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The Truth About Recovery Methods
Do They Really Work?
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Recovery methods are a hot topic in fitness circles. From ice baths to red light therapy, everyone seems to have a favourite method. But are these recovery methods really worth the hype?
I find the whole narrative around recovery fascinating. Lots of people want to talk about what they are doing for their recovery. Whether it's ice baths, sauna, contrast therapy, red light therapy, cupping, massage, foam rolling, cryotherapy, compression boots, chiropractic adjustment, acupuncture, active recovery, massage guns.
Even as I wrote that list, I was amazed how many things I could name, and also how new most are and how popular they have become in recent years.
The Pillars of Recovery
It's quite interesting that these things make people/brands loads of money (but that's not where I'm going with this). Every single one of those has limited value when stacked up against the pillars of sleeping enough, eating appropriately and training appropriately.
Those simple (I didn't say easy by the way) things are the key to being able to train hard and train frequently and ina manner that gets you continuing progress toward a goal, which is why we are all here isn't it?
The Stress Bucket Analogy
Probably the best way to look at all this is to look at the idea of the stress bucket. The bucket constantly has water being poured into it (whether that be stress from life or from training) and at the same time it has a tap letting it out (this is our body naturally recovering healing, resting and adapting to what we have done).
We need some stress to get create adaptations to make us get stronger, fitter, faster, more resilient. A lack of stress leaves people with weak bones/joints and susceptible to a multitude of health conditions, especially in later life.
The Limitations of Recovery Methods
If we go back to our huge list of recovery protocols, all of them provide some help with managing the stress bucket.
In the grand scheme of things these recovery options are all equivalent to bailing your bucket with a thimble.Regardless of the effort the outcome of recovery work can only go so far. So, is your effort with the thimble worth it? Especially the case when you could instead apply that effort to maybe getting more sleep, appropriate food and training at an intensity you can handle.
Focus on the Basics
Addressing those things out will have the effect of putting a wider tap on the bottom of the bucket. You derive a huge passive benefit from them, and you eliminate the need and effort required to engage in any of the active strategy's listed above.
This is the nature of the beast, we all have personal bias, and with that we shouldn't dismiss the power of placebo, but consider that for the most part all these recovery methods are very new, whilst the simple boring stuff is how every animal on the planet including us has "recovered"for all of time.
Personal Experience
I also write this from a place of having tried pretty much all of them in some form or another. In the end, after nearly 20 years of lifting weights and training, I actually found that I was getting stressed faffing about worrying over my recovery. I was trying to fit all these extras things in, compared with just getting my head down for a nap, enjoying preparing and eating good food and making sure I train at an intensity and in a manner where I feel pretty good to go again the next day.
Simplifying Recovery
This is how I look at recovery these days, I try not to overthink it. Sleep as much as you can, eat pretty well and when it comes to training push relatively hard consistently. If you have overdone it, dial back training for a bit.
Final Thoughts
So where does this leave us? My advice would be, don't major in the minors. If you really think something benefits you, fine have at it, but don't stress yourself out over it and remember that it's ok to be a bit beaten up and not recovered because you have to crack a few eggs to make the omelette.
Fun - HONESTY - Simplicity - Smash Life - Hard Work
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
Recovery methods are a hot topic in fitness circles. From ice baths to red light therapy, everyone seems to have a favourite method. But are these recovery methods really worth the hype?
I find the whole narrative around recovery fascinating. Lots of people want to talk about what they are doing for their recovery. Whether it's ice baths, sauna, contrast therapy, red light therapy, cupping, massage, foam rolling, cryotherapy, compression boots, chiropractic adjustment, acupuncture, active recovery, massage guns.
Even as I wrote that list, I was amazed how many things I could name, and also how new most are and how popular they have become in recent years.
The Pillars of Recovery
It's quite interesting that these things make people/brands loads of money (but that's not where I'm going with this). Every single one of those has limited value when stacked up against the pillars of sleeping enough, eating appropriately and training appropriately.
Those simple (I didn't say easy by the way) things are the key to being able to train hard and train frequently and ina manner that gets you continuing progress toward a goal, which is why we are all here isn't it?
The Stress Bucket Analogy
Probably the best way to look at all this is to look at the idea of the stress bucket. The bucket constantly has water being poured into it (whether that be stress from life or from training) and at the same time it has a tap letting it out (this is our body naturally recovering healing, resting and adapting to what we have done).
We need some stress to get create adaptations to make us get stronger, fitter, faster, more resilient. A lack of stress leaves people with weak bones/joints and susceptible to a multitude of health conditions, especially in later life.
The Limitations of Recovery Methods
If we go back to our huge list of recovery protocols, all of them provide some help with managing the stress bucket.
In the grand scheme of things these recovery options are all equivalent to bailing your bucket with a thimble.Regardless of the effort the outcome of recovery work can only go so far. So, is your effort with the thimble worth it? Especially the case when you could instead apply that effort to maybe getting more sleep, appropriate food and training at an intensity you can handle.
Focus on the Basics
Addressing those things out will have the effect of putting a wider tap on the bottom of the bucket. You derive a huge passive benefit from them, and you eliminate the need and effort required to engage in any of the active strategy's listed above.
This is the nature of the beast, we all have personal bias, and with that we shouldn't dismiss the power of placebo, but consider that for the most part all these recovery methods are very new, whilst the simple boring stuff is how every animal on the planet including us has "recovered"for all of time.
Personal Experience
I also write this from a place of having tried pretty much all of them in some form or another. In the end, after nearly 20 years of lifting weights and training, I actually found that I was getting stressed faffing about worrying over my recovery. I was trying to fit all these extras things in, compared with just getting my head down for a nap, enjoying preparing and eating good food and making sure I train at an intensity and in a manner where I feel pretty good to go again the next day.
Simplifying Recovery
This is how I look at recovery these days, I try not to overthink it. Sleep as much as you can, eat pretty well and when it comes to training push relatively hard consistently. If you have overdone it, dial back training for a bit.
Final Thoughts
So where does this leave us? My advice would be, don't major in the minors. If you really think something benefits you, fine have at it, but don't stress yourself out over it and remember that it's ok to be a bit beaten up and not recovered because you have to crack a few eggs to make the omelette.
Fun - HONESTY - Simplicity - Smash Life - Hard Work
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
Recovery methods are a hot topic in fitness circles. From ice baths to red light therapy, everyone seems to have a favourite method. But are these recovery methods really worth the hype?
I find the whole narrative around recovery fascinating. Lots of people want to talk about what they are doing for their recovery. Whether it's ice baths, sauna, contrast therapy, red light therapy, cupping, massage, foam rolling, cryotherapy, compression boots, chiropractic adjustment, acupuncture, active recovery, massage guns.
Even as I wrote that list, I was amazed how many things I could name, and also how new most are and how popular they have become in recent years.
The Pillars of Recovery
It's quite interesting that these things make people/brands loads of money (but that's not where I'm going with this). Every single one of those has limited value when stacked up against the pillars of sleeping enough, eating appropriately and training appropriately.
Those simple (I didn't say easy by the way) things are the key to being able to train hard and train frequently and ina manner that gets you continuing progress toward a goal, which is why we are all here isn't it?
The Stress Bucket Analogy
Probably the best way to look at all this is to look at the idea of the stress bucket. The bucket constantly has water being poured into it (whether that be stress from life or from training) and at the same time it has a tap letting it out (this is our body naturally recovering healing, resting and adapting to what we have done).
We need some stress to get create adaptations to make us get stronger, fitter, faster, more resilient. A lack of stress leaves people with weak bones/joints and susceptible to a multitude of health conditions, especially in later life.
The Limitations of Recovery Methods
If we go back to our huge list of recovery protocols, all of them provide some help with managing the stress bucket.
In the grand scheme of things these recovery options are all equivalent to bailing your bucket with a thimble.Regardless of the effort the outcome of recovery work can only go so far. So, is your effort with the thimble worth it? Especially the case when you could instead apply that effort to maybe getting more sleep, appropriate food and training at an intensity you can handle.
Focus on the Basics
Addressing those things out will have the effect of putting a wider tap on the bottom of the bucket. You derive a huge passive benefit from them, and you eliminate the need and effort required to engage in any of the active strategy's listed above.
This is the nature of the beast, we all have personal bias, and with that we shouldn't dismiss the power of placebo, but consider that for the most part all these recovery methods are very new, whilst the simple boring stuff is how every animal on the planet including us has "recovered"for all of time.
Personal Experience
I also write this from a place of having tried pretty much all of them in some form or another. In the end, after nearly 20 years of lifting weights and training, I actually found that I was getting stressed faffing about worrying over my recovery. I was trying to fit all these extras things in, compared with just getting my head down for a nap, enjoying preparing and eating good food and making sure I train at an intensity and in a manner where I feel pretty good to go again the next day.
Simplifying Recovery
This is how I look at recovery these days, I try not to overthink it. Sleep as much as you can, eat pretty well and when it comes to training push relatively hard consistently. If you have overdone it, dial back training for a bit.
Final Thoughts
So where does this leave us? My advice would be, don't major in the minors. If you really think something benefits you, fine have at it, but don't stress yourself out over it and remember that it's ok to be a bit beaten up and not recovered because you have to crack a few eggs to make the omelette.
Fun - HONESTY - Simplicity - Smash Life - Hard Work
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Recovery methods are a hot topic in fitness circles. From ice baths to red light therapy, everyone seems to have a favourite method. But are these recovery methods really worth the hype?
I find the whole narrative around recovery fascinating. Lots of people want to talk about what they are doing for their recovery. Whether it's ice baths, sauna, contrast therapy, red light therapy, cupping, massage, foam rolling, cryotherapy, compression boots, chiropractic adjustment, acupuncture, active recovery, massage guns.
Even as I wrote that list, I was amazed how many things I could name, and also how new most are and how popular they have become in recent years.
The Pillars of Recovery
It's quite interesting that these things make people/brands loads of money (but that's not where I'm going with this). Every single one of those has limited value when stacked up against the pillars of sleeping enough, eating appropriately and training appropriately.
Those simple (I didn't say easy by the way) things are the key to being able to train hard and train frequently and ina manner that gets you continuing progress toward a goal, which is why we are all here isn't it?
The Stress Bucket Analogy
Probably the best way to look at all this is to look at the idea of the stress bucket. The bucket constantly has water being poured into it (whether that be stress from life or from training) and at the same time it has a tap letting it out (this is our body naturally recovering healing, resting and adapting to what we have done).
We need some stress to get create adaptations to make us get stronger, fitter, faster, more resilient. A lack of stress leaves people with weak bones/joints and susceptible to a multitude of health conditions, especially in later life.
The Limitations of Recovery Methods
If we go back to our huge list of recovery protocols, all of them provide some help with managing the stress bucket.
In the grand scheme of things these recovery options are all equivalent to bailing your bucket with a thimble.Regardless of the effort the outcome of recovery work can only go so far. So, is your effort with the thimble worth it? Especially the case when you could instead apply that effort to maybe getting more sleep, appropriate food and training at an intensity you can handle.
Focus on the Basics
Addressing those things out will have the effect of putting a wider tap on the bottom of the bucket. You derive a huge passive benefit from them, and you eliminate the need and effort required to engage in any of the active strategy's listed above.
This is the nature of the beast, we all have personal bias, and with that we shouldn't dismiss the power of placebo, but consider that for the most part all these recovery methods are very new, whilst the simple boring stuff is how every animal on the planet including us has "recovered"for all of time.
Personal Experience
I also write this from a place of having tried pretty much all of them in some form or another. In the end, after nearly 20 years of lifting weights and training, I actually found that I was getting stressed faffing about worrying over my recovery. I was trying to fit all these extras things in, compared with just getting my head down for a nap, enjoying preparing and eating good food and making sure I train at an intensity and in a manner where I feel pretty good to go again the next day.
Simplifying Recovery
This is how I look at recovery these days, I try not to overthink it. Sleep as much as you can, eat pretty well and when it comes to training push relatively hard consistently. If you have overdone it, dial back training for a bit.
Final Thoughts
So where does this leave us? My advice would be, don't major in the minors. If you really think something benefits you, fine have at it, but don't stress yourself out over it and remember that it's ok to be a bit beaten up and not recovered because you have to crack a few eggs to make the omelette.
Fun - HONESTY - Simplicity - Smash Life - Hard Work
Recovery methods are a hot topic in fitness circles. From ice baths to red light therapy, everyone seems to have a favourite method. But are these recovery methods really worth the hype?
I find the whole narrative around recovery fascinating. Lots of people want to talk about what they are doing for their recovery. Whether it's ice baths, sauna, contrast therapy, red light therapy, cupping, massage, foam rolling, cryotherapy, compression boots, chiropractic adjustment, acupuncture, active recovery, massage guns.
Even as I wrote that list, I was amazed how many things I could name, and also how new most are and how popular they have become in recent years.
The Pillars of Recovery
It's quite interesting that these things make people/brands loads of money (but that's not where I'm going with this). Every single one of those has limited value when stacked up against the pillars of sleeping enough, eating appropriately and training appropriately.
Those simple (I didn't say easy by the way) things are the key to being able to train hard and train frequently and ina manner that gets you continuing progress toward a goal, which is why we are all here isn't it?
The Stress Bucket Analogy
Probably the best way to look at all this is to look at the idea of the stress bucket. The bucket constantly has water being poured into it (whether that be stress from life or from training) and at the same time it has a tap letting it out (this is our body naturally recovering healing, resting and adapting to what we have done).
We need some stress to get create adaptations to make us get stronger, fitter, faster, more resilient. A lack of stress leaves people with weak bones/joints and susceptible to a multitude of health conditions, especially in later life.
The Limitations of Recovery Methods
If we go back to our huge list of recovery protocols, all of them provide some help with managing the stress bucket.
In the grand scheme of things these recovery options are all equivalent to bailing your bucket with a thimble.Regardless of the effort the outcome of recovery work can only go so far. So, is your effort with the thimble worth it? Especially the case when you could instead apply that effort to maybe getting more sleep, appropriate food and training at an intensity you can handle.
Focus on the Basics
Addressing those things out will have the effect of putting a wider tap on the bottom of the bucket. You derive a huge passive benefit from them, and you eliminate the need and effort required to engage in any of the active strategy's listed above.
This is the nature of the beast, we all have personal bias, and with that we shouldn't dismiss the power of placebo, but consider that for the most part all these recovery methods are very new, whilst the simple boring stuff is how every animal on the planet including us has "recovered"for all of time.
Personal Experience
I also write this from a place of having tried pretty much all of them in some form or another. In the end, after nearly 20 years of lifting weights and training, I actually found that I was getting stressed faffing about worrying over my recovery. I was trying to fit all these extras things in, compared with just getting my head down for a nap, enjoying preparing and eating good food and making sure I train at an intensity and in a manner where I feel pretty good to go again the next day.
Simplifying Recovery
This is how I look at recovery these days, I try not to overthink it. Sleep as much as you can, eat pretty well and when it comes to training push relatively hard consistently. If you have overdone it, dial back training for a bit.
Final Thoughts
So where does this leave us? My advice would be, don't major in the minors. If you really think something benefits you, fine have at it, but don't stress yourself out over it and remember that it's ok to be a bit beaten up and not recovered because you have to crack a few eggs to make the omelette.
Fun - HONESTY - Simplicity - Smash Life - Hard Work
One-Hour Workout: Revving Your Swim Engine
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