BASE Performance - The Art of Recovery BASE Performance - The Art of Recovery

The Art of Recovery

It’s that time of year again. Spring is happening everywhere. And with spring comes better weather and the itch to get outside to ride or run long miles. It’s also race season. Time to plan your race and race your plan. A lot of people think going hard and training 7 days a week is a sure fire way to success. But that really isn’t the case. What is the least thought of aspect of training? You might be surprised (or not) to find that it is recovery.

Recovery is a cornerstone to any good training plan. Without it, athletes would just run their bodies to the ground. Injuries would be rampant. Focus would be lost. Motivation would be lacking. It might seem counterproductive to the beginner athlete, but proper recovery will actually improve your race times and get you to that goal. Let’s break down what recovery means and what happens during that time.

To begin with, recovery is not the same for every athlete. Someone training for a 5K will have a shorter recovery times than someone training for an Ironman. Every training session an athlete has results in the breaking down of muscle fibers. It is during recovery that these small muscle tears repair themselves and grow bigger and stronger. In addition, there are various types of recovery. Active
recovery could be a 15-20 minute walk in the afternoon after your long run on Sunday morning. Long term recovery is built into your workout plan. For example, you might do a build for 4 weeks during
Ironman training but then do a recovery week where your training load is significantly less. Passive recovery are days where you literally do nothing except maybe take a nap on the couch while golf is playing in the background.

Keep in mind that recovery is not just about sleeping. An example: you go for a tempo run for about 3-4 miles. You feel good, had a great workout. At the end of the workout, you should take some time to
stretch and ease your body into the “rest and digest” mode or your parasympathetic systems. Doing some long, easy stretches and
possibly lying in shivasana (or corpse pose, literally the best yoga pose ever) for 5 minutes will give your body the cues it needs to start to calm down.

An often overlooked aspect of recovery are your nutritional needs. Keep in mind that when you increase your training load, your nutritional needs also increase. Consuming the right foods after workouts helps speed the recovery process. Downing a dozen cookies and a glass of milk might seem like a good idea if you feel you are crashing after a long run or ride, but there are better options. Maybe step away from the Chips Ahoy and try some greek yogurt with granola and berries or
throw on some chocolate chips for that cookie fix. Or use some BASE greens and make yourself a smoothie!

It is also imperative that you listen to your body. Not the “oh I don’t feel like running today” voice in your head that will derail you from your goals. Watch for signs of over training and needing an actual rest day. Some of the those sign are: feelings of fatigue beyond normal tiredness, lack of motivation or desire for your chosen sport, decrease in performance, elevated heart rate during the night, general aches and pains. When these symptoms hit, it’s time to take a rest day.

Remember that rest makes you stronger. It will help you maximize your fitness and athletic goals. It rejuvenates your cardiovascular and muscular systems to take on more load. It also prevents burnout. So take that nap. Try implementing a yin yoga class into your training weeks. Or maybe even take a leisurely bike ride with your kids or spouse. Your body, and your training, will thank you.


Hi Friends

Man is it tough to get out of bed each day right now and face the world. Can we please just put this crap on pause. Or fast forward.

I have been wanting to write something for a few weeks now, but honestly I have been at a loss of words.  I'm confused. I feel lost. I'm not sure each day what to do. Yet my job is to lead, but in all honesty, each day I wish I just had a simple job as I am completely dumbfounded on what to do. I don't have the answer, yet deep down I know I need to find them.

Every morning I wake up to my amazing Finn Finn and my incredible wife Lauralee. They are my everything, and my reason for trudging on each day.

Little man is 13 months old and doesn't have a clue, yet I stare at this pic of him every day and I can see terror in his eyes. I want to protect him. To hold him. To shelter him. But at the same time, I want that same for me. I am not sure of what to do on a daily basis, yet all I can do is keep on trying. 

My family is my most important thing for me right now. Yes, I feel for all of those out there who will suffer from this Virus. WTF. Seriously. I hope I am healthy enough to persevere. I do. And I don't want anyone to suffer from it. But at what cost are we to suffer. My entire life is poured into my business. Every dollar of life savings. Every penny of retirement. It is all tied to BASE. And yet, I have a wife, a 13 month old, and a baby girl who is coming in August. I'm so lost.

I'm at such a loss on what to do, as I know MILLIONS of others are as well. Not a few people here and there, but globally, millions upon millions of others are out there with these same thoughts.

I wake up each morning with a purpose and a plan, but as soon as 10:00 AM hits, it all changes. In fact just today the city of Boulder issued a mandatory shut down of everything effective March 24th at 5:00 PM.  This will absolutely cripple our 6 year old business. What to do??????  Where do we go????  I ask these questions to myself each day. At what cost do we put our own selves at risk? To be honest, I will do anything, ANYTHING, to protect my son and my family. If my business goes under in 60 days because we are on lockdown, am I better off in 60 days, or am I better off now?  The stress that surrounds this question on a daly basis is unbearable.

Aside from my immediate family, my BASE Family is also my family. And I feel for all of them. We have over 1100 family members in and around the world. They are my everything. They have adopted Finn as their own. They send him presents. They look after him like he is their own son. Yet, I feel for them. And I hope they are truly OK.  We not only have a community, but we have a deep rooted family.

I don't know what I'm trying to say here. Perhaps just venting. Perhaps just putting stuff on paper so I can read it to my son at a later date. I'm not sure. 

I'm lost. I'm confused. I don't know what to do. Each day a new curve ball is thrown out at 110 mph. It's insane. And I know all of you are feeling it as well.

In the end, all we can lean on is family. Cherish our family. Love our family. 

I love my family. I love Lauralee. I love Finn more than anything in the world. I love our new little girl who will be here in August. And I love my BASE Family. I honestly love all of them. I go to work each day as I feel I have a responsibility to each of them. My BASE family. My BASE customers.


In closing, I want to share some of my favorite pics of my Family as well as my BASE Family Members which they have shared with me over the past few months.  I hope you can find some rays of sunshine in these dark times. We will all pull through this together.

Below are some pics of my crew. My TRIBE. MY FAMILY. We will persevere.   

We will all get through this....TOGETHER.



  • Evelyn Muller

    Dearest Matt,
    I finally had a moment to read your blog. I connected with it instantly. Not bc of the virus but bc of “life”. I learned in the hardest of ways that every hope, every dream, and even your own identity evaporates in a single instance. I couldn’t believe that it was happening and honestly, that I lived through it. Even today, with so much to be thankful for, the weight of such great loss brings not just tears but heart wrenching sobs and the inability to breathe. Scott holds me through each of these moments and helps restore my faith in God. It hasn’t been an easy road. Time does not heal all wounds. And, unfortunately, I’ll never be “me” again. BUT life and love does go on. Hold on to the greatest of these things. Never give up. If you have your loving wife, healthy babies and the support of the truest of friends, you WILL get through this!! I will keep you in my prayers and support you along the way. When I see how much you love LL and your babies, I remember the “me” that died and take a hard look at the “me” that was born of such loss. It’s not something I’d want for anyone but God’s plans are bigger than ours. Chin up, pray and LOVE.
    Evelyn ❤️

  • Ellen Bor

    We are human and basically we all feel vulnerable now. The world was made round so we cant always see what lies ahead, so we just do our best each day. Someone recently said, just be where your feet are. The answers will come and we will rise to whatever challenges lie ahead. We wouldn’t be doing what we do as athletes without courage. Right now we need to dig deep and find the courage to persevere, and be kind and share our love. Maybe this is an opportunity for a human correction. Stay well and wise. #whythisteam.

  • Adam Endsley

    All we can do is wait this out. It will pass. Look at the depression age! I’m sure they had it 10 times fold worse than this as we have it now. Matt we will all make it through. We all need to stick together as a family and trudge through this. But having a sole goal each day will help. Getting up and living each day the best you can. Dont look past what today will bring you is all we can do.

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