RAPID RECOVERY
Be stronger for every session of this training with our fatigue-management pointers. Just remember: ‘recovery’ isn’t a dirty word…!
You’re a triathlete, chiselled from marble and driven by a stoicism that sees you leap from your memory mattress at 5am ready for an hour down the local pool. They’re characteristics that drive you to a new PB. They’re also characteristics that can lead to insufficient rest and overtraining. That’s why this plan features at least one rest day each week. But there are other things you can do to accelerate your recovery…
FEED YOUR GROWTH
Nutrition plays a key role in your rate of recovery, which is why recovery shakes are one commercial product that will have you in stronger shape for the next session. A good shake will contain a blend of carbohydrates and protein. The carbs refill the glycogen stores you burnt through when exercising; the protein repairs and grows working muscles. The amino acid leucine is one noteworthy addition as it’s linked with stimulating this muscle repair, albeit tends to be found in a carnivorous diet.
Whichever product, or recipe, you choose, timing is important. Enzyme activity and protein synthesis is raised after exercise with studies showing that if you miss out on refueling within the first 2hrs post-effort, you’ll only take up 50% of what’s possible than starting straight over. So it might take you 48hrs to recover instead of 24.
SQUEEZE OUT A NEW PB
Yes, the evidence for compression socks is equivocal, but we know so many athletes – including ourselves – that swear by them. And if it’s just placebo, well, that’s still money well spent in our books. Compression wear features graduated pressure, the theory being that a sock with higher pressure at the ankle than the calves will act like an extra heart, accelerating the venous return of blood. In other words, your ability to send inflammatory free radicals resulting from exercise back to the heart faster rises, accelerating their breakdown as well as oxygenating the blood faster.
RECOVERY TOOLS
If you have the resources, a sports massage every fortnight’s a worthwhile investment. Failing that – or in addition to – you can purchase a foam roller for a spot of self-massage. There are also advanced tools and apps that can help you successfully manage the recovery process. If you have a power meter, like those from Stages or Garmin, you could also invest in Training Peaks. For around a tenner each month, you’re given access to a range of online analysis tools that will help you to manage fatigue and peak at the right time. Right, on with your training… and recovery.