All about recovery
Recovery as an advantage for Long Course Weekend Belgium
At Long Course Weekend Belgium you often build up training load for weeks. Swimming cycling and running all place heavy demands on your muscles connective tissue and nervous system in their own way. During the weekend itself you also add the challenge of multiple consecutive days.
Many athletes mainly focus on training more. But you do not get better during training. You get better in the phase after it. Recovery is the moment when your body returns to balance becomes stronger and gets ready for the next stimulus. Those who skip recovery feel it sooner or later. Heavy legs stiff shoulders poorer sleep less enjoyment and eventually a higher risk of injuries.
That is why we work together with BLACKROLL® as a recovery partner. Not to sell you a checklist but to help you train smarter and recover better with practical tools and routines.
What recovery actually means
Recovery is everything that happens in your body after it has been stressed. It goes far beyond simply not training.
Recovery includes for example
- Lowering muscle tension
- Stimulating circulation
- Replenishing fluids and minerals
- Letting your body calm down including your mind
- Getting ready again for a new training day
There is passive recovery such as sleep and real rest. And there is active recovery such as conscious movement loosening up stimulating circulation and restoring mobility. The strongest approach is almost always a combination of both.
Why recovery is so important in swimming cycling and running
Each discipline has its own typical tension points.
In swimming
Shoulders chest and upper back can become tight. A supple upper body helps you move more efficiently and waste less energy.
In Cycling
Hips thighs calves and lower back often take a beating especially when you sit in the same position for a long time. Good recovery helps you process that load more quickly.
After running
Many athletes feel it in their calves shins and the front of the thighs. A smart recovery routine helps your body feel light again sooner.
The goal is not to do everything perfectly. The goal is to arrive at the start feeling fresh and to help your body digest the load of multiple days more effectively.
Practical recovery tips you can apply right away
1. Do a short warm down
After an intense training or race a few minutes of easy movement is often the best start to recovery. Think of walking it out or light spinning on the bike. Your body then switches more smoothly into recovery mode.
2. Release tension with foam rolling
Foam rolling is popular because it is simple and easy to fit into your routine. You slowly roll over the muscle groups that were most stressed. Not rushed but with attention. BLACKROLL® offers different rollers and balls from large to very targeted so you can address both big areas and small trigger points.
3. Use structured routines instead of random rolling
It often feels better to follow a clear sequence. BLACKROLL® offers exercise routines per sport and per goal which is helpful if you do not want to second guess what to do. Discover them here.
4. Also consider compression during heavy weeks
Some athletes like compression after heavy load for example to make their legs feel lighter and to create a clear recovery moment. BLACKROLL® also shares clear guidance on this and on when compression is best used.
Sleep is the foundation of recovery
You can do a lot with tools routines and smart timing but sleep remains the base. Poor sleep makes training feel harder slows recovery and makes motivation more fragile. Good sleep does the opposite.
A few simple habits that often already help
- Choose a fixed evening wind down routine
- Make sure your bedroom is cool and quiet
- Drink enough during the day since dehydration can affect sleep
- Limit bright screen exposure shortly before bed
Sleep does not have to be perfect. It is about the average over your week. Small improvements often already make a big difference in how you feel during training weeks.
Free webinars with BLACKROLL®
Because recovery only really works if you understand it and apply it we are organizing two free webinars together with BLACKROLL®.
- Wednesday March 11th, 20h00
Tools and tips to optimize your recovery. You will learn what active and passive recovery are when to use each and how tools such as foam rolling compression boots Booster and fascia gun can support you during training weeks and around the event. - Wednesday april 15th, 20h00
Sleep as the foundation of recovery. You will discover why sleep has such a big impact on recovery and performance and what you can practically do to sleep better during busy training periods and around Long Course Weekend Belgium.
Meer inspiratie, oefeningen en routines
Want to get started right away with short routines per sport and per goal. Check out the BLACKROLL® exercise routines here.
Want even more inspiration and variation. With the free BLACKROLL® app you get access to more than five hundred exercises with and without tools.
Recovery makes your training worthwhile
Long Course Weekend Belgium is about your challenge your weekend your mix of disciplines. With a smart recovery routine you can get more out of your training arrive fresher at the start and enjoy every day more.
BLACKROLL® helps you take greater ownership of your health wellbeing and performance. With tools routines and knowledge that fit the lives of athletes who want to move forward while staying sustainable in how they move.
