The celebration of participating in a sporting event is always powerful.

Whether you finished or not, whether you got your best time or not, You put in the effort, the hours, the training and you gave it a go. Amazing!

Now it’s time for you to take a little break, have some recovery time and allow your body to heal so you can get back out for the next event.

We’ve taken inspiration & thought to have a little bit of fun.

So we created an easy recovery technique checklist so you can see how your doing in your recovery period.

There are lots of items we have included.

It’s important to note, that not everything on the list is a must.

Picking the options that best fit your lifestyle and taking your own inspiration for where you can make simple choices better is a must.

Recovery Technique checklist

  • Balanced Meal within 1 hour of training
  • Water based fluid rehydration after training
  • Rehydrating with acloholic beverages
  • Refeuling with balanced nutrition for 3 days after event
  • 8 + hours of sleep
  • 6-7 hours of sleep
  • < 6 hours of sleep
  • Power naps
  • low intensity wading in a swimming pool
  • low intensity walk/swim/run as active recovery
  • Ocean dip > 10 mins
  • Ice bath < 3 mins
  • Cryotherapy 3-5 mins
  • Hot/cold Shower (alternating 30 sec of each)
  • Infrared Sauna 30m +
  • Floatation Therapy 1hr
  • Remedial/Sports Massage 30m+
  • Foam Rolling
  • Wearing Compression garments
  • Nutritional Supplementation such as magnesium & L-Glutamine
  • Stretching
  • Hyperbaric chamber
  • Recovery boots (these generate airflow, improving circulation)
  • Sitting in a spa with jets
  •  15 points
  • 15 points
  • -10 points
  • 30 points
  • 15 points
  •   10 points
  •    -5 points
  •    5 points
  •   10 points
  • 10 points
  • 5 points
  • 5 points
  • 10 points
  • 10 points
  • 10 points
  • 10 points
  • 15 points
  • 5 points
  • 5 points
  • 5 points
  • 5 points
  •   5 points
  • 5 points
  • 5 points

Using the recovery technique point system.

This recovery technique guide is just a fun checklist to help you get the best recovery possible.

Nutrition leading into an event & during, is equally if not more important in recovery.

Unfortunately we aren’t sports nutritionists, so can’t provide appropriate breakdown of requirements. We can however stress the importance of a proper nutritional program. We can also stress the importance of using nutrition as part of your recovery.

You’ll note that we’ve included some fun things that no doubt will be part of a massive event like an Ironman, such as the after party.

Whilst all the science in the world can tell us that this is not ideal for recovery, it is life and it’s meant to be fun.

So we’ve included some negative points there, so that you can consider other recovery options to make up for any lost ones.

This way you can enjoy the evening, celebrate the effort and be conscious over the following few days of a few other bits you can do to improve your recovery.