I am a 56-year old Masters swimmer. I have been a masters' swimmer for 25 years and have been active, again, this time, for five. I am increasing the distance I swim each workout for the month (Now at approximately 25 miles a month). I am having a difficult time with recovery. Throughout the day I swim, I am tired and my muscles worn. Sometimes the "hang over" last through a second day.
What do I do to get to this "next level'? What do I do to help my recovery?
Thank you.
Parents
Former Member
Few things to consider here:
1) You may not be eating enough calories to support your new activity level. I would suggest bumping your food intake in the form of carbs and protein.
2) Be sure to take in a meal before your swim, ensuring that it contains a good dose of carbs. If it is liquid, a half hour before. If it is solid, then 1- 2 hours before.
3) If you are working out longer than 2 hours, taking in some form of recovery drink/gel during your swim, will help alot.
4) After your workout, follow up with a regular meal. If you are really on empty, this can be immediately in the form of a liquid protein/carb drink. Otherwise, you just have something solid when you get home.
On a final note, depending on your workout schedule, it does not hurt to carb up the night before a scheduled swim workout. That will help restore some of your glycogen stores and give you more energy and power for your swim.
Few things to consider here:
1) You may not be eating enough calories to support your new activity level. I would suggest bumping your food intake in the form of carbs and protein.
2) Be sure to take in a meal before your swim, ensuring that it contains a good dose of carbs. If it is liquid, a half hour before. If it is solid, then 1- 2 hours before.
3) If you are working out longer than 2 hours, taking in some form of recovery drink/gel during your swim, will help alot.
4) After your workout, follow up with a regular meal. If you are really on empty, this can be immediately in the form of a liquid protein/carb drink. Otherwise, you just have something solid when you get home.
On a final note, depending on your workout schedule, it does not hurt to carb up the night before a scheduled swim workout. That will help restore some of your glycogen stores and give you more energy and power for your swim.
