Meet Frankie, our guest writer of today’s article and the Founder, Owner, and Head Coach of Pretty Strong Coaching. Frankie has transformed her struggles with depression, chronic pain, and severe injuries into a journey of healing and empowerment where she founded Pretty Strong Coaching to help women achieve their fitness goals and embrace a healthier lifestyle. Despite facing extreme challenges such as being hit by a car and dealing with parasites in her eye, Frankie has recently completed the Norseman Xtreme Triathlon, the toughest Ironman on the planet and is also a four-time marathon runner. Join her as she empowers women to break through mental barriers, conquer self-doubt, and tackle burnout to become their strongest, healthiest self. We sat down with Frankie to find out more about how she prepared herself for the race:
Trapeze: Congrats Frankie, what an amazing achievement! How and when did you even begin to prepare for Norseman?
Frankie: Thank you! I got into Norseman in October 2023, and they give you a week to question all your life decisions! After speaking to several friends who have been to Norseman, either as an athlete or support crew, I knew I had to do it! Once I secured my slot it was full-send till August 2024 – 10 months all in!
Trapeze: Could you share more on how recovery at Trapeze has helped you in preparing for Norseman?
Frankie: The support from Trapeze was invaluable! Norseman starts with a jump off the back of a ferry into an icy fjord – and being in Singapore, the lowest temperature I could get was 21 degrees, but I had to get used to 10-15 degrees. The only way to do that was with ice baths. So I started regular ice baths at Trapeze from January. I would never have been able to have gotten through that swim without it!
Beyond that, I was hitting up to 20 hours of training a week, so the infrared sauna was a game changer for me. I’ve never used one before, but being able to use it helped me destress, relax, sleep better and recover faster.
Trapeze: Which was the toughest part of the race, and would you do it all over again?
Frankie: The toughest part was hitting 140km in the ride. This is the last point where you can’t see your support crew and the next 10km is uphill (after a brutal climb). You’re alone, 10 hours into the race, fighting strong winds and hail stones – it was relentless. But that’s Norseman – it pushes you to your absolute limits.
I would 100% do it all over again – it was hands down the most amazing race I’ve ever done! Get me back as soon as possible!
As a triathlete, managing my recovery is just as important as the other three disciplines. I trained for the Norseman Xtreme, a long-distance triathlon featuring a 3.9 km swim, a 180.2 km bicycle ride, and a 42.2 km run. My body was under a lot of stress with such high volumes across swimming, cycling, and running each week. To optimise my recovery and enhance my performance, both cold plunges and infrared saunas have been highly beneficial. Each method has its own unique benefits, and understanding them can help you choose the best recovery option for your needs.
Cold Plunge Therapy vs. Ice Baths
Cold water immersion (cold plunge therapy) involves submerging your body into cold water (normally between 10-15°C) for 10-20 minutes. Ice baths tend to be around 0-10°C and involve submerging your body for 0-10 minutes. Both methods reduce muscle soreness, decrease inflammation, and improve blood circulation during the rewarming process. For general recovery, cold water submersion is ideal and is less extreme, making it easier to incorporate into your daily routine. However, ice baths can be perfect after very intense training sessions. They can be used for pain relief and are more effective in speeding up muscle recovery. Benefits:
• Reduces muscle soreness: The cold constricts blood vessels, reducing inflammation and swelling, which can alleviate muscle soreness after intense workouts.
• Speeds up recovery: They help flush out metabolic waste products from muscles, promoting quicker recovery.
• Boosts mental toughness: The colder the water, the more it can enhance mental resilience and toughness, essential for endurance athletes.
• Improves circulation: Alternating between cold and warm temperatures can improve circulation, enhancing overall cardiovascular health.
My Own Protocol for Ice Baths:
• Frequency: 3-4 times a week, ideally after intense training sessions.
• Duration: Start with 1 minute and gradually increase up to 5 minutes as tolerance improves. I struggle with my hands, so I tend to leave these out of the ice bath!
• Temperature: 5° is optimal for reducing inflammation and aiding recovery.
Tips for Beginners:
• Start slow: Begin with shorter durations and warmer temperatures if you’re new to cold plunges. Gradually work your way up. You can also start by exposing small parts of your body to the cold water first before your whole body.
• Deep breathing: Practise deep breathing techniques to help manage the shock of the cold and to stay calm.
• Warm up after: The shivering process post cold water exposure is a good thing – it’s warming you up! Ensure you then have a warm shower or drink a warm drink afterwards to help your body return to normal temperature.
Infrared Sauna Therapy
Infrared saunas use infrared light to penetrate the skin and heat the body directly, rather than heating the air around you like traditional dry saunas. This method increases heart rate and sweating, mimicking the effects of moderate exercise, which can help detoxify the body, improve circulation, and promote relaxation. Benefits:
• Detoxification: The increase in sweating helps eliminate toxins from the body.
• Improves circulation: Infrared heat increases blood flow, which can help deliver more oxygen and nutrients to muscles, aiding in recovery.
• Promotes relaxation: The warmth can soothe sore muscles and joints, helping with overall relaxation and stress relief – which is why I love them!
• Boosts immune system: Regular infrared sauna sessions can boost the immune system by promoting healthy cellular function.
My Own Protocol for Infrared Saunas:
• Frequency: 3-4 times a week, either post-workout or on rest days.
• Duration: 45 minutes.
• Temperature: 49-60°C is sufficient for most benefits without too much discomfort.
Tips for Beginners:
• Hydrate: Drink plenty of water before and after your session to prevent dehydration.
• Start slow: Begin with lower temperatures and shorter durations, gradually increasing as you get used to the heat. Start with 15-20 minutes and work up to 30-40 minutes as your body adapts.
• Listen to your body: If you feel dizzy or unwell, exit the sauna and cool down immediately.
Advanced Techniques for Enhanced Recovery
• Contrast therapy: Alternating between cold plunges and infrared saunas can enhance recovery by promoting blood flow and reducing muscle soreness. For example, 1 minute in a cold plunge followed by 10 minutes in an infrared sauna, repeated 2-3 times. Always end with the cold!
• Targeted cold therapy: Using ice packs or cold water immersion on specific muscle groups that are
particularly sore or inflamed can provide targeted relief.
• Breathing techniques: Incorporate breathing exercises such as the Wim Hof Method during cold plunges to improve mental resilience and oxygenation. I highly recommend his books or his app to try these!
• Stretching and mobility work: Combine infrared sauna sessions with gentle stretching or yoga to enhance flexibility and muscle relaxation.
Practical Applications for Triathletes
These recovery tools can play a massive part in an endurance athlete’s overall performance. Cold plunges after intense training sessions can reduce sore muscles, meaning we need less downtime to recover, and the session we’ve just completed will have less impact on our next session later in the day or tomorrow. Infrared saunas can definitely be added into your rest day protocol to promote relaxation and detoxification. Sleep is key with such big training volumes and I do find evening infrared saunas help me to wind down before bed.
Expanding Your Recovery Toolkit
To optimise recovery, consider adding these strategies alongside cold plunges and infrared saunas:
• Active Recovery: Engage in low-intensity activities like walking or light cycling on rest days to promote blood flow without stressing your body.
• Massage Therapy: Regular massages or self-massage tools (foam rollers, massage balls) help reduce muscle tension and improve circulation.
• Compression Gear: Wear compression garments (socks, sleeves, tights) during and after workouts to reduce muscle soreness and enhance circulation.
• Nutrition: Fuel your body with a balanced diet rich in protein, healthy fats, and complex carbs. Proper hydration is also key for muscle repair.
• Sleep: Aim for 7-9 hours of quality sleep nightly to support body repair and regeneration.
Personal Experience and Insights
In my triathlon journey, I’ve found that combining various recovery methods makes a significant difference. After tough sessions, I use a cold plunge to reduce inflammation, followed by an infrared sauna to relax and soothe muscles. On particularly fatigued days, I add gentle yoga or light stretching, staying well-hydrated and eating a nutritious meal post-recovery.
Listening to Your Body
Recovery is personal. Pay attention to your body’s signals—some days require more rest, others more active recovery. Tailor your routine to how you feel.
Customising Your Recovery Routine
• Track Progress: Keep a journal to note how different recovery methods affect your performance.
• Adjust Based on Training Load: Prioritise intensive recovery after tough workouts.
• Incorporate Variety: Mix cold plunges, saunas, and active recovery for a balanced plan.
• Consult Professionals: Work with a coach or therapist to develop a personalised recovery plan.
The Mental Aspect of Recovery
Training for endurance events like triathlons can be mentally demanding, and effective recovery strategies can help manage stress and prevent burnout. Cold plunges, for example, can be a mental challenge. The shock of the cold water requires mental toughness and resilience, which can translate to improved mental strength during races. Infrared saunas, on the other hand, provide a calming and relaxing environment that can help reduce stress and promote mental clarity.
Integrating Recovery into Your Lifestyle
For many athletes, recovery can sometimes feel like an afterthought, especially with busy schedules and demanding training programmes. However, integrating recovery into your daily routine doesn’t have to be complicated. Here are a few tips to help make recovery a seamless part of your lifestyle:
• Schedule Recovery Sessions: Treat them as essential as your workouts.
• Create a Recovery Space: Dedicate an area in your home for stretching, foam rolling, or sauna sessions.
• Involve Your Support System: Share your goals with friends or training partners for accountability.
• Stay Consistent: Even on good days, stick to your routine to maintain performance and prevent injuries.
Final Thoughts
Recovery is a critical component of training, and incorporating a variety of techniques can help you optimise your performance and well-being. Join our Facebook group at www.facebook.com/groups/PrettyStrongCoaching for education and support, where you can connect with other athletes, share your experiences, and gain valuable tips and advice.
For those interested or wanting more information about my coaching services, visit our website. I’m excited to share my experiences and help others achieve their athletic goals. Happy training and happy recovering!