R&R

Did you compete in the NYC triathlon or Boulder Peak triathlon today? Was it your first triathlon or your fifth? How long was the race? All of these are important questions to answer when considering the length of your post-tri recovery period.

 

In order to fully recover from a race, many personal profiling factors including your age, level of conditioning, nutritional status, stress, and athletic experience as well as attributes of the race, including weather conditions, distance, intensity and the sport, are essential. The "Modifiers for Race Recovery Chart" (courtesy of active.com) below can help you determine your individual recovery time. The chart provides a list of factors that affect pre-, post- and during race recovery time. In the last three columns are descriptions for the ranking values. "As you make your way through the list of Factors Affecting Race Recovery, note how many times you score a ranking value of each one, two and three. The best score possible is 15. The higher your score, the more your recovery will be affected in a negative manner."

Modifiers for Race Recovery

 

Ranking Value

 

Factors Affecting Race Recovery

1  

2  

3  

       

Before the Race

     

1. Age

< 40

40-60

60+

2. Level of conditioning

High

Medium

Low

3. Nutritional status

Great

Average

Poor

4. Taper and rest

Great

Average

Poor

5. Athletic experience in the sport

>10 years

5-10 years

<5 years

6. Life stress   (family/job/personal/travel)

Low

Medium

High

       

The Race

     

1. Sport

Cycling

Triathlon

Running

2. Distance of the event (also   related to athlete ability)

Short

Medium

Long

3. Racing intensity (relative to that   particular race distance)

Using it as a training day

Medium intensity

All-out, highest average speed

4. Nutritional practice   (fueling/hydration)

Great

Average

Poor

5. Course

Easy

Moderate

Difficult

6. Weather conditions   (temperature/humidity)

Perfect

Okay

Bad

       

After the Race

     

1. Nutritional practice   (fueling/hydration)

Great

Average

Poor

2. Life stress   (family/job/personal/travel)

Low

Medium

High

3. Type of workouts done in the days   following the event (intensity/duration)

Easy/Short

Moderate

Fast and/or Long

By controlling factors before, during, and after the race, your recovery time can be shortened - remember that each athlete is different but recovery is important for everyone!