If you have high school kids doubling, 1600m + 3200m in one afternoon, how much cooldown is optimal after the first event? How much jogging is necessary to lower the lactate levels in order to recover faster? Total time between events is 2 hours. Thanks for any useful insights.
Not to answer for Jack, but running at about 40% VO2max for about 10minutes will get lactate levels down pretty fast. The worst thing a person can do is to stop and sit.
With a brief cooldown and 2 hours, lactate levels should be close to baseline before the warmup for the second event begins.
Make sure the kid is getting rehydrated and some CHO between events.
bump
put more time and effort into the cooldown than the warm-up for the second event. As has been stated, 10-15' of easy jogging, maybe throw in some easy drills and stretching and even a few light strides. Rehydrate, get some CHO and stay off your feet until you have to warm-up again. Then cut the warm-up for the 2nd event. You'll only need a few minutes of easy jogging, some drills and some strides and you'll be ready to go.
So it sounds like the correct recipe would be.. 10 min jog cooldown, 10 mins in an ice bath, down your favorite sports drink, then off the feet until 20-30min prior to the next event, and finally a shortened warmup for the 2nd event.
Good advice from the others. Good cool down after the first race and with 2 hours you have lots of time. Still get in another good warmup for the second event. Another approach is to try different combinations if you have to do this very often -- easier warmups, harder warmups/coold downs, etc. Some people react differently. Every meet is an education so learn from them.
thanks!