Recovery during high volume training

High volume training such a a long weekend training spike, or training camp generally means a higher volume than your ‘normal’ training week looks like – essentially a ‘spike’ in your training, overloading your body above where it has been training, with the aim to reap the benefits in the coming weeks. BUT – yes there is a but, recovery is just as important ats the training itself during this time (well anytime really!)

We should all know by now, that recovery can be the key to success BUT how many are really taking the time to recover properly? During a high volume weekend such as the one many of our athletes are taking on over this Queens Birthday Weekend as part of our Ironman Challenge, the emphasis on recovery really needs to be ramped up so you can ensure you recover well and in preparation for your next session/s AND reap the rewards in the weeks to come.

So I share my post training recovery routine to help you gain the most from your training spike.


This example is based around a high volume training focus such as this weekend or even key long brick sessions. It is not intended to be completed after every session, every day of the week (although if you are a pro, you probably are!) đŸ˜‰ but you can certainly take elements from this and adapt to your daily routine. 

SNACK: Finish your long / key session and grab a recovery drink or snack to have as soon as you can post session. An example could be a smoothie with a form of protein, good fats and carbohydrates. (think banana peanut butter, chia seeds, protein smoothie…) A pancake or two, yoghurt and berries etc 

LEGS UP: Set yourself in ‘legs up the wall‘ pose to start the recovery process while you cool down. 

ICE: Take a 10 minute ice-bath or cold river / ocean / body of water soak. Ideally include some slow movement/walking in the water rather than just standing / sitting still. Keep upper body warm with clothing/towel. 

WARM UP: Have a warm (not super hot!) shower

STRETCH: 10-15 minute stretch / roll, and / or our follow along to our purposefully designed
post session flow designed to downregulate the body.

REST: Sneak in a 30 minute nap – (we can all dream hey?!) đŸ˜‰ or a relax on the couch with the legs up now or even later in the day. 

EAT: Consume a meal with a combination of quality protein, carbohydrates and good fats (think eggs, sweet potato / sourdough, avocado, greens – all the good stuff!) đŸ˜‰ Even easier is a pre-made vegetable quiche, throw with a side salad and you are done. Just make sure your meal is balanced with a combination of each macronutrients. 

SLEEP: Go to bed with enough time to get ~8 hours of quality sleep Eat well, sleep well and recover fast – your body will thank you for it, and your training will benefit ! 

Leave a Reply

Your email address will not be published.