16 WAYS TO RECOVER FASTER
Kona’s major players share their race recovery secrets to make you a stronger Ironman
01 In the week after the race, it’s important to get the body moving. I swim 1-2km the day after an Ironman as it’s easy on the body. And if possible, I’ll jump in the hot tub as well. I won’t run until the Wednesday after the race – I’ll stick to easy swims and biking, with some light mobility and a massage. Compression is great too, but my favourite device is the NormaTec recovery boots. TD
02 I love to wind-down with a drink after a race and, of course, munch on some of my favorite foods that I’ve previously abstained from eating. But do try to get some protein into your system as soon as possible after a race. TD 03 I’m a big fan of essential oils. I have a special mix, which I mix into my massage oil and it helps me to recover quicker. Between Challenge Roth and Ironman Switzerland in 2016 [where Ryf raced – and won – two iron-distance races in a week], I did a lot of short swims, which helped prevent my muscles from tightening up. DR
04 Have fun! Forget about triathlon for a moment and do something else you enjoy, maybe it’s spending some quality time with your family. For me, I love to play golf. LS
05 Make sure you continue to fuel your body properly with quality nutrition. You’ll be in a state of low immunity for a few days after a hard effort. So, while it’s okay to have a celebratory meal, avoid throwing everything out the window. LS
06 Don’t rush the recovery. If your plan says take three days of recovery after the race but you don’t feel ready, then take four. If you don’t feel ready after four, then take five. You should be frothing at the mouth to resume training. Listen to your body. LS
“Don’t rush the recovery: you should be frothing at the mouth to resume training again. So listen to your body”
“Rest and recovery is just as important as performing the hard training. It’s the glue that holds everything together”
07 After a tough session, I’ll have a protein shake with frozen berries, milk and peanut butter once I’m home. My favourite post-training meal is gluten-free toast with two poached eggs, half an avocado and grated cheese. LC
08 Rest and recovery is just as important as performing the hard training, gymbased sessions and racing; it’s the glue that holds everything together. I foam roll and stretch at least once a day, especially after a hard bike or run session. LC
09 I also use compression gear to keep the blood flowing around the body after training. In addition to this, I’m lucky to have a set of Normatec boots, the pulsing compression device that seems to work wonders on my tired legs. LC