Waching daily Aug 29 2017

- Here's what I do the day after a race.

You gotta hydrate.

The elastic laces were too tight, so I believe I have

a remedy for that.

Mornin', trainiacs, damn near afternoon actually.

Almost 9:00 and I'm just getting to the pool

because yesterday was Olympic distance race,

which thanks to the motivation

of all you trainiacs, killed.

Personal best, 204.36.

It was a short bike course, 37k bike course, but

still, pumped!

So today, the day after a race, for me

all about recovery.

It's all about getting my body recovered

as soon as possible so that I can get back

to training as soon as possible.

I'm not ready to train today.

Like, if my brain were a person right now

it would have a look on its face like

yeah, smashed up.

After almost any race that I do

I've got like a pounding headache the next morning

and I'm just not that motivated.

So the sooner we can get our bodies back in

the mode to train, the sooner we can keep training,

the more we can get fast.

And then that race that you do

is actually like something that'll make you

a lot faster because you're pushing your body

into a really deep, deep intensity

that is gonna make you faster

if you soak up all that training really quickly

and then continue to train.

If you just like take training off

you're in trouble.

You're gonna get slower.

So here's what I do the day after a race.

Number one, sleep.

Oh yeah.

I turn my alarm off, and I don't even worry

about when I gotta wake up.

Number two, as you can see, I still train.

I do something.

I am a really big fan of doing some light exercise

the day after a race

so that the muscles can't really settle

and like start getting sore and you get that day after

or even the two days after soreness.

You're still keeping them nice and loose.

That's not to say that I'm out here gonna smash myself

as you will see.

But my protocol for after a big race is typically

commute to work by bike, make sure that I do that,

and come in for a nice light swim.

The cold water I find really helps

and the no impact workout really helps.

But I take the swim that we normally do of

three to 4,000 meters and I chop it way down

to maybe just 1,000.

Check it out.

(water splashes)

(upbeat electronic music)

And you better believe these recovery days

are floaty pants days.

And then food and drink is a big aspect

of recovering really quickly.

You gotta hydrate.

During the race, you probably went through a ton of fluids.

It's actually hard to replace all of the fluids

that your body is losing during that race.

And then after, if you drink a ton of fluids

you're probably gonna pee out a bunch of it,

so re-hydrating is like a multiple day process.

So in here I got my electrolyte mix.

Down here I have a smoothie.

You want to get as many nutrients and minerals

and vitamins and just good shirt in your body

as you possibly can, and a shake or a smoothie

or a green juice or something like that is

a really good way to do it because it's like

you can concentrate a whole ton of good stuff in here

and it's like predigested, so that means

that your body doesn't have to work as hard

to get it all into your system.

So you're gonna absorb more of it.

And it's delicious.

Mmm.

Mmm.

Mmm!

And the next thing that I'm really into

after a really hard workout or a race,

because your body has built up so much lactic acid

and your muscles have been torn down a lot,

there's a lot of, I don't know, let's just call it gunk,

in your legs, and you need to get your body circulating

that through, working it through, to start

flushing it out.

Now if you've been around the channel for more

than about five days, you can see the video that I did,

bam, right up there

about these new compression boots that I got from RP Sports.

Big fan in the five days that I've had 'em.

So I threw these on yesterday for 40 minutes.

I'm throwing them on today again.

We'll go through another cycle.

And it's all just to make sure that the body

is circulating everything through

and it's not letting things settle before

I start getting sore.

Session with these right now.

Right, Gracie?

They don't have them for doggies.

Sorry.

I think you'd love them.

You like sitting still for long periods of time, right?

Now where do things like ice baths and anti-inflammatories

come into play?

Well, the thing about both ice baths and anti-inflammatories

is that they're intended to take the inflammation

out of you in a really hurry.

And that inflammation process, inflammatory process,

is very important to getting faster.

It's part of the breaking down and building up process.

So I tend to reserve things like ice baths,

which I do use, for emergencies only.

Like let's say I know I'm gonna be really

sore the next day and I've either got a big workout

or I've got a race coming up or I'm gonna be

on my feet all day, maybe at work, and I can't

be sore for that.

Yeah, I might fire in an ice bath

knowing that I'm not going to be improving myself

as much as I would if I just toughed it out

and went through the pain.

Now I look at anti-inflammatories as like emergencies only.

Yeah, they do the same thing.

They take away the pain.

They take away the inflammation.

But a big part about this is that it

eats away your stomach.

Most anti-inflammatories have a bit of a corrosive effect

on your stomach.

And in my case, I've actually full-on developed

a stomach ulcer from taking too much anti-inflammatories

in the past.

And now if I take them, I'll have like keeling over,

check my life insurance kind of pain.

Yeah, like I actually topped up my life insurance

after a bad spell with anti-inflammatories last summer

from one day of taking them.

Do I take anti-inflammatories?

Yeah, sometimes, like maybe once a year,

but emergencies only.

I typically try to stay away from things

that falsely or like superficially

take away the inflammation.

And if I do it, it's with more natural things

like an ice bath.

Ice bath hurts though.

Now to end off with this rah rah Taryn

killed the race yesterday and is a genius

because the race plan went according to plan,

uh no, that's not actually the case.

I had one massive oversight, and I think in every

triathlon or in a lot of training cases,

you can learn something every single time.

Pete, you're gonna knock over the camera.

You can learn something from your setup

or your body or your race strategy.

In this case, my right foot on the run

basically fell asleep, had no circulation

because I think the elastic laces were too tight.

So I believe I have a remedy for that.

If your elastic laces are too tight, try this.

You can take the elastic laces out and basically

just skip the first little eye hole in your shoe

and that'll get you enough slack

that you can have a little bit of, little bit more room

in that shoe there.

And like with elastic laces, it has to be not nearly

as tight as you think it is

because that compression is like, it's so stationary

that it can really quickly cut off your circulation.

I've done this before with other shoes that didn't have

a short enough tongue

to be able to make these elastic laces work.

And this is fine.

There you go.

You learned something today.

Alright.

Game of Thrones.

- GOT

(dog barking)