Salvaging a Terrible, Horrible, No Good, Very Bad, Practice Session

Salvaging a Terrible, Horrible, No Good, Very Bad Practice Session

We’ve all been there – ready to work hard, only to have a terrible, horrible, no good, very bad practice session. As adults, we understand that progress is not always linear; we’ll have good days and bad days. Still, standing on the ice during one of these sessions can make you wonder if you simply forgot how to skate overnight.

In my experience, there can be many reasons for this. Perhaps you feel pressure to perform well at an upcoming competition or test session. Maybe a spin or jump you’ve been working on is suddenly inconsistent, or the freestyle session is particularly crowded. Whatever the reason, things start to unravel quickly. Now what?

Here are a few approaches to salvage a session:

  1. Recognize and Admit: Acknowledge that things are beginning to unravel so that you can change your approach.
  2. Identify the Problem: Determine what the specific issue is. Are you struggling with a particular jump today? Is the program run-through not coming together?
  3. Break It Down: If you’re having trouble with a specific element, break it down into smaller components. For example, focus on the technique of each part of the jump or run-through. Sometimes, reminding yourself of the technical details can help correct errors.
  4. Address Mental Blocks: Occasionally, even breaking things down doesn’t work. Remind yourself that you’ve completed these elements successfully before, so it’s likely a mental block.
  5. Shift Focus: If one aspect isn’t working, try working on something else, like spins or footwork, to clear your head and maintain a productive practice session.
  6. Try Something Different: On particularly challenging days, consider working on school figures or basic edges. The repetitive nature of these exercises can help release tension and refocus your mind on alignment and blade control.
  7. Take a Break: If nothing seems to be working, it may be best to end the session early or take a day off. Stepping away can prevent frustration from escalating and potentially causing more harm than good.
  8. Be Kind to Yourself: After leaving the ice and clearing your mind, reflect on the session with kindness. Remember that mistakes happen, but they don’t define your abilities. Use this time to identify areas for improvement without dwelling on negativity.

Remember, a bad practice session doesn’t define your progress as a skater. By approaching challenges with patience and resilience, you’ll emerge stronger and more confident in your abilities.

How do you cope with a really tough practice session?

How to Unlock Peak Performance and Understand Recovery

Understanding recovery

As athletes, we often push our bodies to the limit, striving for peak performance in our chosen sports. But what many of us fail to realize is that true gains are made not during the workout itself, but in the critical period of recovery that follows. I recently had the opportunity to talk with Nick Kotwica, a certified personal trainer, precision nutrition level 2 coach, and performance specialist, to learn about his take on the topic of recovery. Recovery is not merely about resting on the sidelines; it’s a deliberate process aimed at restoring our bodies to a state of optimal function, ready to tackle the next challenge head-on.”

What is Recovery?

Let’s break it down. Every time we engage in strenuous exercise, whether it’s running, weightlifting, or even a demanding session on the ice, we subject our muscles to micro-damage. This damage is necessary to stimulate growth and adaptation, but it also leaves us in a weakened state. Recovery, then, becomes essential to repair this damage and return our bodies to baseline.

During a workout, we trigger stressors that force our bodies to adapt. Recovery is the process of transitioning from a state of stress and inflammation to one of repair and growth. This involves muscle repair, replenishing depleted energy stores, and reducing inflammation. Essentially, recovery is the bridge between the breakdown of exercise and the rebuilding of stronger, more resilient muscles.

The Concept of Supercompensation

One fascinating aspect of recovery is the concept of supercompensation. When we work out, we create a deficit in our bodies, leading to fatigue and inflammation. However, during the recovery phase, our bodies adapt and compensate for this stress by rebuilding stronger than before. This cycle of stress, recovery, and adaptation is what drives progress in athletic performance.

But there’s a delicate balance to strike. Pushing too hard without adequate recovery can lead to non-functional overreaching, where the demands are greater than our bodies can recover from. This steers to a state of under-recovery that can take weeks to recuperate from. Most people will never reach a state of true overtraining.

Strategies for Effective Recovery

So how do we optimize our recovery to support our athletic endeavors? It starts with understanding the signs of under-recovery and taking proactive steps to address them. Recovery strategies can include:

  • Active Recovery: Engaging in low-impact activities like walking or gentle stretching to promote blood flow and flush out metabolic waste.
  • Nutrition: Consuming adequate protein and carbohydrates to support muscle repair and replenish energy stores.
  • Hydration: Replacing lost fluids and electrolytes to maintain optimal hydration levels.
  • Sleep: Prioritizing quality sleep to facilitate physical and mental recovery.
  • Mindfulness: Incorporating relaxation techniques like deep breathing or meditation to reduce stress and promote recovery.

Additionally, tools like foam rollers, massage therapy, compression boots, hypervolt, and red light therapy can complement these strategies by aiding in muscle relaxation, reducing inflammation, and promoting recovery at the cellular level.

The Importance of Individualization

It’s crucial to recognize that recovery is not one-size-fits-all. Factors like the intensity and duration of workouts, individual physiology, and environmental conditions all play a role in determining the optimal recovery approach for each athlete. Experimentation and self-awareness are key to finding what works best for you.

In conclusion, recovery is not an afterthought but an essential component of athletic performance. By prioritizing effective recovery strategies, athletes can accelerate their progress, reduce the risk of injury, and unlock their full potential in their respective sports. So, the next time you lace up and step onto the ice, remember: true gains are made in the moments of rest and recovery that follow.

Strawberry Matcha Latte – It’s Like Spring in a Glass

Strawberry Matcha Latte

Spring is a time of renewal and transformation, a beautiful reminder of the ever-present cycle of change in our lives. As the competition season gradually comes to a close and skating shows take center stage, we find ourselves immersed in the vibrant energy of this season. Amidst the budding flowers and blossoming trees, it’s essential to pause and reflect on our own growth as skaters. Just as nature undergoes a remarkable transformation during springtime, so do we experience growth, progress, and achievement in our skating journey. Spring serves as a poignant reminder to appreciate how far we’ve come, to celebrate our accomplishments, and to embrace the opportunities for growth that lie ahead. It’s a time to acknowledge the beauty of change and to find inspiration in the ever-evolving nature of our skating endeavors.

With that, I raise a glass to growth, gratitude, and the new competitive season just around the corner. This glass however is not filled with sparkling wine but rather a Strawberry Matcha Latte because let’s face it… it’s on brand for the blog!

Strawberry Matcha Latte

Ingredients: 1 cup of your favorite plant-based milk (or regular milk if you prefer) 2-3 strawberries 2 Tbsp of half and half 1/2 tsp matcha powder

Instructions: Whisk Matcha powder into hot (not boiling) water. Add ice to a glass. Add the plant milk. Slowly pour in the Matcha mixture. In a small blender, add strawberries and half and half and blend until thoroughly mixed and frothy. Pour pink strawberry mixture on the top of the glass. Give it a quick stir to combine the milk, matcha, and strawberry layers and garnish with an extra berry.

Enjoy!  And tag me on Instagram @lattesandlutzes if you make this!

Starting Strong: What I Wish I Knew for Skating Success

What I Wish I Knew

I stumbled into figure skating without much planning; it was merely a weekend activity to survive the cold New England winters. As I progressed, I realized I lacked essential information. Here’s what I wish I knew when I started, in hopes it helps those new to the sport.

Fortunately, I landed in a learn-to-skate program with credentialed coaches and an organized structure. For those unsure of where to begin, I highly recommend checking the US Figure Skating site for a nearby program. These clubs often provide year-round facilities, essential for consistent practice. Moreover, they offer access to private coaches for those looking to advance beyond the basic program. Many clubs also host seminars and workshops, some tailored specifically for adults. The adult skating community is incredibly supportive, eager to share resources and experiences.

Regarding equipment, it’s essential to invest in your own skates. While rental skates suffice for initial lessons, owning a pair ensures comfort and safety. However, be prepared for the inevitable need to upgrade as your skills progress. Skate boots and blades are designed for specific skill levels, so adjustments are necessary as you advance.

Additionally, as you transition from beginner to intermediate levels, your boot size may change. This adjustment accommodates the increased intensity of advanced skating, ensuring proper support and comfort. Find yourself a great skate technician.

Understanding the significance of off-ice training came to me later. Skating requires balance, flexibility, and mobility distinct from other sports. Whether through your skating club or online, off-ice classes provide valuable insights into skating mechanics. You can learn how to jump, turn, and spin off the ice first. This training instills a sense of confidence and familiarity with movements, leading to improved performance on the ice.

Reflecting on my journey, two crucial skills I wish I had learned earlier are falling safely and understanding my equipment. Practicing controlled falls minimizes fear and injury, while mastering blade control enhances stability and control on the ice.

What surprised you the most when you started skating? Comment below.

Advice for returning to the ice after a major injury

What is it like returning to the ice after a major injury?

In the world of competitive figure skating, injuries are an unfortunate reality. Most are thankfully minor and take us off the ice for just a few days, but what happens when something more serious occurs? What is it like to be off the ice for an extended period of time, and more importantly, what does the return look like? I’m happy that my friend and fellow competitor, Rylie Smith, was willing to share her story. In our conversation, we delved into her journey of overcoming adversity, both physical and mental, as she shares her experiences of recovering from an ankle injury and a subsequent head injury.

First Came an Ankle Injury:

Rylie talked through what took her off the ice, starting with an ankle injury. During a normal pre-competition warm-up off the ice, Rylie recounts how she rolled her foot and landed on her ankle. What initially seemed like a minor incident quickly turned into a serious setback, with her ankle swelling to the size of a baseball. Despite initial uncertainty about the extent of the injury, the diagnosis confirmed a strain rather than a fracture. The road to recovery was fairly straightforward, marked by physical therapy, cautious rehabilitation, and a gradual return to the ice after a few months.

Next Comes a Head Injury:

Just as Rylie was regaining her confidence on the ice and beginning to compete again, a head injury threw her plans into disarray. A hard fall occurred during a routine practice on a simple move, leaving her grappling with symptoms resembling a concussion, including dizziness and sensitivity to light and noise. At first, Rylie didn’t think she was hurt that badly and continued skating for a little bit, but she knew something wasn’t right. It took a while to even get a proper diagnosis. So unlike the ankle injury, this recovery process was less defined, leading to uncertainty and frustration. Due to the time it took to get a proper diagnosis and the continued symptoms, Rylie was off the ice for more than ten months.

Navigating Uncertainty:

With two major injuries disrupting her skating career, Rylie faced a long period of uncertainty and doubt. She began working with a physical therapist last July. They worked on a lot of balance exercises, which began to build Rylie’s confidence. After a few months, she also started back with her own gym workouts, nothing strenuous, but it was a start. After months of balancing physical rehabilitation with mental resilience, persevering through setbacks and challenges, Rylie was determined to return to the ice.

Finally Cleared for a Return to the Ice:

Just a few weeks ago, Rylie was finally cleared to return to skate. She was thankful to have the off-ice exercises and the gym to begin building confidence. Despite progress in physical therapy, the fear of re-injury and some ongoing symptoms from the head injury loomed large, impacting her performance and mindset.

As Rylie returned to skating, she adopted a cautious approach, breaking down skills and rebuilding confidence step by step. She also shifted her goals and approach to skating. Because some symptoms of the head injury still linger today, Rylie has plenty of skating goals to strive for but has been fluid with the timeline. She knows there’s a return for her but is taking it day by day. Happy to be back on the ice!

Looking Ahead and Advice for Other Skaters:

Despite the setbacks, Rylie remains hopeful and determined. While the road to recovery may be long and uncertain, she is committed to taking each day as it comes, focusing on gradual progress and celebrating every milestone along the way. And that’s her best advice to others returning from injury. “It won’t be the same,” she says, “you may have more of a learning curve on a move or element. There will likely be mental blocks. It’s good to set goals for yourself. But it’s also best to be kind of fluid with the timelines.”

Through setbacks and challenges, Rylie continues to inspire with her unwavering commitment to her passion for skating, reminding us all that with courage and resilience, anything is possible.