Post race recovery - How do I recover best after a triathlon?

So what happens next? You just completed the race you have been training for, for many months whether it was the full distance, or a half ironman.

These races, especially the full distance take a lot out of the body and the mind. It is only natural to reach for pizza and burgers and chips especially if you have forgone those treats in the lead up to your event. Equally a few beers are justified! However do also remember that a good supply of proteins and a protein shake will help with recovery of your muscles. 

Now is the time for recovery 'How long should you be resting ?'

Also tempting and ever more popular to go for an ice-bath to soothe sore and tired muscles and there are recovery benefits from having cold water therapy immediately after a hard race.

The days after your race are all about RECOVERY. The aim is to gently move the body and then after a week start to build back to normal training, but not earlier. I have observed first hand how the professionals recover post their race. We had the pleasure of hosting Matt Trautman for the 2022 Dubai Ironman 70.3 and the following day we rode 50km around Al Qudra, probably one of the few occasions I could keep up with him on a ride.... Likewise with Julie Derron we cycled 40km at DXBike after the T100 last year. Whilst it is tempting to really do absolutely nothing, active recovery will help you recover quicker. Hot tubs and sauna help stimulate blood flow and recovery, help relaxation, and loosen tight muscles.

Suggested workouts in this post race week are:

• easy 20–30-minute swims with paddles and pull buoy with short repeats of 25, 50 or 100 meters.
• easy rides of 30–60 minutes.
• easy runs of 20–40 minutes.

By David Hunt certified TriSutto coach

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