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Workout recovery for over 60

ZVP6H

I swim about 1600-2000 meters (short course) a couple of times a week, sometimes three. I'm looking for advice on how to improve my recovery. While I'm working out I feel great, but after, and for a good 24 hours after, I feel completely wiped out. I find it difficult to sleep after a workout (takes the form of waking up a lot during the night), which feels so counter-intuitive if I'm so spent and feeling good about it. 

I have never taken vitamins or supplements, only because I've never felt I needed to. But I figure I must be nutritionally deficient in something. I'd like to improve these recovery periods. Any advice?

Parents
  • 0

    I'm 65, swim 4,000 yards 3-4 times per week during the winter and find myself hungry all the time! I'm trying to find a nutrition routine that doesn't hurt my muscle recovery, or training strength, but doesn't just add worthless carbs because I'm hungry. Suggestions? I also find that my shoulders get bulked up after a swim and, being a side sleeper, its uncomfortable to sleep on my side(s) the nights of a long workout.

    If I swim further than about 4,000 yards, my recovery time is starting to take longer. I've found that 4,000 yards is my ideal distance (at a casual pace). Recovery is reasonable - doesn't interfere with normal routines and work. My workouts take 1-/14 to 1-1/2 hours.

    For the hydration questions in this thread, I have found that drinking a lot of water in the morning, especially on the days I have a workout scheduled, significantly helps to reduce foot and calf cramps. I tend to like black iced coffee right after a long workout, probably because I get a caffeine boost, but I try not to over hydrate in the evenings (for the reasons mentioned in this thread). During my workouts, I generally sip through 28oz of half water half Gatorade (1 large water bottle). I also often will consume 1 GU energy packet after about 60 minutes of swimming. That helps me to finish strong.

    During the warmer weather, I bicycle.

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  • 0

    I'm 65, swim 4,000 yards 3-4 times per week during the winter and find myself hungry all the time! I'm trying to find a nutrition routine that doesn't hurt my muscle recovery, or training strength, but doesn't just add worthless carbs because I'm hungry. Suggestions? I also find that my shoulders get bulked up after a swim and, being a side sleeper, its uncomfortable to sleep on my side(s) the nights of a long workout.

    If I swim further than about 4,000 yards, my recovery time is starting to take longer. I've found that 4,000 yards is my ideal distance (at a casual pace). Recovery is reasonable - doesn't interfere with normal routines and work. My workouts take 1-/14 to 1-1/2 hours.

    For the hydration questions in this thread, I have found that drinking a lot of water in the morning, especially on the days I have a workout scheduled, significantly helps to reduce foot and calf cramps. I tend to like black iced coffee right after a long workout, probably because I get a caffeine boost, but I try not to over hydrate in the evenings (for the reasons mentioned in this thread). During my workouts, I generally sip through 28oz of half water half Gatorade (1 large water bottle). I also often will consume 1 GU energy packet after about 60 minutes of swimming. That helps me to finish strong.

    During the warmer weather, I bicycle.

Children
  • 0 in reply to wsmedley

    a few thoughts (68 YO doing similar workouts) -  I agree on the idea of hydrating before the workout.   If you have issues with cramping,  at your next physical have the MD review your sodium and potassium levels to see if you are on the low end of the acceptable range.  (could be an early indicator for kidney function) I don't really need to drink a lot during a work out  if I've hydrated prior - maybe 16 oz tops.   As to being hungry,  that may be related to hydration or blood sugar levels so again worth note this to your MD.   I do find taking in a protein rich snack or meal right after swim really helps - after a 7 AM practice, my go to is egg/ham/cheese on a bagel.  Not a fan of Gatorade due to its sugar content.   Your workout itself probably burns about 1000 calories top, and your blood should have 1500-2000 in glycogen stories so you shouldn't be bonking (not to say you won't get a benefit from a sugar rush from a drink or energy packet).    As to side sleeping,  you may want to work in a stretching routine following your long work outs.  I use a foam roller - lay on the roller set vertical down your spine, then do sets of range of motion exercises (check Youtube) two arms vertical reach,  two arm rotates (arms by side then rotate upward forcing hands outward until you are reaching over your head (think streamline position) then do alternate arms.  Next you can do is some dry fly motions in both directions - ie reach over your head then mimic a fly recovery.