Recovery.....I am loving it!

Yesterday I went for a 3 hour 30 minute ride followed by a 40 minute run brick.  When I started the ride it was about 83* but by the time I got finished it was closer to 98*.  I felt great throughout the ride and run but that temperature increase takes a toll on your body.  I was hydrating throughout the ride according to my race plan and never had the feeling of dehydration. Even after I flatted out at mile 51 my heart rate spiked and my body underwent a change.  I rode on a flat tire for the next 6 miles and when that was done I got the opportunity to run for 35 minutes and I felt strong throughout the run.  I started to think about why I felt so strong considering that I had run 16.5 miles on Saturday in 2 hours and 15 minutes.  That was the farthest I had run since early in the year during training for Oceanside 70.3. [caption id="attachment_3953" align="alignright" width="197" caption="Herbalife and HoneyMilk Smoothie Featured in Competitor Magazine"]herbalife_honeymilk_recovery_smoothie[/caption] During the ride and run I figured out why I was feeling great.  Yesterday after the run I had a recovery shake that consisted of HoneyMilk, Herbalife Rebuild Endurance, Strawberries and Bananas.  I got my 4 to 1 carb to protein ratio.  I then ate throughout the day a smart and balanced diet that included quinoa stuffed peppers and sweet potato fries that was accompanied by another Herbalife smoothie. I also spent the entire day in compression sleeves and then at the end of the night I put on compression pants.  A little, and I mean a little, stretching (I need to do more of this) and my legs were fresh for today's brick.  How fresh?  If not for a flat tire my 56 mile bike time would have been sub 3 hours based on my last 30 minutes of riding pace.  I also laid down a 35 minute run in a 8:43/mile pace off the bike.  I felt great, but wanted to see if there were other tips and tricks to recovery. As I always do I went to a few different sites to find some information and came across the video below on Competitor magazine.  I tried what the video described and while I'm not sure it would help me recover I did feel better.  Watch the video and let me know your thoughts:
If video doesn't play click link [HERE]
 This morning I had a core/strength session followed by a 3,250 yard swim.  The swim was terrific as both a workout that tested my ability to go fast in the water, but also an active recovery set.  The pressure of the water can act like compression on your legs and since you are not pounding your legs you are getting the metabolic waste to move around without the jolting. For me swimming is the perfect exercise for recovery.  I get the opportunity to work on my technique and always free great afterwards.  I am back in my compression pants and will grab the stick for rolling my legs all day and might look to use the TENS machine this evening.  TENS machine, for those of you that don't know, stands for Transcutaneous electrical nerve stimulation.  I use the TENS machine as a way to increase the blood circulation in the area of general soreness.  This aids in my recovery and typically speeds it up.

How do you recover knowing that you have another long workout the next day?

[caption id="attachment_3958" align="aligncenter" width="223" caption="Awesome Recovery Meal"]quinoa_stuffed_peppers_sweet_potato_dinner[/caption]
Jason Bahamundi

About the Author:

I grew up in New York and lived there for 34 years until I got divorced and moved 1600 miles to my new home in Texas.  I love New York and miss it but that does not mean that Texas hasn’t been great to me because it has.  It was here that I discovered endurance sports and specifically the sport of triathlon.  Triathlon has given me new life through all the challenges it presents.  I no longer look at life the same way and I can say that is in part due to my endeavor into this sport.

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