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 Performance Founder Chris Lieto takes 2nd at Ironman 70.3 Worlds in Vegas

09.12.2011 ‚ ALAMO, CA - Chris Lieto, BASE Performance Founder and World Class Triathlete, finishes 2nd at Ironman 70.3 World Championships in Vegas on Sunday. Chris came out of the water with the group before hitting the road where he typically puts time into his fellow competitors. Mid way through the cycling leg Chris put in efforts to distance himself from the group. He posted the fastest bike split with a time of 2:10:36 on a course much different than the Championship course of past years. The Vegas bike course is a true test for competitors with rolling hills and significant climbs.

Chris gave himself a 4 minute lead starting the run portion, but past Champion and two-time Ironman Champion Craig Alexander ran him down on a hilly and challenging run course.

Chris, having just come off some big training weeks in prep for Kona next month, was very pleased with his performance and the days outcome. Being the current U.S. National Champion he felt it his responsibility to be on the starting line for Worlds despite being a bit fatigued from the volume of the previous weeks.

"I believe I am the oldest guy on the circuit at almost 40 and I am still getting faster. I attribute that to taking care of my body and that starts with my foundation. Base Performance has given me the ability to train and recover by giving me what my body needs."

Chris attributes his success to God, family support, and his nutrition and recovery protocol. Chris also races for More Than Sport (http://morethansport.org/), a non-profit he started to give back to and to serve in the communities where we race, ride, and compete.

 

About BASE Performance:

BASE Performance provides premiere nutritional supplements for endurance athletes. BASE has developed a unique and simple system with a variety of products for endurance athletes to improve performance, gain lean muscle, increase endurance and enhance recovery.

 

BASE Performance founder, Pro Triathlete Chris Lieto knows how important it is to keep healthy and strong throughout the year. After years of learning, trial and errors, mistakes and triumphs, he has found a nutrition solution that includes the BASE Performance products.

http://www.baseperformance.com/

 

Contact:

Paul Lieto

866-552-2730

paul@baseperformance.com

 


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