Physioworks Health Group Exercise Physiologist Megan Jepson recently completed the Around the Bay in a Day bike ride (250km) then followed up seven days later by running the Melbourne Half Marathon (21.1km)

Megan had prepared for both events with a mix of exercise and cross training (including biking, running, walking and stretching). Critical to backing up for these two events, which were only 7 days apart, was her post-event recovery.

“Hydration during both events and then all week post event – mainly water – was critical; as is nutrition, such as fruits, pasta & breads combined with a tailored measured post-event exercise program – these are all key to ensure best recovery” said Megan

Here was Megan post-event recovery program after the Ride (250km) and Run (21.1km):

Post Around the Bay Bike Ride (Sunday): 

• Monday- Very Light spin bike session
• Tuesday- Foam rolling session and a big walk
• Wednesday- 7km low intensity interval running on treadmill (reduced pace)
• Thursday- Nil
• Friday- Light 5km Run
• Saturday- Light 25km bike ride & stretching session
• Sunday- Half Marathon Event

Post Half Marathon (Sunday):

• Monday- Light spin bike session
• Tuesday- Big walk
• Wednesday- 40min X-trainer interval session (low impact)
• Thursday- Nil
• Friday- Light 5km Run
• Saturday- 5km walk, Light bike spin session & stretching session
• Sunday – Rest

“The exercise programs that I plan for my clients, and that I also follow, is a rounded program to include not only event preparation, but also hydration & nutrition advice and I place a very strong focus on post-event recovery” said Megan.

Megan tailored an exercise program for Physioworks Health Group Director Andrew Dalwood as he ran and completed his first half marathon at the 2018 Melbourne Marathon Festival.

“It was certainly hotter (24c) and windier than expected and the role of regular in-race hydration certainly was evident, with numerous people resting along the way with the on-site first aiders. It seemed that they had poor race preparation and planning in view of the conditions” said Andrew

 

“I had a post event recovery plan in place as part of my exercise program devised with Megan. Post-race hydrating was an essential part of recovery. I drank over 5 litres of water over the next 4 hours post event, along with gentle stretching and a solid food intake, a short session in the Port Phillip Bay on the way home – cold water immersion helped, followed by an afternoon nap. Next two days included more stretching and gentle walking. By Tuesday evening I was feeling ready to go again” added Andrew

The Exercise Physiology (EP) team at Physioworks Health Group can assist you prepare and recover from your event with a customised exercise program. Contact your preferred Physioworks clinic to speak with a Megan Jepson or any member of the EP team.

 

Cricket, Tennis, Softball, Running, Biking….. With the summer sports season now upon us hydration is critical for optimum performance and well-being during exercise. Physioworks Helath Group APA Sports Physiotherapist Brad Fernihough looks at Fluid Requirements for Exercise in Heat/Humidity.

Loss Of Fluid Through Sweating

During strenuous exercise most of the heat produced is dissipated by the production and evaporation of sweat from the surface of the skin. To limit the rise in body temperature with intense exercise, even in mild climate conditions, high rates of sweat secretion is essential. If the exercise is prolonged, this leads to progressive dehydration and loss of electrolytes (mostly sodium and chloride). Some people may lose up to 2-3 litres of sweat per hour during strenuous activity in a warm environment.

 

SIGNS OF DEHYDRAYTION

MILD

• Thirst
• Dry Lips
• Slightly dry mouth membranes

 

MODERATE

• Very dry mouth membranes
• Sunken eyes
• Skin doesn’t bounce back quickly when lightly pinched and released

 

SEVERE

• All signs of moderate dehydration
• Rapid weak pulse (more than 100 at rest)
• Cold hands and feet
• Rapid breathing
• Blue lips
• Confusion

Dehydration as A Cause Of Fatigue

Fatigue towards the end of a prolonged event, especially in warm weather, is more likely to result from the effects of dehydration than from fuel/food depletion. A small amount of fluid loss can result in a large and exponential loss of performance regardless of whether the athletic endeavor is a sprint or endurance. Dehydration can have ongoing effects after the “hot day” due not being properly hydrated, which can have deleterious results in performance days later. To prevent dehydration, water must be replaced at a faster rate.

 

Fluid Ingestion during Exercise

Drinking fluid during exercise can help restore plasma volume to near pre-exercise levels and prevent the adverse effects of dehydration on muscle strength, endurance, and co-ordination. Dehydration also poses a serious health risk in that it increases the risk of cramps, heat exhaustion and life-threatening heat stroke. Relying on feeling thirsty as the signal to drink is unreliable as a considerable degree of dehydration (certainly sufficient to impair exercise performance) can have occurred before the desire for fluid intake is evident. Ideally, athletes should learn to consume adequate fluids during activity so that their body weight remains fairly constant before and after exercise.

However, it is generally recommended that approximately 500ml of fluid be consumed 2 hours before exertion, followed by another 500ml about 15 minutes before the onset of prolonged exercise. In hot and humid environments, frequent consumption (every 15-20 minutes) of small volumes (120-180ml) of fluid is recommended throughout exertion.

 

What Is The Best Drink Composition?

Water and electrolytes. Sugary drinks such as Gaterade, Powerade, V, and Redbull have far too much sugar for the needs of 99% of athletes who have a good pre and post dietary food intake.

 

Fluid Intake during Recovery from Exercise

In the post-exercise period, replacement of fluid and electrolytes can usually be achieved through normal dietary intake. However, rapid replacement of water and electrolytes in the post-exercise recovery period may be of crucial importance where repeated bouts of exercise have to be performed and there is a need to maximise rehydration in the time available. Optimal rehydration after exercise can only be achieved if the sodium lost in sweat is replaced as well as the water. The amount of fluid lost as sweat during exercise can be easily estimated from the change in body weight that occurs during the exercise period (after correcting for the volume of any drinks consumed during the exercise). Each kilogram of weight lost is equivalent to about one litre of sweat loss.

 

References and Further Reading :

 

• Gleeson M (1997) Fluid and micronutrient intake: needs for physical activity. British Journal of Therapy and Rehabilitation 4(5): 252-259.
• Gleeson M (1998) Temperature regulation during exercise. International Journal of Sports Medicine 19: S96-S99.
• Maughan RJ (Editor) (2000) Nutrition in Sport. Oxford: Blackwell Science, 2000.
• Williams C and Devlin JT (Editors) (1992) Nutrition for sports performance. London: E&FN Spon.
• Williams MH (1995) Nutrition for fitness and sport. 4th edition. New York: McGraw-Hill.

 

Around the Bay in a Day is an annual non-competitive, fully supported, recreational cycling fundraising event every October, organised by Bicycle Network Victoria around Port Philip Bay.

Exercise Physiologist Megan Jepson has been supporting, assisting and supervising a team of riders, both clients and workmates, in preparation for the challenging 250 km event.

Among the Physioworks Health Group team is APA Sports Physiotherapist Matthew Lynagh who this week completed his last indoor training session before the ride, having done about 80 rides in the last 6 months, amounting to around 3500kms in training for the event.

“Around the Bay will be the longest ride I have ever done” said Matt. “Under a tailored program devised by myself and Megan I have done a mix of outdoor rides, indoor technique based training and prevention based exercise programs to keep me free from injury and able to keep increasing kilometres on the bike every week” added Matt.

Megan, Matt and some of their clients will ride together – planning to achieve the 250km ride in under 10 hours meaning they would average over 25km/h, including the rest stops and the ferry ride across the bay.

The Exercise Physiology team at Physioworks Health Group assist clients to achieve exercise goals, from competing in specific events to achieving general life ambitions/goals with tailored exercise programs. Please contact our EP team at your preferred clinic location.