The game of recovery is similar to chess; you have to think ahead 3 moves.The athletes that excel at triathlons, maintaining consistent performance over a course of sequential events all have well thought out plans.

It does not matter if it is a dinghy or keelboat, one race or 5, a three day on-the-water marathon or wednesday night beer-can: preparation and recovery will ensure conistant performance. Keeping the body hydrated and fueled during the day (taking in fluids and quick bites between individual races, etc) will make a difference if RC throws in an unexpected end-of-the-day race.

Before the last race and on the way back to shore, taking time to replenishing the body of much needed resources will ensure starting day two, three, four, etc.: refreshed and ready to perform.

So what does the body need to do after a day of strenuous activity? 

  • Re-hydrate
  • Re-fuel
  • Repair

How can we do that?

  • For each lb of bodyweight lost during activity, replace with 0.5L of fluid (This information can be figured out during the training and recorded for individual athletes)
  • Carbohydrate consumption to restore glycogen levels (something the athlete can tolerate during and after strenuous activity)
  • Include protein in the post-race meal to aid in muscle glycogen replenishment and giving recovering muscle tissue resource to repair with.

Tips and Ideas for the Coaches, Team Captains and “support” crews:

  • Have prepared bottles of recovery beverages ready for hand out to racers after they cross the line.  They begin replenishment at the most effective time (within 30min post exercise)
  • Encourage athlete to eat and drink during sail in and before they are caught up in the hustle of de-rigging
  • Whether dinghy or keel-boat sailing, remind the team and crew that what they eat the night before is the beginning prep for the next day of racing. (Encourage a balance meal of carbohydrate, protein and healthy fats).

The Recovery Game is an individual responsibility and will very as such.  The coaches, trainers, skippers and shore crew can all play a supportive role in ensuring the game is played well.  Take time before the start of an event to ensure the resources are available for athletes to re-hydrate, re-fuel and repair.  Planning ahead is sure to support consistent performances and staying ahead in the fleet.

Additional Resources:

Gatorade Sports Science Institute (Slightly biased, however, there is excellent supporting content. I'm a fan of traditional Gatorade cut in a 50:50 ratio to water.  It's cheaper and does the trick!)