Two races in a weekend, how to recover inbetween?

[chicagogal]

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!

[Crankin]

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.

[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.

[GLC1968]

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.

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.

[tulip]

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

[evangundy]

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

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

[gnat23]

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!

[SheFly]

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

[aicabsolut]

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."

[OakLeaf]

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.