In episode 190 of The Physical Performance Show Brad Beer shares a conversation with Assoc Prof Dr Shona Halson: Athlete performance & recovery in this expert edition.
Dr Shona Halson is an Associate Professor at the School of Behavioural and Health Sciences, Australian Catholic University. Previously, Shona was a Senior Physiologist at the Australian Institute of Sport for 15 years. Shona has a PhD in Exercise Physiology and has over 100 peer-reviewed publications in the areas of sleep, recovery, fatigue and travel. Shona is an Associate Editor of the International Journal of Sports Physiology and Performance and Shona was selected as the Director of the Australian Olympic Committees Recovery Centre for the 2008, 2012 and 2016 Olympic Games. Shona consults regularly to world’s leading brands including Nike and the Australian Open Tennis Tournament.
This really is a fascinating deep dive into the Science of Athlete Recovery and topics that Shona outlines includes; just what athlete recovery is and why it is important. Why fewer athletes that you may perceive are actually overtrained. The critical role that sleep plays in optimising an athlete’s recovery and adaptability to training. The role that life stressors play in an athlete’s recovery. Why it’s okay to not feel great after a training session and why listening to your body and backing off at times are absolutely critical. Shona also explores the science around popular recovery modalities including Cryotherapy and Massage Therapy and Shona shares her physical challenge for the week which will really challenge you.
Listen in as we delve into the following:
- Consulting with big companies
- Timeline of her professional career
- Recovery and how does it matter to athletes
- Cause and effect of training performance adaptation
- Advice to give during recovery for athletes
- Other stressors for athletes aside from the demands of training
- What happens when recovery does not go well (Overtraining)
- Athletes recovering well
- Importance of data
- Importance of Sleep in recovery
- Things that are happening during sleep
- Links to Bone Health and Sleep
- Paradox of fatigue and sleepiness
- Balancing Sleep
- Trends in Sleep alertness
- Best advice generally around nutrition
- Role of Compression Garments, Massage Therapy and other modalities in recovery
- Best advice in General
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Quotes:
“Get advice from good places and right people.” – Best Advice in Nutrition
“Listen to your body and pay good attention to it.” – Best Advice in General
“When you need to go to bed, go to bed.” – Physical Challenge
“Recovery is about restoring the athletes physically and psychologically to be able to compete again at the level that is required.”
“Make sure to have time for the foundations of recovery which is Sleep and Nutrition.”
“A psychological stress can have a physical response.”
“Listen to your own body and its own responses.”
“The idea of overtraining is all about training.”
“Sleep is the best thing you can do for yourself.”
“Physical, Psychological and Mental Recovery is influenced by sleep.”
“Having too much information is not a good thing.”
“The only way to avoid sleep deprivation is to sleep.”
To follow Shona Halson
Twitter:
@ShonaHalson
Episode 238 of The Physical Performance Show featuring
Assoc Prof Shona Halson, ‘Periodising Recovery for the Athlete’
Episode 245 of The Physical Performance Show featuring
Assoc Prof Shona Halson, ‘Recovery Science Q&A’
Timeline
0:00 Start
1:58 Introduction to Dr Shona Halson
5:30 Consulting with big companies
6:30 Timeline of her professional career
8:49 Recovery and how does it matter to athletes
13:00 Cause and effect of training performance adaptation
15:15 Advice to give during recovery for athletes
19:20 Other stressors for athletes aside from the demands of training
24:05 What happens when recovery does not go well (Overtraining)
28:40 Athletes recovering well
32:20 Importance of data
36:17 Importance of Sleep in recovery
39:55 Things that are happening during sleep
42:52 Links to Bone Health and Sleep
44:47 Paradox of fatigue and sleepiness
48:20 Balancing Sleep
53:50 Trends in Sleep alertness
57:43 Best advice generally around nutrition
1:00:24 Role of Compression Garments, Massage Therapy and other modalities in recovery
1:04:21 Best advice in General
1:05:27 Physical Challenge for the week
1:06:28 Finish
People Mentioned
Christie Aschwanden – Author of the New York Times bestseller, GOOD TO GO: What the Athlete in All of Us Can Learn from the Strange Science of Recovery Episode 187 of The Physical Performance Show
Lebron James – American Professional Basketball Player
Rory McIlroy – Professional Golfer
Mark Allen – 6-Time IRONMAN World Champion Episode 139 of The Physical Performance Show
Dr. Stephen Seiler – Sports Scientist – Polarised Training Episode 172 of The Physical Performance Show
Dr. David Cunnington – Sleep Specialist, Melbourne Sleep Disorders Centre Episode 143 of The Physical Performance Show
For questions and comments about this Episode
Send to the show host
@Brad_Beer (Twitter) or
@brad_beer (Instagram)
