December 09, 2010 – I am registered to do this year’s Canadian Ski Marathon for the first time. The 160km route is divided into two days. I’d like to know what you would recommend as a regime to properly recover between the two 80km efforts, given all the progress in recent years on that front – food, massages, hot/cold bath, etc.

Thanks!
Éric Giroux
Montreal, QC

Hi Eric,

This is a big challenge. Some questions come to mind though. Are you camping or will you be “indoors” during the night between the two competition days?

The first point I would make is to go into the event as well trained as is possible, and make sure you have tapered/rested in the final days. The recovery process after day 1 should first be focused on hydration and nutrition. In this event the energy costs are huge.

I would suggest that you “graze” on CHO [carbohydrate] foods from when you stop until you go to bed. By grazing I mean consuming some CHO each half an hour. At the same time you must be rehydrating. If you are diligent you will be able to restore your muscular glycogen levels almost completely. As water is stored with the glycogen you must drink. In your evening meal include protein. Real food will do the job just as effectively or more effectively than drink mixes. Plan your food so that you have a good supply of high glycemic index CHO, whole wheat bread, raisins, pasta, potatoes, honey, etc.

A drink that is used a lot by international racers is Ringers lactate solution. This is the same that is used in the hospital and that is likely where you will have to get it. Ringers (as it is known among skiers) can be consumed by itself or with some sport drink added for flavour. This drink is rapidly absorbed and has the important minerals in it. It has a slightly salty taste, but that’s not a big deal.

If massage is an option it can help work out the muscles. I would only recommend massage if you use it regularly, if you do not use massage on a regular basis a single session could make you a little sore.

I would recommend some hot and cold baths. This can help reduce the stiff/sore muscles that you can count on having.

In summary

1. Eat and drink
2. A good night of sleep

These will make the big difference

3. massage
4. contrast bath

Have a good race,
Dave

Dave Wood, former Canadian head coach, is the winningest xc ski coach in North America. Email your questions to him at askthepro@skitrax.com or click HERE.