Ask The Recovery Coach
Terry Chiplin, B.Sc., Sports Studies
Altitude Trainer & Health and Fitness Coach
http://activeataltitude.com
terry@activeataltitude.com
March 15, 2008
Training Tip #3: A.C.T. and Recovery
I have
previously looked at why recovery itself is so important for
performance and health and the role that nutrition plays in this
process. Next I would like to explain how I use ACT and how I believe
it helps the recovery process in my training.
How I Use
ACT
I mix approximately ¾ of a scoop, or a little over half a
pouch of ACT powder with chilled water in a 16oz. sports bottle. I
shake well to ensure complete mixing, and drink around half the 16 oz.
bottle before a training session. I find that ACT does not give me any
Gastro-Intestinal (GI) or stomach cramp problems found with
other drinks; in fact
I can drink ACT
minutes prior to training, without any ill effects.
I then drink the remainder of the drink after the session has
finished. I then drink another 16 oz. sports bottle mixed in the same
way as in the morning, after my mid afternoon snack.
How ACT
Helps the Recovery Process
ACT is made from all natural ingredients, so that the minerals
and vitamins in ACT are absorbed rapidly into the bloodstream. The low
sugar content also means that blood sugar level is not “spiked,” so
energy and hormone production are not subject to high levels of
fluctuation. I also particularly like that potassium is at a higher
concentration than sodium in ACT – minerals are a vital ingredient in
both energy production and recovery, and potassium plays a key role in
maintaining fluid balance and muscle and nerve functions. It is often
overlooked by drink manufacturers who favor sodium instead, possibly
because an excess of sodium can make you thirsty and encourages you to
drink more!
March 4, 2008
Training Tip #2: The Importance of Recovery
Recovery is
the often the most neglected element of a training program – yet it is
possibly the most crucial.
When you train,
you break down specific cells in your body. Muscles and support
systems develop during the rest and recovery periods between workouts.
Simply put, workouts train your body – recovery periods are when
adaptation takes place and you become faster, stronger, or build
endurance.
This process can
only happen if you factor in appropriate recovery time in your
program. If you simply increase the speed, distance and frequency of
sessions, without regular rest and recovery strategies, your body will
be at risk of illness and injury.
One key
difference for professional athletes is that they often have the time
to factor in recovery strategies.
For many busy working people, putting increased emphasis on training
without scheduled recovery can be counterproductive.
An appropriate
recovery schedule should incorporate passive recovery, active recovery
and supportive nutrition.
February 19, 2008
Training Tip #1: Acclimate Faster to Altitude
I believe the
most important factor that aids faster acclimation is preparation
before arriving at altitude.
Many people
arrive depleted, having increased their acute exercise load in the
belief that they will arrive fitter, and then actually take longer to
acclimate as a result when compared with arriving at a higher level of
fitness. Avoid the temptation to arrive at your high altitude
destination having been hiking and working out right up to the day of
departure. Far better to arrive with a higher level of fitness, based
on accumulated training and exercise.
I recommend using
a system known as tapering as an excellent way to prepare for high
altitude. Tapering has been used by athletes at all levels in
preparation for major events for over 30 years – the physiological
benefits apply as much to slower paced activities, such as hiking, as
they do to marathons or triathlons. The benefits are as follows:
-
More glycogen
stored in exercising muscles
-
Increased density
of red blood cells
-
Increased blood
plasma
-
Enzyme activity
in exercising muscles increased
Tapering, as the
name suggests, involves a reduction in overall exercise distance or
time. I would recommend a taper of at least two weeks before heading
out for the high country. Reduce exercise time or mileage by 40% for
the first week, and around 65% for the second week. Divide the
remaining time each week equally between hard, short hikes or
exercise, and easy work. Your fitness level will increase as a result,
and you’ll arrive prepared for the increased stress of hiking at
altitude.
I recommend using
ACT as a training supplement that not only delivers sustained energy
for endurance activities, but also aids the all important recovery
phase.
This is when the body rebuilds, and physiological adaptations occur
that result in an increase in endurance, strength and speed. Use twice
per day every day and feel the benefits! Enjoy!
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