by Chuckie V
Training camps provide an opportunity for elevated fitness levels, but the camps themselves aren't what makes us fitter -- that's where diligent recovery comes in.
Following a big training camp, the first few days should be very light in terms of training stress incurred. Moreover, you need to limit "outside stress" or stress incurred outside of training. Only then will you allow your body to "absorb" (that is, benefit from) all the hard work you did this past week.
Here are some tips for the days immediately following a training camp:
- Elevate the heart-rate somewhat (approximately up to 75-80% of your lactate threshold heart-rate), as it'll get your blood pumping more quickly. Blood flow is the body's healing method. Inflammatory metabolites and damaged proteins can be removed more quickly, while carbohydrates and amino acids can be delivered. Sitting on your ass for a few days is worse than even hard training, so do something! However, avoid any high heart-rate efforts for four or five days. Thus, your training should be "restorative" and not more of a stress load. Ideally you will want to focus on whatever hastens recovery, rather than that which delays it.
- Eat as though your recovery depends upon it (it does). This means taking in plenty of carbohydrates, proteins and as much real food (real food means food that was recently alive) as is possible.
- Hydrate more often than usual. Frequent sips of water or water with a pinch of sodium are highly encouraged.
- Avoid sick people! Your immune system will be quite suppressed after a big training period. Don't put it through any more work than you already have.
- Delay your running for a couple days. Running is the most stressful of the three disciplines in triathlon. You're better off spinning or swimming easily (what I call "flopping") for four days and then resume your run training.
- Get a massage if possible. This will hasten recovery (hastening recovery is the name of the game at the elite level) and allow you to feel (and perform) better that much sooner.
- Smile and take pride in some (or all) of what you accomplished during your camp. Pat yourself on the back for a job well done!
