Listen to your body

Recovery is just as important as doing exercise. Some people struggle to get motivated to exercise, others go all out and never stop.

The key is to find a good balance, maintain consistency and listen to your body. A key skill is to work out when your body is tired from a key session or constantly fatigued from back to back sessions and the daily grind.

To assist my recovery from larger sessions (90mins of longer including intensity) I use Synd-X Protein Powder as a base to my banana smoothie.

For most of the athletes I coach, we work off a cycle of three weeks of harder training followed by one week of easier active recovery training. The focus is on sleeping a bit more, spending more time with family and friends, and getting any required treatment such as massage etc.

Recovery Week
Monday Day off
Tuesday 30min power walk + 15mins stretching
Wednesday 30min ergo cycle/rowing indoors incl. 10 sets of 10sec high intensity efforts
Thursday Day off
Friday 20min run walk as 1min run + 1 min walk
Saturday 20min easy swimming mix up the strokes
Sunday Day off

Monday 40min power walk + 15min stretching
Tuesday 60min ergo cycle indoors incl. 10 sets of 1min high intensity efforts or spin class
Wednesday 5mins skipping + 20mins core work + 5mins skipping
Thursday 30min swim set incl. 10 laps of kicking with rest after each lap
Friday Day off
Saturday 40min run/walk at hilly trail incl. 2min run + 1min walk
Sunday 90min trail cycle incl. some hills (incl. protein recovery smoothie if you don’t eat within 1hr post session)