 minutes postexercise significantly better than resting passive recovery.

(Neric et al. J Strength Cond Res 23: 2560-7, 2009)

M. Francaux – 091014 -7

My issue with these studiesMy issue with these studies

• No performance assessment

• The performance is infered on the basis of blood lactate concentration

• Less lactate = better performance !

• Lactate is the bad guy who is able to fully explain the variance in sports performance !

What tells the true science?What tells the true science?

M. Francaux – 091014 -8

Muscleglycogen

Bloodglucose

Food

Hepaticglycogen

Glucose 6-Phosphate

Fructose 6-Phosphate

NADH + H+ + Pyruvic acid NAD + Lactic acidLDH

3 ADP 3 ATP

ATP

ADP

Origin of muscle lactateOrigin of muscle lactate

M. Francaux – 091014 -9

• In vitro- In normoxia

O2 ATP O2

- In anoxia

ATP

glycolysis

- At rest

O2 ATP O2 - During exercise

ATP

glycolysis

• In vivo

Lactate

Lactate

Why do athletes produce Why do athletes produce lactate during exercise ?lactate during exercise ?

M. Francaux – 091014 -10

• Acidosis is determined by [H+]: pH = -log10 [H+]

pH = 7 neutral7. 1

Muscle

6.4

7. 4

Sang

6.7

pH < 7 acidic

pH > 7 alkaline

What is acidosis ?What is acidosis ?

M. Francaux – 091014 -11

(d’après Sahlin et al., Pflügers Arch 367: 143–149, 1976 )

Lactate and acidosisLactate and acidosis

M. Francaux – 091014 -12(Robergs et al., Am. J. Physiol. 287: R502-R516, 2004)

CH3-CO-COO- + H+ + NADH + H+

CH3-CHOH-COO- + NAD++ H+

LDH

Origin of acidosisOrigin of acidosis

M. Francaux – 091014 -13(Westerblad et al., J Physiol 500: 193-204, 1997)

Acidosis and fatigueAcidosis and fatigue

M. Francaux – 091014 -14

Temps (minutes)

0 10 20 30 40 50 60 70

Lactate (mM)

0

2

4

6

8

10

Temps (minutes)

0 10 20 30 40 50 60 70

Lactate (mM)

0

2

4

6

8

10

Blood lactate removalBlood lactate removal

M. Francaux – 091014 -15

In summaryIn summary

• During exercise, lactate is produced because glycolysis is activated, not necesseraly because O2 is lacking

• Lactate production consumes one H+ and therefore contributes to limit acidosis

• Acidosis impairs only slightly muscle performance in physiological conditions

• Lactate is removed quickly after the end of exercise and may not explain the delayed muscle soreness

M. Francaux – 091014 -16

• Postexercise recovery is important to optimize processes such as refueling, rehydration, repair, and adaptation

• Dehydration is not really an issue for swimmers except for open-water swimmers

• Idem for glycogen depletion

• Due to the concentric nature of muscle contractions during swimming, there is no large muscle damages

• Conclusion: recovery from a swimming event is easy to manage compared to other sports

M. Francaux – 091014 -17

Recovery from training Recovery from training sessions is less obvious !sessions is less obvious !

• Training volume and muscle load are sometimes huge

• They induce muscle soreness in the arms

• In swimmers, a special attention should be paid to the recovery after training sessions

M. Francaux – 091014 -18

Compression suitsCompression suits• Heavy resistance exercise training

• Whole body compression or not

• Physiological and psychological data

• Vitality (CG > CON)

• Resting fatigue ratings (CG < CON)

• Muscle soreness (CG < CON)

• Swelling (CG < CON)

• Bench press throw (CG > CON)

• CK (CG < CON).

(Kraemer et al J Strength Cond Res 24: 804-14, 2010)

M. Francaux – 091014 -19

M. Francaux – 091014 -20

M. Francaux – 091014 -21

• The main findings of these studies are that, in certain situations, loading the cell with high doses of antioxidants leads to a blunting of the positive effects of exercise training and interferes with important ROS-mediated physiological processes, such as vasodilation and insulin signalling.

• We recommend that an adequate intake of vitamins and minerals through a varied and balanced diet remains the best approach to maintain the optimal antioxidant status in exercising individuals.

M. Francaux – 091014 -22

(Curr Sports Med Report 2012)

M. Francaux – 091014 -23

23

M. Francaux – 091014 -24

Proposal of recovery planning for Proposal of recovery planning for swimmers after heavy training sessionswimmers after heavy training session

Time post-training

Intervention Goal

Finishing 10-15 min slow pace swimming Vascularisation + oxygenation + lactate removal

Immediately 500 ml water + 6% CHO + 25g PRO Rehydration + protein synthesis + glycogen repletion

30-60 min Massage Well-being

60 min 500 ml water + 8% CHO + 25g PRO

60-300 min Whole Body Compression + Entertainment

Muscle sorenessPsycological

recovery

Dinner Complete meal

Before sleeping Protein bar

M. Francaux – 091014 -25

Thank you for your Thank you for your attention !attention !

Marc FRANCAUXFaculté des Sciences de la Motricité (FSM)

Université catholique de Louvain