Injury sucks. It's a short sentence that pretty much sums up the facts. Getting over an injury is physically and mentally demanding. There are several parts to consider including rest, exercise and diet. Rather than bore you to death with details of every possible scenario we have started a Pinterest board on Roller Derby Recovery. Feel free to add or suggest new Pins in the comments. When it comes to injury recovery most people don't give it long enough before they return to full practice schedules. Giving yourself just an extra week at low or no intensity could be the difference between full recovery or being that person that's walking around with an injury time bomb. As well as the Pin Boards we've embedded one of the most powerful recovery video's you will ever see (get some tissues ready it's a tear jerker) and you can download Frightmares two week Roller Derby Meal Plan.
There are lots of great resources on the web that can help you overcome injury. Dealing with the mental side of recovery is a huge element that anyone serious about getting better should not neglect. Janine Shepherd is the ultimate example of this. She was a serious gold medal contender for the '86 Winter Olympics and was hit by a truck whilst on a training cycle ride. Her amazing story is moving and inspiring to say the least.
Whatever your situation, healthy or injured, your diet is always going to underpin the work you put in. Frightmare from the Bay Area Derby Girls has given us one of her two week meal plans. You can check her article out here or fill out the form below to get the Download. We don't spam you or give out your details to anyone else.. By Filling out the form below you are added to our Newsletter but you can unsubscribe...Not that you'd want to as we send you great stuff! Plus you will get access to our upcoming team drills series.
Frightmare has been kind enough to give us some insight into her Roller Derby diet and food plans when she is leading up to game day. We'll let her tell you all about it... All we will say is that she was kind enough to let our members have access to her personal two week Roller Derby Meal Plan - Over to Frightmare...
...Unless you have a professional doctor, dietician, or nutritionist advising you, there’s a slim chance that planning exactly what you need to eat in order to maximize your derby performance is at the forefront of your thoughts. Fortunately, there are many online resources for health and nutrition relevant to derby athletes these days from derby drill blogs to league endorsed articles and even individual skater-run Facebook pages.
Over a year ago, I noticed that my diet (full of cheeseburgers, pizza, and sweets) was starting to impact my abilities - especially physical endurance - on the track, so I really started paying attention to my food consumption and how things were making me feel. Turns out I have some dietary sensitivities.
I visited a couple doctors, talked to some personal trainers, and read various articles in order to construct a plan that would work for my training regiment. Last year, my weekly grocery shopping was loosely planned around meals aka what I thought I might want to cook throughout the week. I’d start about 2-3 weeks before a game or tournament following basic guidelines of what foods to avoid. I tracked what I ate at the end of the day in a spreadsheet (praise be to the Google Drive).
Avoid 2 Weeks Prior to Game Day:
This year, I decided to kick it up a notch and, instead of just tracking, plan my daily meals a week in advance. Since I do weekly grocery shopping, this has actually helped me with list-making and buying enough ingredients for the week. Sure, sometimes I divert from the plan and have an extra snack or switch up the days I eat fish and chicken, but it’s more of a guide anyway.
I also created a list of foods which I have found (online or through teammates and other resources) provide plenty of benefits and enhance my athletic performance.
Disclaimer: This is by no means the end-all, be-all list of things to consume. I am not a certified dietician, nutritionist, or doctor, rather just a woman who has experimented with her own foods, read various articles, talked to teammates, and consulted a couple doctors.
Two Week Meal Plan
Frightmare has given our Team access to her personal 2 week Roller Derby Meal Plan. Come and check it out then try it out!
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