Completing a triathlon is a significant athletic feat. His body has endured a lot due to the long swimming, the exhausting bike ride and the intense race. While you must celebrate your achievement, you must also take care of your body. How should your triathlon recovery routine be? Here are seven tips to emphasize a holistic approach.
1. Salta in the ice bath
A hot bath can be the most tempting option after a long day. However, your body needs the wave of cold water in your skin. Design the time for an ice bath immediately after its triathlon to obtain its demonstrable health benefits.
This immersion in cold water reduces swelling and decomposition of the tissue by moving away the lactic acid of the muscles. His time in the ice bath depends on his experience and temperature sensitivity. Anyway, a good general rule is to spend a maximum of 20 minutes in the bathtub.
2. Replace your body’s energy
His body spent a lot of energy during the triathlon while working numerous muscle groups. Therefore, it must replace it with a healthy and abundant meal. Prioritize proteins and carbohydrates to restore their amino acids and glucose levels.
The culinary opportunities after a triathlon are endless, although it could keep it simple. After his career, he eats a peanut butter sandwich because he provides carbohydrates, sugar, proteins and fats. Once ready for a larger meal, fill your dish with options such as grilled chicken, sweet potatoes, vegetables and other nutritious foods.
3. Replace your water loss
Energy effort hours also exhaust hydration levels. Some athletes forget about drinking water after their triathlon, so it is essential to replace this nutrient in their bodies. How much should you consume? Calculate how much water weight lost during the race and drink two cups for each lost pound.
While hydration is essential, be careful not to go overboard with its consumption. Drinking too much water risk conditions such as hyponatremia and overhydration. Your kidneys can only drink so much liquid, so monitor how much you drink. Listen to your body and monitor your urine color to measure your hydration.
4. Date rest days
Triathlons vary in length, so recovery must correspond to intensity. The shortest races can have more short rest periods, while the most widespread events lead to weeks of less activity. Anyway, it is advisable to give your body time to recover, since the last thing you need is a serious injury.
If you run a short race, let yourself have three full days without training. Then, you can slowly increase your workouts as you return to the pool or on the bicycle. The most intense events, such as an Ironman 70.3, may require four or five days of rest followed by three weeks of easier exercises.
5. Remember the minor details
Rest and nutrition are the most outstanding details of triathlon recovery. However, it is vital to be holistic and consider everything your body needs. Extended swimming require caring for their eyes, especially if you use contacts. Experts say that salt water can irritate the eyes and cause discomfort.
If you need to wear contact lenses during the race, subjugate them in a sterile solution for at least 24 hours. Make sure your glasses are ready to go after the race. Another forgotten detail for some triathletes is skin care. Once the race ends, rinse and exfolie to remove dead skin cells from your body.
6. Take care of your mental health
Exercise is essential for your brain, since it promotes the release of endorphins and improves mood. However, constant training and exhausting careers can negatively affect your mental health if you are not careful. Once the triathlon ends, prioritize self -care and recover your mind to return to the track.
Find mentally beneficial things that help you recover. Some athletes reflect on their performance by writing in a newspaper. What did you learn from the race and how can you improve next time? Other mental health increases could come from meditation, their favorite hobbies and celebrate their recent achievements.
7. Get a massage
While physical and mental recovery depends on you, you don’t have to do it alone. Consider seeking external assistance to help your body recover. Once the triathlon ends, a massage could improve the restoration of your body before returning to training.
Athletes use massage therapy to administer oxygen and nutrients to their muscles. Improved blood flow means that your body can operate and accelerate recovery efficiently. Consider a massage session to reduce the accumulation of lactic acid and the rigidity of your body. It is also essential to keep elastic muscles and reduce injury risks.
Wisely recovering from an exhausting triathlon
When your triathlon is over, your recovery routine is essential. How to recover determines how ready it will be for the next race. Listen to your body and give yourself what you need to recover. If you need support, consider forming a triathlete group to offer triathlon recovery tips.
