Recovery

Successful competition does not end at the finish line, even for winners. The final step—an optimal recovery—enables your body to “heal” from the race and prepare you for the resumption of training. Recovery is also the first step in preparing for your next race.

Recovery involves changes in the physical, chemical, and mental aspects of your body. Of the two forms—active and passive recovery—the active type is preferred for the endurance athlete and is discussed here. Passive recovery is reserved for more severe or first-aid situations, often with recovery including lying down on a cot with an IV stuck in your arm.

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The first phase of recovery is your cool-down. Walking, easy jogging, spinning on your bike, or swimming are very effective ways to aid recovery. Fifteen to twenty minutes is usually enough for most events, less for very long races. Intensity should be very low; do not exceed about 70 percent of your maximum aerobic heart rate. For example, if your maximum aerobic rate is 140, your recovery heart rate should not exceed about 100 but can be below this level. This can be done immediately following the event, or you can wait until you hydrate and consume some nutrients. Be sure to wear your heart-rate monitor to ensure you’re not overdoing it while cooling down. It’s often more difficult to gauge body intensity following a hard effort. In some long events, such as an Ironman-distance triathlon, even a few minutes of walking—especially in cool water—can be very therapeutic and can speed recovery. In the evening after the race, another short walk or easy swim can also greatly speed recovery.

Walking is especially helpful if you have a long trip home following the race—when you may be sitting for some time. If you’re on a plane, walk at the airport and in the aisles on the plane. If you have an extended drive, stop to take a walking break. Sitting is a stressful position anytime, but more so after a race, when muscle imbalance can quickly develop.

Getting part or much of your body in cold water is also a very good therapy to help speed recovery. It assists in the healing of overtaxed muscles and other soft tissues by increasing circulation and cooling otherwise overheated areas. A local stream, lake, or even bath can work wonders, even if only for five minutes.

Post-race food and drink that will provide much-needed nutrients for energy and glycogen repletion are also important for recovery, as discussed in the next section.

No matter how much you consumed during the race, you’re probably still dehydrated, and will remain so for twenty-four hours or more. Avoid alcohol, which increases dehydration, until you have consumed lots of water and eaten a meal. Salty foods or drinks with sodium are also important for most athletes and will help replace the large volume of sodium lost in sweat, especially following long events.

Getting a good night’s sleep following a race is a key part of recovery. It’s best to plan on sleeping in the next morning if possible. The day after your race is also especially important: perhaps an easy swim or walk in the morning, or an easy spin or swim later in the day for most situations. Obviously avoid any hard or long workouts. If you recover well by the end of Monday after a Sunday race, for example, you can resume normal training on Tuesday. In the case of a long event like an Ironman, a long bike ride, or a marathon, it will take many more days to recover. Allow your body all the time it needs.