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When you're logging serious kms across swim, bike, and run, recovery isn't just a suggestion—it's a necessity. Giving your body the time and care it needs to bounce back can be the difference between feeling like a well-oiled machine or dragging through your next session. Here are the top recovery questions we hear from the squad, with some tips to help you keep pushing!
1. How long should I rest after a hard session?
After a brutal brick session or long ride, aim for 24-48 hours of rest or active recovery (a casual swim or easy jog does the trick). Trust me—forcing a full-throttle session too soon and your legs will give you a stern talking to. Let them chill, they’ve earned it!
2. What’s the best way to speed up muscle recovery?
Nothing magic here—active recovery like an easy spin or swim, lots of water, stretching, and, yes, good ol’ nutrition (you know, protein that doesn’t come from post-race beers). Throw in a foam roller session and a good night’s sleep for a full recovery kit.
3. Should I still train if I’m sore?
If you can still walk up the stairs without cursing your quads, go for a light session to get the blood flowing. But if getting out of bed feels like T2 on race day, maybe take it easy and stretch or swim instead. No need to be a hero every day.
4. How important is sleep for recovery?
Sleep is your secret weapon, especially after those monster endurance days. Think of it as your body's reset button—aim for 7-9 hours to give your muscles time to rebuild. Plus, it’s the best excuse to hit snooze on those early Tues/Thurs starts!
5. What foods are best for recovery?
Post-session feasts should be loaded with protein for muscle repair (chicken, fish, or tofu if you’re fancy), carbs to restock your energy (hello, sweet potatoes), and don’t forget the greens for those vital vitamins. Oh, and some omega-3s to keep inflammation in check, especially after those long runs!
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