Rest and Recovery
With all of the different ways to try to maximize the benefits derived from rest/recovery time, I thought I'd start a thread to find out what the January OS folks are doing, what they have done, what works, what doesn't, etc.
Currently, I'm all about foam rollers! For quite a while, I have used the smaller version of he TriggerPoint Grid. It fits easily into a carry on bag, so I take it with me when I travel too. Recently, I picked up the bigger extra firm version of the RumbleRoller. When it arrived I was a little scared because it looks like a torture device, but I am quickly becoming a huge fan.
My typical roller session is: calf, lateral calf, achilles, hamstrings, posterior glutes, lateral glutes, hip flexors, quads, IT band high, IT band low, upper back, mid back, low back. I generally do around 20 "rolls" of each and I try and get a roller session in at least 3 times per week.
I also have compression socks that I put on every once in a while (especially if I have a long flight), but I'm not really crazy about compression as a recovery technique - although I love the compression aspects of my Skins trisuit and my 2xu thermal tights.
How about you?
Comments
I'm NOS not JOS, but hey, we need to recover too...even though we're in super shape after three months of doing the work...
I roll and stretch daily, to be sure, and every day. I'm an addict.
Most important after that -
I drink all the time - constantly - green tea, water, red zinger - no sugar, no caffiene (except for those few hours in the early mornings) - but I found that stepping up hydration as a way of life was absolutely essential for me to make those FTP workouts.
Sleep - 7-9 hours, without fail. Again, two nights of less than seven and those FTP workouts are next to impossible for me. Not always possible between work, family, but again, if I want to crush the workouts, I get my sleep.
Functional strength exercises 2x weekly - Th PM and Sun PM - back-step lunges, push-ups, planks, squat-jumps - I know it doesn't sound like recovery, but I believe that maintaining some core strength and body balance has allowed me to make it through the OS free of injuries, and I believe it helps with my recovery.
Best!
Great topic Kevin!!
What works for me
1. I start the day to see what I weigh so I can properly rehydrate after the WO.
2. I also use a topical pure magnesium oil. 10-15 sprays per leg and I rub it in well.
3. I foam roll with the TP roller pre/post WO. When I'm smashed from a particular WO I will spend more time post WO on the roller.
4. Ice bath after a long hot WO feels good (I live in Vegas). I will also use the topical pure magnesium oil. 10-15 sprays per leg pre ice bath
5. After a long run I will pound my recovery drink then Immediately putting feet up over my head. For every mile ran equals 1min of feet up letting them recover. I will put on the CEP compression socks for this protocol. Downloads/2010_Ironman_Week_10.mp3 This mp3 is a chat CP talks about this long run recovery!!! (maybe someone smater than me can make this link avable?)
6. Eat high quality food. I will leave it at that.
7. I have been taking naps here lately that last 20min in the afternoon. What a big difference this made for me!!
8. I work on my feet so if you have a job that requires you to sit. I would get up every so often to walk around or look into a standing work station.
9. I will try my best not to have any caffeine 6hr pre bedtime.
10. I will do my best not to workout 3HR pre bedtime.
11. I tri not to eat 2HR before bedtime.
12. 1HR before bedtime I will take 1500mg of magnesium citrate witch helps me sleep.
13. If legs are really shot from training I will wear 2XU compression pants and or CEP compression socks.
14. If flying I will put on compression socks.
15. Personal Tracking Guidance (and Spreadsheet) GREAT INFO http://members.endurancenation.us/Resources/Wiki/tabid/108/Default.aspx?topic=Personal+Tracking+Guidance+(and+Spreadsheet)
LOOKING INTO FOR 20113
110% compression pants- http://110playharder.com
Earth Pulse!!- http://earthpulse.net/sleep-machine/sleep-machine.html?a_aid=4f9af42154f60 If your interested in this nifty device take a listen to a podcast Ben Greenfield did with the inventor of this product.
unit- http://www.medicalproductsonline.org
Rest wise- http://restwise.com
I'm a fan of Ben Greenfield and I have implemented some of the things he recommends for recovery. His website http://www.bengreenfieldfitness.com
Ben did a recent podcast on recovery with David Tao called the Zen of bouncing back faster: Scientifically Proven Ways to Speed Recovery.http://www.bengreenfieldfitness.com/2013/01/how-to-recover-faster/
Thank you for all the helpful links, Shawn! The personal tracking guidance spreadsheet (or what I have taken to calling my "accountability spreadsheet") is a great tool - that which gets measured, gets managed...
I am the WORST at recovering. I am starting a new leaf in 2013 with assuring that I am taking in a recovery drink within 30 minutes of workout out ending, and I am working out exclusively in the morning if I can help it now. This allows me opportunity to fuel well and to rest at night. I have found that night time exercise comes at the cost of sleep for me.
Additionally I sometimes use my "Compex-Sport" to do an active-recovery program on my calves and/or upper legs.
Also very very important is a glas of PowerBar Recovery drink directly after the hard workouts - when I feel it was a real heavy workout I also add some BCAA's. This is normal almost every saturday as I'm doing the long bike FTP ride in the evening and the long run will be on sunday at about 14:00 the latest (too less time for full recovery).
Sleep is very critical for me but my 2 year old son is usually awake at 5am (sometimes even earlier) so you can imagine that getting more than 8 hours of (hopefully uninterrupted) sleep is almost impossible for me currently.