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
Christine
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