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It's All About Recovery
After J.T.'s big Saturday workour/race he left it out there wondering
how do you recover faster! Thats just it! Recovery is such an important aspect to racing and training because you are only able to perform at the level you recover and fuel your body. My husband and I are really conscious of this because of his marathon training in the summer and fall and all the marathon ski racing we do. The last issue of The Master Skier ,Mid-season 2004/2004, has three really good articals pertaining to recovery one is called "The Need for Recovery" by Steve Born, "Putting Nutrition on the Table" by Donna Marlor and "Fueling up for a Marathon" by Scott Loomis. These articles really lay out the importance with more details in good nutrition and recovery. From my own knowledge and experiences I can offer some ideas in short. 1. Directly after a race, liquify with sports drink like Poweraid about 16-20oz right after a big workout or race. This quickly replaces glycogen and fluids. This is really key. Liquids are easily digested and quick to enter the system. Also, have a Power Bar, Luna Bar or the like that has a combination of carbos and protein. DO NOT rely on what the races offer for there post race food. The last race we participated in only had water, coffee, apples (90 cal 0 protein) and cookies (which were gone after the first 30 or so skiers finished) and those rare Nature Valley Granola Bars! Then at the awards we had potato chips and pretzels! That was supposed to be lunch. All that for a $50 entry fee each! 2. Eat regularly in the following hours and focusing on Carbos and Proteins. In the 24 hrs after a race aim for 4.5g of carbs per # and 1g of protein for # of body weight. That may seem like a lot and it is! If your race is during or finishes just before lunch, don't skip it. A good pasta or potato dish would be ideal at this time. This is no time to skip meals or try to lose weight. Have a late lunch then a late dinner. But don't put off lunch for dinner. 3. Protein Smoothies: We use Whey Protein (Met RX is a good brand) we make chocolate milk (23g protein in the powder plus 8g in milk) or a smoothie here is a great recipe: 1 8oz yogurt 1 cup milk 1 banana cut up 2 scoops protein powder Blend- thats over 40g of protein!! You can mix oj or other fruit in that you like. In the days following the race focus on proteins (1g/# of body weigh)with a balance of carbs. Not necessarily pasta and potatoes at this time. Fruits, veggies are good choices. Until about mid week, we really have our proteins and then about Wed or Thurs thru Friday we ramp up the carbos to get a build up of glycogen stored for the next marathon on Saturday! 4. Lots of Liquids! Water! Water! Water! A lack of it will leave your energy flat. 5. Extra hours of sleep. If you don't get to sleep in, go to bed earlier. 6. Don't have empty calories. There is barely enough time to get the good stuff so stick with that and forget the rest! 7. If you aren't the meal planner or food planner in your household, you need to take charge of your own fuel supply! It will benefit everyone! I hope all these tips help you get recovered faster, leave you feeling less sore, more energy and ready for the next workout! Good luck racing! AmyTodd |
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#2
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It's All About Recovery
I've been thinking about Jay's story about recovery after he did two races,
one week apart. I'm a middle to back-of-the-pack skier so I don't have the same level of race experience as Jay does. I do listen and take notes, though. A few years ago I hosted 4 Russians at my home in the Twin Cities and gave them a ride up to the Birkie in Hayward, WI. All four were top level Worldloppet skiers, and one of them was none other than Lubov Egorova, 6-time gold medal winner in the Olympics and accused doper. They were traveling around the world doing ski marathons every weekend. During the week, their workouts consisted of nothing more than a 45 minute ski or run. That's it. It was explained to me that if you go over 45 minutes during a workout, your glycogen stores will be used again. A person needs to have enough time after a race to re-build those glycogen stores in the muscles. This relates very closely to what Amy describes below. Greg Fangel MN Mora Vasaloppet next "Amy Todd" wrote in message om... After J.T.'s big Saturday workour/race he left it out there wondering how do you recover faster! Thats just it! Recovery is such an important aspect to racing and training because you are only able to perform at the level you recover and fuel your body. My husband and I are really conscious of this because of his marathon training in the summer and fall and all the marathon ski racing we do. The last issue of The Master Skier ,Mid-season 2004/2004, has three really good articals pertaining to recovery one is called "The Need for Recovery" by Steve Born, "Putting Nutrition on the Table" by Donna Marlor and "Fueling up for a Marathon" by Scott Loomis. These articles really lay out the importance with more details in good nutrition and recovery. From my own knowledge and experiences I can offer some ideas in short. 1. Directly after a race, liquify with sports drink like Poweraid about 16-20oz right after a big workout or race. This quickly replaces glycogen and fluids. This is really key. Liquids are easily digested and quick to enter the system. Also, have a Power Bar, Luna Bar or the like that has a combination of carbos and protein. DO NOT rely on what the races offer for there post race food. The last race we participated in only had water, coffee, apples (90 cal 0 protein) and cookies (which were gone after the first 30 or so skiers finished) and those rare Nature Valley Granola Bars! Then at the awards we had potato chips and pretzels! That was supposed to be lunch. All that for a $50 entry fee each! 2. Eat regularly in the following hours and focusing on Carbos and Proteins. In the 24 hrs after a race aim for 4.5g of carbs per # and 1g of protein for # of body weight. That may seem like a lot and it is! If your race is during or finishes just before lunch, don't skip it. A good pasta or potato dish would be ideal at this time. This is no time to skip meals or try to lose weight. Have a late lunch then a late dinner. But don't put off lunch for dinner. 3. Protein Smoothies: We use Whey Protein (Met RX is a good brand) we make chocolate milk (23g protein in the powder plus 8g in milk) or a smoothie here is a great recipe: 1 8oz yogurt 1 cup milk 1 banana cut up 2 scoops protein powder Blend- thats over 40g of protein!! You can mix oj or other fruit in that you like. In the days following the race focus on proteins (1g/# of body weigh)with a balance of carbs. Not necessarily pasta and potatoes at this time. Fruits, veggies are good choices. Until about mid week, we really have our proteins and then about Wed or Thurs thru Friday we ramp up the carbos to get a build up of glycogen stored for the next marathon on Saturday! 4. Lots of Liquids! Water! Water! Water! A lack of it will leave your energy flat. 5. Extra hours of sleep. If you don't get to sleep in, go to bed earlier. 6. Don't have empty calories. There is barely enough time to get the good stuff so stick with that and forget the rest! 7. If you aren't the meal planner or food planner in your household, you need to take charge of your own fuel supply! It will benefit everyone! I hope all these tips help you get recovered faster, leave you feeling less sore, more energy and ready for the next workout! Good luck racing! AmyTodd |
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