A huge mistake that many amateur athletes make in their zeal to become fitter and stronger is to leave out recovery strategies in their training plan. The issue with many amateur athletes, this including the fitness fanatics amongst us that just exercise for the sheer love of it, is that we mistakenly remove recovery from a training plan, thinking that to attain an elite level of fitness that we need to crush every workout, train daily and keep upping the intensity with each session, expecting that we’ll keep improving.
Often this does nothing more than to send us into a state of overtraining, which is a physical state characterized by systemic inflammation, tiredness, malaise and most worrying, a sharp decline in performance.
Recovery methods, no matter what sport or area of training you favour, can be roughly split into short term and long term protocols. Short term recovery refers to what happens immediately after a training session. Recovery is critical because during this time muscles repair, rebuild and strengthen and our bodies rebalance fuel stores in preparation for the next effort.
Short term recovery strategies can include paying attention to pre and post workout nutrition, and also include hot and cold baths/showers, massage and sleep. Sleep, especially, is critical to performance, particularly when training loads are intense or increased.
I’m a perfect example of this. On Sundays I get up and go for a ride. Then I have a warm shower, breakfast then go back to bed for a couple of hours. Yep, the body requires more sleep when you are training hard!
Long term recovery involves working time off into the training plan. This week, I have decreased my exercise load significantly – no early morning riding, no weights and minimal classes. Taking a break allows me to focus on allowing my musculoskeletal and nervous systems to rest as well as clearing my mind. Plus I’ll be looking forward to picking up the training again next week.
Will I lose my fitness gains? Possibly a little – but they’ll be back again so quickly it will be next to unnoticeable.
Instead of training this morning, I rolled over in bed and slept in until 7.30am. Instead of running around like a madwoman doing errands, the kids and I went to see Madagascar 3. Instead of cooking a complicated dinner we’re eating grilled chicken , steamed vegetables and a large garden salad – followed by a bowl of strawberries for dessert. Instead of staying up until 10.30pm, I’ll be curled up in bed with a good book by 8pm.
Ah, I really enjoy these weeks of recovery when I plan for them!
How about you? Are you specifically including recovery in your workouts?
{ 12 comments… read them below or add one }
Errr no but will be forced to next week when Mitchell and I go for a short holiday away. Actually it’ll be good to rest for a few days, maybe just take a couple of walks and recharge. I’m looking forward to it now after this timely reminder of the importance of rest, whereas I’ve been dreading it a bit and feeling guilty that I wont be training.
Thanks Liz
M
Hi Magda,
Worst thing you can do is carry around guilt. It sounds like you’ve made some really good inroads to your fitness – you’re going away at just the right moment then
xx
I lost a lot of fitness when I had my back thing (stitches) and the flu straight after. Being away from classes for about a month meant that my fitness suffered. I need to pick this up but it will be challenging now I don’t have easy access to my gym!
Deb
Hi Deb, that really was rotten luck for you – but the thing is, with a little bit of work, that fitness will come right back
Yes Liz .. This year in particular I am focusing more on incorporating recovery, balance and listening to my body into my training. It’s all about me .. Not how fast or how far these days .. It’s how I feel! And right now I’m on top of it all!! Vic x
Awesome job Vic – love it when a well thought out training plan comes together!
I’m a big fan of naps as a recovery strategy. And naps with my favourite puppies are even better.
Absolutely – and I like blonde puppies to accessorise !
I used to think that getting fit was all about training training training and then I learnt differently and so now I plan rest times in my week and I don’t feel guilty about them – it’s great !
I loved those dog lessons – most people would do well to take note of them !!!!
Have the best day !
Me
I think dogs really have the best philosophy on life.
This is great advice, I tend to go, go, go and feel guilty if I don’t exercise. Must say I’m a big fan of a midday nap if I’ve had an early morning run/ cycle.
Robs
Hi Robs, yep, there’s nothing better than a post ride kip I reckon! Thanks for visiting my blog!