Welcome to the final installment in this eight-part series covering the 115 things you need to know as a Primal Endurance athlete.

In the previous seven shows, we discussed aerobic training and how to build your aerobic base, using the method of periodization to minimize the overall stress load on your body, how to escape Active Couch Potato Syndrome, and more, and in this episode, it’s all about recovery. Tune in if you want to learn about the most effective methods for recovery—what to do, what not to do, what speeds up recovery, how to know when to rest, how to ensure your muscles recover quickly, how to engage in cold therapy appropriately, and more!

TIMESTAMPS:

You must build that aerobic conditioning base in order to reach your potential in endurance sport. [01:18]

Periodization is dividing your training into period where you emphasize different types of workouts. [02:03]

Primal eating means to escape from the trap of carb dependency. [04:51]

Strength training and sprint make a huge contribution to the improvement of endurance athletes. [05:48]

Sleep, walking, moving frequently, and lifting heavy things are all lifestyle practices that improve your all-around fitness. [07:01]

There are many activities that aid in your recovery. Cold therapy is one that should have a place in the regimen of a hard-training athlete. [09:41]

The old injury treatment of RICE is being replaced by ECM which means elevate, compress, and move. We now find that icing of injuries can retard the natural healing process. [14:44]

The overall recovery for both mind and body works better at a leisurely pace. [18:24]

Compression wraps or garments act like pumps to squeeze blood vessels open with force, allowing more blood and oxygen into the area. [21:06]

Get your replenishment going as soon as your workout is over. Be sure to hydrate with a bit of salt. [22:13]

Movement is also an important element of recovery. [25:56]

For your post-workout refueling, focus on getting wholesome nutritious food. [28:56]

Using rollers or balls can apply deep pressure to trigger points that represent the origination of stiffness and mobility problems. [30:23]

If you are in the fight or flight state during a workout with increased heart rate, respiration, blood pressure, you will want begin chilling out. Focus on your breath. [34:56]

Release your attachment to the outcome. Relax, be patient with the process of fitness.
Take what your body gives you each day and nothing more. [38:18]

Heart rate variability is an excellent method of monitoring your state of stress and recovery. [43:39]

A metronomic heartbeat is a sign of overstress and more variation indicates that you are fit, healthy and well balanced. [52:12]

LINKS:

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115 Things You Need To Know As A Primal Endurance Athlete, Part 8

Primal Endurance Podcast