How to Recover Fast
Some athletes don’t fully understand the value of tapering before a race. They show up on race day feeling flat and tired, then wonder why the podium or the PR didn’t happen.
Tuning into your body and knowing whether you’re recovered or still carrying fatigue is a real skill. There are plenty of tools to help track it, I use Garmin, HRV tracking, and TrainingPeaks with my athletes to gauge fatigue — but there’s an inner knowing too. Ask your body, and you’ll usually get the right answer. The harder question is whether your ego will let you actually rest. Experiment with different amounts of easy or recovery days after training blocks and find your own sweet spot. If you need to recover in a hurry, the suggestions below work great.
A few other things shape your taper. Is it a short course or long course race? Is it an A, B, or C priority? “A” races call for a longer, more deliberate taper if you want peak performance. “C” races you can train right through.
How many days you need is individual to you and your circumstances. As a rule, the longer the race, the longer the taper:
- Ironman: 2–3 weeks
- 70.3: 7–14 days
- Olympic distance: 5–7 days
- Sprint: 3–5 days
Some athletes need more or less depending on age and experience level.
With all that in mind, here are my top recommendations and tools for recovering fast.
Sleep
Studies show sleep is the best, fully legal ergogenic aid out there. My minimum prescription for fast recovery is 8 hours, but 9–10 hours for 2–3 days is even better. You’ll feel like a kid again with the energy it brings back.
Do Some “Working In”
Working in is my term for building energy instead of depleting it. Try a restorative yoga or tai chi class. Short on time? Spend 10–20 minutes walking barefoot, or simply lie on the grass or the sand at the beach. Get in the ocean, a lake, or a pool and float, no training, just floating. Meditate. Practice silence and listen to nature.
Breath Work
Just 1, 3, 5, or 10–20 minutes of sitting or lying down and breathing with intention can shift your energy. Search “breath work” on YouTube for guided techniques, or look up Wim Hof “The Iceman” and follow his breathing method.
Ice Bath
It can be uncomfortable, but it works so well and is worth it. As little as 2 minutes a few times a week, combined with breath work and meditation, resets your nervous system and has real, studied effects against anxiety and depression. Even a 1-minute cold shower stimulates the nervous system in a positive way. I’ve built Wim Hof breath work and ice baths into Ultimate Tri Camp, and I’m a believer. Check out my video here on my Wim Hof Ice Bath Experience.
Massage
A deep tissue massage every week or two keeps your muscles supple and speeds recovery. Contact Jeff Lindsay, an FC favorite, at 305-720-7920 for an in-house massage.
Compression Socks
After a training session, a massage, and an ice bath, put on your compression wear for improved circulation and faster recovery.
Normatec or E Relax
Segmented compression, whether Normatec, E Relax, or another brand improves circulation and speeds recovery.
Percussion & Vibration Therapy
The Hyperice Hypervolt, Theragun, Marc Pro, and Compex are all effective modalities for helping muscles recover quickly and of course, good old-fashioned rest never goes out of style.
If you’re interested in learning more about Full Circle Coaching, call or text us at 786-586-6057, or schedule a complimentary triathlon strategy call: calendly.com/info-dutq/triathlon-breakthrough
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. She has been training, racing, and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, and much, much more.
