Recovery Tips for Triathletes

To improve, body must recover from training and adapt to a higher level .

Recovery from training is important , both from day to day and over program.

Poor management of recovery can lead to overtraining.

If athlete do a hard workout today , he won’t be a better athlete tomorrow! He will be just tired. Hard training causes immediate fatigue, tissue breakdown , dehydration and glycogen  depletion. Training provides the stimulus of body to adapt but recovery is when you allow body to adapt and improve. well-designed training sessions also provide a stimulus for your body to adapt to a higher level , which is called super-compensation.

Long swim, bike or runs seems to cause the most variability in recovery time among  triathletes, although replenishing glycogen stores generally requires only 24 to 48 hours. Some triathletes are able to recover relatively quickly from long workouts , whereas others are wiped out for days after one.

Downhill cause more muscle damage and greater recovery time

The same workout in 29 degree C weather will take longer to recover from than one on a 10 degree C day.

Interval workouts put muscles and cardiovascular system under the most stress and generally require the longest recovery time.

A recovery day may consist of an easy run, a light training session, or total rest.

One or more hard days should followed by 1 or more recovery days.

Easy days are called recovery days because their purpose is to allow you to recover for your next hard effort.

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