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4 Ways to Improve Recovery | Training Over 40

How to improve your recovery when training over 40 with Tom Randall.

Now that I am in my 40’s, my time to recover from sessions is most definitely longer than it was when I was younger. 

Whilst this is a common occurrence as we age, it is important to remember that everyone is very different, and recovery time is always a super individualised thing. 

However, if you’re finding that your recovery time is taking longer, then here are a few tips to help you be the best athlete you can be!

1. Acceptance 

This first tip might sound like an easy or obvious one, but for many of us it’s not!

Simply put, we must accept the fact that we need more time to recover from certain sessions. The more you ignore this and continue in the same way, the less you can improve and also increasingly put yourself at risk of things like injury or burnout. 

2. Increase Frequency of Recovery

This is crucial as we age. 

For example, as an athlete, double days are common and also pretty fun! But as I’ve gotten older they have become less valuable as recovery becomes an even bigger part of my overall strategy. 

By reducing double days, I am able to increase recovery time, allowing me to plan quality sessions and allow more time to recover from those sessions. 

3. Watch Your Nutrition & Sleep 

Sleeping and eating well is not going to mean that you are suddenly able to recover like a 20 year old again. 

But we should still pay close attention to these and ensure we are sleeping and eating in a way that aids our recovery and does not hinder it. 

4. Plan Trips & Projecting 

So you probably did this before to a point, however I have found that as I’ve gotten older it’s now unrealistic to turn up for a trip and do 2 days on, 1 day off.  

Now I’m strict and do a bit more planning for rest days and communicating to those I’m climbing with what my structure will be.

For example…

  • 1 day on, 1 day off
  • 2 days on, 2 days off

It takes a bit more planning, as well as a bit of willpower not to get sucked into the group psyche and go to the crag anyway. Be strategic and you will get better results out of your trip!

Conclusion: How to improve recovery when training over 40…

  1. Accept that you might take longer to recover as you age.
  2. Increase frequency of recovery by taking more days to recover after performance.
  3. Keep an eye of your nutrition and sleep; eat well, nourish your body and make the time in your life for a good nights sleep.
  4. Plan recovery time into your trips to see results!

If you want help managing your time and planning the right training for your schedule, our 100% customised Performance Coaching Plans could be exactly what you need!

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