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Workout of the Week: Back to the Fun of Dryland Training! How to Speed Recovery and Prevent Injury.
By: Alana Thomas (2008/05/14)
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Workout Type: Recovery
Exertion Level: Easy
Skier Level: Any
Technique: N/A
Season: Dryland
Terrain: Varied

Suggested Trails:

Equipment:

Description:

Suddenly it's May again and you are probably finding yourself doing all sorts of fun training that you haven't done much of over the past few months, I know I sure am! The start of a new training season brings the excitement of kicking yourself back into running and biking shape as well as starting to hit the weights a few times a week yet again. I personally find this time of year to be very exciting and motivating but it is not without it's risks.

Suddenly forcing your body to do all sorts of exercises it isn't used to can be very hard on certain joints and muscle groups so it is important to ease back into things gradually.

I personally have decided that I would like to get better at running this summer so have been making an effort to run 3 or 4 days a week. However, I find running to be much more difficult for my legs and joints to recover from than skiing so I started out a few weeks ago by just running twice a week for half an hour to 45 minutes and built up from there.

Another element of summer training is increased time spent lifting weights and trying to build strength. This is another form of activity that may be more difficult to recover from than plain old skiing so it is a good idea to begin with shorter sessions and lower weight in the gym.


Comments:

Injury prevention and recovery is critical during the dryland training season. I find there are a few particular things that help me make the most of my workouts and recover faster so that I can be ready for the next one. I will break them into three categories:

**Pre Workout:
-eating a good meal 1-3 hours beforehand
-being well hydrated
-doing some light stretching shortly before
-having all necessary equipment ready to go
-generally being awake, alert and ready to go!

**During Workout:
-Being sure to do a good warm up/cool down for strength/intensity workouts.
-incorporating some stretching if certain muscles feel tight.
-drinking some water if longer than an hour
-drinking eLoad if it is longer than an hour and a half
-bringing some gel or food if the workout will be 2.5hours +

**Post-Workout:
-Fuel your body within 30 minutes of finishing your workout, this can be food or a recovery type drink (see recpie below!)
-After an intensity workout or hard leg session in the gym I like to take a cold bath. This sounds horrible but it really works! Simply fill your bathtub with cold water and sit in it for 5-10 minutes. I suggest wearing socks and a sweatshirt to minimize the chills but still get the benefit of icing your leg muscles.
-ideally I like to take a nap directly after the cold bath/shower but time does not always permit this.
-stretch! This can be done right after the workout or later in the day. I like to do the cold bath and then do my stretching later on in the evening when my muscles are warmer again.

I hope this can be of some use to you and that you are enjoying the start of the summer season! If you have any questions just send us an email at info@xcottawa.ca and we will get right back to you!

*Alana's Post workout smoothie recpie
in a blender combine:
-1 banana
-1/4 cup frozen blueberries
-3-4 frozen strawberries
-3/4 cup skim milk
-1/4 cup egg whites
-1 teaspoon vanilla extract
Blend until smooth and enjoy!

More Workout Suggestions . . .
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