{"id":32483,"date":"2012-10-31T17:53:18","date_gmt":"2012-10-31T22:53:18","guid":{"rendered":"http:\/\/news.swimmingworldmagazine.com\/uncategorized\/2012\/10\/recovering-effectively-during-holiday-training\/"},"modified":"2014-07-29T02:45:52","modified_gmt":"2014-07-29T09:45:52","slug":"recovering-effectively-during-holiday-training","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/recovering-effectively-during-holiday-training\/","title":{"rendered":"Recovering Effectively During Holiday Training"},"content":{"rendered":"<p>PHOENIX, Arizona, October 31. AS the Holiday season approaches, competitive swimmers everywhere start preparing for the most challenging time of the year: peak week. It can be a time filled with yardage in the tens of thousands, wrapped up in monster sets concocted in the laboratory of a mad-scientist-slash-sinister-swim-coach. For a period of time, coaches challenge their swimmers&#039; capabilities and push them to their limits, both physically and mentally.<\/p>\n<p>Rather than worry yourself sleepless anticipating the workload (believe me, you WON&#039;T swim faster tossing and turning at night), instead, prepare to do everything you can to recover between marathon swimming sessions. <\/p>\n<p>Recovery is most effective when viewed as a three-part puzzle:<\/p>\n<p>-Getting adequate nutrition to have the energy to take on the workout: eat a balanced diet of complex carbs, protein and fruits and vegetables.<br \/>\n-Getting plenty of sleep to aid in recovery: never say no to a nap!<br \/>\n-Paying attention to your body&#039;s signals: soreness, tightness and fatigue. <\/p>\n<p>Of the three, many swimmers find that the hardest piece to fit into place is paying attention to their body&#039;s signals during heavy training. It is not enough to eat and sleep between swimming practices; instead, swimmers must recognize when sore, tight and stiff muscles need extra attention. <\/p>\n<p>To minimize recovery time and maximize efficiency in the pool, many athletes look to <a href=http:\/\/swimshop.swimmingworldmagazine.com\/p\/1183\/recovery-massage-training target=_blank>the benefits of massage<\/a> during periods of heavy training. <\/p>\n<p>Lactic acid and other toxins build up in muscles during training, causing fatigue and tightness. Massage is one of the best ways to jump-start the lymphatic system to remove the build-up of toxins caused by heavy training. Tight muscles need to be stimulated to increase blood flow, remove toxins and start the recovery process. <\/p>\n<p>Even if you don&#039;t have access to a licensed massage therapist, an easy solution to increase blood circulation to muscles and speed recovery, is by <a href=http:\/\/swimshop.swimmingworldmagazine.com\/p\/1182\/recovery-massage-training target=_blank> &#8220;rolling out&#8221; your tight muscles.<\/a><\/p>\n<p>You can personally apply pressure to tight muscles, or have a friend do it for you in places that are tough to reach. Using products such as <a href=http:\/\/swimshop.swimmingworldmagazine.com\/p\/1181\/recovery-massage-training target=_blank>The Stick<\/a> will have added benefits, because the tough core will be able to penetrate deeply into muscles, increasing circulation to problem areas. <\/p>\n<p>With adequate sleep, nutrition and paying attention to areas of your body that need extra attention; you&#039;ll be able to recover fully for any challenge set your coach may throw your way!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>PHOENIX, Arizona, October 31. AS the Holiday season approaches, competitive swimmers everywhere start preparing for the most challenging time of the year: peak week. It can be a time filled<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,18,4],"tags":[],"class_list":["post-32483","post","type-post","status-publish","format-standard","hentry","category-featured","category-coaches-education","category-zzzzzzzzz"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Recovering Effectively During Holiday Training - Swimming World<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/recovering-effectively-during-holiday-training\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Recovering Effectively During Holiday Training\" \/>\r\n<meta property=\"og:description\" content=\"PHOENIX, Arizona, October 31. AS the Holiday season approaches, competitive swimmers everywhere start preparing for the most challenging time of the year: peak week. 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