5 Tips for Training Recovery

Competitive Swim | July 28, 2017

With high-volume training, it’s normal for athletes to feel fatigued and dilapidated. Athletes often jump right into this type of training at the beginning of the season instead of gradually. All athletes need to include proper recovery into their routines for optimal performance throughout the season. Better recovery equals better practices equals more wins! Let’s get started – More water! No, not the chlorinated kind! Be sure you are drinking enough water each and every day. When you don’t drink enough water your body functions begin to slow down. Go to bed. Getting to sleep and getting the correct amount of sleep each night is more important than you know. When your body is at rest that is when your muscles grow and recover best. Aim to get 7-9 hours of sleep and you’ll definitely see a difference! Refuel! If you are training hard, you are exerting a lot of energy leaving your body yearning for nutrients. It’s been said that you should refuel your body within 30 minutes of your training with a combination of carbohydrates and protein. Ice Baths. Every athlete’s favorite! Okay, maybe I’m exaggerating a little bit! Similar to using ice packs for injured joints, an ice bath takes it to a whole other level. By emerging yourself into a cold ice bath, your whole body benefits! With an activity like swimming, your whole body is fatigued which is why an ice bath is helpful. Try an ice bath post-workout and see how well you recover. Stretching. Stretching is one of the most important things you should be doing if you live an active lifestyle. Stretching and foam rolling keep you nimble, flexible, and resistant to injury. Save stretching for the end of your training when your muscles are still warm. This also keeps your muscles loose, versus tight, which aids in recovery.