Have you ever gone out for an unplanned long walk or bike ride?
E N D U R A N C E
EQUALIZERS HYDRATION NUTRITION SLEEP MASSAGE STRETCHING
When you woke up in the morning, you were reminded that you pushed your body way out of its conform zone. As you ache and are sluggish, you wonder how do people do multiple day bike rides, walks, runs or hikes?
Let me share with you what you can do to speed up the recovery of your body so you are refreshed and ready for the next day of biking, walking, running or hiking.
What You Can Do To Speed Up Your Recovery? There is a lot that you can do. Key things are being serious about hydration, nutrition, sleep, self massage and stretching. Hydration: Your body needs to be well hydrated to function.
Prior to heading out on your endurance event, make sure to hydrate up. This will keep your body function properly and help it control the temperature of your body. Other times that are important are during and after activity. Drinking after your activity helps with recovery, especially in the muscle and prepares the body for the next day. You may not want to drink water or an energy drink but is import to.
Nutrition: In an endurance activity, food is fuel.
You need to keep feeding the machine in order to have your body perform. Start the day with a good light breakfast and then try to snack on something through your active. Then finish off with a good dinner. If you do not do a good job fueling the machine, your body will not have energy to repair itself, it won’t have energy store for the next day and in time it will start using your muscle as fuel.
Sleep: Sleep is when you body repairs itself plus it is the time when your mind can relax from the stress of the endurance event.
When you feel tired, it is time to get to bed. The amount of sleep will increase depending on how intense the day was, how stressful the temperature was on your body and the altitude you are at. Massage: This helps bring nutrients to the muscle, helps get metabolites out of the muscle and relaxes the muscle.
This is so important. It can be done as a massage on you or you can do self massage with your hands or a tool. Important are areas that were used during the day. For example, if it is hiking. You would focus on the feet, calf muscle and quadriceps muscle. Stretching: When the body is stressed with a long event, the muscles will tighten up and shorten.
This takes them out of their optimal length so they do not perform as well as they can and increases the risk of muscle injury. Take the time to stretch out at the end of them day and warm up your body with dynamic stretching in the morning. Especially areas that were used a lot during the day. For example, if you did a long distance bike ride, you would focus on your lower back, calf muscle and quadriceps muscles.
What to Do During Your Next Big Trip?
Next time you take on the big endurance challenge, don’t just focus on equipment and logistics, take the time to create a plan to help your body get through the challenge.
Important things that you need to consider: Hydration, Nutrition, Sleep, Massage and Stretching. Take these things serious and your challenge will be more enjoyable and you will decrease the chance of aches, pains and injury.
Rick Kaselj is a personal trainer in Vancouver, Canada that specializes in designing exercise programs for clients recovering from injuries. Rick has trained thousands of clients and completed his Master’s of Science degree focusing on injury recovery. Rick shares with other fitness professionals and exercise enthusiasts, the muscle imbalance strategies he uses to prevent injuries, overcome injuries and bust through fitness plateaus in the Muscle Imbalances Revealed program. He is also an Ironman Finisher, completed the 4300km Pacific Crest Train and mountain biked the 5000k Continental Divide Mountain Bike Rout.
You can get more information about his program by visiting
http://MuscleImbalanceRevealed.com
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