As triathletes, we know the importance of rest and recovery. You have all heard the numerous discussions about sleep and what we are learning about LACK of sleep. Heck, I wrote a blog about “Why It is Time to Prioritize Your Sleep, Triathletes.” As triathletes, we also tend to be VERY hard on ourselves. For example, maybe you feel like a nap, but in your mind you feel LAZY. Or you see ALL your friends riding 5 hours, when you are ONLY supposed to be riding 2 hours. Unfortunately, the big thing that gets in the way of ourselves is OUR EGO! (Yes, I said it!) As a triathlon coach, I have seen this happen with athletes constantly. Not so much for the people that I coach, but the people that I see on social media!

If you have been following me on my daily Instagram Stories, you may recall that I have been sick for the last 2 weeks. I am FINALLY getting better. While my head tells me one thing, my body is truly telling me another thing. It is time to rest for you to be prepared for the 2017 Triathlon Season.

Today, I want to chat about my Rulon Rules to “Rest and Recovery” for Triathletes. But first, let me show you some data from last week from my tracking device called The Whoop!  Let’s totally geek out and show you some data!

Wednesday, Feb. 1st data: 

First REAL week of getting a workout in. Did swim on Monday (No WHOOP in the pool!), Inferno Pilates on Tuesday, and I biked for 45 minutes on the trainer on Wednesday. I had 7:17 hours of sleep, but I did need 7:36. So, my sleep performance wasn’t that bad BUT look at how low my recovery is. Remember, I am still coughing after I get off the bike and run. My resting heart rate was a little bit higher today than other days.

Thursday, Feb. 2nd data:

I ran today and I felt like I could RULE the world again! Then I stopped and couldn’t stop coughing! While my sleep was a little bit lower than what I needed, I recovered much better. I had a higher strain because running is just you and the world, while cycling is the use of your bike. Lower heart rate on the bike than the run.

Friday, Feb. 3rd data:

I don’t know what happened today BUT I ended up taking the day off. I was going to go lift and do a WOD but the thought of going into high intensity just made me want to wheeze more. Maybe it was the lack of sleep. But I also knew that I was still struggling with being sick.

Saturday, Feb. 4th data:

Now we are talking. Seeing better. Recovering better. Very little strain. Why? I took ANOTHER day off. Why? I did NOT want to OVERDO it. My body is FINALLY coming back to normal. AND I finally went to the doctor. Upper Respiratory Infection. Shit, no wonder why I couldn’t breathe very well!

Sunday, Feb. 5th data:

It was time to get my sweat on. To jump on my Tacx Neo, watch some “Jessica Jones,” and get my body moving. Look at how much sleep I got. I am on a dose of antibiotics and cough medicine. BAM! Strain is higher due to cycling. Recovery low, BUT I am ok with some easy spinning.  Super Bowl tonight!

Monday, Feb. 6th data:

Did you know that the day after the Super Bowl is the LEAST productive day in jobs and life? #HMMMMM…look at the lack of sleep here. Darn Super Bowl. I ran today for 30 minutes, and I was having a hard time breathing. I have been sick for 2 weeks, and something is not working! Check out my running heart rate as well:

My heart rate here is WAY higher than I have seen it in a long while. There are two factors HERE: Lack of sleep, and being sick. Something needs to change. Going to my regular doctor.

Tuesday, Feb. 7th data: 

Feeling better. Heading to normal doctor tomorrow. Trying out Inferno Pilates tonight. If I get dizzy, I lie down. BUT something I did notice today is my recovery is WAY higher than it has been the last week! I am feeling more motivated to work out again.

Let’s NOW discuss the Top 5 Rulon Rules to Rest & Recovery:

  1. Listen to YOUR body. The body truly knows what is going on, even if you don’t have a tracking device like The Whoop.
  2. Every morning, take your resting heart rate. Track it in Training Peaks, an Excel spreadsheet, etc. Your body knows if it has recovered or not. Give yourself at least two weeks to start getting a baseline.
  3. Shut down your iPad, computer, TV, and phone at least 30 minutes before you head to bed.
  4. Add 15 minutes to your bedtime ritual. For example, if you are usually in bed at 10:30, start at 10:15, etc.
  5. Get a tracking device like The Whoop to really concentrate on your recovery! You know how the saying goes:

Are you dealing with constant fatigue and really not seeing the results from your triathlon training? I guarantee I can help you out. Let’s chat. Shoot me an email, jen@jenrulon.com, and let’s set up a time to chat!

Interested in The Whoop? Click the photo below, BUT make sure you reach out to me because I have a discount!!!

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AUTHOR: Jen Rulon

I am Jen Rulon, a Coach, Kona Finisher and a Public Speaker. I’ve been coaching triathletes for 18+ years and I received my Masters in Kinesiology with an emphasis in Exercise Science. I train triathletes to reach their potential and coach triathlon coaches to successfully grow their businesses using my own proven methods. I currently work with women on finding their own voice and journey to finding their "Champion Status" in their own eyes! My knowledge has been featured in Triathlete Magazine, Runners World, on the TEDx Stage, the Health and Wellness Expo in San Antonio, TX, Men’s Journal Online, and the New York Times. I also practice what I preach — I’m a 15x Ironman Triathlete who participated in the World Championship in Kona, Hawaii on October 14, 2017.

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