7 Tips for Recovery from Triathlon Training and Racing
1) Static stretching.
What is static stretching? This is when one holds a stretch for a few seconds. Ideally, you want to hold it for 20 seconds to a minute at a time. It’s important to do this at the end of a workout to maintain flexibility, as muscles often tend to tighten up after workouts. Staying flexible can help you go faster in the long run, as you can have more range of motion. Stretching can even prevent some pain.
It is also important to note that static stretching should be done at the end and not the beginning of a workout, as it relaxes the muscle and lengthens it to the point where exercising on it can create injury and is less likely to respond inappropriately. the way. your wish
2) Message.
Oh yes, they feel good and help keep your muscles nice and relaxed. They are a great way to keep blood flowing to your legs, which in turn can help you recover faster. Top professional athletes in many types of sports receive messages every day. To quote Napoleon Dynamite “LUCK!”
3) Recovery of wrinkles and/or swims.
recovery walks and swims are a great way to aid recovery. To keep our joints flexible we must move. Why is this? The joints are not lubricated through the bloodstream, but are lubricated through the lymphatic system. The lymphatic system is not pumped through the body by the heart but by human inertia or movement. This is why more and more doctors are telling people to move as much as possible when they have back pain or other areas of pain.
Recovery crunches and swims also get your heart rate up. (It’s important to keep your heart rate very low in these exercises. Zone 1 is what you want.) This slight elevation in heart rate will help get a little more blood into your muscles, so the theory is that it will speed up recovery. I have found that this seems to be effective for the athletes I train.
4) Sleep.
sleeping rocks. It is when the mind and body have time to rest and recover, probably more. This is also when your body releases a large amount of human growth hormone. To maximize this, avoid eating carbohydrates 2 hours before bed, as this will prevent the body from releasing human growth hormone. Human Growth Hormone has been indicated in many studies to play an important role in helping to recover and build muscle.
The amount of sleep you need varies from person to person. Michael Jordan during game days she only slept 3 hours a night. Most people need 7-9. Consistency is also key to sleep. Going to bed and getting up at the same time is helpful to feel the most energy when you wake up.
4) Meditation.
YES BABY! I love to meditate. I do this almost every day. After doing one of these sessions I feel fresh, alert and ready to go. It teaches you to let go and relax your mind. I think it’s better than a nap because I feel more alert.
5) Raise your legs.
Elevating your legs after work can also help. I have used this tactic and find it works for me and the athletes I train. The idea is to empty your legacy. According to one of Joe Friels’ books, for every hour you train, keep them elevated for 5 minutes. So 3 hours = 15 minutes of elevation.
lie on your back and keep them above the rest of your body. Leaning on a wall or a stability ball works well.
6) Sock compression.
This is new, but I think it has some merit. Often after a hard day of training I find that my ankles and lower shin can look swollen and feel stiffer. Compression socks have helped me with this. I put them away after training.
I also wear socks when I travel and this has helped keep swelling to a minimum. I know some pros are doing this and I’m sure some of you triathletes have seen a few people sporting these knee high socks in races. I still have to break them in for that as I think it will take a long time to transition into them and I want my legs to breathe.
7) Nutrition
The nutrition is also huge. There are many excellent resources on nutrition. The body needs all the proper nutrients to heal and recover efficiently. Therefore, one needs to have a well balanced diet. Eat lots of fruits and vegetables!
That’s all friends, lots of peace and love to all of you