In this monthly article series, ultrarunner, race director, and coach Gabe Joyes answers reader questions about anything and everything running. Learn more about this ask-the-athlete column, and be sure to fill out the form below to submit your questions for a future article!
In this article, Gabe answers questions about post-run recovery, fastest known times (FKTs), and his love for the humble trail bridge.
Gabe’s tip of the month: “BELIEVE. I know, I know, it is a bit of a cliche, and it is just too easy to hang up a Ted Lasso inspired sign and declare “now I believe!” But where does belief [read: confidence] actually come from? For me, being exceptionally well prepared with a support network of people who are smarter than me (coach, physical therapist, my wife, and friends), and also care about me — regardless of the outcome.” Gabe’s incredible support crew at the finish line of the 2017 Hardrock 100. All photos courtesy of Gabe Joyes, unless otherwise noted.
Recovery Aids
What recovery aid do you find you use the most and why? Thanks! -Ted
My favorite recovery aid is food (see the next question). However, I do find that a relatively small dose of gentle mobility after a huge effort is helpful. Occasionally I will use things like a muscle scraping tool, a foam roller, or even the frightful sounding massage gun. But I have found that when the muscles have really been beaten up, less can be more.
Remember that when you use all of those other recovery-oriented devices, you are actually bending, twisting, and stretching your exhausted muscles even more, and that can end up doing more harm than good. Gently stretching the Achilles and the hips helps keep mobility in those critical joints, without completely toasting your muscles. Plus, easy mobility work requires no expensive tools. Win-win!
Post-Long Run Nutritional Needs
There’s lots of information on pre-run nutrition or run prep, but I struggle with post-run recovery. Any tips? -Cassidy
I just finished up the Dragon’s Back Race earlier this month, so I’m going to share a bit of my experience there to answer this question. The Dragon’s Back Race is a six-day, 240-mile race that also includes 60,000 feet of climbing. I viewed this mega event as just as much an eating contest as a running race. I’m a big fan of recovery drinks because they are quick and easy to consume, they generally still taste great after a run, and they have all the nutrients needed to kick off the recovery process.
Within five minutes of crossing the finish line of each eight-hour day of running, my 24-ounce recovery drink was already chugged and I had taken in 45 grams of carbohydrates and 30 grams of protein (a blend of whey, milk, and collagen). I followed that up with an enormous bowl of French fries to boost my carb to protein ratio closer to 4:1, which is the recommended ratio from the International Society of Sports Nutrition.
I also covered those French fries with an absurd amount of standard table salt to help with electrolyte replacement, and of course a pile of ketchup as well for extra carbs and that delicious vinegary flavor. Once that initial onslaught of recovery-oriented calories has moved along in the digestion process (about an hour later, or so), I would then move onto camp food, which is richer in micronutrients and fiber, but still very high in macronutrients as well — especially carbohydrates.
While diet culture might push us to obsessively consume as much protein as possible to facilitate recovery, carbohydrates (and to a lesser extent, dietary fat) are what will actually refuel you for your next run.
Refuel with carbs and protein as soon as you can after your run, and continue to top up those carbohydrate stores so you are ready to rock again right away!
Tailwind Endurance Fuel and Recovery Mix are among the iRunFar team’s favorite running and recovery food. Photo: iRunFar/Eszter Horanyi
Races Versus FKT Efforts
Any thoughts on how to arrange the puzzle of big races versus FKTs? -Canyon
The answer here of course depends on what fuels your passion, but I tend to use FKT attempts to help prepare for big races, rather than the other way around. When most of us are on the starting line of a big race we are not thinking, It’s a course record or bust for me today, baby! But when we embark on a fastest known time attempt, that actually is the mentality. Working your schedule around a goal that is so one-dimensional in its definition of success is leaving yourself open to disappointment.
Using an FKT attempt as an up-tempo training effort, or race simulation, is fun because if you have a great day you just might meet your goal. But if you have an off day, you can still turn down the intensity and have a good training stimulus in a place that is probably special to you.
Personally, I also feel that serious FKT attempts are best reserved for routes and peaks that you are already connected with — a trail where you know every single rock and root so well that you can leave your soul out there. These sort of FKT attempts are the best training runs as well because they require you to refine your craft and bring your absolute A-game to top all your previous efforts.
Trail Bridges
How do trail bridges inspire you? -Ty
Have you ever waded through a thigh-deep creek only a mile from the trailhead, dooming you to wet feet for the rest of your long run, only to find a glorious and sturdy bridge a few miles later that goes over some dry grass? I have countless times. I used to get frustrated about these apparently misplaced bridges, but in the last few years I’ve pivoted to a better approach: celebrate every single bridge — its location and subjective quality be damned!
I will proclaim “WOW! What an amazing bridge, another 10 out of 10 from the U.S. Forest Service. Simply outstanding!” regardless if my foot breaks one of the wood planks, or if the bridge carries me over a body of water that could be confused for a roof gutter drainage. Someone out there looked at that piece of Earth and thought to themselves, Yeah, we’d better build a bridge there, and I choose to be forever grateful for that. Bridges inspire and remind me to run with a spirit of gratitude for whatever the day brings, and that serves me well on every single run.
Exhibit A: A bridge that prevents one from traveling over a few rocks.
Exhibit B: We would have appreciated a bridge here.
Exhibit C: A bridge that prevents one from traveling over dry grass
Exhibit D: I did not make it to the next rock with dry feet, and could have used a bridge here on a rather cold day.
Submit Your Questions
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Call for Comments
- What do you think of Gabe’s answers to this month’s questions?
- What other questions do you have for Gabe? Send them our way!
