Active Rest & Recovery
By Karyn Dulaney
December marks the end of the calendar year. It also marks the end of most adventure races, aligning with the perfect time to take a few weeks of official postseason training.
Many adventure racers are competing throughout most months of the year, making a relative physical and mental break necessary to prevent injury and burnout. In looking at periodization of training throughout the year, The National Conditioning Strength Association (NCSA) recommends active rest for several weeks after a competitive season before resuming base/endurance training in the off season. During this time, intensity and duration of exercise should be kept low (1).
Exercise should be kept fun, which can be done by meeting up with friends or switching up the regular training routine. Try hitting the climbing gym or taking the pup for a hike instead of feeling obligated to bike or run. Restore life balance and enjoy time with friends and family during the holiday season.
The postseason period is also the time to manage injuries and address nagging aches and pains. Take the time to consult with a doctor or physical therapist as needed, get a professional massage, and start your own self care rehab/prehab program.
While this is not intended to substitute for medical advice, the basic first step of most rehabilitation programs is to restore range of motion and mobility.
Look for more from Karyn Dulaney in the coming weeks!
Haff, G., & Triplett, N. T., Eds. (2016). Essentials of strength training and conditioning. Fourth edition. Champaign, IL, Human Kinetics.
