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.

BASE Kona 2018 Schedule Of Events

Each Year, the BASE Crew heads out to the Big Island of Hawaii and heads to the Ironman World Championships in Kailua Kona. This year we are looking to grow upon the fun and success we had from 2017 and previous years.

Below is our schedule for the week. We hope you can join us for some of it or all of it.



We arrive at 1:15 PM and will be setting the expo up from 3:00 - 7:00


7:00 - Meet at Dig Me Beach for a swim from 7:15 - 8:15

10:00 - 8:00 - Ironman Village Expo

5:00 - Parade of Nations


6:00 - Meet at Dig Me Beach for a Swim with Gerry Rodrigues and his Tower 26 crew from 6:15 - 7:15.

9:00 - 4:00 - Ironman Village Expo

12:00 - 2:00 - Tower 26 Meet and Greet at the BASE Expo Tent

6:00 - BASE Team Dinner @ Huggo's - this may change depending upon how any people attend


6:00 - Meet at the Kona Community Aquatic Center for a pool swim with Tower 2675-5530 Kuakini Hwy, Kailua-Kona, HI 96740

9:00 - 4:00 - Ironman Village Expo

9:00 - 11:00 - Tower 26 Meet and Greet at the BASE Expo Tent

12:00 - BASE team Picture - Please wear a BASE Shirt. We will take this on the seawall across from the BASE Expo Tent.

12:00 - 12:30 - BASE Pro's Andrew Starykowicz and Lauren Brandon will be in the team pic with us, and will stick around to chat until 12:30 when they have to head out to their pro meeting. Picture will be promptly at 12 noon, so please do not be late as we have to be respectful of their time.

2:15 - 3 pm -Tower 26 Podcast live. Lava Java Coffee House. Open to the 1st 100 attendees, priority to T-26 participating athletes, ppf athletes, BASE, Coeur, and then guests.
Podcast agenda: Intro Kona greeting | Discuss Kona course in detail| TOWER 26 Event Warm-up | Audience questions on course and anything triathlon swimming | Show Wrap | Good luck Athletes.



6:00 - Meet at the Kona Community Aquatic Center for a pool swim with Tower 2675-5530 Kuakini Hwy, Kailua-Kona, HI 96740

9:00 - 2:00 - Ironman Village Expo

9:30 - 10:30 -Tower 26 Meet and Greet at the BASE Expo Tent


6:30 - MIDNIGHT - The Big Event

11:30 - 11:30 - BASE on course at Mile 8 & 25 at the top of Palani at Queen K Highway


9:00 - Recovery Fun swim at the Beach

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