Crossing the Bastion finish line

• Posted onliz
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• onJuly 10, 2015
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This is where your recovery starts.  What happens in the first few hours after your Iron distance event can play a big role in your recovery over the coming weeks.   Here are my top 5 tips for getting your recovery off to a great start!

1.  Make rehydration a priority in the first 60 mins and this should include replenishing your sodium and electrolyte levels.  There are plenty of recovery drinks on the market or choose coconut water contains that naturally contains potassium and sodium.

2. After such a big physiological effort your muscles will of course be damaged and crying out for help to repair. As soon as you feel able, start to take on some calories with a target of around 400-600 calories within the first 60-90 mins.  Choose good quality carbohydrate and protein.  Resist the temptation to run to the burger van at this stage (although there are probably Iron distance athletes that swear by the post race burger).  Better options are chocolate milk (will also have useful re hydration properties), fruit smoothie, peanut butter or chicken sandwich.   Take care with your stomach, it will have been on a “go slow” for several hours as blood has been diverted to your muscles – you will need to reactivate it gradually.

3.  Stay mobile.  Don’t collapse in a heap just yet!  It is really much better for your muscles to wind down gradually.   After the much deserved family hugs, put on warm/comfortable clothes for  the conditions and go for a stroll around the event village for 15 – 20 mins.   Cheer in a few finishers then get back to base camp.

4.  Avoid medication.  Using anti-inflamatory pain killers can result in gastro intestinal problems – so are best avoided until your stomach has resumed normal service.

5.  Once you have freshened up with a warm bath or shower then celebrate with family and friends and savour every moment but it is wise to avoid alcohol until your celebration party the following weekend – start planning!   (Note:  Some athletes swear by ice cold baths and other are wedded to their compression socks for post race recovery.  The scientific evidence for both of these is not definitive.  But – if these work for you, now is the time to use them.)

What you do in the following few days is also important – follow these guidelines for a speedy recovery.