{"id":776,"date":"2019-07-31T08:00:05","date_gmt":"2019-07-31T08:00:05","guid":{"rendered":"https:\/\/www.masterspas.com\/blog\/?p=776"},"modified":"2020-04-01T20:12:48","modified_gmt":"2020-04-01T20:12:48","slug":"recovery-for-triathletes","status":"publish","type":"post","link":"https:\/\/www.masterspas.com\/blog\/recovery-for-triathletes\/","title":{"rendered":"3 Things Every Triathlete Should Do to Recover Better"},"content":{"rendered":"\n

According to Dr. Michael Kellmann, author of the book \u201cEnhancing Recovery: Preventing Underperformance in Athletes,\u201d<\/a> \u201cthe importance of recovery for elite athletes cannot be overemphasized.\u201d <\/p>\n\n\n\n

Adaptation, change, and taking performance to the next level happens not during the hard session but after \u2014 when the body is at rest. And if athletes, whether they are pros or enthusiasts, do not give their bodies proper rest, they can dig themselves into a performance hole. <\/p>\n\n\n\n

 \u201cIt\u2019s easy for athletes to think that if they\u2019re going hard, they\u2019re getting fitter. That\u2019s not true,\u201d says Matthew Weatherley-White, co-founder of a popular-among-pros online tool called Restwise that helps athletes know how recovered they are. \u201cHard work creates the conditions for physiological adaptations. And adaptation happens during recovery. If you don\u2019t hit the best stress-to-recovery balance, you\u2019re not optimizing your training.\u201d [source<\/a>]<\/p>\n\n\n\n

With a swim spa by Master Spas<\/a>, you can maximize your recovery \u2014 and performance. Here are three things every triathlete should do. <\/p>\n\n\n\n

\"recovery<\/a>
A light exercise session in a swim spa can be a great way to recover during a training block.<\/figcaption><\/figure>\n\n\n\n

Active Recovery for Triathletes<\/h2>\n\n\n\n

Active recovery can sound like a contradiction. After all, how can you be active and recovering at the same time?<\/p>\n\n\n\n

But research suggests that light exercise, aka active recovery, can help \u201cflush\u201d lactic acid from the muscles. It also helps improve circulation, bringing much needed oxygen to tired muscles and easing inflammation. <\/p>\n\n\n\n

A light session, too, can do wonders for your mood if a day without a sweat session makes you feel irritable. <\/p>\n\n\n\n

The goal of active recovery is to get the body moving and slightly raise the heart rate.<\/p>\n\n\n\n

Aqua jogging, walking, or an easy swim are great ways to get in some movement. With a swim spa by Master Spas, there\u2019s little effort to get in a short session. Just walk out the door, remove the swim spa cover, and get in. <\/p>\n\n\n\n

The water in the swim spa, which is perfect year-round, helps improve mobility and eases the pressure on the joints so that you can recover better and perform at your best.<\/p>\n\n\n\n

Rest and Sleep<\/h2>\n\n\n\n

When you are training for a triathlon, it\u2019s not just about the time in the swim spa or miles on the road. It\u2019s also about the time you spend sleeping as rest is an important component of recovery for triathletes.<\/p>\n\n\n\n

According to a 2013 article in the Strength and Conditioning Journal, sleep \u201chas been identified as an important factor contributing to optimal athletic performance.\u201d But the stress of training can make it challenging to get a good night\u2019s rest.<\/p>\n\n\n\n

But a swim spa by Master Spas<\/a> can help you catch some Zzz\u2019s and be an integral part of your sleep hygiene routine.<\/p>\n\n\n\n

A swim spa has many of the same feature of a hot tub, which has been shown to improve sleep. The warm water reduces stress on the body, helps to alleviate pain, and increase your core temperature.<\/p>\n\n\n\n

Why is that last part important?<\/p>\n\n\n\n

After getting out of the warm water, your body temperature will dip \u2014 helping you to get to sleep more quickly and sleep more deeply.<\/p>\n\n\n\n

Read more about how a hot tub can help you sleep.<\/em><\/a><\/p>\n\n\n\n

\"recovery<\/a>
Contoured seating in an H2X Fitness Swim Spa can deliver a therapeutic massage, relieving tension and easing muscle soreness.<\/figcaption><\/figure>\n\n\n\n

Massage<\/h2>\n\n\n\n

Many coaches and physical therapists will suggest athletes get regular massages to ease soreness and stiffness, as well as a way to prevent injury.<\/p>\n\n\n\n

Light massage can help calm the nervous system and jump start the body\u2019s repair process. A more vigorous massage can help work out any knots in the soft tissue, as well as ease stiffness. <\/p>\n\n\n\n

But a massage can be all about the timing.<\/p>\n\n\n\n

According to a 2009 study in the British Journal of Sports Medicine, massage immediately after a hard session made it more difficult for the body to remove lactate from muscle. Waiting three hours \u2013 or more \u2013 was more beneficial.<\/p>\n\n\n\n

For triathletes, they can follow up a tough morning brick with 20 minutes in a swim spa at night. <\/p>\n\n\n\n

Swim spas by Master Spas<\/a> feature contoured therapy seats with adjustable massage jets. The StressRelief Neck and Shoulder Seat™ can ease tension across the upper back, where muscles are tight from swim intervals. The Xtreme Therapy Cove<\/a> targets the posterior chain, focusing on the back, glutes, and hamstrings that are used during the bike and run. <\/p>\n\n\n\n

Athletes can adjust the jets to get the massage that best fits their comfort level and needs. <\/p>\n\n\n\n

Click here to learn more about our triathletes who train with an H2X Fitness Swim Spas Challenger swim spa.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

According to Dr. Michael Kellmann, author of the book \u201cEnhancing Recovery: Preventing Underperformance in Athletes,\u201d \u201cthe importance of recovery for elite athletes cannot be overemphasized.\u201d  Adaptation, change, and taking performance to the next level happens not during the hard session but after \u2014 when the body is at rest. And if athletes, whether they are Continue Reading<\/a><\/p>\n","protected":false},"author":5,"featured_media":785,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9,8],"tags":[],"class_list":["post-776","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-aquatic-exercise","category-wellness"],"yoast_head":"\n3 Things Every Triathlete Should Do to Recover Better | Fitness<\/title>\n<meta name=\"description\" content=\"To train better and perform at their best, triathletes should prioritize recovery. 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