Tag Archives: recovery

Recovery after an Ironman

By Frank Jakobsen.

Sansego coach Frank Jakobsen talks with his athlete Patrik Nilsson about recovery after an Ironman. Patrik finished an impressive 2nd at the 2014 Ironman Western Australia.
They cover topics such as massage, nutrition and a whole range of other aspects. A great video to watch and learn no matter what your age, level or ability.

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions

Recovery and adaptation

recoveryadaptation

By Chris Pilone.

Stress plus rest equals adaptation. It sounds like a simple statement, but it is the most ignored training principle. How many athletes have we seen who just keep churning out hard training session after hard training session and appear to be in the best shape of their lives? Then suddenly they are sick or injured!

I have done this myself on more than one occasion and seen others do it many times! When I coached Hamish Carter he didn’t have a clue what lactate threshold or VO2 Max was BUT HE DID KNOW HOW TO TRAIN.
i.e. He instinctively knew when to back off and take a rest day or one or two easy days. The same can be said for Ethiopian and Kenyan distance runners. They train on instinct rather than what is written on a piece of paper. When I coached Hamish he would do a number of hard days in a row. Usually four hard days in row, followed by one or more easy days. Usually a quality run session on the first day and a quality bike session on the fourth days. Volume was high and usually three disciplines per day.

However after one easy day or rest day the decision to move onto another block of hard days was dependent on Hamish’s recovery. There are all sorts of highly scientific ways to judge recovery but the thing that always worked for me in my coaching is an athlete’s mood. If an athlete is moody or bad tempered they most likely have not recovered from previous hard training. Former World Duathlon Champion and now prominent sports doctor Matt Brick once said “If you meet more than two bastards in one day you are probably overtraining.”

Basing an athlete’s training around recovery can be time consuming for a coach and makes doing set things on set days difficult, but when training an athlete to compete at the highest level (Olympics or World Champs) it can pay big dividends.

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions

Rest is important

restisimportant

By Joanna Lawn and Armando Galarraga.

Well things have finally settled down and I have fully recovered from Ironman Taupo.  It is funny, as even though the race was early March, it does take the mind a lot longer than the body to recover.  I feel that you really have to listen to yourself and find out when you are ready to go again.

It may take 2weeks, a month or even two months, but once you start to feel fresh and feisty again, I think that is when you are ready to go again.  It really does take a lot out of you, especially as Ironman is soooooo much mental.  I mean we all do the training, but on race day, when the body is aching from your toenails to the tip of your head, you really have to call on all last resorts!!  Usually the mind.

So many people think that they just have to take it easy for a couple of days, and she’ll be right!! But they finally find out 2 months down the track when they are either toasted or sick…….something that I NEVER WANT TO BE AGAIN!!!!

I guess a lot of the gossip before Ironman was about my diet and my health.  I tell you now, if last year hadn’t have happened like it did, I would NOT be where I am today.  Everything happens for a reason, and usually the right one.

I am super cautious now about listening to my body.  I feel that everyone really does have to look at themselves as an INDIVIDUAL and take note of how they feel.  Try not to get caught up in everyone else’s plans.  Make your own and stick to them.  I agree that you do sometimes have to be flexible, and have the ability to change things around……but ultimately remember what YOU want and where YOU want to go.

I have learnt now to always look after yourself, I feel that we are all like cars……we have to get checked often, we have to check the oil and water, and we have to check the tyres  (equipment).

Even though in our training we go up and down….in season and off season, health and nutrition are still number 1.   When the training isn’t huge, I still make sure that I get in good healthy food.  Off course there are times when you want to reward yourself….you gotta do it…….your body is asking for it, so do it, do it well and  MOVE ON!

In my recovery period after a race, I tend to give the body for the first few days, FAT……this is the easiest way to get some fuel back in.  After the hunger and ironman hi has stopped, I then try and look at food as super super super good fuel.  It is like putting the best gas in your car.  Your body will thank you.  And you DO have to realize that you are going to put some “weight” on, but this weight is only healthy.  As remember the last time you weighed in, was RACE DAY……and race day DOES NOT LAST FOR MONTHS.  So after my body/joints and muscles have returned to normal, I start to eat a balanced diet.

I make sure I get some good red meat in twice a week.  Especially for us females, we do need to put in the iron.  Fish is another protein that goes soooooooooooooo well for us athletes.  With the omega 3’s available here, we sure are getting a double whammy.  Once you have dialed in the protein, you have to go for the nutrient dense vege’s ie.  Broccoli, tomatoes, avocadoes and kumara.

Also you do have to keep up with your supplements, I never stop taking my Thompsons supplements.  I may change around a few products but ultimately I still need to be in maintenance mode, as the body is always adapting and changing every single day.  Whether we are doing, no training, 2 hours training or 8 hours of training.  Health and nutrition are number 1.  If number 1 isn’t looked after and dialed in correctly then there is no way you will reach 5 or 6.

It really is simple, so try not to complicate anything.  There are so many “new” things out there,  just remember to keep it basic and follow your heart.  Nothing will lead you astray if you listen deep inside………………………….

Keep your chin up, and always always be positive!!!!

REST AND RECOVERY = LIFE

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DO NOT TRY THIS SESSION OR FOLLOW THIS ADVICE IF YOU HAVE ANY HEALTH ISSUES, FEEL SICKNESS COMING ON, OR ARE AT THE BACK OF A SICK PERIOD. CONSULT YOUR HEALTHCARE PROFESSIONAL BEFORE BEGINNING ANY ADVICE, TRAINING OR COACHING PROGRAM. BY FOLLOWING THIS SESSION OR ADVICE YOU AGREE TO THE SANSEGO TERMS AND CONDITIONS www.sansego.co/terms-conditions