Recovery Calculator
Select your race distance to get personalized recovery guidelines
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Recovery Timeline
Immediate Recovery
Initial Care
Evening Recovery
Active Rest
Gradual Return
Full Return
Recovery Guide
The 30-Minute Window
Consume 1.0-1.5g carbs per kg body weight plus 20-25g protein within 30 minutes of finishing. This is when your muscles are most receptive to replenishment.
Hydration Recovery
Aim to drink 150% of fluid lost during the race over the next 4-6 hours. Include electrolytes, especially sodium, to help retention.
Anti-Inflammatory Foods
Reduce inflammation and speed muscle repair with omega-3s and antioxidant-rich foods in the days following your race.
Foods to Limit
Avoid these in the first 24-48 hours as they can increase inflammation and slow recovery.
Active Recovery
Light movement helps flush metabolic waste and reduces stiffness. Keep effort at 50-60% of normal.
- 10-20 min easy walk
- Gentle swimming
- Light cycling
- Easy yoga
Ice vs Heat
Use ice for acute inflammation (first 24-48 hours) and heat for muscle stiffness after that.
- Ice baths: 10-15 min
- Ice packs on sore areas
- Warm baths after day 2
- Epsom salt soaks
Compression & Elevation
Compression garments and leg elevation can help reduce swelling and improve blood flow.
- Compression socks for 2-4 hours
- Legs up the wall
- Sleep with legs slightly elevated
Sleep Priority
Your body repairs itself during deep sleep. Aim for 8-10 hours in the days following a hard race.
- Go to bed early
- Keep room cool
- Avoid screens before bed
- Consider afternoon nap
Post-Race Blues are Normal
After months of training toward a goal, it's common to feel a sense of emptiness. This is completely normal and usually passes within 1-2 weeks.
Celebrate Your Achievement
Take time to acknowledge what you accomplished. Share your experience, print your finisher certificate, or treat yourself to something special.
Reflect, Don't Ruminate
It's healthy to analyze your race, but avoid obsessing over what went wrong. Focus on what you learned and what you'll do differently next time.
Set a New Goal (When Ready)
Having something to look forward to helps, but don't rush it. Give yourself at least a week before committing to your next big challenge.
Running
- Focus on hip flexors and IT band mobility
- Foam roll quads, hamstrings, and calves
- Consider a sports massage after 48 hours
- Replace shoes if over 400 miles
Cycling
- Stretch hip flexors, lower back, and shoulders
- Address any saddle soreness with proper care
- Gentle walking helps release tight hip flexors
- Check bike fit if you experienced pain
Triathlon
- Prioritize the discipline that felt hardest
- Address any chafing from wetsuit or gear
- Swim recovery is usually quickest
- Run legs typically need most attention
Post-Race Checklist
Recovery Checklist
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Once you’re fully recovered, start planning your next adventure.