this week I’ll have 4 athletes competing for team champs in 100 and 200, sat and sun.
How can I help recover/ preparedness for the 200 on next day?
I suppose to have a long cool down after 100, AIS stretch/spine unloading and hot/cold shower.
For the next day, hot cold in the morning, then usual warm up.
[I have just basic massage skills, should I have a light slapping warming up massage before 200, or suggest some light relieving massage after 100?( or rolls on a ball, or similar…do not want to lower tone too much)
I would like to know this also. I have a 100 and maybe a 200 next fri then sat I have 100 pre and finals. What recovery methods should I use.
On top of what you’ve said, I’d say make sure the nutrition is really good, get in carbs quickly after the meets done + protein. A lot of sleep. Contrast showers, do 60 seconds on and 60 secs off 2-3x at the start and at the finish as well.
I would reccomend getting a stimulant in as well before races, especially day 2 where fatigue is more present.
yeah…carbs + protein,almost forgot:)
Supll…he uses arginine and beta alanine…stimulants, could be caffeine tablets on the second day?
LOL, I read your title and my first thought was that 100 to 200 races in 2 days is an awful lot. Try to only run 100 if you can!
Do you guys think the use of ems would be good for recovery after the first day.
It is possible to pulse lightly with EMS before bed. Contrast showers are a must. the supps listed are good and a bit of caffeine can help but be careful to keep sugar out. Sometimes you get a crash from the sugar at a bad time. If you have experience and have no problems with sugar in it at your usual timer- go ahead.