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Can you share a good way to speed up recovery after training?

Preparing ahead of time is the best way to speed up recovery after training. Get a good plan in place for nutrition, tissue work, and sleep to ensure you have all the resources you need when you need them.
 
Transcript: "It's a great question. So what's a good way to speed up recovery after training? I think the thing that is most common or most often left out is actually having a really good plan. So just being really prepared. So if it's going to be whatever nutrition you need, whatever tissue work you want to do, you want to make sure that you're getting a good night's sleep. Make sure that all those things are planned and prepared before your session so that they're ready to go as soon as you need them and you're not trying to find solutions when you're trying to be in recovery. So I think that's probably the best one. Get as prepared as you can and that's really going to help just the process to work through a lot smoother."
3 Answers
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Sam Impey

Endur. Sports Nutritionist & Exerc. Physiologist
It's a great question. So what's a good way to speed up recovery after training? I think the thing that is most common or most often left out is actually having a really good plan. So just being really prepared. So if it's going to be whatever nutrition you need, whatever tissue work you want to do, you want to make sure that you're getting a good night's sleep. Make sure that all those things are planned and prepared before your session so that they're ready to go as soon as you need them and you're not trying to find solutions when you're trying to be in recovery. So I think that's probably the best one. Get as prepared as you can and that's really going to help just the process to work through a lot smoother.
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Nino Schurter

Olympic 🥇🥈🥉 10x MTB World Champion
Hi, there. The best way to speed up your recovery is for sure, nutrition. So as soon as you are back, you should fill up your carbs and protein as quick as possible. That will help you the best to recover as quick as possible, and be ready for the next one. And then there's a lot of different tools and techniques that help me also to recover fast. One is for sure, ice baths, compression boots, or massage guns, or massage. There's many ways also, like stretching then in the evening. Not right after the ride, but also in the evening. All those things will help you. And then also sleep is really important. Get enough sleep. But things like with ice baths and compression boots, you also want to-- if it's in a training period, you also don't want to easier training effect. So I normally use those things just when I'm racing, or when it's really important to recover as quick as possible. But if you had a really hard training or effort, your body needs to handle this, then training effect will probably also be higher. So don't use all those techniques in training. It's really important when you racing, and you want to recover as quick as possible. Hope that was helpful, and I wish you a good recovery.
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Alex Dowsett

Commonwealth Games Gold Medalist
Recovery is the most important part of training. Because if you don't recover a properly, what was the point in training? And now there's, there's a lot of science. There's a lot of data around recovery. There's, there's too much to just put into this short video. However, some of the things that really work for me. I mean, the, the absolute first and foremost is nutrition. You start refueling for the next session when you're finished that session. So that is, as soon as you're in the door, it's a recovery. Drink a meal and shower in no particular order. Otherwise I say in cycling ice baths are starting to make a Resurgence. After falling out of fashion. Compression therapy is another one. Massages something that's been used forever. There's not a great deal of science to show whether they work or not. For me personally, I prefer an osteopath treatment which is for me, just feels better and that that feeling is not to be ignored because Plus your mind is such a powerful thing that if you think that a certain thing is going to help you recover a quicker, chances, are it probably will do. And if you feel like you've missed it you don't have it. That's going to add a layer of stress to your recovery. And one thing science does tell, you is that stress is bad news so that for me is the main thing to focus on is nutrition and distressing