Recovery, Recovery, Recovery

[caption id="attachment_6299" align="alignright" width="225"]recovery_snacks_meals_athletes_carbohydrates_protein Source: w8fit[/caption] Recovery, just like location in real estate, in my mind is the most important aspect to endurance training.  I have stressed this since I started in this world and maybe it's because of my age and I'm not getting any younger.  Maybe it's because I just love to eat.  Regardless of reason my emphasis on recovery is what I attribute my ability to have gotten through 2+ years of long course training with no injuries, very few (maybe 5 total) skipped workouts over that time and the ability to have not gotten sick during this time either. I believe that recovery is not just making sure that you are eating properly after a workout, but also throughout the day.  I also believe that making sure that your workouts are spaced out far enough to allow your body to recover provides a tremendous benefit as well.  If you are stacking workouts on top of workouts on top of your day job then you are creating a recipe for disaster.  The disaster may not hit this month or in this training cycle but eventually it will get to you.  You may burn out quicker because of the stress that you are putting your mind and body through, but either way your recovery has to be emphasized. How do I recover?  I recover with a 3:1 Carb:Protein shake within 30-45 minutes of my workout that lasts longer than 1.5 hours or is of high intensity (think 800m repeats or hill repeats).  2 hours after that workout I will have another meal that is carb focused.  If I don't have the opportunity to cook that meal, which is usually pancakes or waffles and sometimes a nut butter and jelly sandwich then I will make sure that I have another shake at that time.  Doing this allows me to restore my glycogen levels from the carbs and repair the muscle tears that I created during that workout with the protein.  I avoid fats as much as I possibly can in this window because I have not read anything that says that healthy fats will aid in my recovery.  That could be wrong and if it is please tell me. In regards to the timing of my workouts I do this by getting up before the sun and starting my workouts between 430am and 530am each time.  There are circumstances in which I will have to push my start time back such as bike only days so I start when the sun is starting to come up (I don't trust drivers) or when Karen is running and I start my long bike days later in the morning.  This isn't ideal as it gets very hot here in Dallas as the day moves on, but at the same time it preps me for Ironman race days since I will be on the bike in the middle of the afternoon and I can gauge my calorie/hydration/nutrition intake. By doing my workouts at the same time of the day I provide my body with what I believe to be optimal rest of nearly 24 hours.  Allowing the carbs and protein to work their magic over this time and given me the ability to get stronger and faster.  This also allows me to control my diet since I am not spending time having to worry about getting recovery meals into my body later in the day when there might be a craving for something else.  I know not everybody has the ability to do this during the week but if you can make it work my suggestion is to do that.  It is not easy getting up when you first start but after a couple of weeks it becomes second nature and you no longer have to worry about it. Check out this video from Sage Roundtree about recovery:
 
I also posted my recipe to Recovery Waffles here as well as have a few recipes for recovery shakes that use the Herbalife24 Rebuild Strength and Rebuild Endurance.  If you are interested in recipes for any of the shakes I make let me know through the Contact Me form and I will get them over to you.

How Do You Recover?

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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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