Training for Recovery and Peak Performance

Dialing it back is as important as ramping it up

As high-performing individuals - whether you are a CEO, a world-class athlete, or a goal-oriented individual with clear goals and priorities, it is easy to get caught in the mindset that if we are not training or performing on “all cylinders”, then we are falling behind.

Admittedly, I am one of these people. Between athletics, medical school, residency, fellowship, becoming a Mom, climbing the ranks in a multi-million dollar medical practice, moving to Florida, and at age 54, starting my own medical practice, I have known no other mindset than “all guns blazing”.

It wasn’t until 5 years ago when I started working with my amazing coach, Erika Snyder that I learned of a skill that was completely foreign to me, and that is, “restraint”. I was tempted to look up the definition. This became front-and-center training through some shoulder problems which required going back to the PVC pipe and focusing on pain-free movement accompanied by some tears and tantrums. But the lesson learned is that exercising restraint when you are training through injuries or being mindful of recovery is a critical skill that pays huge dividends.

As we enter midlife with hormonal and physical changes, greater attention needs to be paid to recovery efforts. Otherwise, if we train “all guns blazing” all the time we may find ourselves, injured, fatigued, and performance slipping away. So we need to “re-write the book” as Mother Nature so eloquently did when she created the menopausal transition.

A more “strategic” approach to training is needed to recapture those performance gains and keep us injury-free. It means spending more time on warm-up and cool-down, deliberate efforts toward mobility sessions, and incorporation of “A zone 2 day”.

Zone 2 training is characterized as “low to moderate cardiovascular exertion and power output that can be maintained for a substantial period of time”*. This translates into working within 60-70% of your maximum heart rate, or at a 5-6 out of 10 rate of perceived exertion (RPE).

The benefits of Zone 2 training include but are not limited to:

• Building aerobic capacity and energy efficiency

• Prevent injury

• Improve recovery

• Weight management

• Improvement in sleep, resting heart rate, and heart rate variability.

*Learn more about Zone 2 training and its benefits in “Why Zone 2 Training is the Secret to Unlocking Peak Performance” by Finn Fielding

Attention to recovery efforts such as regular Zone 2 training will help you break through plateaus and promote longevity in your sport, occupation, and life in general.

This week’s workout is a “twist” on traditional zone 2 training where you go out for a jog or hop on your bike for a low-moderate intensity session. This workout uses a variety of functional movements to achieve the Zone 2 heart rate/exertion range. This approach incorporates strength and mobility work in addition to cardiovascular stimulation and is, in my humble opinion, way more fun than just hopping on the bike or going for the run. Enjoy this one!

Warm Up

5 minutes easy bike, run, brisk walk, or check out the “Chan Warm-Up” from Train FTW

Movement Practice

Take 5-10 minutes to select your options for the workout and practice 5-10 repetitions of each movement. Again, this is a lower-intensity workout so your options should feel relatively easy during practice.

TIP! Team, this is where we need to be mindful of restraint. When switching movement to movement it is tempting to go fast and raise the heart rate. Remember the goal of Zone 2 training is lower exertion maintaining your heart rate in the 60-70% of max range. So breathe and slow the pace of your repetitions as needed to stay in the Zone 2 range.

Workout

3 rounds

• 4:00 ZONE 2 bike, run, row, or box step up on a low box

• 1:00 High plank Shoulder taps

• 0:30 half-kneeling dumbbell (or kettlebell) shoulder press right arm (light-medium weight, easy pace)

• 0:30 half-kneeling dumbbell shoulder press left arm (light-medium weight, easy pace)

1:00 rest

3 rounds

• 4:00 ZONE 2 bike, run, row, or box step up on a low box

• 1:00 Ab Mat Sit-ups (No ab mat? Roll a towel up and place it under your lower back instead).

• 0:30 Oblique twist to the right side (Do not alternate. Starting from the middle using a light plate/dumbbell twist to the right, back to the middle, to the right, to the middle, and so on for 30 seconds).

• 0:30 Oblique twist to the left side (starting from the middle using a light plate/dumbbell)

1:00 rest

AMRAP 12:00 (As many rounds as possible in 12 minutes)

• 100 single under jump rope (easy zone 2-3 pace) or simulated jump rope

• 20 kettlebell swings - swing to EYE LEVEL (alternative: dumbbell swings) - light-medium weight

• 15 dumbbell shoulder press (light to medium weight - all repetitions confidently unbroken)

Cool Down

One thing that so often takes a back seat for busy people is cooling down. But not today! Warming up and cooling down is self-care for your body and mind. Round out today’s recovery workout with a stress-relieving cool-down! #dontskiptheyoga

15-minute yoga for stress relief!

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