How to Recover for Better Triathlon Training
Let’s face it. Training for a triathlon is a huge time commitment. And if you want to get better, you’ve got to put in the work. But, what if we were to tell you that you don't need to add longer, harder workouts to be a stronger triathlete.
What’s the key to better triathlon training? Recovery.
Depending on your fitness level will determine the number of training weeks you’ll need to cross the finish line strong, and safely. But to train your best, you need to make sure you give your body optimal recovery between workouts.
Whether your goal is to set a new PR or finish the race, here’s how to recover for better triathlon training.
Set Your Recovery Day
No matter what triathlon training schedule you use, you should set one day as a full recovery day. A recovery day can be partaking in a yoga class, going for a long walk, taking a hike, using your Compex® device, or even indulging in a sports massage. You’re giving your body a break from the intense training, which you need to prevent overworking your muscles. So, choose one day a week as your recovery day, and stick to it. Your body will be happy, and you’ll gain more strength during training.
Foam Roll Post-Training
Also known as self-myofascial release (SMR), foam rolling is designed to work out the knots (also called trigger points) in your muscles. Myofascial adhesions can develop through stress, training, overuse, underuse, movement imbalances, and injuries. Mainly, the knots are points of constant tension and addressing them can have a positive effect on your workouts. Ignoring them can lead to muscle fatigue and may cause injury.
While foam rolling can be uncomfortable, you control the pressure, and over time, you’ll be able to release the pain and relax the muscle. Tension can be released from the affected area, increasing blood flow and nutrients to the muscle tissue, and improving range of motion (ROM) for a more effective triathlon training program.
Ice Your Muscles
Got a sore muscle or slight inflammation? Ice therapy (cold therapy) can help a minor muscle-related injury because it can help reduce swelling and improve blood flow to the affected tissue. According to one Harvard Health study, applying ice to the sore area for 10 to 15 minutes is one of the cheapest, simplest, and a most effective way to manage swelling.
Use Your Compex® Device
Electric muscle stimulation trains your muscles in a way that traditional workouts alone cannot. While you can use your Compex® device before or during your workouts, the recovery mode helps activate the muscle to contract based on the amount of resistance applied through the device. You can also use the TENS program, which helps to alleviate pain by either inducing an endorphin release (Low-Frequency TENS programs) or to block the pain signals to the brain through the Gate Theory (High-Frequency TENS programs). Regardless if you use EMS or TENS, your Compex device can help flush lactic acid, replenish muscles with nutrient, and get your body ready for the next workout.
Learn more on EMS and TENS.
Whether you’re looking to compete in a sprint triathlon or an IRONMAN, one of the most effective ways to train is to focus on your recovery, so your body is healthy, strong, and ready to compete.
The contents of this blog were independently prepared, and are for informational purposes only. The opinions expressed herein are those of the author and are not necessarily indicative of the views of any other party. Individual results may vary depending on a variety of patient-specific attributes and related factors.
HyperIce® is a registered trademark of HyperIce, Inc.
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