HOW TO RECOVER FROM RACING

JOINING US ON THE COACHING TEAM THIS MONTH IS AN ATHLETE WHO KNOWS A THING OR TWO ABOUT RECOVERING WELL FROM SHORT-COURSE RACING TO ENSURE A LONG, STRONG SEASON. OVER TO NON STANFORD...

Everyone tells you what to do before and during a race, but what about in the hours that follow a big outing in your favourite tri-suit? Because, and especially if you have another race on the horizon, what you do in the immediate aftermath of a race can have a big impact on how well you recover and therefore perform in the days and weeks that follow.

Once you cross that finish line, it's really easy to throw all your usual discipline out of the window, and to immediately reach for the recovery beers. But by applying some simple strategies, you can still have a celebratory beverage and also feel tip top and ready to go again in just a few days.

Similar to your pre-race routine, getting your nutrition and hydration right can have a big impact; combine that with a few tricks and tips used by the seasoned elites, and you too can be recovering like a true pro...

10 WAYS TO RECOVER LIKE A PRO

Race recovery done right means you can jump back into full race fitness, ready to go again in no time. Here are Non Stanford's top pro tips to help you race strong all season...

01 USE THE 20MIN WINDOW

After a tough race there's a magic 20min recovery window where your metabolic rate is elevated. If you get your nutrition right you can capitalise on this and speed up muscle repair. You should be aiming for 200-300 calories in a mix of carbs and protein (roughy a 3:1 ratio). A recovery shake along with a banana is a great option as you can easily stash a sachet in your bag. Carbohydrates are the priority at this point as you're aiming to replenish your muscle glycogen stores; and while a little bit of protein is needed to begin the muscle-repair process, too much can hinder the body's ability to absorb carbs.

02 DON'T NEGLECT A COOL-DOWN