Recovery Tips
You might think that fitness improvements occur during exercise, but the opposite is the case. Exercise causes damage, depletion and fatigue to systems of the body which then begin to repair and replenish once exercise ceases. If this recovery is of sufficient duration and quality then a super-compensation effect can occur with the systems of the body becoming stronger in response to the training stimulus. If recovery isn't sufficient you will begin the next bout of training in a fatigued state. If this situation continues for a prolonged period of time this over-reaching can potentially result in over-training and the resulting poor performance, illness and injury.
Recovery therefore allows the restoration and potentially overcompensation of physiological and psychological processes, so that you can compete or train again at a similar or higher level. As a triathlete the frequency and volume of your training may be high so having a plan for recovery following exercise is important if you want to be successful.
Components of effective recovery
Apart from during you final or most important race of the season you should always be considering recovery. You should try to limit the damage and fatigue you cause to your body whilst still achieving the goals of your sessions. Below is a list of potential components of an effective recovery strategy. The focus is on things you can do following exercise but remember prevention is better than cure.
- Re-Hydration
- Re-Energise
- Cool-down
- Compression
- Stretching
- Massage
- Relaxation
- Contrast, Cold Water and Spa Therapies
- Rest & Sleep
Clearly you won't have the time to include all of the things mentioned above following every session but remember that the larger the stress/load you place on your body through exercise the greater focus you need to place on recovery.
Re-Hydration & Re-Energise
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Cool-Down
Although you probably won't feel like it try to keep moving following hard training sessions or races for at least 5-30 mins. Walking, slow jogging, easy cycling or swimming are all options. This will help maintain the blood supply to key muscle groups and prevent blood pooling in your extremities as your body switches into recovery mode.
Compression
The use of compression clothing by endurance athletes both during and following exercise has become common place. As a tool to improve performance and enhance recovery compression has a number of advantages:
- Relatively low cost
- No expertise or assistance required
- Can be used during cycling / running
- Can be used following activity during sleep / travel
- Has the potential for additional associated benefit - improved temperature regulation and reduced risk of sunburn
Tailor made items are regarded to be more effective, but not widely available and considerably more expensive. Off the peg compression are therefore used by most triathletes and are available from a most sports shops.
Use during activity - Socks, tights and tops can be used during cycling and running training. During harder sessions and races tights will feel uncomfortable and should be swapped for socks or lower leg covers.
Use following activity - Put on socks, tights or tops shortly after exercise. Continue to wear for as long as necessary particularly during travel, sleep and times of inactivity.
Stretching
See our guide to stretching for more information. Following easy exercise stretching immediately is an opportunity to work on developing the range of motion at a joint. Following strenous exercise that may have induced muscle damage the goal is to maintain the range of motion at the joint is the goal. Regular maintenance stretching as the damaged fibres repair and rebuild will achieve this.
Massage
- Improved circulation enhancing the exchange of substances between blood and tissue. Nutrients and oxygen carried into the muscle for repair and by-products of metabolism carried away from the muscle to prevent further damage.
- Prevention of blood pooling
- Decrease swelling in muscle tissue
- Stretch and relax sore and overworked muscles
Relaxation
Contrast, Cold Water and Spa Therapies
General Precautions - Do not use the spa/plunge facilities if you have any of the following:
- A history of heart disease
- A cold or virus
- An open wound
- Bruising
- Diarrhoea
- Recent injury
Contrast Water Therapy (Spa / Plunge)
Ideally used at the end of a training day- do not use if you have damaged muscles, a very recent injury or bruising:
- Shower before use
- 2 minutes spa
- 1 minute plunge (Try to relax as much as possible!)
- Repeat 4-5 times
- Always finish on cold (plunge)
- Re-hydrate before, during and after session
Cold Water Immersion (Plunge)
Ideally used following a heavy weights session, between training sessions or during the acute phases of muscle injury, soreness or bruising. Try to build up a total of 5 minutes in the plunge pool.
- Shower before use
- 1 minute plunge- (try to relax as much a possible!)
- 2 minutes out of water (air temperature)
- Repeat 4-5 times
Spa
Spa can be used at the end of a day or on a rest day as a relaxation technique. Do not use if you have damaged muscles, a recent injury or bruising.
- Shower before use
- Do not use spa for extended periods of time (no greater than 10-15 minutes)
- Always re-hydrate while using the spa
- Stretching and jet massage can be utilised in the spa environment