Recovery: triathlon’s 4th sport

I think this post is well timed. We are now established into a  routine: we know what workouts we have to do, we plan ahead, get them done, go to bed, then start all over again the next day. And again. And again. This accumulation of stress takes a toll on our body. We are feeling sore, but often time we are feeling fatigued. One of the biggest challenge of Ironman training is recovering on time, and enough to be able to train again the next day, especially after long workouts.

That’s where recovery comes into play. It is important to be as serious about it as we are with our workouts. There are a few rules in recovery. We certainly should not ignore signs of over-training and recovery is the key to keep us rested, injury-free and even mentally sane!

A big component of recovery is nutrition, and timing of it as well. It is imperative to have adequate recovery nutrition after a long workout (anything over 2 hrs). Many researches suggest that the ideal window for food after a workout is 15 to 30min afterwards. The body needs that fuel to start the recovery process. It should consist of a 4:1 ratio of carbs to protein, hence the chocolate milk recovery drink. It is quick, easy and cheap. If you want to get more fancy, adding glutamine powder will add value to it. It is an amino acid essential in skeletal muscle recovery. The drink should be around 300 calories or so. Then a well balanced meal should follow within 1 to 1hr30min after. Make sure also to stay very well hydrated before, during and after workouts.

Pay attention to workouts description as well. Make sure to go easy when it says so. An easy run or bike will help in recovery, to loosen up the joints, muscles, etc. Therefore stay away from hills or difficult terrains, and stick to the duration (not going over) of the workout.

Massages are also very helpful, so is stretching. I am also a big fan and addict of the ice bath. Minimum of 15min in a cold bath will do wonders for your legs and will permit you to have a more efficient workout the next day. And don’t forget sleep: get enough of it!!!

Hope this helps!

Train Hard but Smart !!!