Do You Get Enough Recovery?

I am putting up this post from a few months back because today I am dragging and its because I did not get enough recovery.  This weekend was a total whirlwind for me.  Saturday morning up at the crack of dawn (actually before the crack of dawn) to layout water for the Marathon Makeover North Dallas team and then proceeded to run 55 minutes.  I felt great during that run and was putting down some sub-8 minute miles which hasn't happened since we entered Dante's Inferno here in Dallas.  After that run was over I went home and had to pack my bags to head south to Austin which is a 3 hour drive. I sat in traffic for close to an hour trying to get out of Dallas which allowed me to see the temp in the car go from 104* to 125* before I started moving again.  After getting to Austin I promptly stayed up late catching up with a buddy of mine before finally hitting the sack around 1130p-12a.  The alarm was set for 4am as we were going to ride the Longhorn course.  3 hours after riding we did a 30 minute run.  All went great and my projections for 70.3 Longhorn in October are changing.  In the shower and back on the road for a 3 hour ride home and catching up with Karen.  We watched a movie and I was cooked, just to wake up at 3am to get ready to swim.  I dragged my butt to the pool and it was not easy.  As I sat there negotiating with myself half-way through the swim I realized I'm already half-way through the swim so let's get it on.  Finished up strong but now I am posting this and I can feel the weight of the weekend on my eyelids.  Two client meetings, then a 1hr45m trainer recovery ride and some core and it will be nap (read paragraph 2 and see how time changes things) time for me as I need to recover. Here is that post from a while back ====================: Recovery from a hard workout or any workout is necessary.  Your body needs time to heal from the workout/race that you just put it through.  Yes, recovery does include eating a nutritious snack within 30 minutes of exercise as well as a meal within 1.5 hours after that exercise but also rest.  Our bodies need to rest to help it recover from the workout you put it through.  That rest can come in the form of a great night's sleep or in the form of a nap. I am not a napper.  I typically utilize the time when my wife and step-son are napping getting reconnected with myself.  I use that as a time to reflect on life and just shut my mind off.  Of course sometimes I am on the laptop reading blogs and gathering information to help make me a better athlete. Then I stumbled across this beauty.  The Eames lounge chair. This left me thinking about how comfortable it would be to nestle my body into the lounge and stretching my legs onto the ottoman during a recovery nap.  Or even while typing a blog post and sitting back and relaxing.  Would there be a better way to recover from a long day? What really had me thinking was that the chair is permanently tilted at a 15 degree angle.  This had me scratching my head in the fact that there is no way I would write blog posts because I would be sleeping in it.  I started to also wonder if I could set up a training room with a treadmill, my bike trainer, some weights and this chair.  Would I ever leave the room? Trifuel had a post titles Snooze So You Don't Lose posted on July 21, 2010.  The article list the following 6 items as key to endurance athletes performing at their best by getting enough sleep: [caption id="attachment_737" align="alignleft" width="256" caption="He could have used the Eames Lounge Chair"][/caption] How much sleep each athlete needs varies from one individual to another but in general athletes require at least 7 hours of sleep a night. The athlete can increase the likelihood of getting enough quality by practicing habits of good “sleep hygiene”. Good sleep hygiene consists of: 1.) Maintaining a regular bedtime and awakening schedule including weekends. 2.) Establishing a regular, relaxing bedtime routine by adopting such rituals as taking a warm bath or shower, aroma therapy, reading, or listening to soothing music. 3.) Sleeping in a room that is dark, quiet, comfortable, and cool (65 degrees Fahrenheit is recommended). 4.) Finish eating 2-3 hours prior to bedtime 5.) Avoid caffeine within 6 hours of bedtime 6.) Avoid exercise, if possible, for 4 hours prior to bedtime. So my feeling is that I get around 5-6 hours of sleep per night and that having the Herman Miller Lounge and Ottoman will allow me to capture that other 1-2 hours that I need to perform at my best.

How do you recover?  Do you get enough sleep at night?  Do you nap?

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Jason Bahamundi

About the Author:

I grew up in New York and lived there for 34 years until I got divorced and moved 1600 miles to my new home in Texas.  I love New York and miss it but that does not mean that Texas hasn’t been great to me because it has.  It was here that I discovered endurance sports and specifically the sport of triathlon.  Triathlon has given me new life through all the challenges it presents.  I no longer look at life the same way and I can say that is in part due to my endeavor into this sport.

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