Since the transition out of collegiate ski racing, I’ve been able to bump up my training hours. However, with the increase in training comes the increased focus on recovery. Personally, recovery has always been a challenge for me, especially during the school year. I always want to do every training session, do the best I possibly can in school, and be involved in every activity, usually at the price of sleep. Despite every coach I’ve ever had telling me the importance of recovery, it wasn’t until my third year at Michigan Tech that it really hit home. In the fall of that year, I had a mild cold for 6 weeks that I simply couldn’t shake, and went into the season with pretty low energy. As a result, that training year was my lowest volume year at Tech, but arguably my most successful season as a collegiate skier, featuring my first CCSA win and highest finish at the NCAA championships. The difference? I was consistently sleeping 8+ hours a night. Since then, recovery has been a big focus. I am by no means an expert, but I thought I’d share some of the tips and tricks that have been helpful for me.

Sleep!: Of course, quantity is important, but quality is too. My go-to’s are an eye shade and a white noise app, if a fan isn’t available. I started using these when staying in hotels during race trips, but it’s important to keep your routine constant. If you know you have travel coming up, I’d recommend starting your sleep routine in the weeks prior to the event so your body gets used to it. If accessible, I’m also a huge fan of sleepy time tea. I like it especially when I’m adjusting to time zones because the act of making and drinking a cup of tea before bed helps signal to my body that it’s time to wind down and get ready for some good quality sleep.

Nutrition: I know the importance of eating soon after a workout, but I often have a hard time stomaching most granola bars. Recently I’ve found that making my own is a lot better on my stomach (see the recipe at the bottom of the page). What I really like with homemade bars is that you know exactly what is in them, and you can adjust to your personal flavor preferences. These bars are also highly packable, and I use reusable wrapping to limit packaging waste.  #1: Munching on a homemade granola bar mid way through a 4 hour run/bike combo OD.

#2: Gregg and I after part 1 of our OYO trail ironman this summer. LOTS of calories were consumed over those 140.6 miles.Clothing: With temperatures dropping, dressing to the conditions is becoming more important. I always struggle to layer appropriately, especially early in the season when I’m not used to the temps yet. It’s also super important to bring dry clothes for after every training session. Unless you can ski/run/bike directly home and into a hot shower, having a dry shirt, puffy coat, and warm hat do wonders for keeping your body happy and healthy.

Post-workout priorities: puffy coat!

Compression and rolling: My new favorite recovery tool is compression sleeves. I was skeptical at first, but recently tried compression socks in an attempt to manage swelling as a result of a gnarly bike crash. In addition to helping the swelling, I noticed that my legs felt really good after, so have started wearing them more regularly as general recovery.

DIY Energy Bar Recipe (Original recipe courtesy of Gregg Pattison, modified slightly by me)

In a BIG bowl, mix ingredients in order:

-¾ cup honey

-2 cups peanutbutter

-½ cup ground flax

-½ cup chia seeds

-1 cup coconut flakes

-¼ - ½ cup hot water (enough to make the batter the consistency of cookie dough)

-¾ cup dried blueberries (or cranberries)

-2 scoops chocolatewhey powder

-1 cup dark chocolate chips (or white chocolate if using cranberries)

-6 cups oatmeal

Pack into a greased 9x13 pan and freeze for 20 minutes prior to cutting (makes 20 bars)