Thuasne recovery tips

You will have to go back to work on Monday with heavy and tired legs. Discover Thuasne's advice to recover as soon as possible.

A GOOD RECOVERY

The recovery period must be implemented systematically and it begins as soon as the finish line is crossed.
It is important to hydrate and eat a snack within 30 minutes after the end of the effort (water, bars, recovery drink). It's up to you and your taste.
For Sébastien Spehler (Athlete member of the Thuasne Trail Team - long distance specialist,
winner of the Festival des Templiers, French long distance trail champion): "after a race, when it comes to nutrition, it's really in pleasure mode and generally in good quantity". For Manu Meyssat, (Athlete member of the Thuasne Trail Team participating in the 27km - long
distance specialist, winner of the 27km Trail le Bélier several times, Sainté-Lyon, 80km Eco Trail)
"I try to eat a protein bar, then the nice Savoyard meal (diots and polenta) which is prepared for us every year on site, will allow us to recharge our carbohydrate stocks!
carbohydrates! Knowing that after a race I am often very attracted by salty food".

After that, stretching is essential for your muscles. There are many ways to do them. It is up to you to know what is best for you and your habits. As a general rule, try to do short stretches (5-10 seconds) right after your workout. If you are doing these stretches away from your workout, it is advisable to do longer stretches (30 sec).

Finally, relieve your legs and muscles. We always have this feeling of heavy legs and numb calves. The muscles have been stressed and it is important to improve blood circulation and oxygenation. Thuasne Sport recovery socks are worn after exercise during the recovery phase (for a minimum of 2 hours) and help reduce muscle soreness.

Sébastien's opinion: "After the race and for 2 to 3 days, I wear recovery socks all day. This greatly reduces muscle soreness.
Manu's opinion: "If I have the possibility of having a small river nearby, it will be a cold bath to
to reduce the inflammatory effects as much as possible, and then I wear my Thuasne sport recovery socks, which I use almost daily.

WHEN AND HOW TO RESUME?

You're already looking forward to getting back into training and preparing for your next goal. Everyone is different in terms of how they feel. So it's important to listen to yourself and your body to know what's best for you. We interviewed two members of our Trail team who give their recovery methods!

I don't particularly take breaks. But I have a sports practice based on active recovery. The next day I try to do a little bit of cycling while grinding well and the day after that I rest.
The second day after a race is often the worst day for my muscles, so that day I take it easy. I resume jogging a little later, 3 to 4 days after a race. As for the resumption of the sessions, I wait for the weekend after the race at D+7.

Sébastien's preferences : Active recovery

It varies again depending on the competition, but in this case, I can resume very quickly, often with a bike ride the next day and still have a day or two of complete rest at D+2 and D+3, because it is in this period that the after-effects of fatigue are most noticeable.
So in short, 3 to 5 days of rest before resuming qualitative sessions.

Manu's preferences : Take the time

While continuing to stretch, hydrate yourself as much as possible (minimum 1.5 liters of water per day), you can start again little by little with slow jogging in order to boost the body.

You are ready and have all the cards in your hand to recover at your best!