Recovery

Recovery PC stores deplete quickly in around 8 seconds. Pc stores replenished – 50% in 30 seconds and 100% after 3 minutes. Oxygen stored in myoglobin depleted after bouts of exhaustive exercise, but can be fully relinked within 3 minutes of rest or low intensity exercise.

After exercise Myoglobin lost stores of oxygen ATP, PC and glycogen stores may be depleted Lactic acid levels may be high. Potential exhaustion.

EPOC To return the body to pre-exercise state, energy is required. Continued aerobic production gives additional energy requirement. This is called EPOC – also known as oxygen debt and is the volume of oxygen required to return the body to post-exercise state. Oxygen consumption can be plotted against time to show the oxygen deficit – the amount of oxygen required to complete an activity entirely aerobically.

EPOC EPOC is always present, regardless of intensity of exercise. The size of oxygen deficit and EPOC may differ depending on the activity duration and intensity. During low-intensity aerobic activities there is a small oxygen deficit. During high-intensity anaerobic activities there is a large oxygen deficit.

2 stages of EPOC Fast component of recovery Slow component of recovery

Fast alactacid component Accounts for around 10% of EPOC. Volume of oxygen required to return the body to a pre-exercise state. Approx. 1-4 litres Replenishment of blood and muscle oxygen Resynthesises ATP and PC stores Done within 3 minutes.

Slow lactacid component After fast component, body enters the slow component. Oxygen required to complete the more complex and time-consuming jobs. Approx. 5-8 litres. Provision of energy to maintain ventilation, circulation and body temperature. Removal of lactic acid and replenishment of glycogen.

Implications of recovery on training Warm up Active recovery Cooling aids Intensity of training Work: relief ratios Strategies & tactics Nutrition