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
Chlorine makes some good recommendations. Let me add a couple to that.
Make sure you are getting enough sleep. I need more than eight hours of sleep when I am training hard, but less when I am not training. Your sleep demands may have increased with your training increase, but your amount of sleep is probably the same as it has always been.
Several of us have experimented with dropping alcohol and caffeine with a positive effect on our sleep. We fall asleep sooner and sleep remains uninterrupted. I have switched to alcohol only on the weekends, so I can get better sleep before my 4:30am wake up for week day swim practice. Someone else has cut out caffeine and alcohol completely to improve their sleep. All three of us were regular evening wine drinkers, and all three of us noticed an immediate improvement in sleep when we cut out the evening wine. A glass of two of wine in the evening immediately resulted in a worse nights sleep.
What does a week of your workouts look like? If you are doing back to back intense sprint workouts, then you can't recovery from that in 24 hours. Either take a day off or do a day of aerobic type/drill work after a high intensity day or two.
Chlorine makes some good recommendations. Let me add a couple to that.
Make sure you are getting enough sleep. I need more than eight hours of sleep when I am training hard, but less when I am not training. Your sleep demands may have increased with your training increase, but your amount of sleep is probably the same as it has always been.
Several of us have experimented with dropping alcohol and caffeine with a positive effect on our sleep. We fall asleep sooner and sleep remains uninterrupted. I have switched to alcohol only on the weekends, so I can get better sleep before my 4:30am wake up for week day swim practice. Someone else has cut out caffeine and alcohol completely to improve their sleep. All three of us were regular evening wine drinkers, and all three of us noticed an immediate improvement in sleep when we cut out the evening wine. A glass of two of wine in the evening immediately resulted in a worse nights sleep.
What does a week of your workouts look like? If you are doing back to back intense sprint workouts, then you can't recovery from that in 24 hours. Either take a day off or do a day of aerobic type/drill work after a high intensity day or two.
