Recovery time required for ultra-endurance racing
Posted on August 17th, 2010 by Lynda inTraining
Here is another question from my coaching column on mtbracenews.com
How long do you need to recover from an ultra-endurance race? How many can I plan into my race schedule in one season?
The USA Cycling Rule Bookhttp://www.usacycling.org/forms/USAC_rulebook.pdf defines ultra-endurance events as:
6A19. Ultra-Endurance Events: A term used to describe the following types of events lasting more than 4 hours: Marathon, ultra-marathon, 6/ 12/ 24 (etc) hour racing.
The first thing to note is that recovery from a 4 hour race is significantly faster than from a 24 hour solo race.
Race duration or distance is one of numerous variables affecting recovery speed. Many of these variables are under the control of an athlete.
•How rested you were at the start of the race
•How well prepared you were for the specific race effort
•How well you fueled and hydrated during the event
•How much sleep deprivation you accumulated
•How deep you dug during the race: Did you pace to finish comfortably or did you empty the tank for a personal record time?
- •How diligent you were with post race recovery practices: recovery nutrition, sleep, stress management, time to rest, massage.
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