The Physical Performance Show: Assoc Prof Shona Halson, ‘Recovery Science Q&A’

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Dr Shona Halson

In episode 245 of The Physical Performance Show Brad Beer shares a conversation with Dr Shona Halson around all things Recovery Science Q&A on this expert edition.

During this expert edition, Dr Shona Halson acclaimed and dualled featured expert of the show a Q&A around all things Recovery Science. Shona has been touted as arguably the world’s leading expert in the field of athletic recovery. Shona was the director of the Australian Olympic Committee Recovery Centre for the 2008, 2012 and 2016 Olympic Games, was the Senior Exercise Physiologist/Recovery Scientist at the Australian Institute of Sport for 15 years. And in addition to publishing in excess of 100 scientific papers in the field, Dr. Shona Halson has consulted with some of the world’s most loved and well respected brands, teams and organisations, including Nike.

Now recently on the 24th of October 2020, The Physical Performance Show hosted a three hour livestream with Dr. Shona Halson ‘Recovery Essentials for Optimal Performance’ where Dr Shona took attendees through the practical “how to’s” scientific wise and some great recovery science myth busting.

The Q&A section proved to be incredibly popular with some fantastic questions being raised. So we wanted to share with you some of the terrific questions that were raised and Shona’s responses.

To listen to Episode 245:

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Listen in as we delve into the following:

  • Are there differences between how men and women respond to different recovery protocols?
  • Pros and cons of home based heart rate variability systems and of the heart rate variability concept?
  • Do you recommend napping?
  • Has the athlete sleep behaviour questionnaire been tested for the ceiling effect?
  • Pros and Cons of travelling the day before the game or the day of the game.
  • Does the current literature support heart rate variability data for recovery and accumulation of mental stress?
  • How does recovery differ when we age (eg 57 year old serious recreational trail runner)?
  • What’s the evidence on effective sleep or lack of it on training adaptations?
  • How often, or not, do you just use simple elevation in your advice for athletes who strenuously load lower limbs in training competition?
  • On the subject of sleep, is it still important to get eight plus hours? Or is it really about quality?
  • Is there any research on the effectiveness of devices such as the Compex?
  • Do you have any tips for the age group sub elite athlete?
  • Thoughts on when to prioritize sleep over training?
  • Is there any truth to the coach’s advice that doing anaerobic work, like a strength session can or will help your aerobic system recover?
  • Can we be confident in applying the findings of all the research in the elite population to recreational athletes?
  • Getting protein within 20 minutes of a hard session?

Show Sponsor: Endure IQ

Whether you’re an athlete or coach, ENDURE IQ aims to empower you with the knowledge, tools, and strategies to optimise your sports performance. To get you started ENDURE IQ will gift you $25 towards your first ENDURE IQ purchase – use the code BRADBEER at the checkout. Information is useful, but knowing how to use it is powerful. ENDURE IQ – hitting the sweet spot of performance, health and enjoyment. Visit endureiq.com. Also enjoy ENDURE IQ Founder Dan Plews Expert Edition: ‘Heat Training & Acclimation for the Endurance Athlete’
 
 
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To follow Dr Shona Halson

Twitter:  @ShonaHalson
 
 

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Quotes

“If you are sleep deprived, naps are amazing.”
“The longer that you’ve been awake for, the more the drive to sleep.”
“We can mess up our by clock by waking up too early and artificial light at night.”
“If you sleep less, you perform poorer and if you sleep more, you perform better.”
“Routine and Consistency is key.”

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Timeline

0:00 Start
3:55 Are there differences between how men and women respond to different recovery protocols?
5:03 Pros and cons of home based heart rate variability systems and of the heart rate variability concept?
6:00 Do you recommend napping and does napping shorten your night’s sleep?
8:30 Has the athlete sleep behaviour questionnaire been tested for the ceiling effect?
9:15 Pros and Cons Travelling the day before the game or the day of the game.
11:30 Does the current literature support heart rate variability data for recovery and accumulation of mental stress?
12:40 How does recovery differ when we age (eg 57 year old serious recreational trail runner)?
13:50 What’s the evidence on effective sleep or lack of it on training adaptations?
17:58 How often, or not, do you just use simple elevation in your advice for athletes who strenuously load lower limbs in training competition?
18:50 On the subject of sleep, Is it still important to get eight plus hours? Or is it really about quality?
20:10 Is there any research on the effectiveness of devices such as the complex?
20:50 Do you have any tips for the age group sub elite athlete?
22:10 Thoughts on how to know if/when to prioritize sleep over training?
23:40 Is there any truth to the coach’s advice that doing anaerobic work, like a strength session can or will help your aerobic system recover?
24:00 Can we be confident in applying the findings of all the research in the elite population to recreational athletes?
25:15 Getting protein within 20 minutes of a hard session?
28:00 Body clock
29:30 Effects of lack of sleep
36:00 Adolescence and sleep
38:30 Study with swimmers
44:11 Finish

For questions and comments about this Episode

Send to the show host @Brad_Beer (Twitter) or @brad_beer (Instagram)

The Physical Performance Show

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