The Keys to Quick and Effective Post-Race Recovery

When you’re training for a race, your goal is to make it to the finish line. Everything you’re doing is to get to that point, so once you get there, it’s easy to think your work is done. While the hard part is over, there is still work to be done on the recovery front. A lot of athletes neglect post-race care completely, which can lead to a slower recovery process and potentially delay your return to top form. Here are a few tips to keep in mind when you reach your next finish line.

Get Warm

This may be hard to understand until you’ve actually done a race, but when you make it to the finish, your body can suddenly become extremely cold — even if it’s a hot day. There are many post-race interviews with professional triathletes just minutes after they broke the tape in which they are literally shivering, despite having been battling the sun and heat moments earlier.

Make sure you have a change of clothes handy so you can get out of your race suit (which will probably be wet and is only going to make you colder). If there are volunteers at the finish with space blankets, be sure to grab one, as it will help you retain some warmth as you make your way to wherever your other clothes are.

Even if it’s a very hot day, be sure to overpack. Bring multiple layers, just in case you need them. After a bit, your body will regulate itself and you’ll be able to peel some of the layers off and feel more normal, but those first 15 to 30 minutes after the race can be quite chilly.

Hydrate, hydrate, hydrate

Drink water, drink electrolytes, drink anything after your race. On cooler days, you may not feel like you need to drink, but that is simply incorrect. You have just spent anywhere from one to 17 hours (depending on the race) pushing yourself to the limit, so it is key to rehydrate and to replenish your electrolytes.

Almost all races will have a water station at the finish line — grab a cup or two before moving on. You should also pack a bottle (or multiple) that you keep with your clothes so you can continue to hydrate as the day progresses.

Try to Eat

You may not want to eat after your race. Don’t force yourself to partake in any post-race meal, but at least grab some fruit, bars and anything else offered at the race that you can take with you so that you have something to eat when you feel your stomach can handle it.

Simple carbs are great after races, as they’re easier to consume and will help replenish your energy stores. Simple carbs that can often be found at races are bananas, bagels and bread. Unlike the note on hydration, you don’t have to force yourself to eat right away, but try to get food down as soon as you feel you can.

Keep Moving (If Possible)

You don’t have to run, but walk around if you can after the race. This is especially important if you’re getting in a car and going for an hours-long drive home right after. Your body will thank you for loosening things up with even relaxed walking before cramming yourself into a car.

Get a Massage

On the note of keeping things loose, a massage is a great thing to do after a race. It may not be possible to get one right away, but some events will have massage therapists on-site for the athletes. This can go a long way in helping recovery, and it can get you back to regular training sooner than later.

Sleep and Relax

As a triathlete, you are probably cursed with a feeling of guilt whenever you go more than 24 hours without exercising. No matter what that little voice in your head says as it tries to get you to return to training, don’t listen to it. It’s okay to go for walks and maybe some light swims or rides, but for the most part in the days after a race, you should be taking it very easy.

Instead of training, make rest and sleep your priorities. Again, this may be hard to deal with mentally, but remind yourself that taking a break from training now will allow you to get back into the swing of things sooner. If you rush back too quickly, you could end up getting sick or injured. It’s better to take a few days off now so you can train healthily rather than rushing back only to be sent into a forced hiatus due to injury or illness.

Ease Back into Training

As already mentioned, you can ease back into working out in the first few days after your race — but ease is the key word here. The first day after a race you can head out for light swims or rides — these may even help in your recovery. Give yourself a break before returning to running, especially if your race was a longer one. If you really want to get out on your feet, walking is your best friend after a race.

Building Up to Regularly Scheduled Programming

After three or four days, you can start to build your training back up to normal. Don’t hammer any workouts just yet, but you can add more mileage to your sessions. As with the rest immediately after the race, this may be tough for some triathletes. You’ve conditioned yourself to train hard and train often, but look at this as a nice break from the grind you’re used to. You can get back to it eventually, but for now, enjoy the swims, rides and runs for the sake of the activities rather than for speed, power or pace.