One on One with Professional Triathlete Richie Cunningham


"I’m Richie Cunningham. I’ve been a professional tri athlete for nearly 20 years. I come from Australia. Now living in Boulder, CO. Some of my highlights, I’ve been top 3 at world championships twice and top 5 three times. I was 2nd at Boulder IM last year and I’ve probably have the most amount of seconds in any 70.3 out of any 70.3 athlete luckily thanks to Craig Alexander who beat me a lot when I was staring out."

When did you realize you wanted to be a professional athlete?
"I was at school with my brother. So he came to me one day and said, there is this new sport lets go and try it out. I would always run and had ridden a little bit. Never really swam and this was back in the 80’s and the sport was really new then. Yeah, we sort of jumped in and you know, I really enjoyed it. We did 3 or 4 races I think with our age group that year. Then I joined the military and sort of didn’t race for another 4 or 5 years. I always wanted to be a runner and when I moved back to where my running coach was at school, which is in a little town called Ballarat in Victoria. They just had fun local tri athletes meet on Tuesday night so I thought I would start doing them again. Doing some cross training for running and I guess I enjoyed that a little bit more and had a little bit more success with that then I did running then did I ever think I was going to be anything fantastic as a runner, so yeah I guess I just pursued the triathlon. So I sort of jumped right back into it. You know I packed up pretty much and moved to Queensland where there’s a professional coach and just rung him up and said, you know I’m coming to join you and didn’t take no for an answer. I just packed up the car with my brother and drove up there. You know 2 days of driving and yeah, got up there and the rest was history."

What is a typical day like for Richie Cunningham?
"You know, I like to race so like that’s one advantage of you know, enjoying the sport and having longevity. It’s hard to describe an average day, I guess its swim, bike, run and a little gym somewhere. I just switched to a new gym, Rally Sport, and they have a really good swim program there so I’ve sort of enjoyed that. Its most mornings not super early unless I decide to do the 5:30 one which is not very often. But yeah, basically get up, leave and go for a little run or head down to the pool, go swim and then during winter it’s a lot different than summer. You know here you don’t have that much daylight to get everything done so you have to swim early mainly in the dark or run in the dark and once it warms up enough you can ride outside. Then your sort of you know fit what you can outside. Leading into summer, like it is now with the better weather if the clocks have changed I manage to get longer riding done now which is a lot more enjoyable. You can get up into the mountains do some enjoyable training for a change."

What are your thoughts on the topic of Recovery?
"Early on in my career I was young and I guess I was very fortunate I never got injured and I was always a strong athlete. I think that was one of my strengths. As I got older in life, I actually started to pay attention to that massage and thankfully something like the product RecoveryPump came along which I definitely think has helped prolong my career. You know you sit in the boots for an hour every night and it sort of gives you a kick start for the next day. I have been using that religiously now for nearly 6 years now. I don’t want to change that program I have now with RecoveryPump."

How did you approach recovery prior to discovering RecoveryPump?
"I mean it could go a lot of different ways even with just the older age and you’ve got a lot of younger kids who sort of neglect that side of it like I did but now there are so many new tools like the RecoveryPump that you can use that would give some of these younger kids a big advantage. It would put them on at least the same playing field that I have now. It is certainly a big factor. I mean it really does come down to recovery and nutrition as well as just being smart about things. When we are all younger we all went out a lot more and partied a little bit more and I think now its becoming way more professional of a sport. You know, even like I said with the tools we have now like RecoveryPump where we didn’t have earlier on in my career."

What is your protocol for using RecoveryPump?
"Well luckily with the new one it has an even higher pressure which I really enjoy so I’ve pretty much have it set up on high all the time. Generally, I just use it after the most intense sessions of the day. I mean if I do a long run in the morning which I do Sunday so I do a long run, come home normally and me and my wife have a fight of who gets in it first. Then you know I might sit in them for an hour or 45 minutes on whatever setting I have for it and then normally on a Sunday I like to go for a 2nd run in the afternoon. It’s not a bad tool to use right before a pre training session so I like to get in it just short like 10-15 minutes to get the blood flowing again and then go out and do a 2nd session. But generally I just use it in the evenings when we’re sitting down eating dinner. It’s a lot more relaxing and recovery is more beneficial when you can actually relax and not stressed about the next session. So definitely for the recovery side of things I definitely think the longer period is beneficial. If you sort of want to wake the legs up or before you actually get into a hard session especially if it’s early in the morning and you don’t get a chance to do the proper warm up or it’s cold, I think that’s where it’s really beneficial. You know I really don’t think a lot of people use it that way just yet so I want to kind of keep that a secret. "

Tell us about your experiences using the latest RecoveryPump products.
"I mean its head and shoulders even above what I liked before about the old product. I mean the biggest advantage I think is 1. The pressure so it’s a lot higher, Even the boots, the tubes are all integrated. They don’t get all tangled and everything. But I think the biggest advantage is 2. The battery life. As I wrote in one of my blogs. I can take it with me to a race overseas and I just came back from Brazil and you know you use it a couple times in the airport makes people look at you a little funny but you know it certainly gives you that option and the fact that it’s a lot more compact and fits in your carry-on bag and you don’t have to recharge it. About 3-4 years ago I actually took the old system to Germany, when I was racing there and I plugged it in and blew the unit up because it wasn’t compatible yet to the European voltages. So now it gives you that 6-7 pump sessions on the battery and actually I never have run the battery dry which is more than enough to go to a race and recover after a race then fly home. Also, if I did run the battery dry the system is now universal so I could plug it in and recharge no matter what country I am in which is great."

What kind of results are you getting with RecoveryPump?
"I guess the biggest benefit and when you actually notice it the most is like something like on your longer sessions so a long run or a long ride or a really intense day and your legs are actually swollen and you have a lot of blood flowing and I love it when I go in after those kind of days because then it just squeezes and flushes everything out and then my legs are really skinny and I feel like I’m a little runner or something. You actually notice the difference like it’s night and day between when you get in and when you do one of those hard training days and you get out. I mean it instantly feels recovered. It feels like a good night’s sleep."

What is it like working with the RecoveryPump team?
"This day and age to keep a sponsor for more than a couple years is a hard thing as a pro athlete. You know the fact that RecveryPump has been with me for going on 6 years now speaks volume for the company. It’s been a privilege being with RecoveryPump from the ground up and seeing it now used on Rugby players, football players, basketballers, etc. all around the world. You know it’s not just a triathlon device, it’s also a main stream sports device which is awesome!"

Would you recommend RecoveryPump to other athletes?
"Absolutely, I mean I’m proof of the pudding. I’m going on 42 this year and I’m still racing with the young guys and still winning races so you know you can’t argue with the proof." 

-Richie Cunningham, Professional Triathlete 


One on one with Professional Triathlete Meredith Kessler

"My name is Meredith Kessler. I have been fortunate enough to make my hobby my job which I am very grateful for. I’m a professional triathlete so I get to swim, bike and run for a living." 

When did you realize you wanted to be a professional athlete?

"I graduated from college in 2000 and plopped myself in a full Ironman distance in the middle of nowhere, Ohio at the time. We live in California now but I was born and raised in Columbus, Ohio. I sort of caught the bug there. I was 21 at the time and spent 9 years as an age grouper and was working full time and things were crazy in my job and my social life. My friends were getting married and all that good stuff and we just had fun and then I was almost 30 and I said, Gosh! Maybe let’s try to make my hobby my job. I’ve always dreamed of being a professional athlete, whatever that was going to be. But I never knew it could come to a reality until probably just before 30."

What are some of your career highlights?

"I’m still searching for that huge victory for my team and myself but you know whether that’s of course we all dream of our super Bowl whether it be Kona or 70.3 Worlds or these Challenges in Dubai and Challenges in Bahrain. That’s always a goal to try to capture one of those. I’ve been fortunate in the last 6 years as a pro to gather some titles and each one I remember like it was yesterday because I so value them so much because they just don’t get hand delivered to any of us. So I’d say for our highlight obviously it could be Ironman in New Zealand. We’ve headed there 4 years in a row. I’ve been at Saint George for 7 years. Every time it’s been up and offered and same goes for Ironman. I’ve raced there 9 years as an amateur and now 6 times as a pro. Something like that at some capacity. So I’ve been there quite a bit. Those 3. We are trying to go for 4 peaks in those this year. Not as a hard job for anyone. There are several athletes going for 4 peaks at certain races this year so they probably have the same mind set of me like… Alright let’s try to go back and do this as many times as we can cause we love the race. You know!? So we’re going to go for it. Try it!"

What is a typical day like for Meredith Kessler?

"Every day is different for everyone but I mean most days you’re up super early. I’m kind of a weirdo, I have to run every morning on the treadmill just to wake the heck up! Before I go train and have to do a session. I’ll run 2 to 4 miles easy like snail’s pace on the treadmill just to wake up and get the blood flowing. Sometimes I’ll do that at 4:30 in the morning because usually most sessions being at 5:30 or 5:45. So I’ll go and swim for an hour and a half to almost 2 hours and then you make sure you recover properly. Sometimes I’ll jump in my boots for 15 minutes and even if it’s just 15 minutes that’s the beauty of it. Get on your email and then you go to your next session when that’s a 2-4 hour ride or could just be a 90 minute trainer session. Once again it’s all about nutrition and how you are feeling and recovery in between. But we also have jobs. People think, Oh you just swim bike and run all day? Right, like that’s all you do. At the same time there’s a lot of other components. There’s nutrition, recovery, making sure that you’re staying on top of your fitness. We’re all a brand. We’re all a business and we all have sponsors like RecoveryPump who are a part of the team. Like most of us, we don’t want to just take from that. We want to give back. So we have to make sure our sponsors are good and did I do A, B & C and that’s so important for our business. So that’s part of the day to day. People talk about, oh yeah! You can swim, bike and run but you also run a business. So you actually work more then you did when you’re in an office. But here’s the plus side. I can be on my laptop and in my RecoveryBoots multi-tasking getting a ton of work done. So that’s a win-win situation. So that’s a typical day and then you have a strength session or you have an evening run set or evening outdoor run. There’s all different kinds of things so your day goes. That’s my 9 to 5. Right, but then you have to keep the balance and the chi. Last night I had a girls dinner and sure did I get home late, Yeah! And get less sleep and get up at 4:30 in the morning? Absolutely!! But it’s worth that time and you just make it up in other ways later in terms of recovery." 

How did you approach recovery prior to discovering RecoveryPump?

"You know, I’ve never really been a sleeper and now I’m almost 37 and hey, I think we’ve hit our prime in our sport. When were 30-40+ I always say this, there’s always girls out there racing that are absolutely incredible and they are in there 40’s and they are an inspiration. I know to me and I’m only 4-5 years younger than that, let me tell you it’s so important to, that as we do progress in the sport and we get older that we take care of those little things that make the big things happen. Prior to RecoveryPump, my recovery wasn’t there because it wasn’t as paramount as it is now because I kind of just did one interval. I just ran on adrenaline and I’m still like that sometimes of course but now RecoveryPump makes it easier to recover and that’s the key for the average busy person. Look I don’t have kids yet, I want to have kids. I can’t imagine individuals who are doing this sport and managing kids managing their day jobs. It’s a lot. When do they have time to recover too? So once they put the kids to bed, I know when I talk to people and encourage them to get into their boots and check their emails before going to bed. That’s the key and that never happens. A lot of people don’t make the time for it and you have to make it part of your day. Obviously nutrition is a huge part of recovery but you have that and what goes inside you. You need the recovery what goes outside of you and for me that comes with that double whammy and making sure that you’re doing that stretching. I’m not a big stretcher never have been. I rely on honestly on RecoveryPump for that and swimming. My MBK swims are just my chi back and forth back and forth like a lab rat. So everyone has their tic and what works for them and what doesn’t. So that’s personally what works for me." 

What kind of results are you getting with RecoveryPump?

"Couple things there: I have a tendency when I do a really hard session when my legs get tired and accrue fatigue. I get inflamed. When I say that my legs feel heavy and swollen. I know it’s an awful word but they do. It’s like after a race for example, any Ironman athlete will tell you that yours legs look like tree trunks the day after a race for 2 days. Pre-RecoveryPump, I used to dread it. I was like oh my gosh, I’m going to be marshmallow man for 2 days’ time and I’m going to feel terrible even when I have to go back to work. I mean in an office my legs look horizontal rather than vertical. They would just not be in a good position. It would make that inflammation worse and the beauty of it is once I started using RecoveryPump It doesn’t because it moves the lactic acid and the blood around with the compression and decompression. It makes all of that kind of disappear. That has been the biggest situation in addition I use it when I’m eating breakfast before a race so I get up and run on the treadmill before the race, come back shower do the whole thing, got to shave make sure I smell fresh for the race because you have to make sure you smell good for the whole entire Ironman because you know you don’t want to get sweaty or anything. No, really genuinely try to wake up and put my boots on for 20 minutes every morning before I race while I eat my breakfast. I just feel like it warms up the muscles and gets them ready to fire. So that’s the 2 way I use my RecoveryPump." 

How do you use RecoveryPump?

"Yes, so I use the fullest pressure. I go to 100 but it’s funny because after a race sometimes I’ll lower it to more like 80 just because I have a tendency also to cramp a lot and that is another thing RecoveryPump helps with since it’s moving so much compression. It helps with the cramping a bit. Obviously we are so dehydrated after a race, right? We just are spent. When I did have it on 100 or so my foot would be cramping but after a couple intervals with the RecoveryPump it went away. So that has been very helpful. I just love it! In the beginning and as it progresses I just turn it up a bit. But I personally like it. Everyone’s different. I personally think the higher the better. Works for me!"

Tell us about your experiences using the latest RecoveryPump products.

"A couple things of amazingness, First of all let’s talk about the Core because I just got that. That compresses my butt cheeks basically which makes me so happy. Not that my normal RecoveryPump isn’t great but as you know they only come up mid-thigh, right? So the core gets all the other stuff that hasn’t been compressed or RecoveryPumped in years so that has been a really great addition to my routine if you will. Then just being able to travel now with it and not having to plug it in because of the battery pack… That’s huge. I never would have thought RecoveryPump could have thought of something so innovated but I can just carry it and put it on. Battery charged without having to plug it in. Then of course you charge it but then you use it again. You can take it to the TV or if think I’m going to work in the office I take in there and sit in a chair with the RecoveryPump on and work. Such like that. I take it internationally with me. Also if I have a drive, basically 2 hours or more and my husbands with me I use it. So I’m in the passenger seat obviously I’m not driving with these on. But I’m in the passenger’s seat I put them on when we go up to Tahoe 3 hours away or drive down to LA. You know how when you get into the car and any athlete you know would tell too that your legs just feel terrible but I just put my Recoveryboots on in the car. It’s the best invention ever." 

Would you recommend RecoveryPump to other athletes?

"I’m such a no pressure person I know what I like and I know what works and so then I get really passionate about it. So of course… You get asked all the time. What are your tools to recovery? My main tools of recovery are RecoveryPump and I take a vitamin called Vector450. That’s good for my equilibrium & immune system and keeps my healthy like vitamin C and all that so those are my 2 main things in addition to my nutrition component. So people wonder why I can’t recover faster from a work out. Why can’t I feel spunkier in my legs after I just done a really hard triple session. How come you don’t feel like that? Like you can do that the next day and don’t get me wrong my WEB days … Why Even Bother days! I have them all the time but since I’ve starting using the RecoveryPump in the past 6 years that time to recover has significantly decreased. I’ve been able to lessen the days where I feel WEB and tired and fatigue because the RecoveryPump has genuinely helped. So that’s the story I explain to them. They think you have to where them for like 2 hours at a time, and it’s not like I haven’t sat there in them for 2 hours at a time when I watch movies on our couch. Yes!! But that’s not a priority. If people would just wear them for 15-20 minutes a day they are going to notice a huge difference. So time is our biggest commodity, Right? It’s everyone’s biggest problem for balance… Oh I don’t have time to RecoveryPump, OK well you had time to sit and check twitter, Facebook and social media for 15 minutes and actually you can still do that but you can do that in your RecoveryPump. So let’s talk about multi-tasking so then they start seeing that side of how it’s a win-win situation and they do have time!"

-Meredith B Kessler, Ironman Champion



What's your "why"? Why do you do what you do? What drives you? When it's time to grind, time to suffer, what is your reason for digging deep?

I think mental preparation is the most overlooked aspect of getting an athlete to the starting line of an Ironman ready to do his or her best. So many athletes and coaches focus on all of the tangible aspects of training and racing, that one of the most important but critical and somewhat intangible components. It's very important to have your watts, heart rate, pace, calories, fluid intake, electrolytes dialed in for race day. You also need to get to the start line with fresh legs. But none of those things matter a lick if an athlete cracks mentally when the going gets tough. You can be the fittest and fastest person on the start line, but if you walk because you're mentally tired or weak, you'll never reach your potential as an athlete.

As a coach, one of the first things I ask my athletes to do is to think about and write down their "why". Why are they doing this? If you don't know your reason for being there, you will never be able to grind. It hurts too bad to be able to go on in hard training or in a race. That "why" is what will keep you going when it hurts really badly. 

I rarely come up with ideas on my own. Back in my engineering previous life, we used to say "NIH", Not Invented Here. Don't try to create something that's already been thought of by someone else. The same goes with your "why"; I didn't come up with it myself. I love the motivational speaker Eric Thomas. He talks a lot about knowing your "why" and that it needs to be deeper than you. I think this is very powerful. If your reasons for racing Ironman are surface deep like "I want to go faster or get a PR time" when the going gets tough, it may not be enough to overcome the demons that creep in your head.

If your reasons for doing this are deeper than surface level, if you truly believe them, they're internalized, and if you can call on them on race day or in training when it's extremely painful, then I think you are more likely to keep going than to quit. It's too easy to start walking deep in the marathon. If you are doing this for your spouse or your children, If you can focus on the sacrifices they've made for you, a little pain isn't too much to overcome. You need a reason to get out of the "poor me" mentality during the hardest parts of the race. Our brains will try to get us to stop, but you need something deeper to get out of your head. I find something in your soul will trump your head. Some people can do this naturally. They have an innate competitiveness to be able to keep digging when it's hard. Others don't, but I think it's something that can be learned by anyone if they focus on it. This all starts by asking that question of "why". From there, start digging deeper into your own psyche and heart. You will find the answers that are specific to you. If you can find those, then focus on them every day, you will find that next place you can dig to on race day. 

There are so many talented athletes out there who never realize their potentials because they overlook all of this. Watch an Ironman sometime… Stand around mile 16 of the run and you will see the people who have found that will within and those who are mentally defeated. Sure many people have to slow down because of physiological reasons like cramping, over-biking, under training, or nutritional mistakes. But you will see those who have just given up digging deep. You will also see those who are continuing to dig. They know their whys and are using when to drive them forward.


-Pat Evoe 

101 on Nutrition

Daily & Training Nutrition


These days it seems everyone has a different approach to nutrition. If not currently on some sort of ‘restrictive diet’, it seems commonplace that most have at the least gone through a phase of being on one for a period of time (vegetarian, vegan, gluten free, etc). Somehow in my many years of ‘being an athlete’ (if we include swimming as a kiddo, I guess we could say it’s been about 27 years now), I’ve managed to keep it simple, include all foods, and have avoided any types of elimination diets. While everyone is different, I wanted to run through a typical ‘day in the life’ of what I’ll eat when it comes to daily nutrition and training nutrition. When people hear what I do for a living, I almost always get the question “What do you eat, like 7000 calories a day?” The answer is, I have no clue! I am not one to calorie count; but I do know I eat consciously, I don’t skip meals, and I enjoy all things in some facet. I often eat what my body craves; I try to listen to it as much as possible. I figure in a balanced diet and an active lifestyle, there can be a place for everything in some ways; even your “indulgences”.

Breakfast: I often try to drink a glass of warm water with fresh lemon juice in the morning, if possible; I’ve heard numerous times this is good for digestion but it also is a great way to get hydrated first thing, and the Vitamin C is an added bonus. This is followed up by a cup of good strong coffee with half & half.  Breakfast has lately either been a) a Central Market muffin and a few eggs scrambled or fried, or b) a bowl of cereal consisting of granola and Raisin Bran mixed, vanilla soymilk along with a banana and peanut butter, or oatmeal and peanut butter. If going to an early swim or run (ie: before 7am), I usually just drink coffee. Otherwise, I’ll have breakfast pre-workout. I am definitely not a meal-skipper and even when I don’t feel hungry, I rarely ever skip meals. I know it’s not the ‘norm’ but I prefer 3 solid meals a day and less snacking; I think it was how I was raised and I’ve often stuck to this. For me personally, I find if I skip a meal and graze more, I never feel fully satisfied; with eating regular meals, it seems to keep my hunger steady throughout the day yet I also avoid getting famished too often. 

Lunch: I almost always prefer to solid training session mid-morning, so lunch is often usually just following a workout (hence, I don’t really ever do ‘recovery smoothies’ as I often eat soon after training). My lunch usually entails fruit (peach, apple, grapefruit; it varies), a sandwich or a wrap (often some variation of turkey, avocado, cheese, spinach, hummus, at times quinoa, and/or tomato when in season), and potato chips (great after hot workouts!). Pretty basic but often whole wheat bread or a good quality wrap is what I put everything on. I always finish lunch with something sweet, a chocolate chip cookie or a couple of squares of dark chocolate; and often a cup of coffee. I love to have a cup of coffee first thing in the morning and just after lunch.

Dinner: I usually enjoy a good beer (often an IPA) while preparing dinner. One of our staples is a very large salad (spinach or kale based) with red onion, blueberries, raspberries, goat cheese or fresh mozzarella, avocado, and nuts; usually almonds, pecans or walnuts. I love putting fruits in salads! I use dressing as well, of course; and my favorite is to mix a vinegar-based with something creamier (lately I’ve been addicted to Brianna’s Blush Wine Vinaigrette with Delmonico’s Restaurant Peppermill Ranch). We will round this out with usually a meat and a ‘starch’. Salmon is another staple for our main dish, and we love quinoa, rice or sweet potatoes on the side. Another simple staple for us is a good ‘quality’ frozen pizza (there are some great local Austin brands) but again rounded out with a massive salad. We probably do steak and/or burgers once a week. I try to stay cognizant of iron consumption, especially when training loads are high. I never skip dessert; but I am usually happy with a small cup of ice cream, a cookie or some chocolate.

Training Nutrition: Swimming- I subside on water. Maybe it is having grown up a swimmer but I never get hungry during a swim, and a water bottle usually does the trick! Running- I run best on an empty stomach, but before a long run (1.5 hrs or longer) I’ll usually have toast with peanut butter and maybe a banana. For runs over about 1.5 hrs, I will take a gel (starting at 60-80 minutes) every 30 minutes or so. (Oddly, this is less a bit than what I do when racing but I seem to tolerate nutrition very well when racing half and full Ironman). Cycling- I usually subside on water or energy drink for rides less than 2 hours. I may take a gel in a ride of 2-2.5 hrs (but realize that I often start these rides after a meal, on a fairly full stomach). When riding long (3-6 hrs), I usually take a mixture of gels, bars, and what I can get at a gas station stop (usually coke, peanut butter crackers, chips, sometimes pop tarts…whatever sounds good!). I aim to get in between 200-300 calories per hour on longer rides, often starting the calories about 1.5 hrs into the ride. For a run off the bike (usually 3-5 miles), I will take a gel before the run which is great practice for race day.

Snacks: There are times of course when pre or post workout, a meal is not immediate; or times when I just get hungry. Some of my go-to’s include anything peanut butter and jelly related (sandwich, wrap, banana with peanut butter), fruit (apples, peaches, usually whatever is in season), Greek yogurt (especially after a long or tough session for the added protein), carrots and hummus, salted pecans or almonds. I also love to sip on Kombucha throughout the day and another staple of mine is fresh lemon in water! And while I don’t do smoothies, I do love to keep Naked juices on hand as it’s a quick way to rehydrate but also get in some calories after a session. And as cliché as it sounds, I do love chocolate milk, especially after a very long or demanding session; it tastes good and is a great way get protein and carbs down quickly.

So in a nutshell, I love to eat! I try not to restrict anything; I eat what my body craves but at the same time, my husband and I try to eat pretty nutrient-dense foods for the most part. One of my definite cravings about every week or so is a good burger or a good filet wrapped in bacon. I figure when you’re an active individual who asks a lot of your body, you need to fuel it appropriately but also enjoy food as it is meant to be enjoyed!

One on One with US Track Sprint Cyclist Missy Erickson


"My name is Missy Erickson and I am a track cyclist with US National Team and Momentum coaching group. I’ve been riding for just under 3 years. The best moment I have to say so far was winning the Bronze medal at the World Cup in Cali Columbia this past year. It was only my 2nd World Cup ever and it was the first US sprint female medal in 6 years so that was a pretty big moment for me. The other ones are pretty much winning the National Titles.  My first one was in 2013 when I won the woman’s 500. That was definitely one of the highlights that I will always remember and the other was getting the first title all the way."      

What is a typical day like for Missy Erickson?

"A typical day while I’m training is gym in the morning usually then I’ll go straight to the track. So I’ll get up, eat, go the gym and then eat again and then go to the track, eat again and come home.  Recovery is definitely incredibly important because you want to be 100% every single day to get the most out of your training so whether its using RecoveryBoots or a protein shake or putting compression on or something else, every little bit of difference helps. When I don’t do it, I can definitely tell the difference.  A day at the track usually consists of anywhere from 4 to 6 efforts a day which takes over the course of 4 hours. It’s very short and very intense and a lot of recovery and rest between every single effort. So my longest races is only 8 laps around the Velodrome and 6 of these are controlled pace. So I’m only going 100 percent for maybe 2 laps, ever. So you know very, very short training replicates exactly what we do in the racing."

Prior to you using RecoveryPump how did you recover?

"Most of my recovery before having the boots was just having the normal protein shakes after training and then you know resting, laying on the couch and keeping my legs up and staying off my feet. It’s not until the next morning do you actually feel refreshed or ready to go for the next day. Now that I have the boots it’s definitely easier.  I don’t have to wait until the morning after to actually feel recovered. It’s a lot easier especially when you have 3 dogs and we have a house with a lot of yard work to do and stuff. Having the boots definitely lets me recover better so I can take the dogs to the dog park or I can work outside of the house and even after I do all that I sometimes even like to use the boots just from normal every day activities. So the boots definitely have aided and helped me recover faster."       

What is your protocol for using RecoveryPump?

"Usually I’ll use the boots for about 20-30 minutes. Not super high pressure but I like to be in the 70 range with that. It’s enough pressure that I can feel it but I know if I use too much pressure sometimes I feel a little lethargic and what not. So it’s definitely 20 to 30 minutes."    

What results have you experienced using with RecoveryPump?    

"The short time I have had it like I said before, it makes recovery easier and a lot faster especially with this whole past year I’ve had a back injury I’ve been dealing with. Every little bit in recovery for me makes a really big difference. Even with something as simple as putting the RecoveryPump into my recovery routine. I might not have had it for very long but can still tell the difference. Every little thing you add is a difference."

How would you compare other recovery methods to RecoveryPump?    

"The thing I really like about the RecoveryPump is that it flushes your legs out in one continuous direction. So it puts all the pressure on and then releases all at once. You can actually feel the pressure move up your leg and then release. As the system goes on throughout the time you can definitely tell that it’s working and that you’re flushing the blood out of your legs. Whereas other systems like to compress and when they release each section there is still pressure on your quads. There’s still pressure on different parts of your legs so it doesn’t feel as great as the flushing movement. When you get out of the boots you’re still a little unsure but as soon as you get out of the RecoveryPump you can definitely feel the difference."

Will you travel with your RecoveryPump?

"Since I’ll be traveling nonstop pretty much until the next World Championship…Yes if the system can come with me it’s going to be packed in the bag."

Would you recommend RecoveryPump to other athletes?

"I would definitely recommend it. It’s super handy. It’s a really compact small system so it’s really simple you know to bring along with you anywhere whether you’re training or your traveling to a race. It draws a lot of attention to you. A lot of people really like these systems and they haven’t been able to use it and when you get to share that with other people they appreciate it. It works! There’s a reason why I’m using it. There’s a reason so many other athletes are using it. It’s a great compact system and Yeah, It works!!"

One on One with US Track Sprint Cyclist Nate Koch

“Hi my name is Nate Koch. I’m a track cyclist on the US national Team. I currently live in Long Beach, CA and training for the 2016 Olympics. I use the RecoveryPump Boots before, during and after a lot of my training. Its helps a ton.”

Tell us more about Track Cycling…

 “So track cycling is not to well known in America unfortunately. Basically the Velodrome is a 250 meter oval around and the turns are 45 degrees.  So there’s endurance races and sprint races and so my race is anywhere from 17 ½ seconds to about a minute and a half. So not so super long when usually people think about cycling they think your riding for hours but my stuffs pretty quick, very strength oriented. So not only are we going fast and our legs are moving fast but we are pushing really big gears to get up to speed. It’s a very unique sport. “         

What is a typical day like for Nate Koch?

“So usually every days a little bit different but a day like today I was up by 6:30am and then out the door by 7:15 to go to the gym. Lifted for about 1:30 hours, came home, sat in my boots for a while and ate some food. Now, just hanging out and then I’ll leave in about 2 hours to go to the track. Today I have acceleration so I’ll get up to speed and it’s just an all-out effort for about 12 seconds and I do 4 of those efforts. I have about 15 to 20 minute rest. So when I hop off the bike I like to jump in the boots for about 5 – 10 minutes and what that does is after my efforts my legs are really loaded up so hoping in the boots really helps flush everything out and I can feel a huge difference going from one effort to another and just not being as bogged down as I typically would be but feeling a little bit fresh. So in track cycling every 100th of a second counts. So I could see in my times too instead of doing time that are say 12.1 and effort I’ll be able to maintain closer to like 11.8, 11.9 instead of dropping off as much.”

What are your thoughts on the topic of Recovery?

“I know the faster you can recover the quicker you can get back into what you need to do and the better you can do it. So I’ve always held a very large importance towards recovery. I would always do it whether it was doing ice baths or cold showers or contrast showers, rolling out and doing all the different types of stimulations. When I found out about RecoveryPump I figured I needed to give it ago and try it out and see what kind of difference it made. Like any recovery thing I’m skeptical at first. It’s not really until you put it to use and find out the applications for that specific sport or activity you’re doing. So yes, I’ve definitely found out how RecoveryPump works best for me as a sprint cyclist and so I see it as a huge tool and extremely valuable no matter what kind of season I’m in.”

What is your protocol for using RecoveryPump?

“Usually I’ll use the RecoveryPump Boots up to 3 or 4 times a day. If I have time in the morning I like hoping in them for 15-20 minutes and just kind of getting the blood flow going while drinking my coffee and hanging out, then after that I use them during my workout so I don’t think there’s a lot of athletes out there that actually use the boots in workouts and during training. So I find with the efforts that I have to do that really helps keep my legs ready and refreshed. I can keep to that high intensity without falling off that much. So I like to put them on for 5-10 minutes and usually I keep the pressure as high as it can go. Just to flush everything out and be kind of aggressive with it. The at night it kind of depends on my schedule but sometimes I’ll sit in them for 30-45 minutes, other times I’ll fall asleep in them for close to 2 hours. It just all depends. I’ve never noticed any bad affects form staying in them to long at the end of the day especially. So, yes if I have the time to just lay around and hang out in them. It’s a nice excuse to not have to get up and do stuff.”

How do you use the Recovery Core?

“At the track I have both the RecoveryBoots and RecoveryCore and when I’m doing some efforts that are extremely painful and lock everything up usually when I’m doing those I’ll throw the Recovery Core on and that really helps workout my lower back, gluts and quads at the same time. I’ll stay in them a little bit longer in between efforts.”           

What is it like to travel with your RecoveryPump?

“Traveling with RecoveryPump has been easy. I’ve learned how to do it. Obviously the system itself is extremely portable and just fits in my carry on back pack with a bunch of other stuff which is nice. I’ve learned that I can take out the pump unit and put it in a bin along with my computer that way TSA doesn’t get skeptical about it. There’s been a handful of times were they just rip all my stuff apart and look through everything and then I go to the little black room and they start looking at the pump unit and its always been cleared. I never had any issues in the long run. Ever since I started taking it out of my bag and actually putting it in front and center, they just pass it right through. That usually is the easy way to do it. Well yeah , traveling with it, I mean I’ve had it and been able to use it once on an airplane that had a plug so that was pretty fun and people are walking up and down the aisles thinking what the heck is this guy doing. Yeah people are always looking at you sitting in the airport with the big boots and people come up and ask. It’s a good conversation starter. They are a lot of fun and very simple to travel with. You kind of just learn the in’s and out’s with the security and TSA and how they view it and what they think about it.” 

Would you recommend RecoveryPump to other athletes?

“Yes, obviously recommended it to other athletes as well as just people who are on their feet a lot and walking around a lot, just moving. I think the biggest reason to recommend it is like I said earlier the faster you can recover from whatever you’re doing the better your going to be able to get back at it and do it again the next day. So whether your any kind of age, group, athlete just looking to get the best results that you can get or if you’re an athlete that’s looking to be an Olympic champion or world champion, I mean it’s going to benefit you the same way. So that’s pretty cool that I can have a system that I use or that anybody can use that’s going to be beneficial regardless of your level of competition. It’s going to be a good thing for you!”

- Nate Koch, USA Track Sprint Cyclist


The Life of a Track Sprint Athlete

The 2015/2016 racing and travel season has started way sooner than I anticipated. After coming home from the World Championships in February, I was looking forward to a few months at home, training hard before I’d have to board a plane again. But it wasn’t long after my few weeks off I was on my way to Colorado Springs for a USA Cycling Track Sprint Camp in the middle of April, and now, I’m finding myself one week away from heading to Germany with that same group of athletes for two weeks of traveling and racing.  It’s a whirlwind of staying on my toes and being ready for anything, while also balancing the life of an athlete with that of an adult.  So, as my first blog post for RecoveryPump, I’ll take you through a whole season in the life of a track sprint athlete.

Like I said above, after the World Championships in Paris, I took some time off. But it wasn’t really. Landing back in the US Monday night, and one day on the ground, Wednesday morning I was back  to normal life, taking the dogs to the vet for checkups and shots (we have two huskies, 2 and 10 yrs., and one golden doodle, 7 yrs.), and by Friday, driving over to Wheelbuilder to get my new race wheels loaded up with Atomic High Performance parts, and ready for the next season. By Saturday I was driving to Scottsdale Arizona for a Personal Gold Film screening alongside the introduction of the Foundation for American Track Cycling. As a guest speaker, I actually found it fun to switch out the spandex for a dress and heels and promote both an incredible film and this generous foundation. The following week was a little easier. I did my first video interview with RecoveryPump, volunteered at my local velodrome for the Sunday time trial events, and then got the exciting news that I had been added to the UCI Medical Monitoring program for their BioPassport. Bobby Lea and I drove down to the Chula Vista Olympic Training center for the some blood work and physicals, and then it was back home. A few days after that, I worked alongside Woodway Treadmills and WattBike at the IHRSA Show in Los Angeles, before a road ride that ended up taking 2 hours longer than it should have kept me from attending it the second day.

And that was three weeks gone. It was time to start training again.

The usual schedule of track training, road riding, gym training, massage, nutritionist,  chiropractic, etc, was then back. I was a bit relieved to be honest! After coming off such a high from last season and the incredible things I had accomplished, I just wanted to get back to the strength and power phase of training that I had missed because of injury last year! 

Then I had the opportunity to be part of a USA Cycling video project with Universal Sports at the Velo Sports Center! Along with Sarah Hammer, Jennie Reed, Dotsie Bausch, Jen Valente, and Kim Giest, we rode around the track, did a few interviews, and had a blast! It was great to be back with the worlds crew, and hang out with our Olympic silver medalists from London 2012!

Alright! This brings us to April!

One of my most favorite things to do is mentor young kids. Running my mentor program (Missile Mentor Program), alongside the Lemonade Exchange gives me the opportunity to help in so many ways, and it feels as though I’m able to give just a small part of what has been given to me, back to the world. So, when I was asked to help run and organize a Junior day at the Encino Velodrome here in Southern California, I couldn’t have been more excited. We had a huge group of young athletes come from all over California and Arizona to take part, and it was an incredible few hours of learning for everyone.

And this brings us to the USA Cycling Track Sprint camp in Colorado Springs. With nine girls and six guys, one coach and an Olympic Training Center at our disposal. I haven’t had that much fun with a group of track sprint athletes in a long time. Throughout all the testing, snowstorms, “thunder-snow”, dirt path bike rides, and coffee shop stops, there was plenty of laughs and making the most of the situation. 

After two weeks, then it was back to Los Angeles, where I’ve been acclimating back to sea level and getting back into training the best I can before we leave for Germany in one week. While overseas we will take part in six days of racing, before I return to the United States for 5 more weeks away from home at the Valley Preferred Cycling Center in Trexlertown Pennsylvania. 

The season is about to start! Here we go!

 -Missy Erickson, USA Professional Track Cyclist 


One on One with Professional Triathlete Hillary Biscay

"Hi, I’m Hillary Biscay. I am a professional triathlete who loves to race. I have done 66 Ironman races and the Ultraman World Championship. The Ultraman is a 320 mile race around the big island of Hawaii over 3 days. It comes out to over 2 Ironman’s in distance."

What is the typical day like in the life of Hillary Biscay?

"It is actually a little bit different this particular year because this year I am doing a lot more working with my athletes that I coach and with my clothing business SMASH, then I have in the past. So I can’t really say that I am doing a full, full, full training program at this very moment. My typical day when I am in big training would be to get up have some coffee and food. Do workout #1 which a lot of days would be the hardest session of the day. We try to get that done first so we have the most energy for that one. Unless we are intentionally trying to do a hard session tired which in that case would be the last. Get up and get that done and then have a sit and refuel. Very often I would sit in my RecoveryBoots after that while I’m working. During a training season, I would often have 3 training sessions per day. In between my workouts in the middle of the day, I may sit in my boots for like 20-30 minutes. Just a quick kind of session usually right before going out for the 2nd or 3rd workout because that to me just takes away some of the pain of warming up. It starts the process already while you are at home. Then at night when I’m like really camped out on the couch for the night, then I will go for longer and typically on a higher setting. At night time as well, night might be anywhere between 60-90 minutes. I have been known to fall asleep in the boots in which case it’s been hours in them to no detrimental effects!"

Do you use the RecoveryPump with the athletes you coach?

"For sure! Most of my athletes have invested in RecoveryPump now. We’ve been fortunate enough to have RecoveryPump demo units at our tri-camps each spring the past couple years. That’s a really intensive 4 days of basically nonstop training. For my athletes, It’s the time when their bodies are really tested and so it’s been a great place for them to be exposed to RecoveryPump for the first time because this is when they desperately need it and so most of them if they come to camp and have never used RecoveryPump before or don’t already have one, They leave and go right home an order one for themselves because they can really feel the difference they make after being under that kind of physical stress. So yeah, my kids are all or most of them are all on the memo with this and they have their RecoveryPump sessions. They just integrated it into their daily routine so that’s just become a no brainer for all of us now."

What kind of results are you getting with RecoveryPump?

"Definitely having the boots when I travel particularly to a race that requires a long hall flight has really been life changing. I do a lot of racing in faraway places. The last couple years for example when I went to Taiwan to do an Ironman, It’s really tough after sitting on a plane and traveling like 24 hours straight. My legs are like sausages and to be able to get to the destination and turn this on and have that kind of relief like an instant deflate to my legs. It really just helps me to bounce back from travel that much better which is crucial especially when for a lot of these far away races I will be landing and having to race within 72 hours."

What is it like to travel with your RecoveryPump?

"I always carry my pump on in my carry-on bag and sometimes the bomb detector people will do some crazy like swipe test and ask what it is but it has never been an issue."

Would you recommend RecoveryPump to other athletes?

"I recommend RecoveryPump to pretty much every serious athlete that I know. For all of the reasons that I’ve mentioned and just my personal experience with it and the difference that I’ve seen it make in my athletes recovery. So no one’s complained and everyone’s always thanked me once I’ve converted them to this routine because it definitely makes a huge difference in recovery." 

-Hillary Biscay

One on One with Professional Rugby Player Carlin Isles

What are some of your favorite accolades at this time in your career? 

"I play wing. Prior to that I ran track and field professionally. 10.1- 3 is my fastest in the 100th. High school, couple state titles. I was the fastest in Ohio in my state. Did football also. Did football and track in college, had a couple records in track and also in football for the longest kicking terms. That’s who I am."

What is a typical day like for Carlin isles?

"The typical day in the life of me is pretty heavy. I train Monday through Friday, sometimes 8 days straight. It is very intense, very tenacious. I start around 7 in the morning and get done 3:30-4 in the afternoon. So it’s a heavy day."  

What are your thoughts on the topic of Recovery?

"It is very important especially at a professional level. We have to be ready to train and compete and be the best you can be every day. If you’re not, then your training and things get set back. So for me what we put our bodies through is a lot and what our coaches are real adamant about is  recovery and things like that and that’s what’s number 1!"

How did you approach Recovery prior to discovering RecoveryPump?

"What I did prior to when I found RecoveryPump for my recovery, I was in the mix of a lot of things like stretching. I really didn’t know the best method to recovery because I just didn’t know. When I found RecoveryPump and the first time using those, I fell in love with them. So you always try trial and error more like went through a whole bunch of trials and recovery wise to get my body how I wanted too and finally found RecoveryPump and that’s when I knew it! I hit the sweet spot."

How did you find out about RecoveryPump?

"Man, I first found out about RecoveryPump in January of 2013. We had an event in Las Vegas and they were there. I saw all the New Zealander’s (you know they are #1 in the world) in there using them and then I saw the RecoveryPump and was like what’s this? My legs were feeling fatigue and so I went in there and I tried on the boots and then stayed in them for a long time and I loved them!"

What kind of results are you getting with RecoveryPump?

"ReccoveryPump how has it affected me? I use it every day. It has made my training scores go tremendously up. I’m able to compete at the highest level I’m supposed to everyday. Injury free. Thank God. So it helps with that I’ve completed the YoYo test. I finished it and nobody has ever in history. By using RecoveryPump, it has got my legs ready for the testing that we have to do because we have test to take to get ranked for World Standings. If your this and that it helps and my coaches hold me at a high level. And I was like theirs no way I’m gonna get that. But my recovery has been so good and has helped my legs so much that I completed the test. Nobody has ever done that before so big factors to it as far as that and staying healthy. I’m faster than ever so everything comes together by these boots here!"

- Carlin Isles, USA Professional Rugby Player

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