A to Z to recovery for triathletes and marathon runners

PLEASE CONSULT YOUR COACH BEFORE STARTING THIS RECOVERY PROGRAM…

Make sure each products recommended suit you and do not cause issues with allergies…

AFTER A RACE, THIS IS THE BEST WAY TO RECOVER

RACE + 5’    Drink an electrolyte/carbs solution (10ml x body weight – ex: 10ml x 75kgs = 750ml)
RACE + 15’    Cool down for at least 10’ at slowest pace possible
RACE + 30’   Eat your body weight in g of carbs (ex: 75kgs = 75g carbs)
RACE +35’    Take 2 caps of Hammer Endurolytes, 2 caps of Cabot Magnesium, 2 caps of Mushashi Bcaa (Branch Complex Amino Acid)
RACE + 45’    Soak your legs up to your hips in water cooler than 15C for at least 15’. Try a cold bath with a bag of ice in it.
RACE + 130’  Take a bath with ½ kg of Epsom Salt at body temperature for at least 30’
RACE + 150’  Run cold water over your legs & massage them gently
RACE + 180’  Have a healthy balanced lunch that has carbs & protein.Avoid fatty foods, caffeine, alcohol (they slow recovery down)Take your multi vitamins with 2 full glasses of water (fish oil, Q10, Magnesium and Multi-vitamins)
RACE + 300’  Stretch for at least 45’ & drink an Protein/carbs solution (10ml x body weight – ex: 10ml x 75kgs = 750ml)
RACE + 360’  Put Compressport socks on and have a 40’ nap with elevated feet if possible
RACE + 420’  Jump on your WT for a 30min spin recovery L1 at 90RPM
RACE + 540’  Have a healthy balanced dinner that has carbs & protein.Avoid fatty foods, caffeine, alcohol (they slow recovery down)Take your multi vitamins with 2 full glasses of water (fish oil, Q10, Magnesium and Multi-vitamins)
RACE + 660’  Stretch for at least 45’ & drink an Protein/carbs solution (10ml x body weight – ex: 10ml x 75kgs = 750ml)
RACE + 720’  Put Compressport socks on and go to sleep with elevated feet if possible.
RACE + 800’  If you can’t sleep because your heart rate is still high. Have a chamomile tea with honey or take Brauer Natural Sleep & Insomnia Relief in lozenges or spray

THE DAY AFTER A RACE, THIS IS THE BEST WAY TO RECOVER IF YOU DON’T HAVE TO WORK

SLEEP IN ? 9AM   Get up as late as you can to let your body recover
WAKE UP + 15’   Start with a fruit or a freshly squeezed juice. Have a bowl of Amy’s grains with milk and put a scoop of protein powder in it or have toast with banana and jam or honey, vegemite and light cheese, olive oil and ham.Take your multi vitamins with 2 full glasses of water (fish oil, Q10, Magnesium and Multi-vitamins)
WAKE UP + 60’   Soak your legs up to your hips in water cooler than 15C for at least 15’. Try a cold bath with a bag of ice in it.
WAKE UP + 90’   Take a bath with ½ kg of Epsom Salt at body temperature for at least 30’
WAKE UP + 130’   Run cold water over your legs & massage them gently
WAKE UP + 150’   Stretch for at least 30’ & drink up an Protein/carbs solution (10ml x body weight – ex: 10ml x 75kgs = 750ml)
WAKE UP + 180’   Have a healthy balanced lunch that has carbs & protein.Avoid fatty foods, caffeine, alcohol (they slow recovery down)Take your multi vitamins with 2 full glasses of water (fish oil, Q10, Magnesium and Multi-vitamins)
WAKE UP + 200’   Put Compressport socks on and have a 40’ nap with elevated feet if possible
WAKE UP + 330’   Walk for 60’, Jump on your WT for a 30 to 60’ spin recovery L1 at 90RPM OR Swim a 2000m easy with snorkel or wetsuit
WAKE UP + 420’   Get a 60’ full body massage (40’ legs – 20’ back)
WAKE UP +500’   Stretch for at least 45’ & drink an Protein/carbs solution (10ml x body weight – ex: 10ml x 75kgs = 750ml)
WAKE UP + 540’   Have a healthy balanced dinner that has carbs & protein.Avoid fatty foods, caffeine, alcohol (they slow recovery down)Take your multi vitamins with 2 full glasses of water (fish oil, Q10, Magnesium and Multi-vitamins)
WAKE UP + 660’   Stretch for at least 45’ & drink an Protein/carbs solution (10ml x body weight – ex: 10ml x 75kgs = 750ml)
WAKE UP + 720’   Put Compressport socks on and have a sleep with elevated feet if possible.
WAKE UP + 780’   If you can’t sleep, have a chamomile tea with honey or take Brauer Natural Sleep & Insomnia Relief in lozenges or spray

AFTER A TRAINING, THIS IS THE BEST WAY TO RECOVER

TRAINING + 5’    Drink an electrolyte/carbs solution (10ml x body weight – ex: 10ml x 75kgs = 750ml)
TRAINING + 15’   Soak your legs up to your hips in water cooler than 15C for at least 15’. Try a cold bath with a bag of ice in it.
TRAINING + 30’   Drink a protein shake with milk with 1/3 of body weight in grams of carbs (ex: 75kgs = 25g carbs)
TRAINING + 60’   Have a healthy balanced meal that has carbs & protein.Avoid fatty foods, caffeine, alcohol (they slow recovery down)Take your multi vitamins with 2 full glasses of water (fish oil, Q10, Magnesium and Multi-vitamins)
TRAINING + 120’   Take a bath with ½ kg of Epsom Salt at body temperature for at least 30’
TRAINING + 155’   Run cold water over your legs & massage them gently
TRAINING + 160’   Stretch for at least 45’ & drink an Protein/carbs solution (10ml x body weight – ex: 10ml x 75kgs = 750ml)
TRAINING + 210’   Put Compressport socks on and have a 40’ nap with elevated feet if possible so you get ready for your next training.Or go to bed if late PM training set
RACE + 240’   If you can’t sleep because your heart rate is still high from training. Have a chamomile tea with honey or take Brauer Natural Sleep & Insomnia Relief in lozenges or spray