Train and Recover Like a Pro
Hey Yogagang! I’m Anna, modern pentathlon athlete, who has been doing the sport at the highest level for quite some time. Over the years I’ve gained a lot of experience with training and recovery. And as much as I love the pentathlon, I also love Yogagang family. I know how much you guys all enjoy working out, so in the next few posts, I’m gonna share with you some tips and tricks, which will boost your performance to another level.
Let’s start in Madrid, Spain! I’m currently here for a tough 2-week training camp which will be wrapped up with an international competition in France.
The focus of this camp is on fencing (2 hours 5 times a week). Fencing is a high intense activity and requires a lot of recovery. Also, we’re trying not to reduce the rest of the disciplines, which makes around 23 hours of mostly intensive activities a week.
I know all of you guys also give your best in every workout, so don’t forget to recover properly to see the progress and prevent injuries. These are my must-try recovery tips perfectly suitable for every YG member on your travels.
As it might seem weird, let’s start even before my day begins. Because the most important of them all – sleep. Your night seriously impacts the next day. Spain is famous for its late-night dining culture and that’s always the biggest challenge for me here because I try to eat my last meal at least 2 hours before sleep. One hour before going to bed I limit blue light using red glasses (https://www.brainmarket.cz/bryle-blokujici-100--modreho-svetla/brainmarket-bryle-blokujici-100--modreho-a-zeleneho-svetla--tron/) plus I turn on a red filter on my electronic devices and take the best Pillar magnesium (https://pillarperformance.eu/collections/sleep/products/triple-magnesium-powder) . For the sleep itself especially in an unknown environment I highly recommend to travel everywhere with a sleep mask (https://www.brainmarket.cz/bryle-blokujici-modre-svetlo/anatomicky-tvarovana-maska-na-spani-total-dark--air/) and ear plugs to provide a dark and quite space to sleep in. I try to aim for at least 8 to 9 hours of quality sleep.
Good morning!
First things first, I synchronize my Oura ring and check my sleep quality and readiness. Even though we hardly ever change my plan according to Oura data, it’s still important to keep an eye on how my body handles all the activities. In the meantime, I shake my morning electrolytes (https://www.brainmarket.cz/brainmax/brainmax-hydration-electrolytes/) to rehydrate my body after night. Give it a try to change your morning coffee for electrolytes and you’ll be surprised with the difference in energy level. Drink your first cup of coffee one hour after waking up. At home, especially in winter when it’s dark in the morning, I also turn on my red light therapy light (https://www.brainmarket.cz/infraterapie/red-light-panel-blight-300-start--no-flicker/).
We start the day with a 3k swimming session and immediately after continue with an easy 60-minute long run. In between I always give my body energy from some bar and/or banana. This is really important for recovery – not to be in an energy deficiency. After the run I stretch a bit and I’m already super hungry for lunch. After lunch comes a maximum 20-30min long power nap to be ready for the afternoon.
In the afternoon we are off for some shooting sessions and a 120-minute fencing session, which is like HIIT training. We sweat a lot in all the fencing safety gear. Electrolytes play the main role here to restore every mineral I lost with sweating. Also don’t forget to supply your body with energy when your activity is longer than 60min (e.g. a bike ride). I prefer mainly carbs as they’re easy to digest.
After session I always stretch (so in love with Sleep Flow from YG Train), use a roller and after dinner I go for my most favourite session of the day – recovery boots! If you’re physically active, this is your must have item. A total game changer, your legs are gonna be brand new afterwards! And that’s a wrap for the day!
Last but not least, as a food lover I have a few tips for you where to eat in Madrid. It’s my guilty pleasure in between sessions to explore local spots.
For a quick coffee/matcha to go: Wilco coffee
For a tasty snack full of carbs: Pum Pum Bakery with their amazing croissants
For a healthy lunch: famous Honest Greens is also in Madrid
For not so healthy, but we need more carbs right?!: Parking Pizza has opened a new store in Madrid and their pizza is simply over the top
