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Triathlon & Elite Runners Training Recovery Made Simpler

Now is great time to sort out the niggles that plague you during or after a training session.

  • See a Physiotherapist  to get the best advice on strength and stability exercises.  Schedule regular MOT sessions, especially as you get fitter, and your training and competing intensify.
  • Engage a PT to help you create a program that takes your particular needs into consideration whilst training.
  • Think about preventing , rather than treating injuries ( as little as 5 minutes warming up can save you weeks of setback).
  • If you have knee,  feet or gait problems, see a good  podiatrist.
  • A good chiropodist  will make your feet feel like they are floating on air, and get rid of corns and calluses, if you are better balanced, you perform better.
  • If you regularly see and osteopath or chiropractor,  set up a schedule of maintenance appointments, to help you stay on top of the big challenges.
  • Do other types of exercise to strengthen your overall fitness – pilates, yoga, swimming,dance, and stretch classes are just a few of the options that will improve your core fitness.
  • See a Bodyworker or a Massage therapist  regularly- with well over a hundred different types of therapy, there is something for nearly everyone.
  • Check your shoes and kit frequently. Replace your shoes before they actually wear out- saving wear and tear on you.
  • Consider some the amazing compression gear available for athletes.  My clients have recovered quicker, used less energy, and preformed better in compression wear.
  • The time to try out new things, is not the day before or the day of the race! Try your new gear on well beforehand, so you know it’s comfortable.
  • Eat well, sleep well,  & stay well hydrated.
  • Add a cup of Epsom or Dead Sea Salts to your bath – soak 20 minutes and you will have less aches and pains – it’s the magnesium and trace minerals that make the difference!

           Cold water and ice therapy is becoming quite popular, here are some tips to get the most out of it. 

  • DO: Consider using cold therapy & compression wraps, such as Arctic Ease after your training or event.
  • DO: Consider starting a bit higher and inch this downward a degree or two each exposure.  Start with 75 – 70 & then go down a degree or two with each session,until you are comfortable with water temperature between 54 to 60 degrees Fahrenheit. If your gym or spa has different temperature plunge pools,these will be  an ideal introduction.
  • DO: Recognize that you will have your own cold threshold. If you are doing open water swimming, you may already have booties (toe warmers made of wetsuit material) these will keep you happier, as your toes are likely the most sensitive body part to be submerged.
  • DON’T: Overexpose! At the recommended temperature range above, 6 to 8 minutes is generally long enough. Unless you are under supervision, or you have history with ice baths, NEVER exceed 10 minutes. And never exceed 10 min with ice water higher than your abdomen.
  • DON’T: Colder is not  better!  A  prolonged period of time in water colder than 54 degrees could be dangerous.
  • DON’T: Women on their periods should not immerse the lower abdomen.
  • DO: Moving water is colder water. Similar to the wind chill created when you ride, if there are jets in your ice bath and the water that is warmed at the skin’s surface gets pushed away, the resulting impact of the water will be cooler than measured by the thermometer. Reduce your exposure time – get out sooner.
  • DON’T: Automatically assume you need to be in  54 to 60 degrees for it to work.  Cool water (say, 60 to 75 degrees) can still be beneficial—as can very light active exercise to facilitate blood flow.
  • DO:  Take your time afterwards, as the residual cooling effect and gradual warming are ideal. Try not to rush into a hot shower, try a warm drink instead.  Consider initial warming options of a sweatshirt, blanket and/or warm drink.
  • DO:  Take a hot bath or  shower if you can’t seem to  warm yourself.

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