Pacific Paddler December 2012 - (Page 25)

How to train smarter After you cross the line We all train hard for maximal performance in system full of antioxidants. This will help remove free radicals and repair muscle tissue damage. The signs to watch for the sports we love. We pour our blood, sweat and tears into the training and preparation for Days 4-7: races like the Molokai Channel. Then comes race day…which is filled with whatever bodily fluids we have left. After a grueling 42 miles, it’s over in a flash. So now what? How much time should we ing again? How much is too much? areas that are still sore. minutes). -Deeper tissue massage is ok, localized in the -Contrast bath (hot for 5 minutes, cold for 5 -Paddling at submaximal effort 2-4 miles. take to rest and recover? When can we start trainDuring a long distance season, several changes a week at submaximal effort. -Cross training for about 30 minutes, two times -Healthy diet as described above. 2nd week following max workout or race: -3-4 days paddling at submaximal effort -Optional cross training 2-3 times per week occur within the body on a cellular, chemical and and recovery, the body is placed at a higher risk physical level. If not given sufficient time for rest for injury and illness. This is one reason health professionals are taking a closer look at the concept of “overtraining”. Here are some tips to help you much to give it. Days 7-14: 30-45 minutes. recognize when your body needs to rest, and how So what should you do after a long race or Here are some suggestions from the experts to 3rd week and beyond: full training mode. Start at 4-5 sport specific trainat the end of each training session, cross training 2-3 days per week. At JACO we are now offering the Lactate -It’s time to slowly build the body back up to exceptional training session? ing days per week followed by short interval training get those achy muscles back in action. Days 1-3: -No training or cross training. threshold test on a paddler adapted system 2 a hot tub followed by gentle stretches. Light massage such as effleurage is also helpful. -Eat a diet full of fruits and vegetables, carbo- -Focus on relaxing your muscles by soaking in ergometer. Please email jaco@jacorehab.com for and testing. more information about Lactate threshold training For injury care or performance enhancement, hydrates and protein to help pump your immune we stand by your side! By the therapists of JACO Rehab According to the American College of Sports Medicine (ACSM), here are some major signs your body needs to rest: PERFORMANCE: Decreased strength, power, muscle endurance, cardiovascular endurance, decreased training tolerance and increased recovery requirements, decreased motor coordination, increased technical faults. PHYSIOLOGICAL: Altered resting heart rate, blood pressure, and respiration patterns, decreased lactate response, chronic fatigue, sleep and eating disorders, headaches, gastrointestinal distress, muscle soreness and damage, joint aches and pains, depression and apathy, sensitive to stress. IMMUNOLOGICAL: Increased occurrence of illness, decreased healing time. BIOCHEMICAL: Hypothalamic dysfunction, increased levels of: cortisol and SHBG, decreased levels of: total and free testosterone, testosterone/cortisol ratio, decreased levels of: hemoglobin, iron, ferritin, decreased muscle glycogen. Please note that not all of these symptoms will be present if an individual is overtrained. The ultimate determination of overtraining is whether performance is impaired or plateaued. An athlete should be on the lookout for these signs in order to avoid decreased performance or burnout. If you are starting to notice 3 or more of these symptoms during training season, it may be time to add an additional rest or alternative cross training day to your training protocol. PLAY VIDEO www. pacificpaddler.com - December 2012 25 http://jacorehab.com http://www.pacificpaddler.com

Table of Contents for the Digital Edition of Pacific Paddler December 2012

Contents
Na Wahine O Ke Kai
Molokai Hoe
Around the Island Race - Hong Kong
Pailolo Challenge
Gail Grabowsky
Surfski in the Islands
New York Outrigger after Sandy
After you cross the finish line
Calendar

Pacific Paddler December 2012