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.

~ Rob Duncan ~ Maintaining During Injury ~

Base helped Rob Duncan maintain even during injury. 
Being a professional athlete the word injury is never what you want to hear. When injured your world can close in on you. Looking at social media and seeing all your friends racing and training can be very heard cope with...
Here’s what happened. I wanted to test the waters at a marathon without having to swim 2.4 miles and bike 112 miles before it. Should be a lot easier, right? My thoughts too. Leading up to this said marathon I had a little calf injury but I took about a week off and thought it felt good. The day of the race came and I was feeling great. I was getting my Base Performance Rocket Fuel and Base Gels in every 3 miles. 3 parts Hydro, 1 part Amino and 4 parts Base Salt. Watermelon Hydro of course. (That’s my race day formula) But somewhere around mile 8 I felt a pop in my calf. I knew it had torn, but I tired to continue and made it to mile 14 until I couldn’t even stand on it. It wasn’t fun and I was ordered 6 weeks of no activity. 
So I can’t workout but I still want to eat like I am😁. I made a vow that I was going to maintain my weight and after the 6 weeks I would be ready to go. That’s where having a great nutrition company like Base comes in. I changed my formula to 2 scoops hydro, 1 scoop amino and one scoop salt. I had 3 bottles a day plus if I wanted a snack I would have another bottle. I used the Base Supplements and the Recovery Activator. I feel like It really helped me from grabbing a bag of chips or some candy that I shouldn’t have. Keeping my body clean and primed helped my recovery even faster as my body had all the right nutrients to repair itself. 
I was able to start light jogging a week earlier and as I was able to stay at my race weight running has felt easier by not carrying the extra weight that comes with time off.  Base Rocket Fuel and the Base Bars played a good role in my recovery and as I start building for a great 2020 racing year I’m excited for what the future holds. I can’t wait to continue to use Base. They are a great company and you don’t want to change what works. If you haven’t tried Base before you should. You won’t be disappointed. I’ve been using base products since 2012.  

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