As long as you eventually temper your racing synapses and deliver textbook pacing<\/strong><\/a>, you\u2019ll soon rack up a new personal best. But then what? Often, you\u2019ll stride like a zombie for the next week, your limbs stiff and your mind exhausted. Soon, post-race melancholy<\/a><\/strong> replaces post-race elation. But it needn\u2019t be so with our recovery plan.<\/p>\n How quickly you recover is down to numerous contributing factors. We\u2019re talking your age, your level of conditioning, the quality of your tapering, triathlon experience and even the daily stress that you\u2019re managing. There\u2019s also, as you\u2019ll discover, what you eat<\/strong><\/a>, how you sleep<\/a><\/strong> and other more cutting-edge methods to banish residual fatigue.<\/p>\n Sadly for those of us who\u2019ve tipped over 40, the younger, fitter and healthier you are, the quicker you\u2019ll typically recover. In truth, we all recover at different rates, no matter how meticulous your recovery protocol. So it\u2019s essential that you listen to your body and give your ego a rest.<\/p>\n You must respect time off or doing fewer training hours post-race, or you could simply overtrain<\/strong><\/a> and spend weeks on the sidelines.\u00a0With that said, it\u2019s time for your post-race recovery refresh\u2026<\/p>\n Follow these 10 tips to maximise your post-race recuperation and help you train and race stronger next time\u2026\u00a0<\/span><\/p>\n Dehydration kills power output, hinders decision making and reduces muscle contraction. That\u2019s bad for performance. Even worse, thicker blood slows the recycling of toxins and delivery of fresh oxygenated blood around the body. That\u2019s bad for recovery. So keep on top of your race nutrition<\/a><\/strong> by drinking two bottles \u2013 one featuring electrolytes, water and maybe carbohydrates, and one simply water. In the heat, you can sweat up to 1.5l an hour. Undertake a sweat test in training to determine how much you shed. Simply weigh yourself before and after an hour\u2019s hard session. One gramme is the equivalent of 1ml, so if you\u2019ve lost 500g, aim to drink at least 500ml to compensate.\u201d<\/p>\n We\u2019ve said it a million times but replenish energy-providing carbohydrates<\/a> <\/strong>and muscle-repairing protein<\/strong><\/a> as soon as you\u2019ve crossed the finish line. The speed of delivery and digestion\u2019s vital, so it\u2019s ideal to consume both in liquid form. A sports drink containing 40-60g carbs and a protein drink delivering 20g-plus of the good stuff\u2019s perfect.\u00a0<\/span><\/p>\n There are a number of advanced tools and apps on the market designed to manage recovery. If you have a power meter<\/strong><\/a>, like those from SRM or Garmin, it\u2019s worth investing in a proven piece of software like Training Peaks. For little more than a tenner each month, you\u2019re given access to a range of online analysis tools that will help you to manage fatigue and peak at the right time. The software\u2019s Training Stress Score (TSS) is a useful metric to gauge how hard or easy you should train after your big race.<\/p>\n There\u2019s evidence that regular cold-water immersion can impair physical adaptation<\/a><\/strong>. But as a one-off after a race? Go for it. Why? Because cold water lowers markers of inflammation and reduces swelling by decreasing bloodflow to the muscles. The ideal temperature is around 15\u00b0C and you\u2019ll need to stay under for at least 10mins. Just be aware that if you really find cold water frightening, this form of recovery can backfire as raised stress (cortisol) levels actually impair the recovery process.<\/p>\n Compression wear is a staple of a triathlete\u2019s wardrobe<\/a><\/strong>. Yes, they look \u2018unique\u2019 but, despite evidence being equivocal, anecdotally they work wonders. This is because of graduated pressure, the idea being that a sock with greater pressure at the ankle than the calves will act like an extra heart, accelerating the venous return of blood. That sends free radicals created from exercise back to the heart faster, which accelerates their breakdown as well as oxygenating the blood at double-quick speed.<\/p>\n Fit is key, as the purported benefits of compression require eliciting enough pressure that the socks don\u2019t slip down, but not so much that you feel like you\u2019re applying a tourniquet. Research has shown that femoral bloodflow increases to 138% of the norm when the garment has ratings of 18mmHg at the ankles and 8mmHg at the calves.<\/p>\n Cherry juice is packed with recuperative powers that are especially useful after a hard race. The reason is down to a naturally occurring compound called \u2018phenolic\u2019. These are super-sized antioxidants<\/strong><\/a> that deliver a powerful anti-inflammatory effect, too. Numerous studies over the years have shown that tart cherry juice, from Montmorency cherries, reduces muscle damage following strenuous exercise when drunk before and after.\u00a0<\/span><\/p>\n An ideal scenario would see you enjoy a post-race massage<\/strong><\/a>. For many age-groupers, that\u2019s simply unrealistic (unless masseuses are in attendance at the race). Instead, turn to a foam roller<\/a><\/strong> or pulse gun. A 15min post-race session will stimulate many of the benefits of a \u2018real\u2019 massage including: opening blood vessels to accelerate the removal of waste products and enhance the speed of oxygen delivery to the muscles; relieve muscle tension and soreness; and improve the muscle\u2019s range of motion.<\/p>\n Sleep is the greatest recovery tool you possess, as it\u2019s the time when your body regenerates and repairs. Those of you who might struggle for sleep<\/strong><\/a> should wear an eye mask and\/or ear plugs, set room temperature to around 17\u00b0C and ensure there\u2019s no technological or light stimulation in the 30mins before bedtime.<\/p>\nHow to accelerate your race recovery<\/b><\/h2>\n
1.<\/b>\u00a0H<\/span><\/b>ydrate, hydrate, hydrate!<\/b><\/h3>\n
2.<\/b>\u00a0R<\/span>estock carbs & protein<\/b><\/h3>\n
3.<\/b>\u00a0C<\/span>hoose your tools<\/b><\/h3>\n
4.\u00a0C<\/span>ool off post-race<\/strong><\/h3>\n
![\""Compression\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/34\/2021\/11\/GettyImages-1093603542-6d8e3b4.jpg?quality=90&resize=620%2C413"\" "\\"\"sports\\"")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>5. <\/b>Compress to impress\u00a0<\/b><\/h3>\n
6. P<\/b>ick your cherries<\/b><\/h3>\n
7.<\/b>\u00a0<\/span>Squeeze out the\u00a0toxins\u00a0<\/b><\/h3>\n
8. <\/b>Sleep\u00a0your way to victory\u00a0<\/b><\/h3>\n
9. <\/b>Keep active\u00a0<\/b><\/h3>\n