any tips for speeding up recovery?

jacksonpt

I posted this in the general exercise forum, but thought I'd post here as well...

Im in the middle of 4 races in 4 weeks (half ironman, xterra, xterra, sprint tri). Any tips for speeding up recovery between races?

I'm not sore, just a little tight for a day or so post race... so I think my focus is more rest and nutritional related. I know I need to drink more, but beyond that... any tips on how I should be eating?

Drudoo

I would keep my diet consistent...don't make any significant changes that may upset your body. Keep your portein intake high to help muscle repair.

Other than that, stretching and rest are going to be very important. There is no need to increase your training load with these races so close. Put all that training effort into resting effort. Your body should hold up just fine.

scott091501

I would keep my diet consistent...don't make any significant changes that may upset your body. Keep your portein intake high to help muscle repair.

Other than that, stretching and rest are going to be very important. There is no need to increase your training load with these races so close. Put all that training effort into resting effort. Your body should hold up just fine.

x2. I'd actually shelve most your training. Do enough to get fresh blood and nutrients to the muscles. You are not going to gain any fitness over this time so it's not really worth taxing your body and setting back recovery. Also if you have recovery tights live in them while at home and keep your legs elevated as much as possible.

jacksonpt

Yea - I'm not doing much during the week between races - some easy riding or similar just to keep the legs loose, but no real exertion.

Thanks for the diet tips... I'll keep doing what I've been doing.

I have compression socks, been thinking about tights as it's really my hips/quads that are the most fatigued.

Drudoo

If you're up for it, I highly recommend ice baths....or even just cold water baths. Anything to reduce inflamation is key. Good weeks for laying back in a recliner.

scott091501

If you're up for it, I highly recommend ice baths....or even just cold water baths. Anything to reduce inflamation is key. Good weeks for laying back in a recliner.

I'll be in one after Bridgeland in a couple weeks.

ATT949

Yea - I'm not doing much during the week between races - some easy riding or similar just to keep the legs loose, but no real exertion.

Thanks for the diet tips... I'll keep doing what I've been doing.

I have compression socks, been thinking about tights as it's really my hips/quads that are the most fatigued.

I've used compression sleeves for the calves and tights - CW-X for the tights - to help with recovery after running. I think the tights help. Dunno 'bout the sleeves.

My recovery SOP is standard stuff - ice on the knees (old guy here), 4:1 carb:protein within 15 mins; ice bath is helpful for lots of folks but a very recent study shows that it hampers glucose uptake.

Roller and/or The Stick - I used a roller for ITBS and it worked like a charm. I use The Stick for sore muscles. Works well.

Elevation - elevate your legs after a run. Just 10 minutes helps.

I also stretch twice a day. I set up a reminder in MFP to remind me to post my morning and afternoon snacks. When that alarm goes off, I stretch (Pavlov was on to something!).

Cgirlish

If you're up for it, I highly recommend ice baths....or even just cold water baths. Anything to reduce inflamation is key. Good weeks for laying back in a recliner.

I'm shivering just thinking about that one ... the recliner does sound nice though...

looks like a busy 4 weeks good luck with all your events

Connie

IronmanPanda

Everyone else already posted the good stuff.
I just wanted to say damn that's a lot of races in a short period of time.

Canuck_TriFit

Drinking lots of water also helps for muscle recovery.

bstamps12

Everyone else already gave the best advice, I'll just say you've got to be hardcore to do those 4 events in 4 weeks! Good luck!

jacksonpt

Nuun seems to be helping a lot. I also picked up a pair of compression tights the other day which I really like.

So far so good... 3 races down, 1 more to go!