Post race illness and recovery

So this week I have been staving off a cold. Not suprising two weeks after a big event, it often happens to athletes. It has made me ask the question, why do we always end up sick after a big race, major work presentation or exam. I have a lifetime of experience in this, (just ask my Mum or husband!) so have gone looking for some answers to try and prevent it from occuring and to transition from recovery to recovered as fast as possible.

It is obvious that after a big race (or anything that extensively stresses the body and mind) both mentally and physically you need some recovery time. If you have a season such as I do with multiple races ,how do you manage the balance between recovery and return to training without illness or injury en route.

A few themes come through from the reading I have done online today to share.

1/ Expect the lull post big race. Your body and mind have both been depleted through the lead up and race day so plan a recovery period into your schedule. Put some time each day to do the things you missed in peak training that you really enjoy and are not physical. Take the time to thank those who helped you with the last goal. It is always a team effort even in 'individual' sports. Enjoy reconnecting more deeply with friends and family that you has less time for in peak training.

2/ Sleep more. The body can do wonders by itself if given the additional recovery time in sleep.
3/ Maintain really good nutrition. Just because the race is over don't give away your good habits. The body needs really good fuel to rebuild and fend off illness in this critical post race period. If required/appropriate for you maintain nutritional supplements.

4/ Drink lots. This is not suggesting the post race party is continued for 12 nights of festivities! Instead ensure lots of good fluids, initially to ensure full rehydration and then to clear all the body systems.

5/ Enjoy what you have done. Whether your goal was met in the race or not, take the time to reflect on the achievements of the completed event and also take the learnings from it. Either way, don't look to apply a whole lot of change in a hurry or replicate your training of the last period without a pause. There was a great comment in one of the online journals that you are not ready for your next race until you have forgotten your last. Well they probably didn't mean alzeimers like entire inability to recall the event, but not still thinking about it anyway. Move on when the mind has finished processing the last race and is ready to tacke a new challenge with fresh energy.
6/ Actively monitor your body, mind and emotional energy. Look for and recognise early warning signs to address such as increased resting heart rate, increased fatigue or sleeplessness, stiffness or other joint or muscular niggles or mood changes. Then make a plan to actively address them.

7/ Treat any specific injury. Ensure any race injury or niggle that you didn't address prior to the race is now given any required treatment and time to fully heal. Going into your next training cycle without fully healing from the last can lead to chronic or severely escerbated injuries. If you really find it hard not to train, train around injuries to prevent adding to them. For example my coach suggested water running rather than trail/track running for a while to keep building muscular capability without the impact allowing a niggle in my knee to fully resolve.

8/ If you get sick, ,slow down and recover. If you feel you are getting unwell (scratchy throat, resting HR elevated, lethargic etc) back off, stop any high effort session and rest up. My coach mentioned that Paula Newby-Fraser used to say that any energy burned training was wasted recovery energy. It certainly seemed to work for her!

Some of the things I use when sick to assist fast recovery;

• sleep
• lemon, ginger and honey in hot water
• garlic (natural antibiotic)
• eucalyptus inhalation
• lots of liquids (herbal teas and soups are great - I especially love clear thai soups full of lime and chilli when sick)
• a good book or movie to make rest easier
• spouse, grandparents or a good babysitter to ensure rest time if needed during the day
• some gentle yoga / meditation

So on that note I better go thank my husband / Crew Chief, play with my kids, eat well, drink and be merry and get off to bed early!

Bon nuit ;-)
Christine

Immenstadt Race Report

Immenstadt provided all of us competing there for the Long Course World Champs this year with a long, hard day out on a fantastic course with a great atmosphere. It was really well organised with incredible crowds through every town, large or small, most remarkably on every hill of the 2 lap 130k bike leg and three or four deep throughout much of the 3 lap run course as it went through town and along the river.

Overall I was really happy with my race as I feel that I used all that I had to give to the course. It certainly felt like it by the final few kms of the run! That is all that I could control. I was really pleased that it was enough to get me onto, let alone to the top of the podium. Seeing the Aussie flag fly at the World Champs for my efforts was a surreal experience.

So, the race ...

After a week of rain, race day dawned as promised with spectacular weather, a cool, still morning warming up to a 30 degree day.

The 800+ age group participants at this year's Long Course World Championships lined up in the still very cool 16 degree water 30 minutes after the pro field departed for the 4 km swim in the Grosse Alpsee lake near Immenstadt in the Bavarian Alps.

My swim was steady. I got a pretty good start amongst the masses! The water was cold! 16.2C.It incentivised you to keep going relatively hard just to keep warm.  I found good feet were hard to find though for long stretches so I kept having to go get new ones. Cramping in the last km and on the exit was bad. I also got my timing chip knocked a bit loose at the start of the swim so didn't kick all that much. I fell over on the beach as my legs wouldn't relax enough to hold me up! The cramps eased pretty fast on the bike and after that no issues so a slightly slow swim but no longer impact.

The ride was great. I did hold back though as I realised the truth in the suggestion from many who had raced there before about how easy it would be to blow up if you biked too hard. I really focussed on maintaining effort and speed on the flats and rode the steeper hills within my target HR range. I was catching girls throughout and not many were holding the same pace, so I didn't feel tempted to go harder. I also really worked to make sure I got all planned nutrition in as I was worried about length of the race (longest yet for me) and getting the energy and hydration right. In my flatter spots on the ride I let myself back off the effort a bit but took the time to have a rehydrate or eat. I came off the bike 16th overall female.

The run was also good but long, hot and hard. I got into a good rythm early but by the second lap had dropped it off a bit. Then a lovely 45-49 category German lady tried to pass me at a good pace, so I ran with her as we tried to chase her key competitor down together for a lap before I couldn't hang on as she picked up. I then held my rythm until the 3k to go when I picked up a bit and managed to pass the German lady back and one other younger one. Near the finish my boys were waiting with an Australian flag that I collected to run the final 300m around the stadium andthrough the chute. It was a great feeling. All up a good day out. Great organisation, beautiful weather and location, amazing crowds, wonderful support from the Aussie crew of family and friends (not Triathlon Australia but that is an entirely different story!). Now recovering well and enjoying a few days off.  

Images of training around the Aravis Valley

Cycling is wonderful here, in Summer and some of Spring and Autumn anyway. Great fairly quiet roads with respectful drivers (very different to riding in Sydney!) stunning mountain passes in every direction from home and some good flat speed work around Lac Annecy or near Thones.

Some of my favorite rides so far include;

• Home from Italy: Petit St Bernard to Bourg St Maurice, up Cormet de Rosilend, to Beauford, up Col de Saisses and down to Flumet, up Col de Aravis and home. 5:45hrs, 140kms
• A very local TdF Classic: St JdS (St Jean de Sixt) to Col de Colombiere down to Reposoir, Up to Col de Romme, down to Clusas and return the same way via Romme then Colombiere. 3:45hrs, 80kms
• Lets Gets Morzine! St JdS up Col de Colombiere down to Clusas, cross the valley and up to Taninges, then onwards, upwards to the ski resort of Les Gets before a short descent into Morzine. Coffee in the main square and then had home the same way or chose to take on one additional climb up the beautiful Col de la Joux Plane with its steep rough descent into Samoens. Back to Cluses and then directly over Colombiere which is a steady 17k ascent or take a further minor detour up Col de Romme (steep 9k ascent) then descend into Reposiore and last 7k of the climb up Colombiere. Lovely open descent into Grand Bornand to get home. 6hrs, 125k home to Morzine return incl Romme, or 143k if add Col de la Joux Plane but no Romme.
• Dinner in Cham: St JdS to Chamonix via Col de Aravis, Megeve, St Gervais les Bains, Servoz. Les Houches and on to Cham for dinner. 

Here is a great site with some of the major cols detailed by distance, grade etc.
http://www.climbbybike.com/cycling.asp?Region=Rhone-Alpes&RegionID=267