Save this for later or share this with someone who may be struggling with this 👏🏻

I raced a (very hard) 40k this past Saturday. I have lifted 2x, done 0 running & am focused on my next training phase. But how do we do this!?

First, we love to think that recovery is super fancy & complicated. It isn’t. Time = recovery. But we CAN give our bodies the tools they need to do their job during this time!

The biggest of these are:
1️⃣ Food
2️⃣ Sleep
3️⃣ Rest (aka not going right into full steam ahead training again😉)

First — go to bed earlier, take a few days off, go for walks, let your body chill out.

When it comes to nutrition if you have a solid eating pattern with training it won’t look much different! Keep protein high, focus on all the nutrients your body needs & don’t slash carbs right away as your body is refilling it’s stores post even + recovery. Keep your needed supplements in your routine. You may be a little less hungry if it was a longer duration race/hike. That’s normal. Liquids are your BFF!

Training is what trips most people up. First — no you don’t have to workout at all after a HUGE mentally challenging event. I’ve taken full weeks off after big ultras. The rule of thumb is 1 day off for every 10 miles ran. Just … don’t be stupid.

With lifting I like to take what I call the reverse taper approach. The same way your volume & intensity slowly drop as your training increase, you do that, but backward. Basically slowly increasing your intensity (RPE) and volume (reps/sets) back into your normal or anticipated training volume!

This allows you to also use self exertion to pick your weights so you’re working with your recovery & not forcing it to be more than it is!

I hope this helps! For more info or links to @insidetracker or @legion hit the link in my bio. I’m not a big over tester but am pro test not guess with your specific supplements (as demonstrated here). & am very pro 3rd party tested sports supplements for recovery!

DOCLYSS saves 20% or double bonus points at @legion !

Posted Mon, August 23

Hey, I'm Lyss!

I’m Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. I am here to bring science to your training in a no-nonsense way. I have helped thousands of women crush big lifting goals, cross race finish lines, and even do both. I’m here to help you do the same!

Get the free macro calculator

Thank you for subscribing!

Train with me

Looking for running plans?

Related Posts

Meet Doc Lyss

Exercise Scientist, ultra runner, lifter, human.