Part II: In Recovery?

So, what are the most effective ways to achieve the best recovery?

Well, first what is ultimately the point?

The point is to be ready to train again: 1- as hard or harder than before, 2- as soon as possible, 3- in a more fit state than before the first training stress was applied.

Recovery, like training, is very individualized. There really isn’t one “best way.” The more fit you are, the more active the recovery ought to be. The less fit you are, the less active it ought to be. If you are less fit, or not sure about active recovery, plain old rest is likely better.

For active recovery, one of the best ways to recover from a hard run, or bike/run brick, is to spin VERY easily on a trainer, or a flat road, in the small chainring, with very light resistance (no hills or heavy wind if outdoors). A great way to hasten recovery from a hard bike session such as intervals, or a threshold ride, is a very easy, short swim. Use long, easy sets, don’t time yourself and don’t go more than about 30 min. Running, even easy running, isn’t the best way to recover because of the impact. Easy runs are for maintenance, but not true recovery.

For other means of recovery –

A Jacuzzi, bath, sauna…

A glass of wine ??

Stretching is very good, but be careful not to strain or load up already stressed muscles.

Get off your feet! Get as horizontal as you can, after a run most of all. Take the weight-bearing load off your strained muscles, tendons, ligaments, and bones.

Sleep is magical. If you can get a little nap in on the weekend, or under you desk if at work : ) you can get a much needed dose of the natural human growth hormone, which is mostly released by the brain when you’re sleeping.

And the all-time favorite, a sports massage! I did not fully appreciate this one until last season when I made it a point to regularly get my worked over, beaten down muscles treated with some form of massage, mostly doing it myself. ..HUGE improvement in recovery time AND quality!

Combine several forms of the above, and you will truly bounce back sooner than is really fair.

Coach Bill