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I realize that one of the last blog posts I wrote talked about the importance of taking a break, and how it affects your season. Well I did take a break, but perhaps it ended up being a bit too long.
Originally my plan was get back to my fitness regime by the end of 2012. The goal was to take two months off, and start my pre-season works outs at the gym before regular practices start in January. Somewhere in between all of the beer, snacks, buying a house, back and forth between two cities, holidays, snow storm, cold weather, working, playing with dogs, coaching, cooking fun meals, watching entire seasons of a television series in an unhealthy amount of time, and whatever else, I didn’t seem to make the time for that whole exercise part.
I missed a goal, but that’s okay as long as I re-evaluate, re-assess and make some new goals for the new season. At this point, I am going back into the season with a rested soul and body, but maybe just a tad out of shape. I took enough time off that I am excited to get back to skating after a long and hectic 2012, but need to get my fitness level up ASAP.
For the next month or so, my week will involve going to gym three times a week. This will be my exercise time, and practice will be my roller derby time. Why is that? Practice is not always about getting a good workout, because we are often working on specific drills and technique. I will be working on strength building and well…let’s be honest… trying not die after a few minutes of exercise.
Another component of preparing for the season is eating properly. I am a busy gal, and I do a lot of commuting on a day-to-day basis. Since I am not home for long periods of time, it is easy for me to just grab some take-out along the way. Eating well usually takes some organization and preparation.
I am not one of those naturally organized people, so this takes a lot of extra effort on my part. I was noticing that I spend a lot of extra money on produce and other fresh food that goes to waste. I also don’t get home until after 9:30pm when I have practice, and I am usually exhausted. I have decided to make a chart and plan my meals for the week. This is effective because it makes my grocery shopping a lot faster and organized, allows me to prep part of the meal beforehand, and ensures that I am eating what I need to be eating.
I am not doing this to lose weight, but rather to make sure that I eat less take-out, save a couple of bucks, and that I am prepared for the 2013 season. I am a “pescatarian”, so I follow a vegetarian diet + seafood. It is important to me that I try to eat as well as I can, while being a normal person that is not a nutrition professional and can’t quite remember all of the specific rules and information An easy way to think about it is simply “Real food, less bread”.
Hopefully this blog will help you get out of the post-holiday complaining period and get into action. I would like to note that this is not a New Years BS resolution, and instead my early 2013 season prep. You should take responsibility over your own fitness, and ensure that you are 100% prepared for your roller derby season. Improving as a roller derby athlete goes beyond skating on the track and turning left.
Georgia W Tush
*I am not a fitness professional and only a doctor of shananigans. Please use this as a guide and consult a for realz professional to develop a plan for you.
I figured I would just cut and paste that shizzzz here.
WTF is up with all y’all not taking breaks?
Over the last little while, I have spoken to many derby folk from all over that do not make any time for an off-season. Like ever, ever. There are derby players that have been going on strong for years without ever stopping (except for small holiday breaks). To me, the idea of not having a start and end point is mentally and physically exhausting.
Look! A non roller derby related activity AND we’re having fun. (So what if it’s with roller derby people and we don’t have any other friends)
I like to compare the end of a season to a restart button. Your season sucked? Who cares! You have the opportunity to start fresh and work your mistakes or weaknesses from last season. It’s not only important for your body to rest, but it helps you mentally reset and prepare for next season. Whether your offseason is 3 weeks or 3 months, you still have the ability to start over. Isn’t that a nice feeling?
There seems to a connection of roller derby and stubborn bitches (I use that term out of love). You know, the ones that refuse to stop? Like ever, ever? The ones that may have just shattered their meniscus but refuse to stop scrimmaging. Just a side note: Those days for me are long gone. If I hurt my baby finger, eff you, I’m out! Anyhoo, the offseason allows players to rest and take care of any reoccurring injuries that develop over the season. This allows you to come back into the following season fresh as a daisy. Okay, bad example because I’m sure none of you smell fresh. You get the point, right? Last year, I ended up sitting out a little bit longer because of injury and during that time healed up my ankle, collarbone, and what was probably an old knee injury. Part of the healing process was strengthening, but a good component of it was rest. I also spent that time planning and preparing for the following season.
For Reals Break
Currently, my league just finished our offseason. I spent a good solid two weeks not doing anything related to physical activity. After complete rest, I started going back to the gym and cross training which would be considered active rest. I was still resting from my sport but getting back into shape. The entire offseason consisted of ZERO roller skating. Why? At the end of my season I was very tired. I wanted to be excited to come back for our upcoming season without any feelings of burnout. I have been playing for about 7 years, and at 28 years old would like to continue playing at a high level for a long time. Alternatively, I could have also gone to some fun skating sessions to work on non-roller derby related things which I have done in past off-seasons.
Crosstraining at Crossfit SubZero in Thunder Bay, ON
While developing your season and booking dates, you should incorporate pre-season, season, and off-season periods based your schedule. Make sure you put a lot of thought into your training based on what type of training, why, and when. In a dumbed down version, this is how I assume our training will look next season. Pre-season = Lots of skating, technique, strength and endurance. Season = Perfecting techniques, team building & work, working on strategy, playing together, peak time! Off-season = Rest, rebuilding, rinse and repeat. I hope you found this article helpful and informative. I highly suggest working with a professional trainer or coach on building your season. I am not a professional, but have played a lot of roller derby. This is what I have felt has worked the best for us over the years.
Georgia W Tush