What to do after competing? Stop or train?

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If this question has come up on several occasions and you still have doubts, the answer is to train, but not in any way! 

There is a wide range of studies that have been analyzed the benefits of active recovery versus passive, being the first option the best alternative to recover the organism after the effort and competitive stress or even after a very hard training session.

In these cases the term is often used regenerative training, since the objective of this training is none other thanegenerate the organism from the effort made to return to an optimal state that allows to increase the loads and to return to compete without falling in the dreaded overtraining.

The objective of these trainings is activate the bloodstream so that the blood is oxygenated and eliminate toxic substances that were generated during the competition, such as lactic acid, therefore you should be very cautious with the intensity.

Some guidelines you should keep in mind to carry out this type of training are the following:

• You can do it at the end of the competition or the next day and keep it during 2 or more days depending on the distance and intensity of the competition.
• You must make a aerobic work, low intensity, similar to what we wear when we "let go" at the end of training.
• Its duration is free, but enough that it lasts between 20 and 60 minutes
• It's advisable look for alternative activities to those of competition
• You can perform the same sport with small changes. For example, if you choose to swim, include enough meters to back and breaststroke.
• Minimize the impact with options like run through grass, riding a elliptical or use spinning bike o roller
• Ends with a session stretching or relaxation about foam

If you notice pain Beyond muscle fatigue, stop and visit your physiotherapist. It includes other regenerative practices as good eating, a lot hydration y rest to accelerate your recovery.

Listen to your body and always guide yourself by qualified professionals to achieve your goals!

Photo: Ironman.com 

Laura García Cervantes

Dra. Science of Physical Activity and Sport

Technical Director Club Trikatlón Tres Cantos

Triathlon and Swimming Senior Trainer

Paratriathlon Specialist Trainer