A very wise individual sent me his recovery plan after his last full Ironman.
This was spaced out over the evening of his night after he raced @ Kona.
Immediately after:
- 500mL water (drink about 4-5 gulps and then pause for 10min -- this allows for proper uptake)
- Recovery drink (make sure that the recovery drink has some WHEY protein in it
- Banana and some apple sauce
1hr after
- 500mL water plus electrolytes (light dose)
- 500mL of water sipped slowly over the course of the next 30minutes
Big dinner
- Ice bath: 10-minute session
- Walk: 15 minutes. I was shivering badly so I know core temp was way down, which is good
- Ice bath: 6-minute session (all I could stand due to the shivering)
- Re-warm for five minutes under hot shower
After dinner
- Relax 30 minutes, sipping 500ml water plus electrolytes (light dose)
- Massage legs with Traumeel
- Foam Roller session on legs
- ZMA plus 3mg melatonin plus 500ml water
Sleep 8 hours
No comments:
Post a Comment