Rethinking Recovery: My Approach to Rest and Renewal
Recovery is often described as the 4th discipline of triathlon. It becomes as important as training itself. We must give ourselves the time to recover every day from the training we take on. There are so many ways to recover, with companies trying to sell us the newest gadgets, wearables that tell you what you need, and other traditional modes of recovery that just do the trick. Today, I’ll walk through my controversial opinions on the whole recovery scene, how I recover day-to-day, and then give you tools to build your perfect recovery day.
My ‘controversial’ recovery opinions:
I take full days off. I used to not take full-on rest days. My prior coach was a believer in having active recovery days, like a 20-minute run or an easy hour bike. I liked that because it made me feel dedicated. However, now I take full-on rest days with my current coach, and I respond really well to it. It has helped me so much with mentally turning off and being able to get hungry for the next week of hard training. I love my days off. There’s a lot of science backing easy movement on rest days, but the mental benefit of taking a day completely off works well for me.
Watching The Rookie and painting my nails is one of my favorite ways of slowing down.
Your body is your best teacher, not wearables. The key aspect I want to focus on here is listening to your body. I know this isn’t for everyone, some people need the extra information, but being in tune with oneself is valuable. One thing that really helped me realize the importance of this was when I tried WHOOP for a month. I decided it wasn’t for me, but I am glad I tried it. I talked with a couple friends about how much it helped them find what works and tell them what they needed. I was hopeful I would find something I didn’t know about myself. After a month, though, I realized it was just telling me how I already felt. It made me think how much of a gem it is to know your body and what works. For example, I like to stretch almost every night because it feels good, and I always feel bouncy and less knotted after. In the WHOOP app you can tell them when you stretched, and then it can tell you if it is actually helping you. I just felt that I already knew it worked for me, so why do I need this app to tell me tha
Placebo is strong. If you think it works, it probably does. I got hold of this notion when I read the book Good To Go by Christie Aschwanden. She talks about the science behind different types of recovery. I'll be honest, it’s a bit outdated now. There was one thing that really stuck with me that I feel still holds: If it feels good and you think it's working, then it is. This notion is just as powerful, if not more, than having scientific data behind it. If you think having a beer after a long ride helps you recover, it does! Same with using a fancy “sport” lotion. Do whatever makes you feel good. It might take some trial and error, but you know best.
Sometimes the basics are better. Now I might be saying this just because I can’t afford Normatecs yet, but I do think there is a lot to be said for stretching, self-massage, and doing some rolling out. These are my fav and have worked really well for me. But honestly, if I could get a weekly massage, I would.
How I recover:
The days I have two workouts in a day, I always try to have 3 hours between the sessions to let my body and mind recuperate before going again. Between sessions, I try to get my legs up, take a shower, and get some food in. On my rest days, I might go to PRIME, Connect Wellness, paint my nails, or just chill out for the day and get caught up on some random things. Before bed, almost every night, I do my ankle PT and go through my stretch routine. I also might take my lacrosse ball and get some tight spots on my bum. Recovery can look different to everyone, but I hope you can learn what works best for you so you can get back out there doing what you do best. Like I said, it might take some trial and error, but I am here to give you some tips that you might take with you along your journey.
Recovery is basically just letting your cat take a nap on you.
Here are some general tips when approaching your rest day:
First off, I want to say that when you have a recovery day, or week, own it. Don’t try to do all the other things you can’t do on other days, take the day to just relax and soak in the work you’ve been doing. I know it's easier said than done, but it is imperative to let your body recover, especially when training hard. Just let yourself rest, physically and mentally. I have a tough time with this because I do well with structure and when I have multiple easy days, I start to feel antsy and stressed. I need to practice what I preach.
Secondly, mental stress is physical stress. Meaning, that if you have a day off from training but a stressful day at work, it wasn’t really a day off… I usually work on my off days and sometimes feel guilty for not training even though I want the day off. I try my best to give myself the space to recharge in ways that are meaningful to me.
Finally, do what feels good and what works for you.
How to build your dream recovery day:
Rest day cafe date with Andy at Lake Line.
The first thing I want you to do is to visualize your perfect recovery day. I want you to really romanticize it and see what’s possible if you had your way, regardless of responsibilities or cost. For example, on my dream recovery day, I would sleep in and wake up when my body wanted. I would go out to a coffee shop, have a fancy coffee, and yummy breakfast with pastry with Andy OR have an epic at-home breakfast made with my Lamorzzaco espresso machine (which I do not own). Then we go for a quick walk, and then I’d nap while he’d make lunch. Then after eating, I’d head over to PRIME and get a day pass to use all the recovery toys like the Normatechs, contrast tubs, and get some tips on how to roll out my problem areas from the clinic aids, OR get a Thai Style massage from my friend D.J. at Body Works Massage. Then, I’d head home and bake a batch of Run Fast Eat Slow muffins. Next, I’d read outside in my hammock. Finally, I’d finish off my day doing some journaling. I’d reflect on how this past week of training and life went and ask what I want out of the next week. Then I’d finish the evening off with some Yoga with Adriene, do a meditative relaxing practice get all cozy in bed and either watch a show or read a fantasy book.
Here's the zinger: who’s to say I can’t do most of this now! Yes, life happens, and things sometimes always take longer than you think. But honestly, I have the power to make this happen and so do you! If none of this sounds appealing to you, I am going to list lots more recovery options to help you build your dream recovery day with additional resources.
Sleep Well: Sleep hygiene is so important, but if you’re reading this blog, I am sure you already know this. Here are some quick, general tips to improve your sleep to get better sleep and recover better:
Get up and go to bed at a similar time every day
Sleep in a cold room,
No screens 30 min before bed
Sleep in a dark room.
For more information on why athletes need sleep and tips for better sleep hygiene, check out this article.
Stretching and rolling out: Not only does it feel good, but it’s also so good for you. Get a little bit of a stretch and work out those muscles. I like to follow the “do what feels good” rule.
Massage: I get a Thai-style massage, which is really deep and not super relaxing, but I feel like it gets all the kinks out that I can’t get out by rolling. A more relaxing massage can be just as restorative, though. Do what works for you. I see my friend D.J., he does a great job. Check out his website here: Body Work the Active
Sitting at PRIME getting a ice compression treatment.
PRIME: It is a business in Bellingham that’s like an athletic training room for the public. They have so many amenities for recovery, injury prevention, massage, and physical therapy services. I’ve used their recovery day pass multiple times, which is $40 and includes lots of different modes to recovery. I like going there, like once a month as a treat.
Bath: Not everyone likes them, but I like to load mine up with Epsom salts and hot water and just soak for like 20 minutes. It feels great and my muscles always feel a little less sore.
Read: There’s nothing like taking the time to sit down and just read a good book to your heart’s content.
Paint your nails: I LOVE to paint my nails. I use them as a way to express myself. It is a great recovery tactic too because is forces you to slow down and do nothing or else you’ll mess up your nails! You could also just go get your nails done too, but my way is cheaper 😊.
Eat! And hydrate: You might find on your recovery days that you’re as hungry or hungrier than days you workout on. Listen to what your body is telling you. Eat when hungry and hydrate your body well throughout the day with water and electrolytes.
Yoga: I love to do very chill yoga practices on my rest days, but you might enjoy more of a flow yoga with moves that make you burn. You can do these at home or at a yoga studio. Try both and see what you like. Yoga practices are a good way to help clear your mind too. I love Yoga with Adriene for at-home practices.
Meditate: This can change your life and totally upgrade your mental game in athletics. Start small and build over time. You’ll find clarity in just letting your thoughts pass by on clouds. Here’s a good beginner's guide to meditation
Journal: Get your thoughts out on paper through journaling. I have a diary I write when I want. This really helps me get my thoughts on paper and out of my head.
Nap: You might be extra tired on your recovery day. Take a nap! Naps are best when around 25 min. But I feel my best around 1 hour.
With these tools now in your recovery tool belt, ask yourself: What is my dream recovery day? Then realize that you can make it happen! We live in a world of endless possibilities. You deserve your dream day. You got this.