Triathlons are taxing on the body in so many ways. Muscle fatigue, dehydration and other maladies are common following endurance events.
So after the swim, bike ride and run, what can you do to recover quickly and completely?
“Simply put – eat, drink and rest,” says Dr. Timothy Lee Miller, lead physician for The Ohio State University Wexner Medical Center Sports Health and Performance Institute Endurance Medicine Team.
Whether you’re a first-timer or an experienced triathlete, Miller breaks each of these elements down for you.
Eat
Your post-race recovery meal should be similar to what you would eat beforehand.
“A diet high in carbohydrates can help refuel your muscles as well as fuel them,” Miller says.
But be wary of overdoing it, especially shortly after you cross the finish line – or you may be seeing your meal more than once.
“In the initial post-race time frame, you may feel somewhat nauseated, so light meals including fruits and vegetables are ideal,” Miller says. “A protein source is also a good idea for replenishing the muscles that have been broken down during a long endurance event.”
Carbs such as pasta, rice and other whole grains are good choices for later in the day.
“They take longer to digest and are easier for your digestive system to handle,” Miller says.
Drink
This part of the recovery regimen should start as soon as you breathlessly cross the finish line.
“Restoring caloric and fluid or mineral losses is the most important initial (step) for recovering from a major endurance event like a marathon,” Miller says.
Water is the major player in hydration and should be used exclusively for
shorter races or training sessions.
For races or training sessions longer than a half hour, Miller recommends a sports drink such as Gatorade or Powerade in addition to water to replace fluids and minerals lost through perspiration.
“Drinking only water during a long endurance event on a hot day can lead to chemical imbalances and muscle cramps. The added carbohydrates and electrolytes in sports drinks help to increase fluid absorption,” Miller says.
In short, after the triathlon, drink both sports drinks and water – lots of both. For recovery training sessions, use a sports drink only when the event or activity is longer than 30 minutes.
Rest
For less experienced racers, Miller suggests “complete rest” after a triathlon or other endurance event; perhaps a welcome relief for some.
“With complete rest, an athlete does no running for a set time period – usually two to six weeks,” he says.
For newbies and veterans alike, the amount of rest required after a triathlon should be at least two to three weeks. After that, your activity level should be similar to your training routine before the triathlon.
“The training you do in the three weeks following (an endurance event) should mirror what was performed in the last three weeks before, peaking for the event,” Miller says.
For those worried about losing quality during triathlon season, he has some comforting words.
“Don’t stress about losing fitness during the initial recovery period. If you don’t allow your body to recover, you’ll have less training time and have more difficulty with workouts later on,” Miller says. “Two to three weeks of gradual progressive training is required to be ready for aggressive workouts and planning races.”
For the experienced – and for those who can’t fathom complete rest – there is another, more active route.
“Relative rest involves decreasing the workload by lowering the amount, frequency or intensity of training sessions for a period of time. Many athletes cross-train during this time with swimming or biking or other low-impact activities,” Miller says.
Swimming and biking can help you recover from your triathlon run while keeping you in shape for your next race, as long as you don’t swim too much. A recent study published in Sports Medicine and Arthroscopy Review showed that many swimming overuse injuries stem from triathlon training.
“Relative rest” is ideal for the triathelete who wants to recover quickly to prepare for a future race. But beware of packing too many races in too short a time period.
“Frequent high intensity in between endurance events will quickly break the body down. If several races are planned over a short period, training intensity should be tuned down, with more frequent rest and recovery days added to the training regimen,” Miller says.
Stretching is an important tool – both before and after races. But how it’s done is just as important as actually doing it.
“Tendons and muscle will be tight following a marathon, especially if it’s a hilly course. Only stretch aggressively after a short workout or warm-up, otherwise stretching ‘cold’ muscles can lead to injury,” Miller says. “Focus mainly on the gastrocnemius and soleus (calf) muscles, the Achilles tendons, quadriceps, hamstrings, and the gluteals.”
David Allen is a contributing writer. Feedback welcome at gbishop@cityscenemediagroup.com.
