New stuff on recovery

This is re-post that I have updated since I learned quite a lot the last 2 years and thought I´d share. 

First, now training along the "progressive adaption" philosophy, I am not even near as beaten up as previous years. My average run session is maybe 45-60 minutes and bike sets tend be 2-3 hours, where I last year had weekends with 10-12 hours on the bike, which obviously leaves you with a much higher need (both time and quality) for recovery. Good news is that I am proving to be faster and stronger, and I feel that my legs are almost always recovered and ready to fire on a new quality session. Here is now 9 things I do to recover faster:

1. Stretch - My good Swedish friend Haakon Weibull once said "Warm-Up and Stretching is gay"... very precise with a good Swedish accent. Some say "nay" and some say "yay", but most people still recognize the benefits of stretching. I spend 15-20 minutes after long trainings, working with some pretty straight forward exercises. Girls digs boys who stretches ;)
2. Shower - may sound pretty obvious, but hit the cold water over the legs for 5-7 minutes, which has some (still unexplained) magic effect. It´s painful and it sucks - but it works.
3. Drink - I have learned that I can drop dramatic amounts of liquid during longer rides or runs, even when hydrating well during the day. So drink well, isotonics, coca cola or whatever works for you. Until your pee goes transparent again!
4. Eat - as soon as possible, preferable within 20 minutes after the training 40% proteins (tuna, chicken and what not) and 60% carbs (pasta, rice og smoothies works for me). You´d need around 1.0 - 1.3 grams of carbs per kilogram of body weight and around half of that in protein right after a long training.
5. Supplement?  I used to do this a lot, but this year I am leaving it  out, except for a vitamin pill. If that works for the best Norwegian x-country skiers it works for me too. 
6.  Compex - this electronic muscle simulator works wonders on sore muscles. It´s fairly expensive (I got mine for 300 euros) and hurts a bit - but gets your legs back in shape in 25 minutes. Takes out the feeling of "heavy legs" which means a lot, especially if you do back-to-back quality (short and fast) trainings!
    
7. Trigger Point Ball & Ball Roll
   This one is new to me - I use it mostly on calves and hips, but works anywhere really. Apply pressure and roll over the sore areas and will release any contractures you may come a cross. It´s really simple and takes no more than 3-5 minutes a day.
   
8. Massage - actually this year, I am doing all fine with the Compex & Trigger Point, but will go and see David Serra in Cerdanyola for a pre-race tune up before the Ironman in July.
9. Rest - even though my room mate still laugh at me when I pass out on the couch, this is the best moment of the day. Spanish people got it right with the "Siesta" - it´s next best thing after sliced bread! Hit Mythbusters or whatever on the old telly and sleep until some foolish soul wakes you up.

Hope it´ll work for ya too! Enjoy... Besos - T