MICHAEL Carrick says he's seen a "spark and freshness" in Middlesbrough's training since his players returned from a brief break after the Chelsea defeat - and he believes his side are well equipped for a crucial "chapter" in Boro's season.

Carrick gave his players a breather after the Carabao Cup semi-final second leg loss at Stamford Bridge and is excited by what he's seen since his players returned to Rockliffe.

Now, after a week and a half stoppage, Boro kick-start a pivotal stretch of Championship games with the visit of Sunderland today.

"The break has been good," says Carrick.

"The boys had a couple of days off. It's a good time to take a deep breath and a rest and freshen up a little bit, minds and bodies.

"The lads have come back really well actually, they've trained really well. There's a spark and a freshness, the squad is stronger. The boys are in a good place."

Boro's squad will soon get stronger again, with Riley McGree and Sammy Silvera heading back to Teesside after Australia's Asian Cup campaign was brought to an end at the quarter final stage by South Korea on Friday.

Today's Tees-Wear derby is the start of a 10-game stretch before the next international break, a period that will go a long way to deciding whether Boro can secure a place in the top six.

Carrick said: “I think the season goes like that, chapters or windows through the season.

"Sometimes it’s because of international weeks or leading up to certain games or periods.

"For sure, once the window closes in January and the cup competitions for us are done, it kind of really lays the focus on what’s ahead. We know the squad we’ve got and we’re happy with it. The boys have come back fit and in a good place. And we’re ready to attack the next chapter, which is an important one for us to get right."

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It's been a turbulent few weeks on and off the pitch for visitors Sunderland, but they head for the Riverside boosted by their impressive home win over Stoke last week.

"We know they have good players, a lot of younger players," said Carrick of the Black Cats.

"They're a hugely talented team. You can see he (Michael Beale) has come in and changed and tweaked a couple of things.

"I've watched a number of games now, it was a big result for them last week and they played really well. We know what we're up against. It will be a big test.

"I'm really looking forward to it. I expect a terrific atmosphere. I look back to the support we had at Chelsea, that was incredible. The reaction the fans gave us at the end after a defeat was pretty special. To bring that atmosphere and level of support and for us to hopefully give them a bit more to shout about is the ideal scenario.

"The Chelsea game is forgotten about now. The boys have moved on tremendously well, made the most of the experience. The boys did tremendously well to put themselves in that position. We just fell short but that's how it is.

"The boys went away, cleared their heads and freshened up their bodies and have come back really sharp and focused. We're excited by the potential in the group."