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5 Techniques For Recovery From Triathlons

  • By Nathan Koch, PT, ATC
  • Published Jun 4, 2013
  • Updated Oct 12, 2013 at 8:46 PM UTC
Photo: Nils Nilsen

Ice Bath

Used since the triathalosarus days, cold-water immersion is cheap and can reduce immediate soreness. All you need is a tub and ice or a cold river/lake and a thermometer (approximately 55 degrees F).

Time it right: It may be ideal to use compression immediately after exercise and then ice three hours after exercise for 10–15 minutes to allow normal protein synthesis to occur. It’s possible that even though ice may reduce immediate muscle pain/soreness, it may inhibit overall recovery if used too early after effort.

RELATED VIDEO: Quantifying Your Recovery

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FILED UNDER: Race Recovery / Training TAGS:

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