To reduce risk of injury and optimize performance, you need to properly recover. Our software solutions allow us to track recovery variables similar to how we track speed and strength measurements. This helps us identify your areas of weakness so that we can create an individualized recovery program.
Below is a list of variables we will measure and track on a daily basis:
Frequency of logging
In order to gain better recovery habits, an athlete needs to understand that logging the information below is the only way coaches can see what you are good at and what you are bad at. For example, we may start with a simple goal such as "log all recovery variables 3 days a week." From there, our goal would be to increase the amount of times we log from 3 times a week to 5 times a week. Eventually, the athlete will establish the habit of logging on a daily basis, which in turn will help us prescribe the best recovery plan for them since the athlete is logging consistently. (The more we know, the better!)
To ensure the correct amount of water is being consumed during each session, we give our athletes the option to weigh in before and after the session. This gives us a clear understanding of how much water our athletes should drink for the rest of the day. Also, tracking weight between sessions helps identify possible hydration problems if you begin to see unexplained fluctuations in body weight.
Rate of Perceived Exertion (RPE) gives us a measure of how hard athletes think they are working in practice, in games and in training sessions. By tracking RPE, we can see if an athlete feels he or she is adapting to the stresses of intense training. The easiest way to measure RPE is by simply asking "On a scale of 1 to 10, how hard was that?"
To reset hormone levels and recharge your nervous sytem, an adequate amount of sleep needs to be a priority. Numerous studies have shown that sleep deprivation decreases power output and sprint time, so this needs to be a high light of every athletes recovery plan.
Since your body tissue (tendons, ligaments, muscles etc.) are being broken down (catabolic) during activity, it is important to consume complete animal proteins to help rebuild tissue (anabolic). We say complete animal proteins because these contain all the essential amino acids your body needs to thrive and adapt. These amino acids play a huge role in making sure all your tissues repair stronger than before.
The best form of carbohydrate you can eat is a vegetable. This is typically an athlete's biggest struggle due to vegetables being "undesirable." We help solve these problems by coming up with different tactics and strategies to help athletes improve vegetable consumption and overall nutrition.
To maintain a higher exercise intensity for a longer period of time, your must be adequately hydrated. Athletes usually hit a "wall" during training or game play due to poor conditioning and lack of hydration. To avoid hitting this "wall", monitoring the hydration level of each athlete is key.