Recharge

Recovery with Genevieve LaCaze

 Olympian Genevieve Lacaze represents Team New Balance and Melbourne Track Club. Find out her daily routine to refuel, recharge, and recover between workouts and races.

Genevieve, known to most as ‘Gen’, is a bright and bubbly Aussie chic. She grew up on the Gold Coast and came over to the University of Florida as a freshman. Gen rose through the NCAA ranks, survived personal adversities, and persevered through a major coaching change. Gen graduated an All-American in the steeple and multiple time SEC champion, a few weeks post graduation she pocketed her London Olympic Qualifier and has made a solid impact in the professional world ever since. Gen is the Queen of racing well when it matters most and always leaves her heart out there on the track. 

imageBelle Lap: What are your pre/post recovery rituals?

GL: Workouts & long runs:
After a hard workout I ALWAYS have protein so I will pack my Endura optimizer protein shake and Endura protein bar for immediately after my warm down. This is the same for my long runs. I treat a workout and long run very similar because I am exerting myself for a long time and my muscles will need everything they can get ASAP. When I return home, before I shower or eat I will stretch, foam roll and trigger point for 20 minutes. I feel this is the most important part of recovery because my body quickly stiffens and tightens up. Once I have done that, I shower and prepare a healthy breakfast/brunch!

Weights:
My weight program always begins with a long warm-up consisting of stretching, foam rolling, and muscle activation to avoid injury. Although my weight training is less demanding or as weight-bearing, I still take recovery very seriously. Once again I try to get at least my Endura protein bar in straight away or make up a protein drink when I get home.

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Belle Lap: What do you do to stay healthy?
GL: I try to always listen to my body. I’m always adapting to how it feels and I make changes as soon as something seems to not be working. I use to be able to run higher mileage straight after college because I had never been injured. However, after I broke my ankle in 2013, I have had injuries sneak up every year. Now I have upped my strength program and reduced my mileage so my strength outweighs my running load.

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Belle Lap: Which recovery tools do you use on a daily basis? 
GL: Without a doubt I always have a foam roller, trigger point ball (or small ball of any sort) roll-recovery device, and recently got on to Cool Core ice wraps for bigger muscles like my hamstring. All of these are essential in my daily recovery routine.

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Belle Lap: Do you take naps??
GL: I try to nap everyday. I know that not everyone can get such a luxury and I usually only find time to if I’m at altitude but I truly believe sleep is just as important as any other recovery method.

Belle Lap: Did you use the training room regularly in college at the University of Florida?
GL: I would use the training room 4-5 times a week because I liked to ice bath often. I didn’t stretch enough in college but luckily at Florida I had a fantastic weight coach (who I still use) who incorporates stretching, foam rolling, and trigger pointing as part of each session.

Belle Lap: Do you wear compression socks for recovery?
GL: I am lucky enough that New Balance have sent me different compression tights and socks that I wear very often. The night of a hard session day I like to wear the tights to help recover my muscles and I will sometimes do long runs or tempos in compression socks just for the extra support.

 

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Belle Lap: Which key foods do you eat in your diet?
GL: I have moved towards more foods with good high fats like avocado, oil and nuts. Mixing this with lots of protein and GREEN veggies you can’t go wrong. Every morning without doubt I will have poached eggs on multigrain toast with avocado, tomato, spinach, ham and cheese. A winner!

Belle Lap: How do you recover mentally from a race? (Good races and races you are not happy with)
GL: I try to deal with it immediately if it’s a bad race. You can’t waste time dwelling and I am still learning that however the best advice I have been given is when you wake up the next morning after a bad race, you only focus on what the next step is to get better. So a run, recovery, treatment, rest – whatever you and your coach have decided as the next step, you do and you forget about what happened and make sure it doesn’t happen again next time. After a good race – I focus on why it was good and what made it good. Then I wake up the next day ready to get even better.

Belle Lap: How do you recovery mentally from a tough workout?
GL: A tough workout to me is the best kind because once it’s over, I feel better no matter what. Whether I found it easy to execute the times or I just had to hang on, I am better then I was before it. I usually will finish my warm down and do my usual recovery routine to continue moving forward to make myself a better athlete then I was yesterday.


Look out for Gen in our future lifestyle feature ‘The Belle Behind the Buns’ and check out our Belle Lap Recovery tips here.

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