If you have been following the blog over the last couple of months you are aware that back in February I started using the RESTWISE Recovery, Science and Technology program.
The tagline that RESTWISE uses is simple.
Superior performance through intelligent recovery.
They have developed a program that takes the science of recovery out of the lab and puts it in the athlete’s hands. Each day you answer a brief series of research-based questions, enter data from a pulse oximeter (which measures your resting heart rate and blood oxygen saturation) and the resulting Recovery Score will quantify your body’s state of recovery.
If you missed it the first time – click HERE for the product review and the details on how the RESTWISE system functions.
In a nutshell, the athlete enters their data into either a web interface or an app on their smart phone/iPad and the feedback is teturned immediately in the form of a score out of 100%. The tool also provides a date range snapshot graphically for you to see any trends that are developing.
Below is a look at my RESTWISE Recovery scores for the two-week period of April 14 through April 27. Essentially my final two days before the Boston Marathon through my post-race recovery period.
The chart is very powerful as you can clearly see I was operating at the 90%-100% level leading up to Boston, poised for a breakout performance on race day. I had completed a tough training schedule, set PR’s at both the 10K and half-marathon distances and was hitting all of my intervals leading up to April 16th.
The weather of course on race day reaching 87 degrees made racing impossible, so it looks as if we will never really know what we would have done at Boston in 2012 had we had neutral conditions.
The day after Boston, even racing at reduced intensity decreased my recovery score down by 40%. As each day progressed as I was resting, getting my sleep and recharging the batteries, my score returned to 80% three days after Boston and I went for a short 2-mile run. Another rest day and I was back to 90% and resumed my training.
As I worked through my recovery training schedule, gradually adding miles on the run, swimming and cycling I am now back operating at 100% and ready for this weekend’s workouts.
Open Water Swim Friday.
8 Mile Run Saturday.
10 Mile Run Sunday.
The new week kicks off with 15-Miles on the Tri-Bike Trainer on Monday morning with another Open Water Swim in the afternoon.
As we continue to move the needle forward this week and our Triathlon Race Season begins on Sunday we will be trying to balancing swim, bike, run and strength training workouts each week. Over the next several months we will be racing 5 triathlons and four running events depositing us to the starting line of our first Half-Ironman in October.
Having a well-balanced training plan is important, but so is making sure that I say flexible in my approach. I will have never pushed my workouts to these limits from a total mileage standpoint on the bike and the swim. The run mileage while very much within my previous margins, will feel much tougher with the additional cross training.
RESTWISE is going to play a key role in my preparation for Texas Ironman 70.3. When my recovery score dips down to the 60-70% range I am going to listen to my body, my mind and the science and back things off. Move workouts around when needed and reduce the intensity of those sessions so that my body will not only experience the increased workload – but to truly benefit from it. I need to allow the proper rest so that my body can in fact adapt to that increased intensity and grow stronger from it.
That is the key to leveraging RESTWISE effectively. Knowing when your body is in need of a reduction in intensity to rebound, recover and grow stronger. It also gives you a strong indicator that even though you had a tough workout yesterday or the day before – you are still operating in a recovered state (80-90%) that will allow you to continue training hard, to keep pushing.
Afterall, that is what we do.
We work hard, break ourselves down, give the body time to repair and reload, ADAPT – then grow stronger.
By the time we reach the edge of Decker Lake on October 28th and prepare for our first 1.2 mile swim in race conditions – I expect us to be absolutely in the best shape of our life. Physically and mentally ready to go out and absolutely hammer the swim, bike and run to make an honest attempt at breaking 5 hours in our first Half Ironman event.
I have to do the work, of that there is no question.
But it is a great feeling however knowing that RESTWISE has my back. Thanks guys.