Two races in a weekend, how to recover inbetween?

Race schedule for the next few weeks has a few times when I'm on both Saturday and Sunday. I had one of these this last week, and I feel absolutely wrecked.

I did a chocolate milk recovery shake and lots of water immediately following race #1. Some movies, a beefy sandwich, a few beers in the evening. Ibuprofin and a hot bath at night.

Before race #2, oatmeal with protein powder, raisins, walnuts. Gu right before the start. Chocolate milk recovery shake, lots of water after. Regular food follows. Ibuprofin like crazy.

I've heard good things about recovery compression tights, any truth to that?

Otherwise, not sure what else I should be doing. Cold bath instead of hot? Light spin on the bike, yoga? Nix the beer? :(

-- gnat! (ow. ow. ow. ow.)

Compression hose totally ROCK. I have a pair of 20-30 mm Hg thigh-highs from the drug store, and a pair of 30-40 mm Hg pantyhose that I got on sale from the medical supply place, just to have a second pair. The Futuro brand hose from the drug store work just fine and cost about half of what a schmancy triathlon label will run you. :cool: I spent the better part of 24 hours in compression hose after my last marathon. Walking was a challenge the rest of the day of the race - by the next morning, sure I had some soreness, but I was walking and going up and down stairs completely normally.

Definitely a cold bath (anything below 64° counts). If you can't stand that, just DEFINITELY avoid hot. When there's inflammation there already, heat really exacerbates it.

Elevation - legs above your heart - as much as you can. On the couch, or "backwards" in bed with your feet on the headboard.

I just read something that said that one beer reduces growth hormone production overnight by 50% ... two beers, 80%. :eek: I generally don't have any alcohol for four or five days before a goal event. Recovery aside, if I haven't been drinking for a while and then I have one, the next day I'll really notice it in my muscles and breathing.

I've read several places that ibuprofen slows recovery. If you can handle the ouchies, try doing without it. (It never really does anything for muscle pain for me, anyway.)

Good luck! A friend of mine is in the middle of four marathons in two weekends right now. :eek:

I love my compression tights after a hard ride, and electrolytes (like endurolytes) seem to make a huge difference for me in terms of how I feel.

Compression for recovery is amazing!

I *heart* my Zoot Rx Recovery tights but they are not only pricey, but a PITA to put on. So much so...that I only wear them when absolutely necessary. Like Oak, I have a pair of 20-30 mm Hg Futuro 'socks' from Walgreens. I wear these after almost every run and they work just as well (for my calves - they don't go above my knees). As long as your garment is high compression and graduated, it should help.

Since I had no access to massage and compression (at the time) was only for Grandma's veins......An easy swim in a cool pool after the first day did wonders for me during stage races.

Another thing: try a good dose of magnesium. You can get a topical cream that apparently works wonders, but for those of us who are cheaper, the oral supplements also make a big difference (double the recommended dose).

I also like my compression recovery tights, I have the fancy pants (I call them fancy pants, my husband calls them chastity pants). They make my muscles feel good. A couple of weeks ago after a long run, I put them on and could feel the difference almost instantly where I was especially tight in my ankles. Normally they just make me feel like I can return to training faster - especially any time I know the day after a race/hard ride/long run/etc is going to involve a lot of sitting around.

An ice bath also helps. I know it's awful but it does help. First, I get a plastic bowl and fill it full of ice. I take this to the bathroom and set it beside the tub. I fill the tub with cool water and ease into it until I'm sitting with my legs submersed and then dump the ice in around my legs a little at a time and just soak.

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Originally Posted by colby

Another thing: try a good dose of magnesium. You can get a topical cream that apparently works wonders, but for those of us who are cheaper, the oral supplements also make a big difference (double the recommended dose).

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If you have bowel issues, be careful with the magnesium. It will definitely kick things into high gear, if you know what I mean. My chiropractor recommended it for muscles aches and it works for that but it also gets your gut working too;)

+1 on compression tights/socks. I've been using Defeet's Decompressors and love them (and they're much easier to use than tights).

Solid, progressive warm-up both days (at least 45 minutes) as well as cool-down immediately after the races (again, 30-45 minutes) will do wonders.

+1 on eliminating the beer -- even one will affect your performance for up to 48 hours.

+1 on ice bath.

heck I even pull on the zoots recovery compression tights after a regular ride if I feel anything other than ready to do another ride immediatly. I also wear them if I have done a challenging training session or too much or too hard cardio sessions. Yes they are tough to get on but they definitely make a difference on these old legs.

The compression stockings they put on me in the hospital after the recent surgery drove me crazy because they were too loose and kept falling down.

Good luck with your races.

Also, caffeine during/immediately before the second event. It's a very effective pain killer and performance enhancer. You might want to avoid it the first day, just so you can sleep that night.

I haven't tried compression tights, but might just have to go out get myself a pair given as everyone seems to be raving about them!

I don't drink beer during a stage race or omnium. Recovery drinks (like cholocolate milk), water, or lemonade are my go-to beverages.

Also make sure that you eat a good recovery meal at least 20min (or at least a sandwich or something if you can't get to a restaurant right away) after a race. it is during those first 20min that your body is best primed to absorb nutrients so this really aids in recovery.

Then take a nap, if possible, stay off your feet, keep your feet elevated as much as possible, and try a gently self-massage ("The Stick" works great for this).

Finally, make sure to get a full night's sleep before your next event!

The compression tights really work. When I remember or have the will to put them on. I have gotten better about remembering and now I have a system for getting them pulled up. I know that if I was racing, I would be wearing them religiously between races.
I might ditch the beer as a recovery drink if I had an event the next day.

The higher compression hose are definitely harder to get on than the lower compression ones, but actually if you roll them up the way it says on the box, it isn't that hard. Turn them inside out except for enough to cover your MTP joints. Put the toes of one foot inside this "pocket" loosely, then roll the rest of the stocking onto your leg, turning it right-ways-out as you go.

If it's pantyhose, go as far as the knee, then start the other foot.

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Originally Posted by OakLeaf

The higher compression hose are definitely harder to get on than the lower compression ones, but actually if you roll them up the way it says on the box, it isn't that hard. Turn them inside out except for enough to cover your MTP joints. Put the toes of one foot inside this "pocket" loosely, then roll the rest of the stocking onto your leg, turning it right-ways-out as you go.

If it's pantyhose, go as far as the knee, then start the other foot.

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This. My 'socks' are easy to roll up...it's the thighs on the tights that are the issue. I was borderline on the size chart and ordered smaller since I am still losing weight. They are REALLY difficult to get up over my thighs but relatively easy up to the knees. It's all good. Bigger wouldn't have been compressive enough on the lower leg, so I'll deal. I would imagine that if you aren't between sizes, it's not quite the wrestle-fest it is for me. ;)

I've never tried compression tights. Intriguing. What are the benefits, and where do you get them?

Awesome heads up on the Futuro stuff, thanks Oakleaf! My local drug store was having a "buy one get one half off" so I got some thigh highs and some knee high socks, WAY cheaper than the triathlon tights for sure. I'm going for a swim this evening, so hopefully that will be a decent coolish-water soak with mild movement.

Thanks so much for all the tips, definitely taking this all to heart! My next double-header is Thanksgiving weekend -- hopefully I can keep off the wine until Sunday afternoon!

-- gnat!

Gnat -- my entire season is doubles. Most every weekend.

I don't do compression anything (though it sounds like it might be ok, I have also read that the compression thing is a fad, and doesn't really work).

I do TRY to spin out the legs - especially after the high intensity of a cross race. 30 mins is good, 20 if you are tight on time.

I race my bike so that I CAN drink beer ;) I may have one on Saturday, but not typically more than that when racing Sunday.

Recovery food is also key. Some good protein and enough to fill you up.

Stay off your feet before and after the races on Saturday and Sunday morning. Early to bed on Saturday to get some extra sleep.

I don't do baths at all either, and try to stay away from the vitamin I unless I have crashed...

Typically, while my HR is lower on the second day, my results tend to be better. Not sure why that is though...

Just another perspective!

SheFly

I'd skip the beer...definitely skip the multiple beers. Hydration is what you need as well as food. I will often sip on some electrolytes throughout the rest of day 1.

Compression tights are amazing. I have some not horribly tight ones that I will sleep in between races. Sometimes inverting your legs against a wall can help.

I am a fan of heat and massage (followed by menthol/analgesics and/or compression) over ice for muscle recover, but ice on joints if needed.

How regularly do you do back to back hard training days? When I have not been able to do those, then my post-race recovery time greatly increases for 2 race day weekends.

Stay off your feet (I am bad about this)! Don't forget the saying, "Don't stand when you can sit. Don't sit when you can lie down."

I'm on my way out the door and can't cite anything right now, but the use of compression for *recovery* is well supported.

I think you're thinking about the research on compression *during* an event, which is pretty equivocal. I think the CW-X tights help for runs over 2-3 hours, but it could be placebo effect.

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Originally Posted by tulip

I've never tried compression tights. Intriguing. What are the benefits, and where do you get them?

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TE carries active and recovery tights and socks, found here:
http://www.teamestrogen.com/search.e...ry+compression
I did a search for " recovery compression" - it brought up a few extra items, but I think most of the compression items show up. There's lots of information included in the descriptions and product details.

Edna