Big Training Week = Recovery Week

The season is well under way and the training volume is ramping-up! Our Half Moon Bay Training Weekend is a shock to the system, as it is probably more volume than many of you have done in a while. You should be pretty tired after a weekend like that and may need a day, or two to feel recovered. The BIG training weekends are important to whip your body into shape, but your recovery is just as important! If you are feeling run down by last weekend, or have been fighting off getting sick, you may need an extra day of rest. Be good about your nutrition and get enough sleep. The body is great at responding to the training volume, but you will only see gains if you let it recover and recharge.

The training schedule is generally a three week build in volume and then a week of recovery. We recommend a recovery week after a BIG training weekend like Half Moon Bay Overnight. Use this week to recharge your physical and mental state and you will come back more eager and will see and feel the benefits of the extended effort.

Here are a few tips for getting the most out of your recovery week:

1) Get a massage! Call our KP Team masseuse, Dave Ledesma, at Advanced Muscle Therapy. His number is (408)243-3949.

2) Get some sleep! Shoot for at least 8 hours a night! Take a nap if you have time during the day. This is huge in recovery and for getting over an illness and recharging the bodies energy stores! Wash your hands often, and avoid contact with sick friends. After an extended training weekend, your immune system may be suppressed.

3) Soak your legs in cold water. The colder, the better for the tired legs! Fill a tub with cold water and ice and sit in it for a good 10-15 minutes. This is huge in getting sore and tired legs to feel better! Recovery boots are also recommended.

4) Take a Yoga Class! Go see our KP Team Sponsor, YogaSource of Los Gatos and sign up for a class. Tell them you are a Kain Team Member and you will get a discount on a 10-pack of classes. Gentle Yoga, or Restorative Yoga are best for those new to yoga.

5) Put your legs up on wall for 10 minutes and let them “flush”. Put them way up on a wall, above your head. You will get a good hamstring stretch at the same time.

6) Take an extra day off from any exercise! Yes, this can really help if you are overly fatigued! You should normally take one rest/recovery day a week, but some weeks you may need two. This is OK and you will be amazed how good you feel when you get back to it!

7) Stay hydrated! Yes, be sure you are drinking enough water! Big training weeks can really dehydrate you, so you may need more than normal. You will want to be sure and replenish your electrolytes; magnesium, sodium, potassium, etc.

8) Be good about your nutrition! You will find as you increase your volume and intensity in your training schedule, you will feel hungry more often. This is normal as your bodies metabolism is changing with your increased workload. Eat protein at each meal, as this will sustain you longer than eating pure carbs. Eating a well balanced diet, with a bit more protein is usually good for most endurance athletes. Be sure to plan ahead when getting ready for your day. You never want to go into a workout on empty, but you also don’t want to go right after a big meal. Plan ahead for best results.

9) Supplements are a must for most endurance athletes. Face it, you do more than your “Average Joe”! I doubt most “Joes” rode there bikes 125 miles and ran 12 miles last weekend. Most women will need an Iron supplement at a minimum and all will need to replenish with a Multi-Vitamin and amino acids. I have found Biogenesis to work extremely well. Order it through www.gogyv.com/pkain/. They are doing a 30 Day Challenge right now, so if you aren’t satisfied with it after 30 days, you can get your money back! Check it out, or ask me for more details.

10) Hug your wife/husband, kids, dog, cat, or whatever family member you may have neglected while out training all weekend. Do something nice for them, as the support crew of most athletes I know are a BIG reason for most peoples success! Acknowledge them and make them feel special, because they do make sacrifices for you!

Please feel free to ask questions of me, Shari, or any of our great KP Team Coaches. Hope to see you at a workout soon… Rested and ready of course!!

Happy Training & Resting!
Coach Pete Kain
www.kainperformance.com

2019-01-04T03:00:28+00:00

I joined Kain Performance in 2003 and since then this team and triathlon have become a huge part of my life. Pete and Shari have created a great program lead not only by their coaching but their team concept. We train as a team, we push each other to improve, and on race day we support each other like no other group out there. In the past 7 years we’ve traveled as a team to races in Europe, Hawaii, and of course all over the US. I’ve made great friends along the way and have improved at the sport more then I ever expected. I’ve gone from a middle of the pack finisher to actually winning my age group in a triathlon this past year. I’ve competed in National Championship races and have finished 50 triathlons including 3 Ironman’s. In 2009 I was part of the Kain Iron team that went to Ironman Austria. The trip and event was a perfect example of a Kain destination race. The 20+ athletes competing combined with their supporters made for a great group of people and an incredible experience on race day that I will always remember. At Kain it’s all about the team and weather you are an age group winner or a triathlon newbie you’ll fit in. If you’ve got a triathlon goal Kain Performance will help you achieve it.

Russell

I ran into Pete at my gym in early 2010 and told him about my desire to start competing in the world of triathlons. Of course, I couldn’t swim more than a couple laps in the pool and hadn’t ridden a road bike since I delivered newspapers on a Schwinn Varsity back in the 70′s. Pete got me a great deal using the Kain Performance team discount on a new Specialized bike and all the accessories to go along with it. I began swimming, doing the Tuesday night team brick workouts, and Saturday team rides. Within two months, I completed my first sprint tri. Because I felt so prepared, it was a very positive experience. I had gained a lot of knowledge and insight from Pete, the coaches, and the other people on the team…everything from strategy, to transitions to preparation. I was hooked! Now, eight months later, I’ve completed six triathlons, including two Half-Iron events. I can’t wait to take on Ironman Austria in 2011, with the 30+ people going from Kain Performance. I enjoy the energetic and supportive nature of the folks that comprise Kain Performance. Pete and Shari have a unique way of making training fun and enjoyable and they’ve created a team environment like no other. I couldn’t have picked a better group of people to train with!

Wayne

After several seasons with Team in Training, I joined Kain Performance to step up my training. I have really noticed an improvement in my running. Pete and Shari are a great team, and you never know what to expect in terms of the workout. Pete can take a hard workout and make it one of the best workouts ever. The other team members provide a lot of energy and team spirit, and make me not want to miss a workout.

Judy

I joined Kain Performance on a Sunday during a Labor Day weekend, back in 2003; I remember that day very well because we had a great swim and run workouts finishing up the day with one of the best parties I have ever been to, just ask Jody!! I started doing triathlon back in 1993 and since then I’ve joined a few different Tri-clubs but when I came to Kain Performance, I found everything in one place; the best coaching, a great bunch of people with different backgrounds, a diverse variety of workouts year round with weekend training trips, team destination races and of course, lots and lt’s of fun. Pete keeps a good balance for his training programs; be prepared for some serious training and racing but also be prepared for some even more serious FUN. Personally, my training has improved so much that I think I’ll have a shot to qualify for worlds this year. The only problem training with Kain Performance could be that, after a while, you might not be “Street Legal” any more…

Jorge

I was bitten by the triathlon bug after a season with TNT. Since joining Kain Performance this summer, my swimming has really improved through practicing the assigned drills, listening to the technique stuff and having one-on-one sessions coached by Becky Gibbs Lavelle. The running economy workouts have helped me make significant improvements in speed, with new personal records for 400m, 800m and 1 mile. I really enjoy Pete and Shari’s coaching style and applicability.

John

Big Training Week = Recovery Week

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