Knowing when you've recovered from racing - Recovery rates

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Thursday, 20 May 2010 00:00

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Recovery rates vary between individuals

Some athletes do not allow sufficient recovery time. Of course, Endurance races take longer to recover. I know a number of people who can compete in endurance events within short spaces of time.

This is possible when you are not “racing them”. The top marathon runners in the world seldom do more than 2-3 marathons a year in peak condition.

They may compete in a host of shorter distances races as preparation.

Again though listen to your body because the body is more vulnerable to illness and injury after long events and even more so after a series of long distance events.

Speedwork after endurance races?

Swimming is a lot more gentle on the body of all the three disciplines. Even after a half IM triathlon I seldom do any speedwork in the week after the race. Micro tears can happen which MAY lead to other injuries later on.

Consequently, I leave speed work after a long race for a period of time until I can feel that lightness and responsiveness and power in my easy runs.

I may include some surges as a “Look/See”. I do not use time as an indication. I work with the way my muscles respond to the increase in tempo. Do they respond quickly or slowly? Are they lighter or heavier?

These surges are between 30-45seconds.

Personally I begin bike speed work at the same time (same week) I re-introduce run speedwork.

While I know my body can do the bike speed sooner than the running, I find that starting the bike intervals before the run intervals affects the running power output.

I like to “synchronise” those two disciplines.

When you begin preparing for your next event, ensure you again build gradually. Personally I work with a Less is More Philosophy both in training and especially in Recovery.  Yes, it requires patience but your patience means your body will reward you at your next events.

Your nutrition is a vital key in your recovery. Eat foods that promote recovery as opposed to high acid forming foods. Explore more alkaline forming foods to ensure your body’s ph balance is healthy.

For me, with careful nurture we can take our body to new heights.

Happy training!

Glenn Macnamara glennmac66@gmail.com