All Things Recovery
What is your best double top secret recovery trick? Since we are in the peak training and racing season, I (and probably you) could benefit from sharing some solid recovery tips! From recovery food and drinks to ice baths to compression, etc what do you do to help get you back at it as soon as possible? Fire away!
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@Dan, what a timely topic, excellant of you to raise this.
After sat bike or thur run I buy a jug of chocolate milk and stand in the Pacific ocean up to my belly button 2x10min with 5min shivering on beach in between. Not the California Pacific, the Pacific of West coast Canada. This flush is worth a million bucks.
My favorite is quiet hour (er, sometimes quiet half hour). Before bed, I turn off everything electronic and do something relaxing. Last night, it was a set of gentle yoga poses. Sometimes, it is hanging out on the floor, feet up on my ottoman, listening to Coltrane.
I was a compression tights skeptic -- until I got some. 3/4 length compression tights under dresses are one of my new summer looks.
Eat good food. The Feed Zone cookbook has revolutionized my nutrition strategy. Workout isn't done until recovery meal is had. Beets rule and so do sweet potato pancakes. As a card-carrying gourmand, I always battled with how to eat well and how to eat to be an athlete. I've realized the joy of seriously simplifying my diet during training. It feels really good!
+1 to choco milk! IMO, you really don't need to be paying $$$ for a special recovery drink mix.
Also, sleep. Severely underrated, I feel. I'm willing to skip/move a morning workout now and then if I feel that I could benefit from the extra snoozing, and especially if I've been low on sleep for the past few days.
Nothing double top secret, but after long rides or runs, I'll either sit in a bath of cold water for 20 minutes, or elevate legs for 20 minutes or so. I feel it makes a big difference in reducing delayed onset muscle soreness. Elevating legs is more convenient (especially after a race where cold water is limited or can't be found), but I find the ice/cold water bath to be more rejuvinating.
I also like chocolate milk as a recovery drink, but I add some Trader Joe's chocolate flavored whey protein as well - gets some B vitamins (and others) and extra protein, and it's not terribly expensive.
After I'm done with that routine, I've gotten my body used to going to Chipotle for a chicken burrito with guacamole as my post workout refuel.
Using a massage stick is also helpful as well, I find. Fairly portable.
Ice bath here too, some amino acids immediately post workout, then coconut water and whever food I can find in the fridge (been pre-cooking healthy meals in big batches due to the increased food consumption lately). I use magnesium oil on my legs after a shower as well, to replenish my supply and ease muscle soreness/aid recovery. Legs up on the wall at some point before bed for a few minutes after a long run feels great too, but I don't usually have time for that.
I need to focus on getting better sleep lately... The heat wave here in Alberta is causing me to toss and turn most of the night, this girl is not used to high temps, and my workouts are feeling it!! I usually prioritize sleep during the build to a race as well.
Lately Nuun tabs have been with me everywhere- not because I think I need the electrolytes, but because they get me drinking more fluids cuz they taste good!!
I also up my salmon oil and vitamin C intake right now to help decrease inflammation.
-ice/cold bath (usually with frosty adult beverage in hand)
-hot shower
-recovery tights for the rest of the day and overnight
-protein-full food (chipotle burritos are too, some of my fave eats!)
-nap (if it fits in)
-good dinner
-early and plentiful sleep
This sequence has allowed me many many long and hard weeks of workouts, including several week+ BBWs.
As in everything else in our sport-you've gotta find out what works for you specifically. don't be afraid to modify as you see fit!!!