Blog posts of '2015' 'April'

ALL OUT for Racing and Recovery

As a sprinter I'm always looking for an opportunity to sit down and put my feet up. I go all out for 8 seconds to 1 minute then rest for 20 minutes. I know, it sounds tough! But somebody has to do it... When I got into the RecoveryPump system over 2 years ago I went from just sitting around, to active recovery. This was great! I now had an excuse to sit down whenever I wanted :)

I am a professional track sprinter on the velodrome and my training is very unique. Because all of our efforts are done at 100% we have ample recovery time in between efforts. Anywhere from 15 to 30 minutes depending on what we're doing. I love being able to have a RecoveryPump system at the track to use for 10 minutes in between my efforts to flush out the lactic acid and keep my legs feeling fresh. When you can win or lose by as little as .001 of a second every little bit counts every day.

There are the obvious uses for the RecoveryPump system like starting your day for 20 to 30 minutes to get some blood flow in your legs or ending your day to make sure all of the trash is flushed out, but one of my favorite ways to use the system is when I travel. It fits great into my carry-on luggage and is awesome to have during long layovers. People might look at you little bit strange in the airport, but it is totally worth it!

As for the other "similar" systems out there, I do not think there is any competition at all! First off, your legs should not go numb during your time in the boots. This happened when I tried out other systems, but not with RecoveryPump. Also, the RecoveryPump system is by far the easiest to travel with. This is not a tool that you should only be able to use at home, but you should be able to take it and use it wherever you'd like. RecoveryPump makes this possible.

Lastly… If you have not tried the recoveryCORE unit YOU NEED TO!!! It is a life-changer ;)


Thank you RecoveryPump for making such an amazing system and being such a great company in all areas. I look forward to continuing our relationship and the benefit of all the great products that you produce.


-Nate Koch, USA Professional Track Cyclist


One on One with Professional Triathlete Kelly Williamson

“I’m a professional triathlete. I’ve been competing as a professional since 2002. I live in Austin, TX. Gosh, I’ve done everything here in the triathlon realm from starting with the ITU with the draft league back in 2002. Flown to the Olympic center in Colorado Springs then did that for awhile. In 2006 my husband and I moved here to Austin and that’s where I started doing non-drafting and non-drafting gradually gravitated into Ironman racing. So that’s what I have been doing the past 5 years. I guess some of my biggest achievements have been way back in 2002 the American Champion ITU and that was my rookie year racing. Qualified for the World Championships that year so that was kind of a big year. Then I had lots of bumps along the way including a broken arm and just kind of getting my feet wet with all that. Flash forward to 2010 or so when I did my first Ironman and got 3rd which qualified me for Kona so that’s when kind of my Ironman racing kicked off. Since then the biggest things I have done are Ironman, Half Ironman distance champion, various Rev3 and 70.3 races and such. Then most recently last year at Ironman TX, I won that at 8.54 so that was definitely a big Personal Record for me. Currently, focusing on mostly 70.3 in Ironman.”

Describe a typical day in the life of Kelly Williamson:

“It’s funny you ask because just yesterday I was thinking about training and I thought to myself on average most days I would say I train approximately 4 hours. I don’t usually do it all in one clump. I usually get up drink coffee do my morning workout, you know swim, bike or run. Eat breakfast usually head out mid-morning for my 2nd workout and most days I’d say its two whole solid workouts. I’m not really one that does swim, bike and run every single day.”

How did you approach recovery prior to discovering RecoveryPump?

“So I’ve actually been with RecoveryPump for about 4 years now. So actually it’s almost harder to remember what I did prior to that but before I think it was just the basics of rolling your legs out, ice baths and stretching. Probably just laying down and elevating my legs a little bit. You know nothing really magic. I didn’t have another system before this so you know I kind of started with RecoveryPump as my first compression device. You know maybe compression socks before that but again nothing quite as robust as what I’ve been able to use with this and ironically I also started with you guys about the time I started doing Ironman so right when the training load volume really started to go up I also had the advantage of having this system.”

How do you use RecoveryPump?

“So on a regular week basis with regular training load, I would say my training is structured usually so hard days are hard and easy days are easy so usually those hard days entail a hard bike or run in the morning and a hard bike or run in the evening. So typically I’ll go out ride in the morning and sit in the boots, come home have lunch sit in the boots and usually I’ll do that about an hour or so. Usually a little higher pressure when my legs are really sore and fatigue. So probably like what used to be 80 and now I would say 90/95 maybe even a 100 pressure after a really hard session like that. I like the 60 minute time frame because I feel like its long enough and it’s effective. It flushes my legs very well but it doesn’t make me feel sluggish by sitting in them too long. Simply just by moving and then after the other really hard session in the evening I don’t always get up in the boots after that 2nd session because it might be dinner time and shower and do all that stuff and I’m kind of running around a little bit too much but then I figure if I’m going to be laying down sleeping soon thereafter at least I’ll be there elevating my legs.  In terms of other work outs, I would say the other main time I make sure I have them is after the really big sessions. On the weekends I typically have a 5 to 6 hour bike ride usually it’s a bike and a run so I’m looking at like 6 to 7 hours of training, so I’ll get in them after that at a high pressure and for 45 up to an hour, hour and a half depending on how tired I am. The other way I use them is sometimes I use them before a race or before a morning workout. So Ill wake up and I might just sit in them for 20 minutes at a slightly lower pressure of 70 to 80. Typically I try to take them to all my big races and if I’m driving they will always go with me but when I fly I try to carry them on as often as I can.”

What is it like to travel with your RecoveryPump?

“Super simple! I have a bag that actually my sister bought me and it’s just kind of like a shoulder bag and they actually fit perfectly in it. Pretty compact, I mean I could probably break the whole system down and have it in the bag in less than 5 minutes. So you can break it down super quick and it’s really small which is really nice. I can just throw it over my shoulder and the nice thing about the new system to is that it’s a little lighter and it might not be much but when you carry it on your shoulder for a trip you definitely notice. In terms of security and such, I have never had any issues.  Frequently it just stays in the bag the whole way through. I would say maybe half the time they might take it out and look at it but I’ve never had any issues with it.”

How do you like using the battery powered RPX?

“It’s funny, at first I always had to make sure I had an outlet and then I realized and kept forgetting I didn’t have too! So for the most part I use it without being plugged in. Once it starts to get to the bottom of the battery, I’ll plug it in and let it charge or use it a little bit plugged in but it is huge to know that you don’t have to be attached to somewhere within reach of an outlet.”

Would you recommend RecoveryPump to other athletes?

“Yes, of course, I mean I coach a handful of athletes so I’ve told my athletes about it. I’ve had some try out mine. That’s always a good way to get people hooked on them. Simply because the way I see it, we put so much time and energy and money and effort into the training we do.  Yes, everything costs money in triathlons. It’s not an inexpensive sport but this the way it comes back to you is so monumental because you know you can get a system and for the price you would pay for how many massages? Say 10 massages and you could use this all the time, every day. So to me it makes total sense. I think it just really allows you to train just as hard or harder and recover better. What I have found the most helpful with using the RecoveryPump is to really come back to that second session of the day and really hit it a lot more effectively. So of course I would recommend it and I’ve seen some neat cross overs to. To where I know a handful of people who have MS and I’ve seen some of them use it and see like my aunt who can’t use her legs a lot but she’s able to but the boots on at a very low pressure and get a little bit of energy in her legs that she can’t get otherwise. So it’s pretty neat to see it not only affect athletes but also for people in her situation also.”

- Kelly Williamson, Professional Triathlete and Ironman Champion



Recovery on the Road!

The season is off and running (pun intended) and so begins my tour of training camps and race locations. I packed up my training gear, some street clothes, and my recovery pump at the start of January and have been on the road since. From Chattanooga, to Ottawa, to Kenya, to Montreal, to Ottawa, to New York, to Vancouver, to San Francisco, and now in Flagstaff... it’s been a busy last four months and it will not be letting up anytime soon.

I opened up my season in New York with the United New York Road Runner’s half marathon on a tough course and in some windy conditions. The following weekend I raced the Modo 8k in Vancouver and then had two very wet and cold weeks of training. I headed to California for the true test of my early season fitness at the Stanford Invitational where I raced the 10,000m on the track. The field wasn’t what I hoped for so I ended up running the entire race solo. I came away with an 18 second personal best, running 32:11, which puts me very close to the World Championship standard of 32:00. So here I am… back at altitude here in Flagstaff hoping to find 12 more seconds when I head back to California for the Payton Jordon track meet.

Packing for months of travel, training and racing is not fun… planning and locating massage and treatment options proved to be a bit of a hassle in some locations, so I found I was really reliant on my RecoveryBoots to keep me going through heavy training loads and hard workouts. I found them especially helpful when I needed my hands free to work from the comfort of the living room and to eat some fried chicken and waffles post-race.



Post Race Chicken & Waffles Recovery!              Post Workout Lagal Work & Recovery!            Training Partner Recovery Time!


- Lanni Marchant , Record-Holding Canadian Long Distance Runner