- Here's what I do the day after a race.
You gotta hydrate.
The elastic laces were too tight, so I believe I have
a remedy for that.
Mornin', trainiacs, damn near afternoon actually.
Almost 9:00 and I'm just getting to the pool
because yesterday was Olympic distance race,
which thanks to the motivation
of all you trainiacs, killed.
Personal best, 204.36.
It was a short bike course, 37k bike course, but
still, pumped!
So today, the day after a race, for me
all about recovery.
It's all about getting my body recovered
as soon as possible so that I can get back
to training as soon as possible.
I'm not ready to train today.
Like, if my brain were a person right now
it would have a look on its face like
yeah, smashed up.
After almost any race that I do
I've got like a pounding headache the next morning
and I'm just not that motivated.
So the sooner we can get our bodies back in
the mode to train, the sooner we can keep training,
the more we can get fast.
And then that race that you do
is actually like something that'll make you
a lot faster because you're pushing your body
into a really deep, deep intensity
that is gonna make you faster
if you soak up all that training really quickly
and then continue to train.
If you just like take training off
you're in trouble.
You're gonna get slower.
So here's what I do the day after a race.
Number one, sleep.
Oh yeah.
I turn my alarm off, and I don't even worry
about when I gotta wake up.
Number two, as you can see, I still train.
I do something.
I am a really big fan of doing some light exercise
the day after a race
so that the muscles can't really settle
and like start getting sore and you get that day after
or even the two days after soreness.
You're still keeping them nice and loose.
That's not to say that I'm out here gonna smash myself
as you will see.
But my protocol for after a big race is typically
commute to work by bike, make sure that I do that,
and come in for a nice light swim.
The cold water I find really helps
and the no impact workout really helps.
But I take the swim that we normally do of
three to 4,000 meters and I chop it way down
to maybe just 1,000.
Check it out.
(water splashes)
(upbeat electronic music)
And you better believe these recovery days
are floaty pants days.
And then food and drink is a big aspect
of recovering really quickly.
You gotta hydrate.
During the race, you probably went through a ton of fluids.
It's actually hard to replace all of the fluids
that your body is losing during that race.
And then after, if you drink a ton of fluids
you're probably gonna pee out a bunch of it,
so re-hydrating is like a multiple day process.
So in here I got my electrolyte mix.
Down here I have a smoothie.
You want to get as many nutrients and minerals
and vitamins and just good shirt in your body
as you possibly can, and a shake or a smoothie
or a green juice or something like that is
a really good way to do it because it's like
you can concentrate a whole ton of good stuff in here
and it's like predigested, so that means
that your body doesn't have to work as hard
to get it all into your system.
So you're gonna absorb more of it.
And it's delicious.
Mmm.
Mmm!
And the next thing that I'm really into
after a really hard workout or a race,
because your body has built up so much lactic acid
and your muscles have been torn down a lot,
there's a lot of, I don't know, let's just call it gunk,
in your legs, and you need to get your body circulating
that through, working it through, to start
flushing it out.
Now if you've been around the channel for more
than about five days, you can see the video that I did,
bam, right up there
about these new compression boots that I got from RP Sports.
Big fan in the five days that I've had 'em.
So I threw these on yesterday for 40 minutes.
I'm throwing them on today again.
We'll go through another cycle.
And it's all just to make sure that the body
is circulating everything through
and it's not letting things settle before
I start getting sore.
Session with these right now.
Right, Gracie?
They don't have them for doggies.
Sorry.
I think you'd love them.
You like sitting still for long periods of time, right?
Now where do things like ice baths and anti-inflammatories
come into play?
Well, the thing about both ice baths and anti-inflammatories
is that they're intended to take the inflammation
out of you in a really hurry.
And that inflammation process, inflammatory process,
is very important to getting faster.
It's part of the breaking down and building up process.
So I tend to reserve things like ice baths,
which I do use, for emergencies only.
Like let's say I know I'm gonna be really
sore the next day and I've either got a big workout
or I've got a race coming up or I'm gonna be
on my feet all day, maybe at work, and I can't
be sore for that.
Yeah, I might fire in an ice bath
knowing that I'm not going to be improving myself
as much as I would if I just toughed it out
and went through the pain.
Now I look at anti-inflammatories as like emergencies only.
Yeah, they do the same thing.
They take away the pain.
They take away the inflammation.
But a big part about this is that it
eats away your stomach.
Most anti-inflammatories have a bit of a corrosive effect
on your stomach.
And in my case, I've actually full-on developed
a stomach ulcer from taking too much anti-inflammatories
in the past.
And now if I take them, I'll have like keeling over,
check my life insurance kind of pain.
Yeah, like I actually topped up my life insurance
after a bad spell with anti-inflammatories last summer
from one day of taking them.
Do I take anti-inflammatories?
Yeah, sometimes, like maybe once a year,
but emergencies only.
I typically try to stay away from things
that falsely or like superficially
take away the inflammation.
And if I do it, it's with more natural things
like an ice bath.
Ice bath hurts though.
Now to end off with this rah rah Taryn
killed the race yesterday and is a genius
because the race plan went according to plan,
uh no, that's not actually the case.
I had one massive oversight, and I think in every
triathlon or in a lot of training cases,
you can learn something every single time.
Pete, you're gonna knock over the camera.
You can learn something from your setup
or your body or your race strategy.
In this case, my right foot on the run
basically fell asleep, had no circulation
because I think the elastic laces were too tight.
So I believe I have a remedy for that.
If your elastic laces are too tight, try this.
You can take the elastic laces out and basically
just skip the first little eye hole in your shoe
and that'll get you enough slack
that you can have a little bit of, little bit more room
in that shoe there.
And like with elastic laces, it has to be not nearly
as tight as you think it is
because that compression is like, it's so stationary
that it can really quickly cut off your circulation.
I've done this before with other shoes that didn't have
a short enough tongue
to be able to make these elastic laces work.
And this is fine.
There you go.
You learned something today.
Alright.
Game of Thrones.
- GOT
(dog barking)