Recovery
Recovery has been called the 4th discipline of triathlon and is equally important in any endurance event and is often an overlooked aspect of training. After 30 years of being an endurance athlete, I still have trouble following my own coaching advice. Every athlete is different in when and how much recovery time they need. As I got older, it became clear I needed more. An athlete needs to create a balance between training and recovery as both are crucial components of a solid regimen.
After intense workouts, the body needs time to repair and rebuild muscle tissues. Recovery allows for this process to occur, reducing the risk of injury. Adequate rest and recovery help combat physical and mental fatigue, improving overall performance. Regular recovery practices, like stretching and foam rolling, can prevent injuries by maintaining flexibility and mobility. I preach this to my athletes and make it a point to remind them that a rest day on the training plan means real rest, a total day off from training. NO heavy lifting. You are not going to lose fitness in 24 hours.
Key reasons for Recovery
Muscle Repair & Growth. During exercise muscle tissue is broken down and recovery allows these tissues to repair and grow stronger.
Injury Prevention. Overtraining, better stated as insufficient recovery, can lead to serious injury due muscle imbalance, fatigue and weakened connective tissues.
Performance Improvement. Adequate recovery leads to improved workout performance. Rested muscles and a refreshed mind enable you to train at higher intensities, ultimately leading to better results.
Reducing Fatigue and Burnout. Recovery times mitigates physical and mental fatigue.
Hormone Balance. Sleep (which we will get more into later) is a crucial aspect of recovery.
Long Term Progress. Sustainable progress requires a balance between training and recovery
Sleep
Sleep is a vital component of any training plan. Here is why optimizing your sleep is crucial:
Muscle Recovery and Growth. Adequate sleep helps you recover faster and build lean muscle.
Energy Restoration. Sleep replenishes your energy stores.
Cognitive Function. Sleep is critical for focus, decision making and reaction time.
Appetite Control. Sleep affects hunger.
Immune System Support. Quality sleep strengthens the immune system.
Injury Prevention. Fatigue from lack of sleep impairs coordination and increases the risk of injuries.
Recover and Adaptation. Sleep is when the body adapts to training stress. It’s when the gains from your workouts are made.
It can be difficult with different households, work schedules, kids, stress and many other factors to find the time to sleep. Several of my athletes are in the medical field with crazy work schedules, sometimes working for 48 hours straight. While it may be difficult finding 8 solid hours to sleep, I am okay with an average amount of good sleep over seven days.
Sleep Hygiene
Sleep hygiene is a set of practices and habits that are conducive to getting a good night’s sleep. Good sleep hygiene can significantly improve the quality and duration of your sleep. Sleep hygiene plays a crucial role in athletic performance and training recovery. Getting adequate high quality sleep is essential for athletes because it supports various aspects of physical and mental health that are vital for training and competition. I like to meet with my athletes face to face at least once per month to just look at them. I can tell they are not getting enough rest or are overtraining or more likely under recovering. Bags under their eyes, lethargic, coughing, sniffling, limping and other factors alert me some intervention is needed.
How is sleep hygiene and training related?
Physical Recover: During deep sleep the body undergoes significant recovery and repair, including muscle growth and repair and tissue healing. Athletes need this restorative sleep to recover from the physical demands of training and rescue the risk of injury.
Energy Levels: Sleep is essential for maintaining energy levels. Athletes that are sleep deprived may experience fatigue, reduced endurance and diminished overall performance.
Cognitive Function: Sleep is crucial for cognitive function, including memory, concentration and decision making. Athletes need sharp skills for strategy and quick thinking during training and racing.
Injury Prevention: Sleep deficiency can lead to reduced coordination, slower reaction times, and compromised muscle recovery.
To optimize and prioritize good sleep hygiene practices:
Maintain a consistent sleep schedule (as stated above, a good weekly average)
Create a comfortable sleep environment… cool and dark
Limit exposure to screens before bedtime - put the phone away before bed.
Avoid large meals, caffeine and alcohol close to bedtime
Stay hydrated but limit fluid intake close to bedtime
By maintaining good sleep hygiene, athletes can improve their overall well-being and training. A well rested athlete is likely to perform their best and recover effectively.
Rest Days
Real rest days, doing nothing, just because you are not swimming, biking or running, don’t go do hard manual labor and consider this a rest day.
Rest days are often an underestimated part of any training program. Why?
Muscle Recovery. Time to repair and rebuild. Give your muscles time to heal and grow stronger.
Injury Prevention. Overtraining (or under recovering) and lead to injuries such as stress fractures, sprains and strains.
Mental Recovery. A mental break from the demands of training is very important and reduces stress related burnout and keeps you committed to your training plan.
Improved Performance. Time to recharge, reboot, leading to better results in your workouts.
Adaptation. Rest days are when your body adapts to the training stress you’ve imposed. This adaptation is essential for long term progress.
Variety. On rest days you can incorporate a walk, yoga, and family points.
The optimal number of days varies from athlete to athlete and depends on factors such as training intensity, fitness level and goals. I recommend one full rest day per week and one active recovery day. Listen to your body and find the right balance for you.
Nutrition
On rest days it is a great time to get in some good solid calories over the course of the day. Often during our work weeks food intake is inconsistent and we often forget to eat, or when we do remember, take in too many calories at once. I have nurse clients who forget to eat their whole shift or athletes that eat 1,000 calories in one meal! Neither of these are good.
Conclusion
Incorporating recovery strategies like rest days, adequate sleep, proper nutrition, stretching, rolling and yoga into your training plan is crucial for achieving your fitness goals while maintaining your overall health and well-being. Do not skip the rest days. I incorporate them into athletes' TrainingPeaks plan, but also give them the ability to move the rest days to another day of the week that better fits their schedule.
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