Dæhlie 36509 June
There are three things Astrid Uhrenholdt Jacobsen never eases up on; Food, recovery and a good night's sleep.
Q / Why is recovery important?
A / It secures the effects of your training session. Skipping this part can throw away most of the effect of your training. Of course, the training has its own value in experiences and togetherness. However, for me it is important to develop and improve myself so I’m not willing to throw that away with sloppy after e orts. Good recovery routines are the foundation for absorbing more training loads without injuries or illness.
Q / How does recovery differ between training and competition seasons?
A / A rule of thumb is to build yourself up with more and more training during summer and autumn. When competitions start, you train less. Before an important race, such as a World Championship, I have a period of harder training, and then less training and more relaxing over the final few days. In that period I’m in ‘light activity mode’, focusing on technique and finding the right competition speed.
Q / How do you relax?
A / By reading a good book, or by writing myself. In the right mood, I like to convey something that really engages me by writing it down.
I have done some of my best ski races after literally sleepless nights. Enough sleep over time is the important thing
- Astrid Uhrenholdt Jacobsen
Q / What relaxation techniques do you use?
A / I unwind by both listening to music and visualizing competitions. If I notice that my shoulders are getting tense, I try to concentrate on breathing through my stomach.
Q / What do you do about insomnia?
A / I try to close my eyes, relax and think that resting is better than nothing. Honestly, I have done some of my best ski races after literally sleepless nights. My philosophy is that enough sleep over time is the important thing. Don’t let a restless night stress you. I know that late night training or eating disrupts my sleep, so I try to avoid that.
I drink sports drinks during all sessions of more than 45 minutes. Within the first 30 minutes after a session, I have to eat something. I also try to have a bigger more complete meal within two hours.
It is entirely possible to rest other places than in your bed. There are lots of other ways to unwind. If I’m not training that much, I don’t need to spend what’s left of the day on the couch or in bed. That tends to become rather boring.
Good routines for sleeping are essential. The hours before 2:00 a.m. are the crucial sleeping hours. A strict schedule is important to me. I need to go to bed and get up at the same time every day all week long. A bit of good advice is to leave your phone outside your bedroom. Or put it on “do not disturb” modus no later than 10:00 p.m.
Within the first 30 minutes after a session, I have to eat something
- Astrid Uhrenholdt Jacobsen
7:30 AM / BREAKFAST
Preparation for first training session.
9:00 - 11:00 AM / TRAINING
11:30 AM / LUNCH
Followed by rest and recovery.
3:30 PM / AFTERNOON MEAL
Preparation for second training session.
4:30-6:30 PM / TRAINING
Shower and change clothes.
7:00 PM / DINNER
Followed by rest or other activities.
9:00 PM / EVENING SNACK
Before getting ready for sleep.
10:00 PM / GOOD NIGHT!
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