Tuesday, June 23, 2009

Philadelphia Insurance Triathlon Coaching Tips - Part 5: Recovery

Congratulations to everyone that participated and high fives to everyone that accomplished their goals! Nice work and great effort! Is it too early to ask, "when is your next race?!?" On the day after the race, if you did everything right (or wrong!), I'm sure you'll be a "little" tight and have heavy legs going up and down the stairs! So, let's discuss recovery. But before I do that, don't forget my advice from last week; do something special for your significant other and family. They have sacrificed (and supported) along with you.

  1. How many of you had a recovery drink or food within 30minutes to 2 hours after your race? For those of you that did excellent. This will speed up your recovery. For those of you that didn't, remember how you feel right now and compare it to how you feel after your next race when you DO replenish correctly! 30minutes to 2 hours after your event is the "recovery window". Your body will absorb the nutrition quicker and help transition your body from a catabolic state (breaking down) to anabolic state (building, repairing).

  2. Light muscle massage will help aid in recovery. Treat yourself. You earned it!

  3. Adding some new technology to the mix in the form of compression socks, tights, and tops are a good way to aid in recovery. They work by increasing the blood flow through your muscles, which flushes out waste and delivers essentials nutrients. There are specific forms of compression made for recovery, so shop wisely.

  4. Enjoy the Monday rest day. "Recovery days" and "Days off" are the days you strengthen, grow and improve as an athlete. Everyone thinks it's the hard training days that build the fitness. Quite the contrary, it's the days in between that make the difference!

  5. The Pro's and Elite's recovery days will probably consist of a technique, easy day in the pool or recovery "coffee shop" ride. These rides help flush out all the waste that has built up in the muscles during the race.
It's been fun for us to help out and assist you in making your experience as rewarding as possible. Take care and I hope to see everyone at Cadence on Main Street Manayunk in the coming months. Parking is free for all our customers. If you want more information on equipment, personal swimming, running or cycling classes, triathlon camps and coaching please e-mail info@cadencecycling.com or call (215) 508-4300.

Brian Walton
VP of Performance, Cadence Cycling & Multisport Center
2003 USA Cycling Developmental coach of the Year
2004 USA Triathlon U23 Executive Cycling Coach

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