How to Handle a High Volume of Racing: What to Eat and How to Recover
There is a lot of thought process and planning that goes into my day to day and week to week lifestyle especially during my in-season training. It is extremely helpful and important for me to follow my diet and eating habits. As well as, follow my training sessions with appropriate stretching and recovery routines.
Here are some of my eating habits that I practice.
All of my daily meals and snacks consist of a Protein, a Fat, and a Carbohydrate. (PFC eating!)
My Pre-race meal is always the same: A pork chop, a couple baby potatoes, and brussel sprouts with bacon fat.
My race day nutrition is always the same: A healthy PFC breakfast: sautéed spinach, 3 scrambled eggs, and kimchi.
Depending on distance, my race nutrition is:
Short race- race off of my breakfast or other meals I’ve eaten
Longer race- race with Ultrameal bars and or honey stingers
My post race nutrient is something I am working on this season. Generally there are after race festivities and poor food choices to choose from, so planning ahead is a must. This year the Kingfield race team and I have been successful at making food from the Feed Zone Portables cookbook. This has helped in two ways, one it makes planning not so overwhelming because the workload is broken up; and two it helps my body to get the necessary nutrient replacement after a meal instead of from a bag of greasy potato chips and a bun loaded hot dog.
Here are some of my recovery habits:
On a weekly basis I build in an off day that is meant for mobility and stretching.
After races, I always sit in our Normatecs, especially long races. If you don’t have Normates you can do legs up the wall and/or an Epsom Salt bath or ICE bath.
This year I have also tried to do a day after spin out or come into the gym and do a “Flush” workout to get the blood flowing smoothly through my muscles, which helps mobility and recovery.
I hope this helps you build some race week habits and traditions into your routine. Having a plan and sticking to your plan is one of the most rewarding benefits to your racing and training!