Tips To Help Your Recovery After A Triathlon - :: Fitness | Nutrition | Online Gym

Tips To Help Your Recovery After A Triathlon

Tips To Help Your Recovery After A Triathlon

Tips for helping your recovery

It doesn’t matter whether you are doing a triathlon for the first time or you are a seasoned pro. It also doesn’t matter whether you are doing the 3,9,3 distances or the more lengthier pro distances or maybe even competing with a team. Recovery is important no matter what and it is the key to helping you bounce back properly and quickly after the race.

With all the excitement, exhaustion, relief and pure joy that comes after you cross that finish line it can be easy to forget about your recovery. The truth is it doesn’t have to take away from the amazing feeling at the end of the race, but a little pre planning before your race by popping a few key things into your bag will mean you can keep your eyes open through the prize giving and not be a “carked” out mess on the couch later in the day.

The truth is the fitter you are and the more prepared you were for your race the less of an impact the race will have on you on the day. All of these tips therefore shouldn’t just then be saved for after your actual race. They can be a really powerful tool to helping you enhance your training and get back on track after long runs and then fly through that finish line with ease.

Try out each of these different tips and notice the impact they have on how quickly you are able to bounce back from that amazing race you just competed.



First and foremost in your day pack at the race should be a post race water bottle. As you are soaking up your accomplishments and just enjoying the thrill of finishing your race, drink that water bottle. Make it a nutrient rich drink by adding in a 1/8 -1/4 teaspoon himalayan salt (has 84 different nutrients in it) and the juice from a lemon (loaded with vitamin C and antioxidants) to 750 mls – 1 litre of water. Drink this asap to provide the body with some replenishment after your big event.


Eat real food

As soon as you can after your race have a meal, be it lunch/dinner. A proper balanced meal loaded with real whole foods. If you know you are going to be staying at the venue for some time after the race, pre-pack this or do a little homework to know what food will be available there on the day and get that meal into you asap. This is going to help rebalance the hormones and help the body recover right after the race. Leaving it too long will leave you shattered even more later on and slow the recovery process down. Not to mention how it effects you the following days.


Green smoothie

Your body has worked incredibly hard and you want to provide it with the building blocks to speed up recovery and so I always make sure I have packed a pre-prepared green smoothie. Great for the road trip home or if you have to stay at venue longer, great to sip on to enhance recovery over the next few hours. My favourite combo kale/spinach, celery, cucumber, avocado, banana, apple, ginger and lemon. Loaded with antioxidants, good fats and nourishing nutrients to get you bouncing on your feet asap.



Yoga is amazing, the all blacks do yoga and so to do alot of professional sports people, so its time you did to.  The reason being is it is amazing for helping the body recovery quickly from tough workouts. By including yoga into your training regime you will be able to balance the body out, while at the same time get the blood flowing to aid recovery. Movement helps recovery, so something gentle like yoga is amazing.


Foam roll

These things are amazing and will really help speed up your recovery. The get the blood flowing, improve mobility, help prevent injury and will really aid in your performance on the day and great post race to help the bounce back. Heres a quick video on how to use one.


Eat foods high in antioxidants

Racing and any long training days is hard work on the body and can create oxidative stress. By consuming a diet high in antioxidants you are going to help the body speed up recovery and also help reduce damage caused by exercise. Along with your green smoothie, try eating more foods like berries, green tea, leafy greens over the coming days and around your training.


Get cold

A great way to help the muscles recover fast is by getting them cold. It can help reduce swelling and recovery time and have you feeling ready to train sooner rather than later. You can do this by jumping straight into the ocean after your race, having a cold shower or running yourself a cold bath.


Eat anti-inflammatory foods.

Long training sessions and the intensity of race day can cause inflammation in the body which can slow down the recovery process. So the key is to eat a diet that is anti-inflammatory and add in foods to help reduce that inflammation. Foods that are high in vitamin A, vitamin C, and antioxidants can help reduce muscle soreness and help with recovery. Some of my favorites include tumeric, ginger and lemon. Pop some of them fresh into your green smoothie and you have got a nutrient packed inflammation fighting cocktail.


Take an epsom salt bath

At the end of your long day, run yourself a bath and pop some epsom salts in it. Helps reduce lactic acid and really aids in recovery. Not to mention its going to really help you relax and unwind so you can get a great night sleep



Don’t underestimate the amazing power of sleep. Crucial for recovery and helping the body repair. After a big race, wind down early, dim the lights, have a bath, drink a herbal tea such as camomile to enhance sleep and get to bed early.


So there you have it a great simple routine you can follow to help you recover quickly and efficiently after your race. Remember enjoy the feeling of competing and enjoy the hard work you have put in. Then just with a little prep you can enjoy that after noon and the coming days without feeling completely exhausted afterwards.


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