Move and Groove 44 - Recover

Recovery is hard for high performers who consistently push themselves to improve.

The thing is, we don't get stronger from training, we get stronger from recovery.

When you realize this, it becomes a really powerful tool for adaptation.

I started taking recovery more seriously after an injury sidelined me from training for a year. It took me much longer than I thought to walk, then run, then train. My rehab team warned me but I didn't listen, I thought I would be fine in four months, but really it took a year.

Recovery is when our bodies adapt to higher levels of performance after undergoing stress.

Recovery is when our brains gain new abilities and our neurochemistry is refreshed.

24% - that's the percentage of time I personally need to recover when training for endurance events. I got this number by analyzing 12 weeks of training data and journal entries. That means if I train for three hours, I need an hour for active recovery (and a good night's sleep) to feel good the next day.

From the data, it was clear that my HRV, resting heart rate, and subjective assessment all suffered when I did not sufficiently recover during the day.

The same goes for cognitive performance - if I do a deep work block of 90 minutes, I need at least 30 minutes to recover before another work block. If I accumulate too much debt during the day and week, I become unfocused, unmotivated, or foggy.

The same goes for emotional capacity although this is a little harder to measure objectively.

Neuroscience/Sports Science Nugget

You might think that pushing yourself 100% all the time is the key to improvement, but neuroscience and sports physiology tell us a different story. The magic happens during recovery, and finding the right balance is necessary for adaptation and performance.

A review by Kellmann et al. (2018), published in the International Journal of Sports Physiology and Performance, examined the role of recovery in athletic performance and adaptation. While this study focused on athletes, the principles apply to cognitive performance as well.

The researchers found that the balance between stress (training or work) and recovery is crucial for adaptation and performance enhancement. The review found that insufficient recovery can lead to maladaptation resulting in decreased performance, injury, or burnout.

The optimal ratio of stress to recovery varies based on the individual and the intensity of the stress - you will have to measure for yourself to determine what it is.

Active recovery (taking a walk instead of flopping on the couch and watching TV) enhance the recovery process and improves performance.

Pep Talk

Alright, high performers, it's time to embrace the power of strategic recovery! Here's your mission for the week:

• Listen to your body to determine what your ratio of recovery to stress needs to be. With physical work, are you feeling soreness, fatigue, or injury? With cognitive work, are you feeling scattered, unfocused, or unmotivated? A quick body scan will tell you what you need in either case.
• Measure your recovery to work ratio for a couple weeks to determine your unique ratio. You can look at four weeks of your calendar to do a quick assessment. I recommend doing a 30 day or 60 day test, with daily measurement of physiological indicators and subjective journaling to get to a more precise number.
• Design your schedule to incorporate the necessary recovery to feel your best and perform your best. Be self aware when you are taking on debt (for me this happens a lot when I travel) and make up for it with longer active recovery breaks. Even five minutes, spent wisely, between meetings can help significantly.

By incorporating strategic recovery into your routine you're actively enhancing your body and brain's ability to adapt and improve.

Now, move, groove, and find your perfect balance of stress and recovery this week!

Be well,

Eric

P.S. Enjoy these resources on your journey:

• Winning at Work - our signature course on doing your best work, while feeling great at the same time. Access the launch promotion and get $300 off, coaching, and surprise bonuses.
• Be Well Mind - blogs on neuroscience, sports science, and performance.
• Schedule a free call - enjoy a powerful one hour coaching session for free.
• Group Flow Checklist - improve your team's ability to enter group flow for more productivity, innovation, and joy.
• Friday Afternoon Strategy Hack - when your competition is choosing where to go for happy hour, outmaneuver them with this strategic tool.