RESTORATION RESTORATION AND AND

REGENERATION REGENERATION FOR PEAK FOR PEAK

PERFORMANCEPERFORMANCE

Ralph Vernacchia, Ph.D.Ralph Vernacchia, Ph.D.

USATF Sport PsychologyUSATF Sport Psychology

Center for Performance ExcellenceCenter for Performance Excellence

Western Washington UniversityWestern Washington University

OVERVIEW

• Restoration Assessment Restoration Assessment • The “Underrecovered” AthleteThe “Underrecovered” Athlete

• Basic InterventionsBasic Interventions• The Road to BeijingThe Road to Beijing

AthleticAthleticPerformancePerformance

&&RegenerationRegeneration

AthleticAthleticPerformancePerformance

&&RegenerationRegeneration

EducationEducation

EthicsEthics

GoalsGoals

DevelopmentDevelopment& Restoration& Restoration

PerformancePerformance& Recovery& Recovery

AssessmentAssessment

RESTORATION BASICSRESTORATION BASICS

• Quality training requires quality restQuality training requires quality rest

• Mature athletes “listen to their bodies” Mature athletes “listen to their bodies” and trust what they hear! and trust what they hear!

TIPS FROM THE TOPTIPS FROM THE TOP

• Watch for the signs that Watch for the signs that you’ve overdone it…study you’ve overdone it…study your running diary and your running diary and review your lifestyle over review your lifestyle over the past few weeks”the past few weeks”

• “…“…I really have to listen to I really have to listen to my training partners, who my training partners, who warn me to cut out of a warn me to cut out of a workout before I go over the workout before I go over the edge.”edge.”

Joan Benoit Samuelson, USAJoan Benoit Samuelson, USA1984 Olympic Marathon 1984 Olympic Marathon

ChampionChampion

TIPS FROM THE TOPTIPS FROM THE TOP• ““Once, I didn’t listen and a Once, I didn’t listen and a

bad track workout set the bad track workout set the stage for a spoiled stage for a spoiled marathon. I kept trying to marathon. I kept trying to make up ground from this make up ground from this one effort, despite the fact one effort, despite the fact that I had been ill and that I had been ill and clearly had not recovered…clearly had not recovered…Don’t make this common Don’t make this common mistake.”mistake.”

• ““When you’re tired, it’s When you’re tired, it’s better to run less”better to run less”

Joan Benoit Samuelson, USAJoan Benoit Samuelson, USA1984 Olympic Marathon 1984 Olympic Marathon

ChampionChampion

ENERGY ENERGY MANAGEMENTMANAGEMENT

““When the elements are just When the elements are just sucking the energy out of your sucking the energy out of your

body, it’s all about body, it’s all about management, …You also had management, …You also had three very talented runners three very talented runners

that were conserving that were conserving themselves. It really came down themselves. It really came down

to who conserved the most to who conserved the most energy and had something left energy and had something left

at the end of the race .”at the end of the race .”

Dan BrowneDan Browne2004 Olympian—2004 Olympian—

MarathonMarathonand 10Kand 10K

RESTORATION RESTORATION ASSESSMENTASSESSMENT

• SELECTED INVENTORIES SELECTED INVENTORIES

– Profile of Mood States (POMS) Profile of Mood States (POMS) – Recovery-Stress Questionnaire for Athletes (RESTQ-Recovery-Stress Questionnaire for Athletes (RESTQ-

Sport)Sport)– Recovery-Cue InventoryRecovery-Cue Inventory– Daily Analysis of Life Demands for Athletes Inventory Daily Analysis of Life Demands for Athletes Inventory

(DALDA)(DALDA)– Total Quality Recovery Scale (TQRS)Total Quality Recovery Scale (TQRS)

POMSPOMS“Iceberg Profile”“Iceberg Profile”

TensionTension DepressionDepression AngerAnger VigorVigor FatigueFatigue ConfusionConfusion

SSCCOORREESS

RESTQ-Sport ProfileRESTQ-Sport Profile

• General StressGeneral Stress• Emotional StressEmotional Stress• Social StressSocial Stress• Conflicts/PressureConflicts/Pressure• FatigueFatigue• Lack of EnergyLack of Energy• Physical ComplaintsPhysical Complaints• SuccessSuccess• Social RecoverySocial Recovery• Physical RecoveryPhysical Recovery

• General Well-BeingGeneral Well-Being• Sleep QualitySleep Quality• Disturbed BreaksDisturbed Breaks• Emotional Emotional

ExhaustionExhaustion• InjuryInjury• Being in ShapeBeing in Shape• Personal Personal

AccomplishmentAccomplishment• Self-EfficacySelf-Efficacy• Self-RegulationSelf-Regulation

RECOVERY CUE RECOVERY CUE INVENTORYINVENTORY

(Kellman, Patrick, Botterell, & Wilson, 2002)(Kellman, Patrick, Botterell, & Wilson, 2002)

1.1. How much effort was required to complete How much effort was required to complete my workouts last weekmy workouts last week

Excessive effort Hardly and effort00 11 22 33 44 55 66

2.2. How recovered did I feel before my How recovered did I feel before my workouts last week?workouts last week?

Still not recovered Energized and recharged00 11 22 33 44 55 66

RECOVERY CUE RECOVERY CUE INVENTORYINVENTORY

(Kellman, Patrick, Botterell, & Wilson, 2002)(Kellman, Patrick, Botterell, & Wilson, 2002)

3.3. How successful was I at rest and recovery How successful was I at rest and recovery activities?activities?Not successful

Successful00 11 22 33 44 55 66

4.4. How well did I recover physically last week?How well did I recover physically last week?Never Always

00 11 22 33 44 55 66

RECOVERY CUE RECOVERY CUE INVENTORYINVENTORY

(Kellman, Patrick, Botterell, & Wilson, 2002)(Kellman, Patrick, Botterell, & Wilson, 2002)

5.5. How satisfied and relaxed was I as I fell How satisfied and relaxed was I as I fell asleep in the last week?asleep in the last week?

Never Always00 11 22 33 44 55 66

6.6. How much fun did I have last week?How much fun did I have last week?Never Always

00 11 22 33 44 55 66

Recovery Cue InventoryRecovery Cue Inventory((Kellman, Patrick, Botterell, & Wilson, Kellman, Patrick, Botterell, & Wilson,

2002)2002)

7.7. How convinced was I that I could achieve How convinced was I that I could achieve my goals during performance last week?my goals during performance last week?

Never Always

00 11 22 33 44 55 66

Daily Analysis of Life Daily Analysis of Life Demads for Athletes Demads for Athletes

(DALDA)(DALDA)Sources of Life StressSources of Life Stress• DietDiet• Home-LifeHome-Life• School/College/WorkSchool/College/Work• FriendsFriends• Training and ExerciseTraining and Exercise• ClimateClimate• SleepSleep• RecreationRecreation• HealthHealth

Symptoms of StressSymptoms of Stress• Muscle PainMuscle Pain• TirednessTiredness• Need for a RestNeed for a Rest• BoredomBoredom• Recovery TimeRecovery Time• IrritabilityIrritability• Technique StrengthTechnique Strength• Enough SleepEnough Sleep• General WeaknessGeneral Weakness• Training EffortTraining Effort• TemperTemper• ArgumentsArguments

TOTAL QUALITY RECOVERYTOTAL QUALITY RECOVERY(Kentta & Hassmen, 2002)(Kentta & Hassmen, 2002)

6 No recovery at all6 No recovery at all7 Extremely poor 7 Extremely poor recoveryrecovery889 Very poor recovery9 Very poor recovery101011 Light11 Light121213 Reasonable recovery13 Reasonable recovery141415 Good recovery15 Good recovery161617 Very good recovery17 Very good recovery181819 Extremely good 19 Extremely good recoveryrecovery20 Maximal recovery20 Maximal recovery

RESTORATION RESTORATION ASSESSMENTASSESSMENT

• Sleep Patterns Sleep Patterns • The Post PatternsThe Post Patterns

EMOTIONAL EMOTIONAL POST PATTERNSPOST PATTERNS

•EuphoriaEuphoria•AmbivalenceAmbivalence•DisappointmentDisappointment•ApathyApathy•DepressionDepression•FrustrationFrustration•AngerAnger•Self-FulfillmentSelf-Fulfillment•HappinessHappiness

RESTORATION RESTORATION ASSESSMENTASSESSMENT

• RECOVERY PATTERNSRECOVERY PATTERNS

– Coach-Athlete CommunicationCoach-Athlete CommunicationTraining Diary/LogTraining Diary/LogPost-Competition Evaluation for Track Post-Competition Evaluation for Track

and Field Athletes and Field Athletes

1. Nutrition & Hydration1. Nutrition & Hydration

2. 2.

Sleep Sleep

& &

RestRest

StructuringStructuringPsychosocialphysiologicalPsychosocialphysiological

RecoveryRecovery(Adapted from(Adapted from

Kentta & Hassmen, 2002)Kentta & Hassmen, 2002)

3.3. Relaxation & Social Support Relaxation & Social Support (including emotional and financial support)(including emotional and financial support)

4. 4.

StretchinStretchingg

& &

ActiveActive

RestRest

THE UNDERRECOVERED THE UNDERRECOVERED ATHLETEATHLETE

• Perfectionistic• “More is Better” Mentality• Thinking Patterns• Tender-minded• Lacks Confidence• Driven by Fear of FAILURE

FEAR OF FAILUREFEAR OF FAILUREThreat vs. ChallengeThreat vs. Challenge

• Separate the athlete’s identity from their performance

• Choose positive emotion• Focus on the process not the outcome

SUCCESS = Ability x Preparation x Effort x SUCCESS = Ability x Preparation x Effort x WillWill

• Focus on self-improvement vs. comparison to others

• Learn to take the good with the bad• The “gifted” athlete and fear of failure

BASIC INTERVENTION BASIC INTERVENTION GUIDELINESGUIDELINES

• Confidence = Control x CompetencyConfidence = Control x Competency• Increase VarietyIncrease Variety• Help The Athlete Remain In Touch With Love Help The Athlete Remain In Touch With Love

Of The ActivityOf The Activity• Keep The Vision: (Short Term vs. Long Term Keep The Vision: (Short Term vs. Long Term

Goals and Expectations)Goals and Expectations)• Develop HARDINESS: Approach vs. Develop HARDINESS: Approach vs.

AvoidanceAvoidance• Mistakes As Steps To Success Mistakes As Steps To Success

The Road toThe Road toBeijingBeijing

OTOT OGOG

PPlanSSupportTTrain

TTravelPPerformRRecover

StartingStartingOverOver

+ or -

Critical ZoneCritical Zone

Overtraining Overtraining InjuryInjury

Loss of EnergyLoss of EnergySupport Breakdowns Support Breakdowns

TravelTravelCompetitionsCompetitions

PPRROOCCEE

SSSSIINNGG

LifeLifeAfterAfter

The OGsThe OGs

D I S T R A C T I O N SD I S T R A C T I O N S

June 27-June 27-July 6July 6

AugustAugust8-248-24

PROMINENT PROMINENT DISTRACTORSDISTRACTORS

• Between the Trials and Between the Trials and the Gamesthe Games

• Friends and FamilyFriends and Family• MediaMedia• TravelTravel• Pre-Olympic Pre-Olympic

CompetitionsCompetitions• StagingStaging• CommunicationCommunication• EquipmentEquipment• Olympic Games ProtocolOlympic Games Protocol• Altitude Living/TrainingAltitude Living/Training• NutritionNutrition

• Environment Environment – HumidityHumidity– PollutionPollution

• Living Conditions and Living Conditions and RoommatesRoommates

• MedicalMedical– Illness and InjuryIllness and Injury– Drug TestingDrug Testing

• Support TeamSupport Team– Personal and Team Personal and Team

Coaches, Agents etc.Coaches, Agents etc.• Training and Race PlansTraining and Race Plans• Stadiums/Race CourseStadiums/Race Course

FOCUSING AND FOCUSING AND REFOCUSINGREFOCUSING

• Anticipation and Anticipation and Preparation are the Preparation are the

Keys to Keys to MentalMental ToughnessToughness

• Expect the Expect the UnexpectedUnexpected

• Insurance Policy: Insurance Policy: Mental Skills Mental Skills

TrainingTraining

THE BOTTOM LINE

• Get to the starting line Get to the starting line healthy, energized, focused healthy, energized, focused

and fit!!!!and fit!!!!

RESTORATION RESTORATION AND AND

REGENERATION REGENERATION FOR PEAK FOR PEAK

PEFORMANCEPEFORMANCE

Ralph.Vernacchia@wwu.eduRalph.Vernacchia@wwu.edu