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.




First and foremost - our team is different. We are admittedly more of a social team than we are a "race team." Although we train hard and race hard, we are more about the bonds and friendships we formed while being part of this amazing team.  We don't send the most athletes to Kona or World Champs. But we do have an amazing time. In the picture above if our owners Matt and Lauralee with Danny and Staci Freeman. All of them became friends many years ago before kids, and this team has continued to bring them and hundreds more even closer. 

The pictures below are from this past July 4th week of 2023 where nearly 100 team members all went on a cruise together in the Western Carribbean. We found our tribe. No training. No power meters. No watts.  Just amazing friendships, pool time, and fun. If you share these same sentiments, we are the group for you.

Would you like to be part of something that is bigger than just yourself?

Do you want to be part of a team where "No Perfect People Are Allowed" - read the blog


Would you like to socialize with and ask questions of a group and feel welcome in all respects? Never judged?

Would you like to be part of a growing family of athletes who are never the fastest, but enjoy life to the fullest while simultaneously holding down full time jobs and raising families?

If you like to ride your bike up a hill, then run on top of the hill, then eat a taco on top of the hill, then ride your bike back down the hill, this family is for you. (True story - come to camp!)

BASE has different options for everyone. You will still be part of the main team, you will just also be part of the individual teams below. 

  • Triathlon Team
  • Run Team
  • Cycle Team
  • Adaptive Team
  • Ambassador team - this team is set up for those of you who are on another team but would like to see what BASE is all about

If you want to watch a short 15 minute ridiculously inspiring video, click below as our owner Matt leads his 78 year old Blind Friend through a Half Ironman.

It's no secret that 2020 - 2023 have been difficult years. With supply chain issues all over the place and delays delays delays, it was tough to stay positive and keep our heads up.  But the BASE team kept everyone positive and their spirits high. For all of us. Our team was able to keep each other motivated, positive, and share the love. In these trying times of the year, we continued with our Team Mantra, "What's Your B?"  What this means is each day you can wake up and B anything. B positive. B a jerk. B Kind. B inspirational. It's your choice. 




BASE hosts 2 BASE Camps each year.  The first is in Clermont, Florida at the end of February, and the second is in Boulder, CO over Memorial Day weekend (we are bringing it back). You will make some of the best friends at these camps. Cost is only $249 to attend which includes all dinners. Amazing price.

Please note. Camp attendance is not required at all. They are just a fun add on.

Don't take our word for it, read some of the testimonials from campers who have attended by clicking HERE. 

Over the past couple years we had some fun virtual events such as the BASE Duathlon.

What Makes The BASE Team Such A Big Family?

To start off, BASE is owned by two amazing people, husband and wife Matt Miller (the salt cowboy) and Lauralee Miller. They have 2 amazing kids Finn (4.5 years old) and Scout (3 years old). We as a team were there when these two met at St George 70.3 in 2016. Many of us attended their wedding. Many of us actually visited them in the hospital the day Finn was born. Scout was born during COVID, so no visitors. Finn has attended 7 BASE Camps and over 20 Triathlons. Matt, Lauralee and Finn announced they were pregnant with Scout at BASE Camp Florida 2020. Over the past 10 years many, many team members have met through the BASE team and gone on to get married. While others have had children, and everyone on the BASE team is very welcoming and encouraging during that time. It all starts at the top with our leadership.

Click here to read a recent blog post about the BASE Family during COVID



What awesome kits does BASE Make?


A Long History

The first team we had was 20 years ago in 2003. We had a nutrition company in Los Angeles called NRG Nutrition and a non profit for blind athletes called The C Different Foundation. We had custom kits from LG, wetsuits from XTERRA, helmets and sunglasses from Rudy Project, and support from partners such as the LA Tri Club, Phase 4, Robert Forster Physical Therapy, and Powerbar. From 2003 through 2013 we would have about 40-50 people on the team each year. We would lead blind athletes through races, travel together to events such as IM Lake Placid, and have an amazing time.

In 2014 we launched the BASE Performance Ambassador team, which took on a life of its own. Now today we have over 1100 team members competing all over the world in multiple sports at varying levels, yet it still feels like a family vibe and we are small like a 20 person group.

We bring this up to share with you that we know what we are doing. We know how to keep every team member together. To keep team members engaged. To help team members feel welcome. We are an every body team, not an elite team. 


So here are the details and the FAQ's:

  • The team is technically free to join, but you are required to purchase the BASE box, which this year is $239 unless you are on the run team, which is $199. Within this BASE Box you will receive (Triathlon Kit, T Shirt, Hat, and a Nutrition Sampler pack which consists of 4 single serve BASE Hydros, 5 BASE Bars, and 2 BASE Waffles) - a $650 value for $249
  • In the past, we have stated you were not able to be on multiple teams. Well, the past few years threw a curveball at all of us, so for this year, you are more than welcome to be on other teams and help support those companies as well. We are all down in revenue, so if you being on 2 teams in the same year can help out both companies during this difficult time, we are 100% for it.
  • After you fill out the application, Matt will read every application and get back to you with instructions on how to place your order for the Team Box. These items are NOT in stock, so they will ship out to you in January and February at one time
  • Everyone asks, so who does BASE "partner" with in the industry. Over the years we have developed fantastic partnerships with some well known brands. From Quintana Roo for Tri Bikes, Road Bikes, Gravel Bikes, Mountain Bikes and Wetsuits, to Hyperice / Normatec for Recovery Products, Garmin for watches and GPS devices, TACX for trainers, IRWIN wheels for wheels, Red Crown for wheelsKASK for Helmets and Sunglasses, Ceramic Speed for SPEED and Pro Compression for Compression socks. We have amazing partnerships with great companies that everyone on the BASE Team get's to work with, no matter what level you are at.
  • BASE will have multiple teams you can be part of for 2023: Triathlon Team, Cycling Team, Run Team, Adaptive Team, and Ambassador Team


Last but not least, if you are an amazing human, we want you to join. We don't do drama. We have zero political posts on our team Facebook pages. We are kind. We are loving. And we have respect for each other. We have zero drama within our teams.

If you are looking for a team which has the best Sports Nutrition on the market, we are your team. If you are looking for a team that produces the best, most comfortable, stylish and affordable workout gear, we are your team.

We hope to see you in 2024. Get excited.


  • BASE Team Members will receive 30% off of all clothing, as well as at least 25% off of nutrition purchases, which increases by 5% each year that you are on the team.
  • BASE Team Members will have access to partner pricing with our Sponsors such as Quintana Roo, Hyperice / Normatec, Garmin, and many others.
  • Access to team gatherings coast to coast.
  • BASE Team ZWIFT Rides
  • Have an amazing time fitting in with other like minded individuals.
  • Ability to attend at least 2 camps throughout the 2024 season.
  • And..... the best part - Access to the BASE Team Private Facebook page - greatest on the planet. It will be your favorite corner of the internet.





  • Laura

    BEAR??!! YAY! A great add to a great team! Love my Base peeps!

  • Christy Tagye

    Or BEST team!!!
    I frequently need a typing translator!! 😁

  • Christy Tagye

    NEST TEAM hands down. Best parts encouragement, NO DRAMA, kindness, friendships, hearing that “GO BASE!” When you’re on a course, especially when you’re struggling – it’s the boost that pumps me up EVERY time!

  • Bear

    Loved seeing my friend Laura’s pic!

  • Michele Potter


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