You must be looking for some practical recovery techniques which you actually do. Therefore, as you consider the effective recovery protocols, you may put emphasis on these aspects. What works well for you? What is worth your time and money? Can you do self-massage, or is it worth paying a massage therapist? You may get confused. Here are two charts from Sage Rountree. You can choose from the elements of the protocols laid out to make a plan which will work for you. He provided both a full-featured version and a fast-fix version. These two charts show the full-featured version in grey and the fast-fix choices in blue.
The definition of "short" depends on your individual history. In this charter, we call these races that are lasting under two hours, or, for experienced racers, as long as a two-hour-plus Olympic distance triathlon. Actually, special attention to a recovery tip isn't necessary if for many training sessions for events. What you do is to make sure you are getting enough sleep, eating all kinds of healthy foods, and managing your overall stress load. These three elements will do wonders for your training, and for your life.
But, over the course of training for a short-course event, you may have some workouts which should pay more specific attention to recovery. You must make sure that you've devoted some attention to setting up your recovery after intense workouts. As a matter of fact, intensity may vary from person to person. However, an intense workout is one which is intended to push your limits, either in speed or in distance or duration. To recover, we can make a definition of longer workouts as those which last 90 minutes or longer and /or take 15 minutes longer than your most recent long workout.
After your peak of the cycling training, you should focus on recovery, which will help set up your next cycling training. And make sure that give your body the care and time it needs after the competition before you start the next block.
Recovery tips during short-distance training
You should begin recover before the end of your workout, in your cool down. You'd better let it be 10 or more minutes of easy, light activity. You may not imagine that it can grow gradually easier so as to finish a run with a walk, a ride with a very easy spin, or a swim with some floating and light kicking. Gently stretch your muscle groups you used in workouts right away when you stop moving. Do make full use of your increased blood flow to elongate the muscle fibers and try to prevent the muscular adhesions from formatting. Sip on a sports drink to get rid of dehydrating and take in some calories.
If you feel any areas of your body especially sore or tender, you can spot-ice them for 10 minutes or so after your stretch but before you shower. Find out the reason why the area feels sore as you do.
Replenish a recovery snack with lots of carbohydrates and go on hydrating when you ice or after you stretch. And then get clean and resume your regular nutrition habits, eating vegetables, plenty of fruits, whole grains, lean proteins, and healthy fats.
You may slot in a massage or wear recovery garments as you do through the day. Yoga and/or meditation can also help you relax and facilitate your recovery. In some cases, either nap or simply take a few minutes to put your feet up. Light activity can help your blood move and reduce soreness toward the end of the afternoon. For example, take your dog or a neighbor's for a walk around the block or continue a short hike with your friends or kids. You may make a few passes over your muscles with a foam roller, finally.
Make sure that you get to bed early enough to ensure you have adequate sleep. Remember to soak in a warm bath, adding Epsom salts in you like, as part of your bedtime routine.
Do remember to keep an eye on your recovery from the workout in the next day or two. take care that you don't overwork, especially in the same sport, the day following an intense or longer workout.
Recover tips after short-distance racing
In fact, you can also follow the same general tips you've developed during short-distance training after a race. But, you still need to pay more attention to refueling, rehydrating, resting, and resuming training progressively. Beginning with 10 minutes is helpful for you to stabilize heart rate and blood pressure.
It can be more difficult to secure a proper recovery snack while you are racing, rather than merely finish a workout at your house. Think in advance and make good choices among the post-race offerings. More importantly, stay sipping on water or a sports drink through hours after the competition.
Your body temperature should be stable. If it's too hot, cool down through sitting in a lake or kiddie pool or dousing yourself with water. If it's cold out, put on other warm, dry clothes.
You are in need of a brief (30-minute) recovery workout in the day after your race. It will help you to relieve soreness. This is according to your sport. It can be a walk, a spin on a bike, or a light swim. It depends. Of course, you can write your race report, now that you've had some time to process and reflect.
A massage on the third day is in need, indeed. This will help you set up your next cycling training. Come back to training carefully, paying more attention to indicators of your recovery. And don't get confused about poor performance in training after the competition to a loss of fitness. It is usually a sign that more recovery is in order.
Ok, so much about the recovery from short-distance training and racing.