Post Marathon recovery

[Deqlyn]

I tried searching and got 7300 results!

Well, I should say post half-marathon recovery. My last half I recall being pretty out of it the first 3 days in the week. Sundays are my long row day usually 15-16k MWF is 9x1min intervals HIIT 3 sets, and TR are cardio rows of 10k or less depending on feel. What do you guys eat/row after a half or full? Nutrition + next day training?

[lindsayh]

I tried searching and got 7300 results! Well, I should say post half-marathon recovery. My last half I recall being pretty out of it the first 3 days in the week. Sundays are my long row day usually 15-16k MWF is 9x1min intervals HIIT 3 sets, and TR are cardio rows of 10k or less depending on feel. What do you guys eat/row after a half or full? Nutrition + next day training?

recovery from a FM is very different to HM. If in good shape - which seems likely with what you are doing - IMO then just get on with it as usual but avoid the HIIT session - replace with a steady 10km.

[Galeere]

Depends:
After a HM-TT or a FM I take one day rest.
A HM at SS-speed is within usual training parameters so that does not get special attention on the next day.

However, when averaging 10k or more per day special attention is needed regarding food intake. You need to replace most of what is left on the erg. I use a mass gainer-shake directly after training (80% carbohydrates / 20% protein) and try to get sufficient carbohydrate-intake by eating large bowl of cereals at breakfast, pasta at lunch and sometimes in the evening as well as dark bread. Bananas for potassium and mineral drinks/tablets to replace what is lost via sweating.

[Gammmmo]

I've done plenty of protracted efforts in running and cycling, but the longest ergo row I've done is a single HM so I may not be best placed to comment. I will say though obviously it depends on whether you are "racing" the HM/FM or "completing" it and I suspect you have to do a few of them first in order to race them unless you get your pacing hopelessly wrong. With the HM the worst thing I found was slight muscle strains in the back because IMO it is easy to let your form slip when you get tired thus stressing your body differently. Post HM/FM I personally would focus on getting adequate protein as well as carbs, and defnitely ingest your first one in a quickly digestible/absorbable form e.g. drink/gel.

[Chris_Pook_49]

I'm in a bit of a personal charity challenge, rowing 22km a day for 22 days. Didn't do any pre training. Just went really slow. Guess it depends on your exertion. If I go fast to stretch for a PB next day I back right off. Call it consolidation. Or stupidity. Didn't hit our financial target first time around, so doing it again. It is horrid. But lost a stone in weight.

Just take it easy the day after. Row how you feel. No science really. Good luck.

[Deqlyn]

thanks for the input.

I ended up at a 5k today. Last night I ate ALOT of good food and didnt have any adverse effects like last time, which I would call being out of focus/haziness. I assume I underate after the last half I rowed.

[bisqeet]

your body gets used to it...
my post recovery for a HM OTW (on the river Inn in a double) yesterday was...
a recovery HM:



the secret (imo) is the pace. I can do (and have done) 4-5 HM / week @ UT2 pace. the hardest part is dedicating time for your fitness/health regime.
I can't say I am perticular with my diet or post training, just do what feels good.
I do try and hydrate before (usually a 1l water basesd drink) and the same on the side of the erg, but I rearely touch it for HM's
Just listen to your body, if it doesnt feel right - don't force it.
My diet is HP/ LC based, but thats mostly because my daughter is vegan, and its easy to cook one meal for everyone than different meals - so I guess I dont eat a "lot" of meat compared to others...
I do find that taking magnesium helps against musle spasms/cramps, other than that I can't really give you any pointers on the recovery, I don't really suffer (unless you count a sore ass every now and again)...