Blog posts tagged with 'recovery'

Tips to keep your fitness goals on track all year!


Photo courtesy of Patrick Hendry


Be honest: How many times has this happened to you? You start the new year off by enthusiastically declaring a fitness resolution. For the first few weeks or months, you’re going strong and getting excited about all the goals you will reach by the end of the year.


After a while, however, you start to lose motivation. Perhaps you miss a workout or give into the temptation of a “cheat meal” when you should be dieting. Eventually, you’ve fallen so far off the fitness bandwagon that you just give up on your New Year’s resolution altogether.


We’ve all been guilty of losing motivation when it comes to our annual fitness goals. In fact, it’s so common that an estimated 80 percent of people give up on their New Year’s resolutions after just one month.


Luckily for you, there are ways that you can become the exception to that rule rather than just another statistic. Contrary to what you might believe, there are many ways to keep your fitness-related New Year’s resolutions throughout the year. You just have to find what works best for you.


Don’t Give Up.

Falling off the bandwagon or enjoying a “cheat” meal doesn’t mean you have to give up on your goal. Just remind yourself of the reasons why you became dedicated to this goal in the first place - then jump back on the bandwagon and get back on track!


Have a workout buddy.

This could be a coworker, a close friend, a relative, or even your spouse. If you feel your motivation slipping, you’ll have someone to hold you accountable for your daily workout. You could schedule times to meet in-person (or via Skype, if you live far away from each other) to work out together. You might meet up each week to try a different group class at your favorite local gym, from yoga to kickboxing.


If you are more competitive, you could even turn it into a friendly competition. Whoever loses the most weight at the end of the month enjoys a free meal courtesy of the other person. There are endless options when it comes to working out with friends.


Hire a fitness trainer or coach

If you’ve ever wondered whether hiring a personal trainer or health coach might be worth the money, science tells us it is. Research indicates that professional health coaches are able to boost their clients’ success rates and help them maintain their fitness and weight-loss goals.


If you’re struggling to stay motivated, there’s no reason to go it alone. Why not get a coach or trainer?


Workout with Fido

Bringing your pet into your workout routine can be another great way to stay motivated. There are many benefits to working out with your favorite four-legged friend. Dogs the most upbeat and energetic workout partners, requiring a certain amount of physical activity each day.


Perhaps this is why researchers found that Michigan dog owners are 34 percent more likely to get the recommended 150 minutes of exercise per week versus those who didn’t own a dog. Additionally, dog owners tend to outlive cat owners, possibly because all that dog walking is good for your heart.


Some creative ways to work out with your pet might include going for a walk, jog or run at a dog-friendly park, dog yoga; dog-friendly Stand Up Paddleboarding (SUP) or outdoor sports such as trail running and hiking.


Remember: You Can Do It!

We set fitness resolutions because we’re excited about them, dedicated to them or because we know we need them. If you’ve resolved to become fit and healthy, you undoubtedly want to succeed in achieving your goal. Good luck!

Are you forgetting one of the 4 key components of performance? That's Naughty!

Some athletes & fitness enthusiast might focus on nutrition, training & sleep, but what about Recovery? All these points are equally essential to keep you performing at the top of your game. If you don’t take the steps to properly recover, you may set yourself back or even worse, give yourself an injury.  Don't make that mistake...

Just use RecoveryPump, it’s easy. Step into your boots, put on your favorite show, kick back & relax while RecoveryPump does its work. RecoveryPump will help reduce any pain & swelling, increase your circulation, increase your joint mobility and improve your bodies healing of soft tissue & bones. Train Hard, Recovery Happy. 

Are you Naught or Nice?

Be nice to yourself and take advantage of 10% off all RecoveryPump products by using promo code Nicelist at checkout.

Using RecoveryPump is proven to:  

  • Reduce Pain & swelling caused by intense exercise  
  • Improve your body’s circulation which helps to speed up your bodies mechanism to remove waste & lactic acid build up.  
  • Increase Joint Mobility  
  • Improve Soft tissue & bone healing  
  • Accelerate Recovery  


Don't waste time getting back on your "A" game. Train hard, Recover Happy.

#TeamNater Races Across America


As a track sprinter on the velodrome, I am used to going 100% and doing everything I can to turn myself inside out. My typical efforts in training are between 20 and 40 seconds long and by the time I am done I often have a headache and a sudden urge to throw up. Pushing this hard did not come natural. To be able to push to this extent, it takes years of training and experience, and as the saying goes, "The stronger you get the more it hurts." So needless to say, I am a glutton for punishment… Maybe that's why I jumped on the opportunity to be a part of Race Across America 2017!


In the beginning of 2017, my brother James approached me to see if I'd be interested in joining the Oceanside Police Department team for Race Across America. Of course there was some slight hesitation, being a sprinter on the velodrome, but this is a once-in-a-lifetime opportunity that I knew I needed to jump on. Since my training is typically done for races that are less than two minutes long, I needed to understand the strategy and how I would tweak my training to fit. Fortunately for me, I would be riding on an eight man team that is separated into two teams of four riders and put on a rotation. Only one rider rides at a time with the teams of four being on eight hour shift's. During your eight hour shift the four riders rotate who is on the bike every 15 minutes. Although compared to my typical racing, 15 minutes is a very long period, I knew that if done right I would be able to do what is needed to be successful. 


The total race distance is just over 3000 miles and the first team to the finish line wins. This means there is a rider on the road 24 hours a day until we reach the finish line. Being on an eight hour shift is nice because you get some rest, but really when all is said and done it only equals about 3 to 4 hours of sleep a day... Sometimes you may start your shift at 2 AM and then finish at 10 AM. That means you have to try to find some sleep in the middle of the day while being transported to the next starting location. Basically it is a sleep and logistical nightmare!


On June 17th, we rolled out of Oceanside California in pursuit of Annapolis Maryland. My team of four was on second rotation so we did the initial parade ride for the first few miles and then hopped in the van for a few hours to our starting point. I knew going into this that the riding would be difficult, but the most difficult portions would be the sleep and keeping my legs as fresh as possible. Fortunately for me, I had my new RP Lite system!


I had the opportunity to ride in almost every condition imaginable. The first few days through the deserts we did climbing at temperatures above 115° and had tailwinds at night that pushed me to 60 mph. During the rotational period of riding, it is a very strange rhythm. On the bike at 100% effort for 15 minutes until you exchange with the next rider and then get back into the van for 45 minutes. Sometimes in the van it is daytime and everybody is up and talking, and other times it is in the middle of the night and as soon as you get back into the van you fall straight to sleep for the next 45 minutes until it is your turn to race again.


It took me a few days to find my rhythm. While driving ahead to our next starting destinations I made sure to have my Recovery Pump boots on for at least an hour to freshen up my legs. Having a whole row to myself in the SUV made this a very comfortable experience. I think at one point I fell asleep with them on for over two hours! Come day four everything starts to go numb. The way you would be able to hurt your legs the first few days became more of a doll ache.


Once we got over the Rockies it was Time for some flat fast speeds! We ripped through the farmlands of America passing silos and tractors by the dozens. At this point I had figured out somewhat of a sleeping routine and could feel my energy and power on the bike climbing. Fortunately the temperatures had subsided a bit and the weather was nice. Although majority of the winds were at our back, there were a few instances that proved different. At one point, I was going all out as hard as I could in my aero position, and for my 15 minute interval my average speed was 16 mph… I've never experienced a head wind that literally felt like somebody was pushing me backwards. At times like these it was nice to be able to rely on teammates. When you get on the bike knowing that you're only there for 15 minutes it is easy to turn yourself inside out time after time. I can't even imagine the mindset that the solo riders have to complete this on their own.


As we came towards the end of the race, I became that much more reliant on getting in my Recovery Pump boots after each rotation. It always was amazing how the first few squeeze cycles almost felt painful because of how tight and fatigued my legs were. Then five minutes through I wish I was able to get even more pressure because it felt so good. Nothing like having the feeling of an hour massage while sitting in an SUV driving up the road. Along with my Recovery Pump boots I made sure to bring my foam roller. I have noticed that being able to incorporate back flexion is a huge advantage since I am constantly in a back extension position. 


Like with any good road trip, the closer you get to your destination the longer time seems to take. Going into our last day seemed like eternity. Starting off at 4am in pouring rain was an experience like I have never had. It was our last rotation and I was sure to turn myself inside out to make it my very best. Although we were not in the mountains, the terrain was extremely undulating. Quick steep short climbs with fun aggressive down hills. Nothing like passing a semi truck going 60 mph in a tucked position through a torrential down pour! Winding through the rural farmlands of Pennsylvania we got closer and closer to Annapolis. It was crazy to think how many experiences and emotions I had felt in those six days. It felt like an eternity, but overnight at the same time.


As my last few efforts came to an end I tried to be mindful about the experience I had just undergone. The emotional highs and lows on the bike battling with my own mindset to push as hard as possible. The disagreements with teammates and crew that turned into laughing and a deeper sense of comradery. It is amazing how much can be packed into six days and three hours of racing. 


We arrived in Annapolis and secured our third place position. With several what if's throughout the way and scenarios that could've definitely ended our race, we were happy to have finished as well as we did. It was an incredible experience that not only tested my physical strings on the bike, but my mental and emotional capacity is as an athlete as well.


Will I do it again? Never say never...


- Nate Koch, Professional Cyclists 



THE BEST Compression Recovery Boots!

"I'm still in denial of the power of RP! This weekend I had my first 50k trail race. It was the worst mountain to pick as a first because it was 6k feet of elevation, crazy amounts of rocks and a heatwave of 109. By the 30k mark my legs felt thrashed, I was in sooooo much pain. I finished the race and was in even more pain. I didnt want to move. I hopped in the legs for 1.5hrs (watched a movie) and I literally felt new again. I went straight to a music festival afterwards. Unbelievable! Again, I'm still soo happy I made this purchase!

I ended up staying at a runner friends place and had her try them also after her race and she was in shock and is considering buying her own! Fingers crossed that she does. She didnt believe me at first :)

Anyways, I thought i'd share my story with you. I am such a happy customer with these legs so thank you. I'd still be in pain without them."


- Robert Herrera

2015 Official Hosting Reel

Multitasking 101…with Recovery Boots

Time is our most precious commodity. In this day and age of technology that was supposed to free up more time to enjoy the things in life that matter, it has somehow reduced this commodity. In the ‘old’ days, you weren’t connected at all times to the internet so you were able to decompress without the overstimulation of the internet, TV, social media, etc…You weren’t at your job at all hours of the day, connected every minute in the lives of your friends/acquaintances and more, and getting pounded in every aspect of your life by electronic stimulation. Today, in order to accomplish everything during the course of the day, you need to multitask intelligently. 

Age group and professional athletes need to work even harder at figuring out ways to make their lives more efficient to effectively navigate through all of the different everyday events that are pulling you in multiple directions. As I have stated before, recovery takes discipline and this, unfortunately, becomes one of the most important activities that is squeezed out of an athlete’s day in order to accomplish these other tasks that continually pop up. Life balance, I feel, is very important to happiness and getting through the day. If you can multitask while recovering, you can kill two birds with one stone, hopefully squeezing in more crucial endeavors in a shorter period of time.

Sometimes, what I discuss may seem like common sense, but reiterating it may awaken readers to take a bird’s eye view of their life and make sure they are actually following through on maximizing their time. What I am discussing here is not rocket science; to organize your life, plan efficiently, and reduce pain points is something everyone should be striving for. However, how often do you find yourself lacking the time to do everything that you want to do and having some aspects of your life fall by the wayside? As I stated before, recovery is often the first thing that goes when in fact, it should be one of the most important facets of your day if you want to reach your athletic goals. 

With that being said, be smart about your time and plan your recovery accordingly. Using the Recovery Pump system is one of my main recuperation tools. The rest of this article will focus on how I plan a lot of activities around my time in my Recovery Boots; once again, this exercise is to challenge everyone to look at their lives and figure out where they become more resourceful in their routine to strive for more balance so there is more of that precious time available for what is truly important to you.

We have two areas in our house where I can take my laptop computer and Recovery Boots to accommodate some compression activities at the same time as getting work done for our business. Like most professional triathletes, I am on email and social media applications a lot in the day returning triathlon and training questions, keeping up with friends and family, accomplishing sponsor and business functions, and keeping up on current events. If you can work while you compress and compress while you work, it is a win win situation! I bought a padded stand that I rest on my lap/stomach to balance the computer. Using your mind to reduce business work while recovering your body after a long training session is one of the great advantages of using the Recovery Boots. This follows the trend of employees in work spaces using standup work stations or sitting balls – it’s all about multitasking to improve the body and mind!

Travel is a necessary evil. It is rarely enjoyable, it is always time consuming, and it can hurt your body in ways that can’t be initially felt or seen. If I am traveling with my husband, I use my Recovery Boots at every chance I get in order to help negate the effects of long distance movement and to multitask. Whether we are driving from Auckland to Taupo after a 13 hour flight from San Francisco or driving an hour up to Healdsburg for a bike ride and wine tasting in wine country, I always take my boots for compression. I am able to take them on flights if we have a little more room than your standard Southwest flight. Once landed, if there is a car ride like Las Vegas to St. George, it is the first thing I put on once we have rented a car. Traveling to races or functions is pure dead time so you try to be as productive as you can to help the body or at least cut down on the wear and tear of sitting in one place for multiple hours. 

Another way to keep your life balance is to communicate with your friends and family via phone. Maintaining these relationships takes necessary time so I do plan my weekly phone calls around this recovering luxury and this includes spending time in my Recovery Boots. The time required for healing your body is the perfect occasion to keep solidifying these relationships and catching up on your close ones life events. You can also use these instances of recovery to make those phone calls that you know will take time; where you are put on hold for multiple minutes. These include bill requests, insurance, taxes, etc…Once again, being able to work on your body while lessening these annoying phone calls frees up time! Who is to say you can’t also sit down with popcorn and a movie with your partner or friends in your Recovery Boots; it always is a nice conversation piece!

I know what you are thinking – this is a big infomercial for Recovery Boots. I will tell you, yes, I believe in them that much. It doesn’t have to be a chore to recover; it is a necessity in order for you to be able to train or race again so why not do it diligently and make it a positive situation with multitasking rather than a time drag. You see it on social media on the time that is very cool for people to discuss how much they are training. However, you rarely hear about when people are recovering. The bottom line, in order to keep your chi and happiness in training, you HAVE to recover properly or those posts about training will not be as frequent. Remember, train smarter, not harder and recover harder and then repeat!

- Meredith Kessler, Ironman Champion


The Dreaded ‘I’ Word – Injury

In retrospect, it would have been best to have done something two years ago when my hamstring began to hurt. However, triathletes, on a whole, usually try to fight through the pain in order to compete in the sport they love; I am no exception. Hindsight is 20/20, as the saying goes, and treating a pain flare up right away is a prudent course of action. However, if you tried to treat every niggle, you would never compete. There is a grey area or blurred lines between pushing through the pain and stopping training all together to receive treatment. As an athlete, you usually flip the coin as to whether you continue and sometimes these flips do not go in your favor. I had been flipping this imaginary coin for a couple of years before my luck ran out in May of this year.

A lot of what I write about is so others do not necessarily emulate but maybe learn from my trials and tribulations. This is why we are releasing our first manual, Life of a Triathlete: Race, and why I enjoy writing for partners like Recovery Pump. If I can help individuals by relaying my experiences then it makes the process worthwhile. The reason I am prefacing this is because everyone is different, especially in regard to their bodies and injuries. Showing the process that I went down and the rabbit hole that it became should be an eye opener for others in a similar predicament.


My right high hamstring/glute had been bothering me for the better part of two years yet it got to a point where racing became a chore after Ironman New Zealand 2016. My right leg was just a passenger on the bike and run as my left side carried it around. Obviously this is not a good recipe for speed and a tremendous recipe for further injury. Your mind drifts to a point where, at one time you could fight through the pain, all thoughts are on just finishing the workout or race. This isn’t something you can mentally block out; once that niggle gravitates towards injury, training and racing does not become fun or rewarding. After Ironman St. George 70.3, I performed multitudes of therapy; everything but complete rest. You always have a glimmer of hope that something will miraculously heal. However, after Ironman Mt. Tremblant 70.3, I knew for sure it was time to batten down the hatches and take care of the injury.

I was able to get in with a well respected doctor in the Bay Area after Ironman Mt. Tremblant 70.3. He examined my MRI and some of his words seemed alarming yet they made so much sense. He stated there is no such thing as a perfect MRI for an athlete, especially a professional. For example, all Major League Baseball pitchers have micro tears and damage; the question is when that damaged area will become a problem for the athlete where it affects their performance. He said that both of my hamstrings and gluteal muscles had tears. However, my problematic area, for one reason or another, was creating unbearable pain to the point where it is impossible to run at top speed. Easy tasks like bending over to tie your shoe were now tedious and painful. My good leg, for one reason or another, had little pain even though there was the same damage on both of them. My doctor said you can’t explain these types of things, so you try to treat it and rehab accordingly. It could be a case where the damaged area was swelling into some nerves or certain fibers had been severed that created an unusually high pain point. Whatever the reason, it needed to be fixed to be able to compete at the ever increasing level of professional female triathletes in this day and age. 

The old adage goes it takes courage and discipline to recover. Treating an injury is a battle of patience. To stop what you have been doing all your life, working out and training, is no easy task as athletes can attest to. However, if you do not do it right, you are destined to repeat the same mistakes and it becomes an endless hole that is tough to crawl out of. The day is still filled with many activities; there are always things to do with your business, sponsors, giving back to the triathlon community, rehab, yoga, the exercises that you CAN do, physical therapy, maintenance, family, friends, life etc…However, the enormous chunk of the day that training takes up has been altered. The best advice is to keep your mind occupied, improve other areas of your life that may have been neglected (the spring cleaning that has been on hold for four years has finally happened!), and rest.


As my rehab enters its third week, I have been concentrating on heat, ice, compression and repeat. My Recovery Boots have been working overtime as I work diligently to heal and massage the tender hamstring. I am thankful to be able to swim, bumped up strength sessions and have incorporated stretching, Bikram Yoga and continued physical therapy into my routine to keep from scar tissue building up and to make the affected area stronger. Hopefully, as the saying goes, we will take one step backwards to take two steps forward and the body will eventually thank me for it!


My last thought is to always forge ahead. It can be easy to sit back, rely on others, or think "why did this happen to me." Triathlon racing is a roller coaster ride and all you can do is weather the storm and keep your eyes on the prize for that elusive perfect race. As with anything in life, there is no knight in shining armor or magic formula that is going to swoop in and miraculously save the day. If you are smart, prudent, and calculated with your actions following an injury, you can be back better than ever before you know it. Patience is a virtue!


- Meredith Kessler

San Jose to Long Beach with the Long Beach Fast Freddies!

Wednesday, April 13, 2016 myself and 17 other men boarded a plan to San Jose California with no return flight, just our bicycles. The Long Beach Fast Freddies is a local cycling group I have the privilege of riding with. Aging from 30-70 years of age there is some great diversity in the group. Every year for the past 15 years or so they have taken the challenge of riding from San Jose to Long Beach. A 455 mile journey down the magnificent California coast in just 4 days.

I myself am a sprinter… Fast, powerful, and short is my game! So what am I doing on a multi day ride? This was the question I was asking myself the whole time. But mostly I was excited to ride my bike alongside some great friends and create new memories.

 As a sprinter doing so many miles I new I would need a SECRET WEAPON… The faster I could recover from the previous day the better I would perform and feel on the next. And since I am such a nice guy I figured I would give my friends a little recovery help as well. So, I brought along 3 RECOVERYPUMP SETS!!!! 2 systems with boots and 1 system with the NEW RECOVERYPANTS! The RecoveryPants are brand new and I must say… They are Gods gift to compression!!! Feet, calves, quads, gluts, and lower back with enough squeeze to make you start to question until you feel that oh so sweet release…

There were a few riders interested in using them from the start, but also some were skeptical. I did not try to persuade anyone, as I knew the RecoveryPump systems would talk for itself. Needless to say, by day 2 and 3 everybody wanted to get into my pants… SO I LET THEM! I know that RecoveryPump is amazing, but it is always great to hear the response from others who are trying for the first time. This was however my first time using them with this many miles and days back to back and the result was amazing.

So Recovery Pump, the Long Beach Fast Freddies say THANK YOU!!!  Many in the group were so impressed that 5 of them have put in an order of there own so that they can feel the squeeze anytime they’d like!

-  Nate Koch, Sprint Track Cyclists


12 Races + 8 1st Place wins in 2015 = Quite the Year


Training is easy; recovery takes discipline. I always have to tell myself this as the year comes to a close, the races add up, and the body is not as fresh. This is also true as you get older and you don’t have twenty year old legs anymore. For this piece for Recovery Pump, I wanted to diagram the lead in to Ironman Taupo 70.3, our 12th race of 2015 on December 12th. This race was a bit of a challenge because of the extensive event schedule throughout the year, travel to multiple destinations through multiple time zones, and Ironman Arizona being a few weeks prior on November 15th. The competition and the course were not the focus yet getting the body into racing shape was the priority in effort to try to compete at a high level.

Before Ironman Arizona, my body was feeling the effects of the beginning stages of pneumonia. After the event in the rain and cold, that all came to fruition. This required much Vector 450,, leading into the event to aid in being able to compete and to help afterwards. This also required using the Recovery Pump boots for an hour plus a day to help get the legs back into training shape. After the race-filled year, the fitness was there so the ability to maintain was key and not to overdue it. It was important to keep up on the workouts yet scale back the intensity. Complicating the matters was the sickness which, in a way, helped keep the vigorous workouts in check. This was not a time to gain fitness yet instead, a vital time to recover hence reminding myself of the phrase ‘recovery takes discipline’ over and over again.

Travel is always difficult for all endurance athletes, especially a twelve hour flight to Auckland and three and a half hour drive to Taupo. The ability to minimize damage on these legs of the journey is something my husband, Aaron, and I have worked on and tweaked for years. Compression clothing is worn on the plane, if possible Recovery Boots are carried on and used, fruit plates are requested for meals and packing proper food is a must (regular meals are usually too unpredictable and sodium packed), and a natural sleeping aid, such as melatonin, is used to help with the proper rest in an uncomfortable position. Aaron enjoys driving multiple hours (which is so appreciated) and Recovery Pump Boots are used in the car. Once we arrived in Taupo, a relaxing swim is a must to flush out the body and loosen up after the long travel.

Through the week, I kept telling myself I just needed to maintain and not reach for more fitness. At this point, only bad things can happen with too much conditioning so you want to keep the engine purring, not humming. Hydration and healthy nutrition is the focus along with proper supplements to aid in repairing and moderating the body. Paying attention to your tiredness level and keeping up with any time zone changes also is a priority to start the race as close to 100% as possible. The body is resilient, even after a jam-packed season, so if you concentrate on repair and recovery, your body will hopefully thank and reward you.

The competition was strong, the race course spectacular, and the body held up one more time in 2015! As another year comes and goes, recovery becomes more and more important. Life and recovery habits that I had ten years ago would not fly today. The time and effort spent on resting and recovery has been multiplied by three and will continue to sky rocket in order to be able to compete at a level that will help to try to reach athletic goals. If you don’t adapt and continue to try to improve in this capacity, it is easy to get left behind!  

Happy Holiday season to you and yours!  Think about snagging a pair of Recovery Pump boots for your family - it will make a world of difference in sport and in life!

-Meredith B Kessler 

@mbkessler - 

Use code: KESSLER when ordering @

What I have Learned about Recovery as I Grow Older



As we grow older, we need to train smarter. Aging is a process we all have to deal with, unfortunately, and you wake up one day and realize you don’t have twenty year old legs anymore. As a professional triathlete who has completed fifty-five Ironman distance races, there comes a point where you have to be smart about your training and recovery or you will not be able to perform consistently in endurance sports. I have really concentrated on recovery the past few years in order to hopefully stay at the top of my game and continue to compete with women who are only going faster. I have outlined some tips to help you recover as you grow older and those once young legs need extra encouragement to move!


After most every hard workout, training session, and race, it is marquee to religiously use my Recovery Pump boots which expedites the waste from your muscles and cells so they recover faster. When I was an age grouper working long hours at my day job in my 20’s, the toughest thing to do after a race was recover. I was back in the office and sitting for ample hours a day which pro longed the fatigue. After discovering Recovery Pump, it was so convenient and helpful to be able to use the boots after a race before going into the office and at home after a long day. As I have grown older, this commitment to Recovery Pump has only increased. I use the system at least once a day and a lot more in the days leading up to a race. This includes in the car traveling to a race, when I wake up the morning before the event, and always after. Why wouldn’t you use a system that has proven to help you recover faster? We all want to be consistent in our training and racing and this helps the cause.


There are a lot of athletes that define a race as the culmination of all their hard work which leads to excessive binging in the days after. Of course it is ideal to have that pizza and beer after a race yet the sooner you start eating correctly, the faster you will recover. I define a race as a blip in your overall triathlon journey to eventually reach your goals in the sport. The faster you can get back on the horse as far as training goes, the quicker you can get ready for your next challenge. This is magnified as you grow older and the niggles from a race can last a lot longer than if you were in your 20’s. It is such an imperative value add to start eating healthy, hydrating, and getting as much rest as much as possible after a large volume of training or a race.


It is very tough to receive all your nutrients from food so I have been taking supplements for years to prolong my career and help with recovery. Please consult your doctor before taking any supplements yet it can be a great way to absorb additional beneficial nutrients into your body that may be lacking from your diet. Some of the ones I ingest are calcium, magnesium, Omega 3 fish oil, and Vitamin D yet there are a lot of good things on the market, if you do your research, to aid in recovery. I take them every night with food and, even if some of it is a placebo, it makes me feel that I am doing all that I can to help the body.


These tips may seem obvious to some athletes. However, it is good to continue to be reminded that what you do to your body before and after races can mean the difference between running through that finishing chute completing a great race or trudging through in a march of agony. Hopefully recovery becomes a part of your routine just like brushing your teeth; it is a part of your routine and not a chore. There is really no substitute to sleep, hydration, and nutrition yet performing the tasks above will aid in your overall recovery and vibrancy. Your body will thank you!