Recovery after a major endurance event, like a multi day expedition race shares similarities with recovering from an injury- it’s a non linear process that requires grace and time. While the intensity of a multi-day race might lessen after the first 24 hours, the lack of sleep takes a severe toll on both the body and mind. Though races aren’t endless (my longest was 9 days), even 48 hours without proper rest demands a substantial recovery period.
The general rule is that the body requires about a week of recovery per 24 hours of racing, while the brain may need nine days or more to bounce back after a five-day stint with minimal sleep. Add travel and jet lag into the mix, and you’re looking at another 3–4 days of recovery.
During my last expedition race in December we slept for only 4.5 hours over 110-ish hours—and not all of it was restful! Sleep deprivation, combined with the physical and mental stress of constant movement, is no small feat to recover from.
Despite the challenges, I cherish these races for the personal growth they bring—physically, mentally, and emotionally. Each race teaches me that I can accomplish incredible things. There’s always a moment when I look at the course and think, How am I going to get through this? But step by step, hour by hour, you find yourself at the finish line. It’s a surreal, empowering experience, much like overcoming life’s other challenges—childbirth, a tough job, or climbing a daunting mountain.
A Better Approach To Post-Race Recovery
After these big events, I used to rush back into training, convinced it would help me feel better and preserve my fitness gains. I was wrong. Diving back in too soon often led to stress, injury, illness, and depression/ burnout. Now, I focus on rest, nutrition, and self-care while incorporating active recovery. I also give myself time and space to feel all of my post race feelings, knowing that it’s my mind and heart restructuring and processing all that I went through. Below are my key tips and tools for recovering smarter, not harder.
Recovery Tips
1. Active Recovery
Rest doesn’t mean lying on the couch all day. Incorporate gentle movement for at least an hour daily, like yoga, physical therapy, hiking, skiing or an easy bike ride. Movement increases blood flow, boosts serotonin, and helps combat post-race blues—especially if you get outside. After two weeks of what we call “Active Recovery” we then start to ramp up to some zone 2 workouts with a little zone 4 spikes added in. If these feel good and don’t drain our energy for the rest of the day, we know we can keep doing these work outs with ample rest in between. If we feel too depleted, we know we are still in chill mode and need a few more days of zone 1/ walks and light spins before we start up again.
2. Sync Your Sleep Cycle
Travel and sleep deprivation can wreak havoc on your sleep schedule. When you return, go to bed early and stay in bed for at least 8 hours. Rise with or before the sun, and spend time outside first thing to reset your circadian rhythm. Be prepared for your sleep to be off for a few days, but try to stay up until it gets dark if you can. Taking naps, or being too sluggish during the day will make getting back on to your time will only keep you off of schedule for longer.
3. Embrace Heat Therapy
Saunas, hot baths, or hot tubs are excellent for muscle recovery and signaling your body to relax. Contrast therapy—alternating 10 minutes in a sauna with 2 minutes in a cold plunge—is highly effective. However, avoid cold exposure if you feel under the weather or if it feels like it is stressing you out.
4. Hydrate
Proper hydration is critical. Include tea, electrolytes, or water with a pinch of salt and lime to maintain balance. A helpful habit: keep a water glass in the bathroom and drink a glass every time you use the restroom.
5. Prioritize Nutrition
Post-race, transition from processed fuel to whole, nutrient-rich foods. Load up on salads, vegetables, fruits, and protein to replenish your body. Portable protein powders like Gnarly Protein are lifesavers for recovery on the go, but real food is always better if you have the time to prep. My favorite is chicken salad sandwiches or chicken soup/ broth in the winter months.
6. Stretch And Roll
Daily stretching and foam rolling are vital. I’ve improved by keeping my roller next to my yoga mat, ensuring I use it after stretching. Even 5 minutes makes a difference.
7. Journaling
Document your recovery journey. Write down your physical and emotional state each day—it’s invaluable for recognizing patterns and learning what works best for you. This will also help for the next time you are on this path after a big race or event. I often forget (as most humans do!) what I felt like and so looking back at how I felt and what I did that worked helps me big time for the next time around.
8. Take your time don’t rush your recovery
This honestly is a hard one for me. As I am often feeling really good in my body right after a race, however it usually is left over adrenaline. If I lean into it and let myself go on a big run a day afterwards, I usually pay for it big time as it stunts my recovery a few days. I also find that if I rush back into my training and “life” as it was, I don’t give my emotions and mind time to process and assimilate everything that I went to. After all, during these big events, I am working HARD emotionally and physically – and I am changing! Letting my whole body catch up really helps me reap the benefits of all the work that I just did.
All in all, recovery is as important as training itself. Taking the time to care for your body and mind ensures you come back stronger and ready for the next adventure! For me, mine is just around the corner, so I will be going through this same process in a few short weeks!
What are some of your favorite recovery tips and tools???
