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Clock Your Recovery Time

by PowerUp Sports

You proved your calibre as you swam hard, pedalled it out on your bike and ran against time. You beat the clock! Now what?Biking, Running and Swimming in IRONMAN calls for a detailed recovery strategy! Post-triathlon recovery is as

important as preparing before the season begins. You might be compelled to go out for a run the next day as you still have the adrenaline rush in you but think again.

A COOL-DOWN

Some of you might want to head on out the next day as you normally did and started training. Others might want to relax on the couch. Neither of them will help instead take a light walk or easy spin. This can help promote the venous return of blood to the heart and reduce muscle stiffness.

REFUEL

The first hour after a race is an essential time where you will need to re-hydrate. You will need a balance of fluid, sodium and electrolytes. These fluids refuel the body and restore energy. In considering the type of fluids needed to achieve their re-hydration goals, athletes should also consider the length of time before their next session, the degree of the fluid deficit incurred, taste preferences, daily energy budget, as well as their other recovery goals

MAXIMISE YOUR RECOVERY WITH CARBOHYDRATES AND PROTEIN

After the race the first 60 to 90 minutes are crucial. We need to consume a few hundred calories of protein and high carbohydrate. Carbohydrates refuel glycogen reserves enabling the body to perform some metabolic tasks more efficiently; protein repairs your worn out muscles. Fruits, yogurts, cereals all excellent options.

PILLS

Not everyone would recommend popping pills to relieve the pain as it may do more harm than good. It would help to reduce inflammation, but if taken immediately after a hard race it could lead to irritation in your stomach.

24H COUNTDOWN

Many athletes find it difficult to sleep after a primary race as they would still be wound up from all the adrenaline rush. So don’t be surprised if you find yourself exhausted after the 24 hour period. Don’t plan any ambitious activities for 24–48 hours post-race.

HAVE FUN

Take it slow and spend time with family and friends. Eat non-training-friendly food and relax.

ICE BATH

Ice Bath has always been a remedy to reduce soreness. It is known to reduce inflammation early and can help speed musculoskeletal recovery. A 10 – 15-minute ice bath will also lessen the micro-trauma sustained during extended efforts

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