Recovery is the key

So after 3 months of "Ironman" training I am finally getting how important recovery is. Include in that nutrition, rest, active recovery, and supplements and you have the part of Ironman training that is rarely discussed. Sure it pops up from time to time on blogs and various websites but I almost believe it is something you really need to figure out for yourself. It has taken me 3 months to realize that yes I can go out and nail a 20 mile run at 8 min/mi pace and then go out in the yard and work all day, but the end result of that is a buildup of fatigue that simple isn't going away. Every week the fatigue and muscle damage builds and builds until eventually it will get harder to hit my paces and my body will break down. All this has been a good lesson to learn, especially 3 months out from my A race. Any later and it would have no doubt had a major effect on my race.

1) Nutrition- Make sure you are getting plenty of quality calories from fruit, vegetables, and all the major food groups. A well rounded nutrition plan eliminates the need for a multi-vitamin and keeps your energy levels where they need to be to accomplish your training goals.

2) Rest- Short nights of sleep will drive your motivation to train in the ground. You will constantly be chasing that "fresh" feeling, using things like Red Bull and caffeine. Not to say these things can't be a great training aid and used occasionally to boost performance, but relying on them to just get through a training session is a sure sign that you need rest. Aim for at least 8 hours and remember to elevate your legs whenever possible for as long as possible.

3) Active Recovery- This is one of those things that is not for everyone but I feel is real important in keeping you in the game. I need to do something every day to feel connected to the training. If I miss a swim and go for any length of time without getting in the pool I seemingly forget how to swim. I know this is not true but this is how I feel. So even something as simple as a 15 to 20 swim on a off day can make me feel refreshed. They are no pressure sessions with not set goals but keep the body in tune with training. In my opinion a run can never be active recovery. Running is too taxing on the body and for most people the run is the biggest mental task of the 3 sports involved with training.

4) Supplements- This can be the key to putting together all the principles discussed above. Supplements are just that, an additional boost to ones training and aids in recovery of cells and muscles. I have used tons of different supplements for all different sports and have always felt they were a huge part of any plan. Supplements can be abused and they should not be relied on to be the end all be all. But make no mistake a good supplement, produced by a solid company can be huge in aiding in recovery. I would never recommend someone take a multi vitamin because I firmly believe these things should come from a well rounded nutritional plan, but things like Amino Acids, and electrolytes are things that one can not get from diet alone. The addition of these supplements combined with a well rounded diet is the key to success.

Bottom line is that all of these things need to be practiced on a daily basis in some form. From here on out I am making every effort to a) have well rounded nutrition b) rest my legs whenever and wherever I can c) keep my recovery sessions easy and light while working on good form and d) regular use of supplements to aid in recovery. All the swim, bike, and runs are nothing without practicing these additional principles.