The Ulimate Recovery Routine

From Endurance Corner

(Editor's Note: Pro's spent as much time or more on recovery. Here's an example of what they do.)

1. Perform a 15 minute cooldown at a very low intensity (<60% max HR)
2. Have sports drink mixed to 75-90g of Carbohydrate and 10-20g or protein at the ready.
3. Finish your session at the health club and head for the deep end of the cold pool (or prep an ice-bath if at home). Continue to sip sports drink for 20-30min while ‘flopping’ around in the pool.
4. If not excessively sore, do 2-3 cycles of alternating 2mins in the pool w/8mins in the hot tub.
5. Get changed, put compression garments on and head home, continuing to sip sports drink
6. Drink a smoothie when you get home containing 40g CHO/10g EAAs
7. Do 20mins of self massage, 20mins of supine yoga and 20mins of meditation/progressive relaxation, incorporating inverted/semi-inverted postures (see Gordo’s post workout stretch routine in Going Long for a good starting point).
8. Eat a snack of 75-90g of CHO and 20g of Protein with a high water content and mix of sugars (e.g. fruit plus yogurt)
9. Take a 1-2hr nap with legs elevated and compression gear on.
10. Eat another snack of 75-90g of CHO and 20g of Protein with a lower glycemic index (mainly fruit & veg) and some healthy fats.