The Importance of Recovery
Posted by Nicole Ward for General - Fri, 17 Feb 2012 11:41
My blog today is about recovery which is probably one of the most overlooked aspects of triathlon training, but a topic I felt very relevant particularly given we are moving into the peak of the racing season in Australia.
I wanted to talk about the importance of recovery and scheduling of active recovery sessions on a weekly basis. I think one of the biggest mistakes that people don’t realise is that improvements in fitness occur during the recovery periods between hard training sessions, when your body repairs and rebuilds, not during the actual training session itself.
Physiological adaptations only occur with a correctly timed alternation between stress and recovery, which is why a coach will tailor a weekly program in a specific sequence. Your ability to recover from a long or intense training session will dictate how often you can perform other long or intense sessions. If you don’t have proper recovery, training is only going to put you into a deep hole that you will find very difficult to get yourself out of.
Unfortunately most people learn about the significance of recovery the hard way, so hopefully I can help save some of you!
Most full time professionals are generally able to have better recovery and therefore can train more frequently by having regular naps between training sessions. For the rest of us, my advice would be to at least try to minimise the amount of physical activity between sessions to maximize your recovery.
While it’s great to take complete rest after a hard session, sometimes active recovery is a better choice and should be part of your weekly training schedule. The trick is finding a balance between being active enough and going easy enough. Generally an active recovery session is either an easy spin on the bike, a walk, or a drills/aerobic focussed swim.
Remember work, your commute and anything else that stresses you mentally and physically will contribute to the training load you can handle and subsequently the amount of recovery you will need.
Top 5 Recovery Tips
Here are my top 5 recovery tips for a busy working athlete:
TIP 1: Stay off your feet when you can- even if you get a chance for a short lie down on the couch or you are stuck sitting at your desk, make the most of this time to refresh and replenish for your next session
TIP 2: Eat for recovery- focus on hydrating well and eating protein and carbohydrates within 15 minutes of completing each training session (and especially after a race). You should notice a big difference in your energy levels
TIP 3: Get more sleep- As an athlete its ideal if you can get around 8 hours sleep each night. I know how hard it is to get up at 4.30am or 5am and then not get home until 8pm at night. Limit time for television if you are time poor and get into bed earlier
TIP 4: On weekends or days off work why not schedule a nap into your daily schedule just like any other appointment or training session?
TIP 5: Focus on body maintenance- make core and stretching a part of your routine, and use regular massage or chiropractic treatment to keep your body in good physical shape.
Most of all enjoy your recovery! You’ll be amazed at how much better you will feel both mentally and physically in your training. By focussing on recovery you are giving yourself the opportunity to race to your potential.
Good luck and train safe,
Nic
Nicole Ward, Professional Triathlete
nicolewardtri.com
Follow me on Twitter: twitter.com/nicwardtri
I wanted to talk about the importance of recovery and scheduling of active recovery sessions on a weekly basis. I think one of the biggest mistakes that people don’t realise is that improvements in fitness occur during the recovery periods between hard training sessions, when your body repairs and rebuilds, not during the actual training session itself.
Physiological adaptations only occur with a correctly timed alternation between stress and recovery, which is why a coach will tailor a weekly program in a specific sequence. Your ability to recover from a long or intense training session will dictate how often you can perform other long or intense sessions. If you don’t have proper recovery, training is only going to put you into a deep hole that you will find very difficult to get yourself out of.
Unfortunately most people learn about the significance of recovery the hard way, so hopefully I can help save some of you!
Most full time professionals are generally able to have better recovery and therefore can train more frequently by having regular naps between training sessions. For the rest of us, my advice would be to at least try to minimise the amount of physical activity between sessions to maximize your recovery.
While it’s great to take complete rest after a hard session, sometimes active recovery is a better choice and should be part of your weekly training schedule. The trick is finding a balance between being active enough and going easy enough. Generally an active recovery session is either an easy spin on the bike, a walk, or a drills/aerobic focussed swim.
Remember work, your commute and anything else that stresses you mentally and physically will contribute to the training load you can handle and subsequently the amount of recovery you will need.
Top 5 Recovery Tips
Here are my top 5 recovery tips for a busy working athlete:
TIP 1: Stay off your feet when you can- even if you get a chance for a short lie down on the couch or you are stuck sitting at your desk, make the most of this time to refresh and replenish for your next session
TIP 2: Eat for recovery- focus on hydrating well and eating protein and carbohydrates within 15 minutes of completing each training session (and especially after a race). You should notice a big difference in your energy levels
TIP 3: Get more sleep- As an athlete its ideal if you can get around 8 hours sleep each night. I know how hard it is to get up at 4.30am or 5am and then not get home until 8pm at night. Limit time for television if you are time poor and get into bed earlier
TIP 4: On weekends or days off work why not schedule a nap into your daily schedule just like any other appointment or training session?
TIP 5: Focus on body maintenance- make core and stretching a part of your routine, and use regular massage or chiropractic treatment to keep your body in good physical shape.
Most of all enjoy your recovery! You’ll be amazed at how much better you will feel both mentally and physically in your training. By focussing on recovery you are giving yourself the opportunity to race to your potential.
Good luck and train safe,
Nic
Nicole Ward, Professional Triathlete
nicolewardtri.com
Follow me on Twitter: twitter.com/nicwardtri