The Power of Recovery
Hello friends,
I’ve made it to the end of semester one at University. It hasn’t been without its challenges, but I’m proud of how I have grown over the past few months.
Balancing Hanscombe Performance, part-time work, training, competing, and studies has been tough. But working on the art and science of recovery has been key.
Recovery is more than just doing nothing after a training session or race, it is a pivotal and prominent part of any athlete’s life.
This week, we’ll explore this further, including the two sides of recovery (physical and mental), and I’ll share science-backed tips you can apply to your recovery strategy.
Mental Recovery
Recovery isn’t one-size-fits-all. Understanding yourself is the key to finding what works for you. For example, some people unwind with a meal out with friends, while others might find that stressful.
Motorsport is uniquely intense, unlike other sports. Every second counts and the stress can build up fast. That’s why mental recovery is critical for racing drivers.
Here are a few strategies that help me recharge mentally:
Journaling: I’ve written over 400 journal entries since 2020, and it’s changed my life. Often, our thoughts stay trapped in our minds, making it hard to process or release them. Journaling allows you to offload your thoughts onto paper, reducing mental stress and creating space for clarity. Just write whatever comes to mind without any real structure or direction.
Purposeful Reflecting: Reflecting on race performances is critical for closure after a race, regardless of the result. By identifying what went well and what didn’t, you can avoid carrying negative emotions into your next race. This structure helps you stay clear-headed and focused.
Find Your “Switch-Off” Activity: Everyone needs a way to disconnect from the intensity of performance. For me, that means reading or writing, and I schedule these daily to prioritise mental recovery. Your “switch-off” might be meditation, hobbies, or something else that brings you fully into the moment.
While mental recovery ensures clarity and focus, physical recovery gives your body the strength and endurance to perform again. Both are essential for sustained success.
Physical Recovery
Recovery starts the moment you finish, and the physical aspect can be divided into three parts: nutrition, sleep, and active recovery.
Nutrition
Rehydration and refuelling are essential immediately after a race or training session:
Rehydrate: Drink 1.25–1.5 liters of fluid for every kilogram of body weight lost during exercise. Adding electrolytes can help replenish lost minerals.
Refuel: Within 45 minutes post-exercise, eat a high-carb snack with protein, such as chocolate milk or Greek yoghurt with fruit. Aim for a 3:1 or 4:1 carb-to-protein ratio.
Follow-Up Meals: Eat balanced meals every 2–4 hours, including low-glycemic carbs (e.g., sweet potatoes) and 15–25 grams of protein for muscle recovery.
Supplements: Consider vitamin D for immune function and omega-3 fatty acids to reduce inflammation.
Sleep
Sleep is critical to keep you functioning at your optimum level, not just on the track. It contributes to energy replenishment, tissue repair, and overall performance. Chronic sleep deprivation negatively impacts reaction times, decision-making, and endurance.
Between 7–9 hours of quality sleep per night is recommended to enhance recovery.
The challenging part of sleep is that if you think about trying to go to sleep, you never will. You can’t directly control the quality of your sleep, but you can take action to enhance it. Here’s how:
Stick to a consistent bedtime.
Limit screen time to 1–2 hours before bed to boost melatonin production.
Create a cool, dark, and quiet sleeping environment for uninterrupted rest.
For a more detailed look at sleep and its impact on sports performance, read this article I wrote on the topic
Active recovery
Active recovery involves low-intensity activities like walking to enhance circulation and remove waste products like lactic acid. A simple 15-minute walk after a race can reduce stiffness and promote recovery.
I also incorporate light stretching and mobility work into my routine, which helps me stay flexible and avoid injuries.
Again, knowing your body is essential to getting this right. Some active recovery sessions could be more intense than others (running instead of walking), or you might not need an active recovery session.
Resource of the week
For a deep dive into recovery and stress management, listen to Exercise Scientist, Dr Mike Israetel the Modern Wisdom podcast. The 2-hour episode focused specifically on recovery and stress management. Dr Mike shared actionable tips on nutrition, sleep, and managing stress to optimise performance.
Watch the video version here, or download it on any podcast platform.
Thanks for reading the 15th edition of the Margins newsletter. Recovery is an essential part of sustainable performance in motorsport. Which recovery strategy will you try next?
