― H E A L T H ―
PIERRE PAGANINI: “THERE’S NO GOOD RECOVERY WITHOUT GOOD SLEEP”
We met Pierre Paganini (just back from a training session with Stan Wawrinka) in Lausanne. In the world of tennis, Paganini (65) is seen as one of the best athletic trainers around. As we discussed sleep with him, he exuded energy and intensity, as well as suitably professional discretion.
Dialogue and attentiveness are essential...
Is recovery holistic in nature? The athlete has to recover, as do their muscles and the emotions of the individual themselves. What impresses me in champions is their ability to turn up at your place and act as if nothing’s wrong, even when they’ve had a bad day. A person’s recovery pace is completely different from their athletic pace. Recuperation is just as important as training. Sleep is very important too, of course; there’s no good recovery without good sleep. In tennis, you have to take into account the irregular time slots and different time zones. Players never stay longer than three weeks in one place, all year round. They know how to pace their own recovery; every athlete has their own way of managing it.
The more time goes by, the more you get the feeling that the details are what makes the difference. That’s one of Federer’s strengths: when he tells you what he’s feeling, there’s no doubt that he’s being completely transparent. Like ‘Rodger’, Stan too has a straightforward way of saying things and has always been very up-front. That’s worth its weight in gold when it comes to recovery. In the final analysis, dialogue always saves the day. We get down to the nitty-gritty, looking for the little details that could make a difference, and we get there by talking about it. The reason I’ve had the privilege of training these players for so long is that we’ve never stopped talking.
THE SWISS MEDICAL CENTER’S ADVICE ON SPORT AND RECUPERATION According to experts from the Swiss Olympic Medical Center at La Tour Hospital, Geneva, good recovery helps reduce pain, muscle fatigue and the risk of injury and infection, as well as the danger of overtraining. Most importantly, good recuperation is all about preparing for the next effort, too.
HERE’S THE EXPERTS’ ADVICE!
ADOPT A MEAL PLAN Have a snack 30-60 minutes a er a training session followed by a full meal 2-4 hours later to rehydrate, replenish glycogen stocks and contribute to protein synthesis.
SLEEP IN A COOL ENVIRONMENT Eight to ten hours’ sleep are necessary in a dark, subdued, cool environment. Im- mersion in cold water improves blood flow back to the heart and reduces inflamma- tion and muscle pain.
MANAGE YOUR STRESS Stress and mental fatigue have a negative effect on recovery. Relaxation and stress management techniques can be helpful, as can physical exercise.
- 13 -
Made with FlippingBook Digital Publishing Software