Secrets to Successful Post-Race Triathlon Recovery

Ever wondered what to do after crossing the finish line? In this episode, Coach Chris Newport shares the secrets to a successful post-race triathlon recovery—everything from immediate actions to the importance of movement and how to best replenish your body.

Immediately Post Race

The first few minutes after crossing the finish line are crucial. If you’re in immediate pain or need assistance, head straight to the medical tent. However, if you’re feeling good, keep moving! Walking around allows your heart rate to gradually come down, preventing dizziness or fainting.

Don’t forget to take advantage of that awesome post race photo with your medal!

Post Race Recovery Nutrition

If you’re not feeling hungry or thirsty right away, don’t push it! Exercise is an appetite suppressant, so don’t be surprised if you aren’t feeling ready to eat right away. Sip on water or a sports drink if you feel compelled, but don’t rush to consume large quantities of food or beverage.

However, around 30 minutes post-race, it’s beneficial to consume some carbohydrates and a little bit of protein (around 10-20, or up to 40grams). This helps replenish the glycogen stores in your liver and muscles, promoting faster recovery. It’s also recommended to have a proper meal within two to three hours of finishing the race.

Interestingly, research suggests that one post-race beer may aid in rehydration. However, moderation is key. Consuming more than one beer will slow down your recovery and lead to headaches and excess inflammation.

Also, don’t be surprised if your GI system is not “behaving” for 12-72 hours post race. It’s been through a lot, so give it rest, hydrate well, and get good healthy food to feed your microbiome!

Support Your Immune System

Hygiene is another important aspect of post-race recovery. Research suggests that the likelihood of upper respiratory tract infections are elevated for up to 72 hours post race. So be sure you’re washing your hands frequently!

The benefits of sleep for recovery cannot be overstated. While your sleep patterns may be disrupted for a few nights post-race, quality sleep in the days following the race will significantly enhance your recovery. Don’t forget that sleep supports your immune system too!

There are other methods that can be beneficial. These include Epsom salt baths, ice baths, massages, and compression therapy. Each of these methods has its unique benefits, and it’s important to find what works best for you.

Share Your Awesomeness with a Community!

Lastly, being part of a community can make a huge difference in celebrating your accomplishments. It’s both rewarding and motivational! At The Endurance Edge, we cheer our athletes on pre race and celebrate post race AND celebrate everyone’s accomplishments (no matter their size) at an end of season party! This is also a great opportunity to plan future goals and decide on your next challenge. And maybe think about getting a coach for future endeavors!

Take care of yourself post race and you’re body with thank you! CONGRATS!

Want to work with our coaches or triathlon team?

We’re all about supporting you in your triathlon dreams! Check out our coaching programs here or our triathlon training team here.

Have a guest or topic you want covered on the Find Your Edge podcast? Let us know!

Want Some Free Swag? Leave us a review!

We’re giving away free Endurance Edge swag (T-shirts, hats, and more!). Here’s how you can enter to win:

Head on over and leave us a review on Apple Podcast
Screenshot your review and email it to info@theenduranceedge.com