How To Simplify Triathlon Recovery

4 keys, intro recovery sessions and the top pro's protocol

In this write up, I’m going to share 3 things:

1. My 4 keys to triathlon recovery

2. An introduction to active recovery sessions

3. The top Pro’s recovery protocol

Let’s dive in.

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4 Keys To Triathlon Recovery

Rule: always revisit the fundamentals.

If you are run down, use this as a check list to help you charge back up.

1. Sleep

   • Getting more (or better) sleep solves 99% of my fatigue issues.

2. Nutrition

   • 3 things to focus on: quality, quantity, frequency

   • Eat meals of 25-40g protein and 75g+ carb every 3-4 hours.

3. Hydration

   • Water is the most essential nutrient in our entire diet.

   • Post-training rehydration is crucial. I shoot for at least 24 oz immediately after training.

   • Study from Journal of Applied Physiology on restoring hydration balance.

4. Stress

   • Look at stress across all areas of life and consider how triathlon plays a role.

   • Triathlon training can be both a stressor and stress reliever.

   • Having awareness of this balance is crucial for the overall peace in my life.

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An Introduction To Active Recovery Sessions

My first coach, Shyanne McGregor, was my introduction to active recovery sessions… AKA workouts that feel too easy.

These types of sessions are a great way to add volume without fatigue. When done correctly, they encourage blood flow and keep the body mobile.

Plus, they helped me establish a Pro’s mindset.

They forced me to zoom out on my goals and accept that not every training session is meant to be a PR.

3 Recovery Workouts to introduce to your training:

1. Straight Pull Swim

   • Swim using a pull buoy the entire time

   • Breathe at least every 3 strokes to put a limit on your intensity (this is a tip from Gordo)

   • Swim for 20 to 30 minutes, depending on development level

2. Recovery Ride

   • 50 to 70 minute ride with an avg. Heart Rate under 100 bpm

   • Option to add sets of cadence play (5 min 95 RPM, 5 min 75 RPM)

3. Recovery Run

   • 20 to 30 min run that is at least 2 min/mile slower than your Zone 2 pace

   • Keep feet light and form tight. Don’t get sloppy with mechanics

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The Top Pro’s Recovery Protocol

In October, Gustav Iden and Kristen Blumenfelt were on Rich Roll’s podcast.

These guys are the 2 best triathletes in the world.

At the time of recording, Gustav had just set a course record at Kona and Kristen had just won 70.3 Worlds in St. George (plus IM World Championship in St. George in May).

My 2 biggest takeaways from the podcast:

1. They only care about sleep, rest and fuel for recovery

No Normatec, no massages, no ice baths.

They just train hard, rest hard and eat. Simple.

Gustav even joked at what a waste of 1 hour it would be to drive to and from a massage.

2. They are great because they’ve been training for over a decade

They’re the best in the world because they have been seriously training (together) for 15 years.

There’s no secret workout or special metric that they optimize.

They’ve just been working really hard… for a really long time.

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