In this podcast, Brad Nadauld and the Official Comrades Coach Lindsey Parry discuss an extremely important pacing strategy that you need to master if you are going to have a successful Comrades.

Links we mentioned in this podcast:
- Comrades Marathon Strength Plan
- Comrades Marathon Training Roadmap
- Register for our upcoming Comrades Webinar

Grab your Cape Town Pace Band here: https://shop.coachparry.com/
Resources mentioned in this podcast:
Grab your spot in our upcoming Faster Beyond 50 Masterclass here: https://coachparry.com/lkz8-Faster-Beyond-50-Masterclass

What we covered in this episode:

1. The Importance of Recovery in Training: We discuss how recovery is essential for improvement in training for events like the Comrades Marathon. Without adequate recovery, there's a risk of overtraining, injury, and ultimately not finishing the race. Recovery allows for the repair of micro-tears in muscles and physiological adaptations that strengthen the body for future efforts.
2. Recovery Weeks Explained: We dive into the significance of incorporating recovery weeks into your training schedule. These weeks are designed to reduce training load, giving your body extra time to heal and adapt, making you stronger and ready for the next training block. Ignoring recovery weeks can lead to injury, which is the number one reason runners fail to finish races like Comrades.
3. Nutrition's Role in Recovery: Proper nutrition is crucial for recovery. Immediately post-exercise and in the hours following, consuming carbohydrates and a small amount of protein can kickstart the recovery process. Maintaining a balanced diet with adequate protein intake between exercises ensures the body has the necessary building blocks for repair and growth.
4. The Superpower of Sleep: Quality sleep is a game-changer for recovery. Getting into bed before 10 PM and ensuring a dark, device-free environment can significantly improve sleep quality, promoting the release of growth hormone and testosterone, which aid in recovery. Managing sleep effectively can enhance performance, aid in weight loss, and improve overall training outcomes.
5. Monitoring Recovery: We highlight ways to track whether you're recovering sufficiently, including assessing how you feel, monitoring resting heart rate, and observing heart rate variability. Listening to your body and making adjustments based on these indicators can prevent overtraining and injury, keeping you on track for success at Comrades.