Off-season is an extremely important time because it lays the foundation for the next phases of training and competition. It is a time to evaluate the past season or year and design a plan to reach future goals. Going without an off-season is a little like going with too few sleep hours in your day. One may not realize the consequences in the first few years, but if athletes keep competing without a break, it will eventually lead to a decrease in performance, mental burnout and, in many cases, injuries, aches and pains.
Highlights
- Off-season is an extremely important time because it lays the foundation for the next phases of training and competition,
- During the season there are various levels of physiological fatigue, both central and peripheral. Over the course of a season, these levels accumulate and with insufficient rest they can have negative repercussions. There’s also mechanical stress put on the body during exercise through eccentric contractions, where the muscle contracts yet lengthens, causing tiny microtears,
- The goal is to rest, recover and reset during the off-season. It doesn’t mean complete inactivity, as that leads to detraining; but instead it’s a break from intense, scheduled training to address specific aches, pains or injuries.
During the season there are various levels of physiological fatigue, both central and peripheral. Over the course of a season, these levels accumulate and with insufficient rest they can have negative repercussions. Central fatigue affects the central nervous system. The brain is unable to send enough signals to maintain optimal muscle activation, resulting in reduced muscle force.
After a long season, feelings of sluggishness and loss of motivation are common signs that indicate imbalances in our brain biochemistry. It needs to rebalance to maintain mental health, well-being and muscular function. In contrast, peripheral fatigue results from changes in the motor units of muscles during exercise. When we run low on carbohydrates and blood glucose levels drop, we look for other forms of energy, and this can lead to the breakdown of proteins, assisted by cortisol secreted from the adrenal glands.
There’s also mechanical stress put on the body during exercise through eccentric contractions, where the muscle contracts yet lengthens, causing tiny microtears. Plus, there’s oxidative stress, where up to 5% of oxygen molecules become unstable during energy release and need to seize an electron from a living cell to regain stability. And with oxygen consumption during exercise increasing up to seven-fold there’s a corresponding rise in the production of the ‘free radicals’ that damage cell membranes.
With all this going on in the brain and body, it takes longer to recover than we often credit. One study found biomarkers of muscle damage and inflammation remained elevated in triathletes nearly three weeks after they’d finished an Ironman.
“There’s simply not a big enough window during the season to really recuperate,” says sports dietitian Renee McGregor. “At the peak of the season, we’ll often have quite a depressed immune system and we know from studies that the fortnight after your A-race is when you’re most susceptible to illness and infection. It’s a combination of fatigue and not fueling sufficiently to keep on top of everything.”
The goal is to rest, recover and reset during the off-season. It doesn’t mean complete inactivity, as that leads to detraining; instead it’s a break from intense, scheduled training to address specific aches, pains or injuries, incorporating recovery modalities such as adequate sleep and nutrition and active recovery exercises.
The level of physical conditioning in which a player enters a season may have an imperative effect on the physical performance during the course of the competition season.
Optimal rest and recovery is a fundamental part of basic functioning and performance. There are modalities that help with repairing, building and maintaining homeostasis. Ingestion of optimum nutrition and hydration, decreasing inflammation through different active and passive modalities boosts overall recovery.
Disclaimer: The contents of this article are for general information and educational purposes only. It neither provides any medical advice nor intends to substitute professional medical opinion on the treatment, diagnosis, prevention or alleviation of any disease, disorder or disability. Always consult with your doctor or qualified healthcare professional about your health condition and/or concerns before undertaking a new healthcare regimen including making any dietary or lifestyle changes.
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