November 16, 2017 – Masters Program 4.0

Recovery Day
Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better; please refer to the Competition Program for the swimming session)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

OR

Four sets of:
Assault Bike x 5 minutes @ 60/50 RPM
Shoulder Stretch of your choice x 2 minutes
Hip Stretch of your choice x 2 minutes

NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery

Mobility
Spend 15 minutes mobilizing problem areas.

Inflammation Maintenance
Take an epsom salt bath, use an e-stem on the recovery setting or hit up a jacuzzi to promote recovery.

Nutrition Preparation

* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.