1. M. Francaux – 091014 -1 Strategies for optimizing recovery in swimmers Marc FRANCAUX Faculté des Sciences de la Motricié (FSM) Université catholique de Louvain

2. M. Francaux – 091014 -2 World records MenWomen Swimming 50 m freestyle20:9123:73 1,500 m freestyle14:31:0215:22:69 Open water swimming 25km± 4h50± 5h30

3. M. Francaux – 091014 -3 Relative contribution of aerobic and anaerobic energy (Bangsbo et al. J Physiol 422: 539-59, 1990)

4. M. Francaux – 091014 -4 Influence of massage, active and passive recovery on swimming performance 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)

5. M. Francaux – 091014 -5 The effect of three recovery protocols on blood lactate clearance after 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)

6. M. Francaux – 091014 -6 Comparison of swim recovery and muscle stimulation on lactate removal after 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)

7. M. Francaux – 091014 -7 My 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?

8. M. Francaux – 091014 -8 Muscle glycogen Blood glucose Food Hepatic glycogen Glucose 6-Phosphate Fructose 6-Phosphate NADH + H + + Pyruvic acid NAD + Lactic acid LDH 3 ADP3 ATP ATP ADP Origin of muscle lactate

9. M. Francaux – 091014 -9 In vitro - In normoxia O2O2  ATP O2O2 - In anoxia  ATP  glycolysis - At rest O2O2  ATP O2O2  - During exercise ATP  glycolysis In vivo Lactate Why do athletes produce lactate during exercise ?

10. M. Francaux – 091014 -10 Acidosis is determined by [H + ]: pH = -log 10 [H + ] pH = 7 neutral 7. 1 Muscle 6.4 7. 4 Sang 6.7 pH < 7 acidic pH > 7 alkaline What is acidosis ?

11. M. Francaux – 091014 -11 (d’après Sahlin et al., Pflügers Arch 367: 143–149, 1976 ) Lactate and acidosis

12. M. Francaux – 091014 -12 (Robergs et al., Am. J. Physiol. 287: R502-R516, 2004) CH 3 -CO-COO - + H + + NADH + H + CH 3 -CHOH-COO - + NAD + + H + LDH Origin of acidosis

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

14. M. Francaux – 091014 -14 Blood lactate removal

15. M. Francaux – 091014 -15 In summary During exercise, lactate is produced because glycolysis is activated, not necesseraly because O 2 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

16. 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

17. M. Francaux – 091014 -17 Recovery from training 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

18. M. Francaux – 091014 -18 Compression 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)

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21. 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.

22. M. Francaux – 091014 -22 (Curr Sports Med Report 2012)

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24. M. Francaux – 091014 -24 Proposal of recovery planning for swimmers after heavy training session Time post- training InterventionGoal Finishing10-15 min slow pace swimmingVascularisation + oxygenation + lactate removal Immediately500 ml water + 6% CHO + 25g PRORehydration + protein synthesis + glycogen repletion 30-60 minMassageWell-being 60 min500 ml water + 8% CHO + 25g PRO 60-300 minWhole Body Compression + Entertainment  Muscle soreness Psycological recovery DinnerComplete meal Before sleepingProtein bar

25. M. Francaux – 091014 -25 Thank you for your attention ! Marc FRANCAUX Faculté des Sciences de la Motricité (FSM) Université catholique de Louvain