Physio’s Corner: how to effectively taper and recover

With the Women’s, Schools’, and Men’s Heads of the River Races all taking place on the Tideway in the space of a few weeks, conversations have been bubbling as to the ways athletes can taper before and recover after such a demanding physical feat. So, I’ll share a few tips that I’ve gathered from the athletes I work with, which are applicable to races of all distances but may serve you well if you’re taking to the Tideway this season.

By definition, tapering is the process of reducing your training volume leading up to a race, which allows your body to be well-rested so you can perform at your best. 

We also commonly associate ‘carb loading’ with tapering, and no, it’s not just a myth that justifies ungodly amounts of pasta the night before a race. The science speaks for itself, and you’ll find the best of the best combining a taper with a carb load in order to maximise any final gains in energy they can get.

There is no doubt that the recipe of muscle recovery and muscle fuel is key to overall performance.

Here are five popular tapering tips that are easy to incorporate:

1. Consider the climate and weather – If it is hotter than you are used to, consider some kind of acclimatisation. You could spend a few days in the place before you race for example. 
2. Time it right – Coaches will have personal preferences and be able to make informed decisions based on your training, you as an athlete and the event. Usually, 1-2 weeks are recommended for head races. 
3. Maintain your intensity – Having some intensity will help keep the body in the best condition even with less volume and mileage. 
4. Sleep is your bestie! – We have already talked about this in a previous article but to recap: we need to sleep more than we realise. Prioritise it. 
5. Eat to fuel yourself – This is best to discuss with a nutritionist or your coach. The general idea is to make sure you are eating enough to recover and slightly above your normal amount to carb load. 

Now, when it comes to post-race recovery, it’s imperative to give as much attention to this as the pre-race taper.

In the summer, whether we have back-to-back regattas on weekends, or perhaps put ourselves through the daily trials and tribulations of Henley Royal Regatta, our ability to effectively recover determines our ability to perform and be successful. 

Recovery can start the moment you cross the finish line, and continue right up until the moment you take back to the water for the next run down the track. 

It might seem obvious to say that making sure you get a good night’s sleep, staying hydrated, eating enough, and performing your cool-down are paramount to future performance, but these things are always worth overstating. These next ones are ways to upgrade your current recovery strategies. 

The five additional strategies below provide some handy upgrades to your current recovery routines:

1. Electrolytes! Cue a quick biology lesson: when we sweat we lose natural bodily salts and it’s vital to replenish them. The best way is using electrolytes, they can be from a tablet or homemade. Drinking water alone is not enough. 
2. Cool down properly – It could be a row back to where you boat from, a session on the watt bike, or a walk around the course. The worst thing to do is stop and not move, so keep moving!
3. Legs up! – Lying down with your legs up against a wall is great for enhancing venous return. That’s a fancy phrase for trying to recirculate the blood and lactate from the race. Doing this for 10-15 minutes can be effective, followed by walking it off. 
4. Sports massage – Some athletes find a tremendous benefit from this while others aren’t necessarily fussed. Find what works for you.
5. Practise your recovery before race day – Just like your race day nutrition, practise your recovery in training and do not experiment on race day.

P.S. A popular bonus recovery strategy at Thames Rowing Club is a post-race beer! You’d be surprised how effective it can be, calorie-replenishment and all that…

For more information or advice, please contact @sophiehudsonphysio

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Sophie Hudson

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