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.

What's My B

Happy Monday!!


Wow – It’s hard to believe that this is the last day of August. Labor Day is next weekend, and the weather is starting to cool off. Here in Colorado it’s starting to feel like fall, which brings mixed emotions for many.


As a reminder, tomorrow kicks off our “What’s My B” contest. We are so excited to see any and all of the images you have in store, as well as the stories to tell.


The fine print is below, but we are hoping you are as excited for this contest as we are!


Let us know if you have any questions, and happy posting!

The Team at BASE Performance





Hey there!


As you probably already know, BASE Performance is an industry-leading supplier of high-performance triathlon, cycling, running, and swimming apparel.  As BASE seeks to expand its brand awareness over the coming months, we need your help!


From September 1st through the end of 2020, BASE will hold a monthly “What’s My B” contest. Your “B” can stand for anything you want to be... inspirational, motivated, fit, more loving, etc. The winner of each month’s contest will receive a month’s supply of BASE nutrition. One month’s prize will be bars, another will be hydration, another month will be RKT Fuel. If you have a BASE Performance apparel kit (triathlon, running, cycling, or swimsuits) for your specific team and have a “B” you want to talk about, we want to see pictures! So, snap a photo in your BASE kit, post it to Facebook/Instagram with an explanation of your “B” for the month, and then hashtag both @baseperformance and #whatsmyb... that’s it!


As with all contests, there is fine print. This one is SUPER easy – you can even be related to Matt (or another team member) and still win.

  • The image must be posted during the month of the contest (using an app like “repost” is not acceptable), but you can reuse old images, as long as they’re uploaded via a new post.
  • The image must have @baseperformance and #whatsmyb tagged, and both should be mentioned in the post comments.
  • You can enter as many times as you like, but each image must be individually posted (posting 10 images with one post, counts as one post).
  • If you post the same image on Facebook and Instagram, it counts as one entry – you can do both or just one... it’s your choice.
  • Each image counts as an entry; so if you post 30 unique pictures, you will be entered 30 times.
  • You must follow @baseperformance on Instagram and Facebook
  • You can post the same apparel in different poses and scenarios; so, you can apply multiple times, even if you have only one kit.
  • BASE Performance will own the rights to use these image(s) in all future marketing.


If you have any questions, please email: Questions sent via carrier pigeon, instant message and text will not be responded to.


Have a great day!


Team BASE Performance

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