Sport scientists have known for some time that the best way to prepare the body for the strenuous demands of competition is to employ a tapering process in the week(s) preceding the big event. A taper involves a dramatic reduction in training so that the muscles are given a chance to reach full or near full recovery, and for muscle glycogen levels to reach their maximum storage capacity. But, during the taper period, training must be sufficient enough to avoid the onset of detraining which can result from the prolonged absence of training stimulus.

The goal of a taper is to foster a peak in performance through the careful balance of rest and recovery. Most coaches agree that the best option is to reduce training volume, but maintain or even increase intensity. The decrease in volume allows for recovery and regeneration of muscle tissues, while the usage of short, highly intense intervals is sufficient for maintaining fitness.

There is plenty of good information available on the benefits and methodology of peaking and tapering. But surprisingly, there is little said about what to do after a marathon / long distance event. And with the New York 100K and Athens to Atlanta 85-mile road races fast approaching, I thought this might be a topic worthy of discussion. In the same way that a good taper is an effective way to enhance performance on race day, a reverse taper is the best way to promote recovery and healing of the muscles. But what exactly should you do? Well, let’s start from the moment you cross the finish line.

Finish

Do your best to avoid sitting or lying down immediately after finishing, no matter how tempting it is. Once you get off your feet, you will find it very hard to get going again. Try to keep skating (or at least shuffling) for 5-10 minutes so that heart rate and muscle blood flow remains elevated slightly (to help remove toxins and metabolic waste products). The other option (which will be appealing if your feet are screaming to get out of your boots) is to remove your skates and just walk.

Get yourself into some clean, dry clothes as soon as is convenient, and begin rehydrating and refueling right away. Even if you managed to keep hydrated during the race itself, your body will still require an elevated fluid intake for several hours. Water, sport drinks, or fruit juices will do the trick. You should also try to begin consuming carbohydrate-rich foods as soon as you can. Bagels, bananas, energy bars, fruit, yogurt, whatever you can get a hold of.

The next 6 hours

Load up on carbs for dinner, and consider adding extra protein to your meal. Protein synthesis and muscle rebuilding will begin the minute you finish the race, and protein is a required element in this equation. Continue rehydrating with water and juices. Try to avoid coffee (caffeine) and alcohol (even if you are celebrating) as both are diuretics and will only serve to counteract your re-hydration efforts.

Before bed, soak in a warm bath for 10-15 minutes and perform some light stretching. Light massage is an option, but not recommended if your legs are very sore. If you are experiencing any localized tissue inflammation / swelling, apply a cold compress or ice for 10 minutes.

This is a good time to reflect on the positive aspects of your competitive experience. Even if you aren’t thrilled with your performance, try to extract and focus on only constructive thoughts.

The next 48 hours

Studies with marathon runners have shown that athletes who engage in full rest following a long race outperform those who begin running right away. Translation: I recommend that you do not skate for at least several days after the big race, even if you feel up to it. Instead, go for a slow 10-15 minute walk. This will increase muscle temperature, heighten local blood flow (bringing more oxygen to the damaged tissue) and enzymatic activity, and help promote healing and tissue rebuilding. Once you’re warm from walking, stretch the muscles lightly (do not overstretch). Only stretch to the point of mild discomfort. If a certain stretch causes pain, back off, you will do more harm than good. You should also keep eating carbohydrate and protein rich foods, and maintain an generous fluid intake.

Day 3 post race

By this point you will have a pretty good idea of how your body is coping with the muscular trauma induced by the race. Experiences will vary. Some will still be very stiff and sore, and may have trouble walking without pain and discomfort. Others will feel quite fresh and ready to skate again. You’ve got to employ a measure of common sense in order to decide the most appropriate course of activity. For those who still feel the effects of the race, I recommend a walk / stretch similar to yesterday’s routine. For those who feel their muscles are in a good state of repair, a light bike ride or skate could replace the walk. If you choose to skate, keep it short (10-20 minutes) and easy (50-60%). You should not be looking for a good workout. The objective is to just warm up, increase muscle blood flow, and prepare for stretching.

Remainder of Week 1

Muscle tissue is broken down after a long race, and time is required to repair the damage. I recommend that you stay off your skates for a few days, or skate short and easy. Towards the end of the week you can get back on the skates, but listen to your body. If you don’t feel ready to return to action, don’t. During this time, be sure to continue eating a balanced diet, get lots of rest, and stretch daily after a light warm up activity.

Week 2

By week two you can get back on your skates and begin gradually increase both volume and intensity...but not to pre-race levels. You can start to re-introduce tempo workouts so long as your body appears ready to handle the stress. Be sure to give yourself more recovery than normal after a hard workout, and take an extra day of complete rest each microcycle (week). Listen to your body, monitor your resting heart rate, and at the first sign of prolonged fatigue or elevated morning heart rate, back off and take a few more days rest. Individual reactions to recovery and adaptation can vary greatly, so you’ve got to employ a little common sense in gauging your progress back towards pre-race status.

Week 3

If you have another race approaching, by now you can probably return to training levels / intensity that were employed before the big race. Be sure to taper off (volume) again the week preceding the next event.

Photos © Harm de boer