One of the most overlooked aspects of successful
training in the Western World is that of regeneration. Regeneration
is the product of sound training and methods that help in repairing
athletes to function better. Recovery (or rest) and restoration
(return of energy, hormonal, or other levels) are entwined in this
process, but do not provide a complete picture in and of themselves.
Regeneration can be looked at as the optimized integration of these
and various other factors. Regeneration in sport can also be defined
1. Continuous management of muscle tension, structure,
2. Accelerated removal of the effects of fatigue
3. Rapid restoration of energy systems and energy substrates
4. Improved ability to renew physical activity, without wasting
the athlete’s energy unnecessarily.
Hydration, nutrition, active and passive recovery
methods, as well as additional supplementation (nutritional: http://www.FasterSwimming.com/nutrition.html)
can and should be optimized to enhance performance.
The Training Diary provides an area for recording these factors
under “Regeneration.” Hydration status heads this section
(H2O) and provides space for “IN” (or intake) and “OUT.”
Intake can be recorded as an actual amount, or most usually as good
or bad. Record a value you can use and understand. “Out”
is simply the number of times of urination each day. A hydrated
value for “out” is usually a bathroom visit five times
or more each day.
A meal/nutrition log follows. Space for seven meals (or “feeding
opportunities”) is included. What you eat, when you eat, and
how much you eat will all affect performance and restoration. Tracking
and modifying your nutritional habits to fit your needs, day-by-day
and training phase-by-training phase, is key to complete restoration
and your best performances. Space is provided to the right to notate
what you feel you need to track. This could be as simple as good,
great, or poor; or as detailed as listing some or all of protein
(P), carbohydrate (C), fat (F), and/or calories for each meal or
just at the end of the day. At the very least you should record
your daily meals until you have a baseline for optimal regeneration
to work from. General reference points for hard training and peaking
are 1 gram of protein per pound of bodyweight, 3-4 grams of carbs
per pound of bodyweight, and around 15% of total calories coming
from fat intake. It is not so important that you hit these exact
numbers (maybe not important at all), but that you understand the
amounts/ratios that help to enhance your performance.