26/08/2026
Crossing the finish line doesn’t mean your body has finished working!
After a 70.3 or Ironman, the basics matter most: eat, rehydrate, sleep and start moving again patiently 🍕
The temptation is often to rush back because you’re worried about losing fitness. One easy week won’t undo months of training, but returning too quickly can make recovery take longer.
Swipe through for what to prioritise during the first few days after your race.
Send it to the training partner who thinks a b**r counts as a recovery drink🍺
Read the full article through the link in our bio.
Carbohydrate helps replenish glycogen, protein supports muscle repair and salty foods help replace sodium. Pizza conveniently ticks all three boxes 🍕
Don't force it - drink steadily according to thirst and include electrolytes or salty foods. Forcing large amounts of plain water can dangerously dilute blood sodium.
B**r should be part of the celebration, not your recovery plan. Alcohol can interfere with muscle protein synthesis and sleep. If you choose to drink, eat and rehydrate first, and keep it modest 🍻
The first night may be rough - sleep may be disrupted by soreness, adrenaline and a generally unsettled body!
Don’t automatically reach for ibuprofen to help with soreness - your kidneys may already be too stressed! 💤
The morning after - move your body, but dont train!
Sleep in, then go for a walk or gentle swim. Active recovery can temporarily reduce soreness🚶♀️
On days 2-5, keep moving, but don't chase fitness!
An easy swim or gentle spin for 20-45 minutes may be enough. Judge the session by how you feel the following morning, if you're noticeably more tired or sore, you did too much! 🌊
Wait until sleep, appetite, resting HR, walking pattern and muscle soreness and close to normal before reintroducing intensity! Remember - this timeframe is different for everyone 🕑
Recovery is the final part of the race!
Read the full article - link in our bio.
