The Skinny

Tis the season to be gifting! As the holidays inch closer and closer, your time to shop for the perfect gift is running out. Don't let the ticking sound of the giving season clock send you into a flurry of panic. We've got you covered. 

If you're on the hunt for the perfect gift for someone who already has everything, or you want to show off your prime gifting skills, we're here to help. We've done our research and asked all the right people for their input to compile the ultimate 2022 gift guide for the everyday athlete in your life. Stick around and keep reading. 

Our Favorite Gift That Doesn't Require Wrapping Paper

We all have that person we know and love, but they're impossible to shop for. But this year, you're going to do it. You're going to surprise them with something they haven't bought. And something they're not even expecting!

Gifting Hincapie Gran Fondo entry is the holiday present of a lifetime. Who won't love the gift of riding through the Blue Ridge Mountains at the height of autumn, with a backdrop of leaves changing colors? The entire event, ride and all, is one of those gifts that keeps on giving… and won't end up in someone's basement collecting dust. 

It's also environmentally friendly- no gift wrap needed. Not to mention it will never ever have to be in the landfill. This one's a win for everyone!

Best Gift for Open Water Swimmers

For those that love the freedom of an open water swim and spend their free time and weekends training for their next tri, visit BlueSeventy for a wetsuit or goggles… or both! 

Since they entered the market in 1993, BlueSeventy has been a leader in swim apparel and goggles. Anyone who swims regularly will feel the enhanced experience from the sheer quality of BlueSeventy products. 

That Gift You Might Want to Keep for Yourself

You know that feeling when you're wrapping a present, but at the same time, you're thinking, "I sure hope someone's wrapping one of these for me, too,"? This is one of those gifts. Our Pro Percussion Gun is a holiday gift that literally everyone can use.

Sure, it's a brilliant recovery tool. But the adjustable settings and six different attachments also make it the ideal gift for someone that experiences regular muscle soreness. It's also beneficial to add percussion therapy to a pre-workout routine as a way to activate muscles.  

Gift Ideas for the Cyclists

Our Speed Hound crew is always along for the ride when it comes to cycling! These products are some of our favorites. We couldn't do a gift guide and not give a special shoutout to these:

• Our cycling kits are created with everyday athletes in mind. We offer a few different styles with various materials. These are innovative holiday gifts for anyone that rides.
• The Rudy Project is one of our go-to's for helmets, but they've recently launched two fresh releases from one of our favorite and most trusted brands.
• Because we like to give you options, we're also putting the Specialized Evade helmets here on our holiday gift list. These are great for everyday rides but also have cooling technology, so they're ideal for gifting anyone that rides in higher temps.

Gifts the Everyday Athlete Can Use Every Day

We've also gathered gift ideas that are fantastic for everyday athletes and aspiring everyday athletes. The next gift ideas in our guide are thoughtful and useful, so you can't go wrong with any of these.

• Rudy Project offers sunglasses for sport and sunglasses for life… and both make incredible gifts. These Italian-crafted shades are created for living life to the fullest.
• Give the gift of time! The Coros Pace 2 watch has a ton of power, but is one of the most lightweight watches on the market. It has a long battery life, so it's ideal for those that like to focus on their personal best without having to pause and charge.
• Shoes are quite possibly the most important "equipment" for runners. We have Speed Hound team members who can't live without their Hoka Mach 5s. These are cushioned for max comfort while running but also look great for everyday wear.
• Our lifestyle apparel is comfortable for workouts or just regular day-to-day living. Our t-shirts and sweatshirts are made for all humans! Not only are they soft and flattering, but they're also pretty stylish, too.

Stocking Stuffer Ideas

Finding quality holiday gifts that are small enough to fit in a stocking is always challenging. The keyword here is "quality." We absolutely love these stocking stuffers because they're useful!

• Outway socks come in all shapes and sizes. These socks are built for comfort and performance and will no doubt be a much-appreciated gift.
• Who can crush tomorrow without coffee or tea? Nobody! That's why we created our "Make the Impossible Possible" camper mug. It keeps morning bevs warm while giving a motivational boost.
• Speed Hound gift cards are the easiest gift to give. There’s always that one person who prefers to pick out their own gift, so make it easy on yourself and go the gift card route!

At Speed Hound, we’re committed to helping everyday athletes achieve the impossible. We’ve created tools to promote an active lifestyle through fitness and recovery. Visit our website to shop holiday gifts for the everyday athletes in your life… but don’t be surprised if you find a few things you love, too. It’s okay to shop for yourself, we won’t judge.

Ready to take your triathlon game to the next level with a 70.3? Or maybe you’re toying with the idea of training for a 70.3 but you’d like to know what to expect before you fully commit? You’ve come to the right place! Before you dive in, or start pedaling or running, it’s helpful to know exactly what you’re getting into. 

A 70.3 race isn’t exactly something you can just register for and attend the next week. Competing in a 70.3 race takes months of preparation for training, and most of the time involves travel. We’re here to support our fellow racers in each step of their journey- so this one’s for you, the new racers! Keep reading for our guide to 70.3 races for beginners, including the best ones to try. 

What is a 70.3 Race

If you’re new-new to the racing world, you might not even know what exactly to expect from a 70.3 swim, bike, run race. No worries, we of course have answers!

A 70.3 race is characterized by specific distances in each of the triathlon events- swimming, cycling, and running. 

Here’s exactly what you’ll see , distance-wise, during a 70.3:

The total distance is… you guessed it, 70.3 miles. The names for these races can differ, depending on the company hosting the event. The IRONMAN brand has several 70.3 races, while others are often called “middle-distance” races. The bottom line here is committing to a 70.3 means lots of careful planning and training, no matter who’s hosting the event or where it is. 

Are you ready to start prepping for a 70.3? We’ll share our thoughts on what makes some races better for beginners in the next section. 

The Difference in 70.3 Races: What Makes Some Better for Beginners

All 70.3 races have to fit the same criteria that we’ve outlined above. But of course, there are some differences that might make some events more conducive to beginners. 

Here are just a few things to note when looking for 70.3 races to start your journey:

Best 70.3 Races for Beginners

We considered the factors above and came up with our own list of 70.3 races that are best for beginners, both in the United States and internationally.

Best 70.3 Races for Beginners: United States Courses

First, our best courses for beginners in the US. These courses all are known to be great starters for those just starting their 70.3 career. 

Santa Cruz

A triathlon along the Cali coast? Yes, please! The scenery alone is worth it. The race ends on the beach after the course takes racers through all of Santa Cruz’s most well known spots, including the boardwalk. This course is flat all around and the swim leg is a great one for beginners.

Timberman

If you like your swim, bike and run in a cooler climate with a side of Mother Nature’s finest landscape, consider Timberman, located in Laconia, New Hampshire. Athletes swim in Lake Opechee, with clear but crisp waters. The bike and run legs are as easy as you can expect from a 70.3 course, too. Overall, this one is a beginners dream!

Atlantic City

This course is flat, flat, flat. No hills means a much easier bike and run. The route is also a scenic one, too. The swim leg here is a little more difficult, however you’ll be expending less energy on the other two events. Just be sure to register early for the Atlantic City 70.3, because it’s almost always full. 

Best 70.3 Races for Beginners: International Courses

If your passports have been needing a little attention, an international 70.3 might be in your future. Below are our favorite international 70.3 courses for beginners. 

Turkey

The Mediterranean coastline gets our vote for one of the most beautiful courses. But this 70.3 is also a perfect starter for those that aren’t experienced in 70.3s… yet. Each event in this 70.3 has low finishing times, so it’s well worth the trip to add this one to your list as potentials for your first few 70.3s. 

Sunshine Coast

Australia’s beaches aren’t just made for surfing… although they’re great for that, too. We love this course for beginners because even though the swim is in the ocean, it’s a less intimidating one. Plus, the run and bike legs aren’t as difficult as other courses, so you don’t have to constantly focus on what’s next. 

Italy

This course made our list because it has one of the easiest open water swims. Since so many new racers have some level of open water swim anxiety, we wanted to make sure we had an easy swim on our list! Swimmers complete one loop in the Adriatic Sea, so once you have this race under your belt, you’ll definitely feel ready for another. 

Final Thoughts 

Now get out there and choose your race! If you’re ready to add a 70.3 to your list, then any of these six courses would be a great place to start. Visit our website for more tips and tricks to help you crush tomorrow, and the gear you need to make it happen. 

Love it or hate it, open water swims are a frequent part of triathlete life. While some triathletes thrive in an open water swim, open water is a serious source of anxiety. Our team is here to help boost your open water swim game with a few things we’ve learned along the way. 

Let us help you learn from our experiences, instead of having to figure them out on your own- up next, our guide to open water swimming. Keep reading for four tips from our team to help you crush tomorrow, and your next open water swim.

Avoid Open Water Panic

Sounds easy enough, right? If you’ve experienced open water swim anxiety in the water, you know this is much, much easier said than done. Setting yourself up for success with a well planned swim is the best way to keep yourself cool, calm, and collected in the water. 

Visualization and meditation are the best ways to prevent negative, anxiety-causing thoughts from creeping into your zen zone. Our chief hound, Sam Chi, suggests envisioning yourself completing smooth strokes while you get into the flow. Also, choosing a mantra to repeat over and over again will help keep you focused. 

When you recite a mantra over and over again, it can also help you maintain your pace. A phrase that you recite over and over again, whether it’s “keep calm and swim on” or something as simple as “don’t panic,” for some, just the rhythm of the words can be soothing. 

Before you begin your swim, pick an object within your sight range, preferably along the horizon, to focus on. This will help prevent any disorientation or getting lost. Each time you see the object, you’ll reassure yourself that you’re a-ok.

Make the Most of the Buoys

Buoys are there to help you navigate the course, so use them wisely. This is so incredibly important- do your research on each open water swim and gather as much pre-race intel as possible. It’s essential to understand each course, as they’re all a little bit different. 

Do your buoy investigation as far in advance as possible, to give yourself enough time to fully absorb the information. Even if you’re not able to visit the site until race day, it’s better than nothing. 

Here are a few things to look for when you’re checking out the buoys, according to our own seasoned swimmer, Mike Buenting:

• Different buoy colors- what does each one mean?
• Note where the sight buoys are located vs. turn buoys.
• How many sight buoys are between each turn buoy?

Really zeroing in on the buoys will also help you with orientation during your swim, another important focus for any open water swim. The bottom line here, buoys are clearly much more than just floating things in the water, and they should definitely not be ignored. They’re there to help you and knowing how to use them properly will be a huge advantage to you.

We’re kind of into the whole open water swim thing, and we want everyone else to love it just as much as we do. To help, we’ve created a swim buoy/dry bag combo that keeps all of your belongings dry, plus it’s made out of highly visible, incredibly durable material so you really can’t lose it, even if you wanted to. Not to mention, they store very easily! 

Don’t Ignore Your Wetsuit

Wetsuits. Can’t live with ‘em, can’t live without ‘em. But they don’t have to be the bane of your triathlon existence. So many people make the mistake of ignoring their wetsuit until the last minute, which is a huge mistake! You wetsuit actually requires quite a bit of attention weeks before the race starts. 

For starters, you should wear your wetsuit to train as much as possible, especially if you’re not used to wearing a wetsuit, or you’ve just gotten a new one. There’s a fair amount of stretching, chafing, and just all around uncomfiness that comes along with wetsuits, so the more you wear it before the race, the more you can work out the kinks before the big day.

If your still experiencing discomfort in some areas, our team, including Sam, Mike, and Coleen Udovich, have a few suggestions to make wetsuit life a little less irritating:

• Skip the suit: if you’re just not comfy in your wetsuit, skip it! Of course, not all races allow you to go sans wetsuit, but if it’s legal to not wear a wetsuit and you don’t want to, just don’t do it. If you’re already feeling anxious and you’re trying to squeeze into a wetsuit, it’ll only make things worse. 

Test the Waters

The actual water itself is naturally a huge factor in open water swims. And again, every swim is different. Bodies of water are subject to Mother Nature’s plans, and we all know she doesn’t always share those plans with the rest of us, and she’s rather unpredictable. 

Do what you can ahead of time to outline the physical environment you’ll be swimming in, so you can prepare accordingly. If you’re a big time worrier, this can help you anticipate any potential issues and come up with solutions ahead of time. No surprises, right?

Again, if it’s possible, go check out the water ahead of time… and get in there! If it’s only possible to dip your toes in and test the temp, then do it. But if you’re allowed to get some training done in the actual water, go for it! 

You can’t write things down while you’re swimming, but you can when you’re done. So keep a mental list and transfer it to an actual list when you’re done in the water. 

• What’s the temperature? 
• Are there any potential outside factors that might change the temperature between now and race day (i.e. rain, extra hot weather, etc.)?
• What color is the water?
• What’s your visibility in this particular open water swim?
• Is the bottom of this body of water rock, sand, or dirt?
• What will this water potentially look like with hundreds of other swimmers churning up the waters?
• What’s the wind and current situation, and how does it change from time to time?

On actual race day, make the effort to get in the water if it’s allowed. If a quick dip to assess the conditions isn’t allowed, take the time to fully observe the water. 

Final Thoughts 

These are just a few helpful hints that our team always keeps in their back pocket for each open water swim. Of course, everyone is different and you should work on your open water swim techniques with your trainer to determine what’s the most efficient method. But, these are great foundational tips that you can adapt to fit your routine.

Cycling podcasts are the ultimate collection of information, delivered by your favorite cycling experts. Whether you’re looking for inspiration and motivation, training information, or just pure entertainment, there’s a podcast out there to align with your goals. 

If you’re in the market for a new podcast to listen to while you’re riding, or something to help you navigate a new challenge in cycling life, you’ve come to the right place! We’ve done the listening, read the reviews, and conducted our very own research to give you a list of podcasts to add to your listening line-up, right now. Keep reading for our six favorite cycling podcasts. 

Best Podcasts for Training

Whether you’re new to cycling or a seasoned pro that just likes a little guidance, we’ve got a couple that will have you ready to roll… literally. 

Our top picks for training tips and tricks are Ask a Coach by TrainerRoad and Zwift PowerUp Cycling Podcast. More on these two podcasts is coming right up. 

Ask a Cycling Coach Podcast by TrainerRoad

Got questions? They’ve got answers! Chances are, you’re not the only one curious about that question you want to ask, and someone else has probably already asked! And you can find answers right here on this podcast, from your team of TrainerRoad experts:

• Chad Timmerman
• Amber Pierce 
• Nate Pearson 
• Jonathan Lee

This podcast features round-table style discussions revolving around questions submitted via actual listeners… yep, that’s right. You can send in your questions and have them answered by this very panel of experts. And bonus points for asking unique questions, those are always encouraged… and have a better chance of getting answered during the podcast!  

Zwift PowerUp Cycling Podcast

Some of the biggest names in cycling come together to spill all the beans from their own experience on the way to the top of the cycling world. Coaches Matt Rowe, Greg Henderson and Kristin Armstrong share their expertise on all things training in this podcast, brought to you by none other than Zwift. 

Cycling Podcasts to Keep You Entertained and Informed

Let’s be honest, there are some parts of cycling that aren’t exactly the most exciting things to discuss. But we’ve found a few favorites that’ll make even the most boring topics a little more fun and engaging. 

If you’re in the market for an entertaining and informative podcast, try Dialed Podcast and Crank Revolution. These two bring some spice to the cycling world, keep reading here for more. 

Dialed Podcast 

Dialed Podcast takes even the most mundane topics and spins them into something… extra! All listeners agree, Dialed is fantastic, even bingeworthy! And if you’re newer to the cycling world, this one is just what you need for a little boost. You’ll come to the podcast for all of the information the hosts share, but you’ll stay because it’s just that entertaining. 

Crank Revolution Podcast

Shenanigans… the podcast description actually says shenanigans. How can this podcast not be a great listen? This morning-show style podcast comes to you from a small town bike shop outside of Chicago (Hoffman Estates, to be exact). 

The four hosts Jeremy, Chris, Mark and Greg make even the most serious subjects a little less heavy with their back and forth banter and brilliant storytelling skills. 

The Best Podcasts for Cycling Technology

Technology has infiltrated every single aspect of our lives, and cycling is no different. And trust us, you don’t want to be the last to know about some of the latest and greatest in cycling technology. 

To be in the cycling technology know, we suggest Bikerumor and Service Course, brought to you by The Cycling Podcast. So why should you listen? Keep reading to find out. 

Bikerumor

Everyone loves a good behind the scenes glimpse, right? Bikerumor gives you just that, in podcast form! Your host Tyler, with a little help from his sometimes co-host Watts, takes listeners to the place where technology meets cycling, to find the answers to your how and why questions.  To stay on top of cycling technology, you have to go behind the bike. And Bikerumor is just the podcast to take you there!

Service Course by The Cycling Podcast

The Cycling Podcast is a long-time staple for cycling podcast listeners. However, this isn’t news to you (if it is news to you, go ahead and add that to your listening que, too). Service Course merges the credibility of The Cycling Podcast with a more relaxed, story time feel, to make cycling technology approachable.

Join Lizzy Banks and Tom Whalley for Service Course while they take you on a journey detailing innovations from the cycling world. Different guests bring their anecdotes to the podcast, sharing their own account of how they impacted various creations. 

Final Thoughts

And there you have it! Our six podcasts that you should be listening to right. now. Actually, seven if you’re not already listening to the classic The Cycling Podcast. We sifted through all kinds of content, so you didn’t have to, just to find the best podcasts for you to listen to right now. This list will have you stoked to hit the road… or the mountain. Happy riding!

Life is all about learning from past experiences and applying them to new adventures, right? Triathlon season is no different! You can always learn from a past race and use that info to improve on a future one. If you're not all about being the best you can be, are you even living that swim, bike, run life? No, no you’re not. 

So that’s what we’re here to help you with. Whether you just crushed a swim but bombed on your transitions, or you did your best run yet but didn’t exactly nail the biking part, we’re here to offer a few ways to turn those takeaways into positives for your next event. Keep reading for our guide to triathlon takeaways, and how to use past races to improve on future ones. 

Don’t Be Shy

Everyone has their own reasons for being a part of the triathlete community… the keyword here being community. Don’t be afraid to chat with your fellow everyday athletes once the race is done. For the most part, people are excited to share their experiences, along with tips and tricks for helping fellow racers. 

So keep an eye out- not in a creepy way- but in a “ooo that looks like something I might need to add to my routine” or a “how’d they make that look so easy” way. Look for friendly faces that might look like they have something to share. Or, for someone that seems like they might have lots intel on the latest and greatest tri tech must haves. 

Asking others is also a great way to find out what you can expect from other races. Race reviews are a fantastic way to identify elements of a race that you can expect to encounter, but newfound friends can also give you the rundown on their past experiences.

Learning from someone else’s journey is truly one of the best ways to gather life experiences without having to make your own mistakes and learn the hard way. And, you get to make a new friend. It’s a win-win situation. 

Accept Less Than Perfection

This is one of those life lessons that just applies across the board. It’s one of those things we learn in kindergarten, but we so often forget. Even if it’s your 100th triathlon event, it’s almost a given that not everything is going to go according to plan- there might be a *gasp* mistake or two. 

So while you’re preparing yourself physically for each event, give yourself a little mental prep, too. Yes, you of course want to strive for your own version of perfection. A personal best should always be your goal. But, allow yourself to at least acknowledge the fact that you might not be the best at everything, then put that thought away and move on. Don’t dwell on it, just have the thought, then let it go. 

Once you allow a thought to pass through, you don’t have to worry about it creeping up at a really inopportune time, like when you’re trying to get out of your wetsuit- that’s never an ideal time to think about anything else!

Aim to Be Organized

Organization is key. And you don’t know how valuable organization is until you’ve lost it. So think back to moments from your most recent race and decide where you could have prepped better and been more organized. Naturally, there are things that pop up that you just can’t avoid, especially at events with hundreds of people. 

But, anticipating where these mishaps can occur, and being more prepared will only help you next time. Take some time to look back at your most recent race, or even past few races, and write down places where you feel you could’ve benefitted from more organization. 

Here are a few actionable steps you can take to be more organized:

• Practice your transitions with different equipment arrangements, just in case something gets bumped or isn’t exactly how you left it. A transition mat is a great transitional tool to help you stay organized. 
• Keep important belongings close during your open water swims with a swim buoy + dry bag combo. It’s tricky to keep track of things when you’re racing in different areas, so any equipment like this will help you tremendously. 
• Organize your gear bags the same way every time. Create a system for packing your bag that works for you, and stick with it. It’s also helpful to have a checklist that goes into your bag so you can ensure all the necessary things make it where they need to go. If you’re a visual person, take a photo and leave it in your bag so there’s no question about where things belong. 

Expect the Unexpected

This goes without saying, but it’s also one of those things that feels like it can’t be said enough. You’re not doing this event in a vacuum, with no other people around. And even if your event is indoor, there are still elements that can (and will) impact your race. 

Here are just a few things that most triathletes experience at some point, so just knowing they might occur can help lessen the impact:

• Dizziness: this can happen any time, but it most frequently occurs after the swim. Pay attention to how you’re feeling and get help if you need it. 

Wrapping Up

Think of each race as a learning experience that will ultimately prepare you to do a little better in the next one… how much improvement you make is up to you. The tips we listed above are things we’ve picked up along the way, and we’re sharing with the hope that these will help you do better on your next race.

Targeted massage therapy is one of the best ways to treat your muscles after an intense workout. But, it’s also an effective method for preventing muscle soreness overall. The bottom line here, you need a percussion gun in your life. 

Our brand new, Pro Percussion Gun is a highly portable tool that allows you to treat your muscles with percussion therapy. We created this percussion massager to prepare muscles before a workout but also enhance recovery efforts post-workout. It can also be used at any time to treat regular muscle soreness.

The Pro Percussion Gun is customizable and made to fit your recovery needs. If you’re interested in adding percussion therapy to your recovery efforts or in learning more about why percussion guns are the next best thing, you’ve come to the right place! Keep reading for our guide to the new Pro Percussion Gun. 

Why Percussion Therapy Works

Your muscles work hard for you. Sure, they complain sometimes, but for the most part, they treat you right. The occasional massage or foam roller or cupping session does work wonders, but regular myofascial treatments keep muscles loose. This means less injury risk during your workouts or races, and even less strain from everyday activities. 

Percussion therapy with a percussion gun uses quick, tapping motions with varying pressure and speed to target specific muscles and connective tissue. Because percussion guns are small, handheld devices, you can pinpoint exact areas that need help and really zero in on just that spot. 

Just a few minutes in affected areas can relieve tension and tight muscles. But, when used properly, a percussion gun can also activate muscles before any activity. Again, injury prevention… It's a wonderful thing!

Percussion guns also work to increase blood flow. This is indeed a huge benefit for pre-fitness warmups, but also just great for overall wellness. Increased blood flow is always a good thing! Proper blood flow promotes a healthy heart and prevents diseases. 

How to Use a Percussion Gun

Remember, you’re adding percussion therapy to your existing routine. It shouldn’t replace your usual stretching or other components of your pre/post workout priming or mobilization. When you use the right percussion gun you can reap all the benefits in right around five minutes of treatment. 

Generally, 30-60 seconds is the right amount of time to spend on each area before or after (or both) your workout. You don’t want to spend too long in one spot, that’s just going to add soreness. But, not enough time won’t have the same benefits. It’ll be up to you to find the sweet spot in that timeframe. 

Of course, areas that are more sore will require a little extra time, while those that are just needing a quick once-over won’t need nearly as much time. But no less than 30 seconds, no more than 60, is a good rule of thumb. Once you’ve used your percussion gun a few times you’ll get used to the feeling and you’ll be able to adapt your routine accordingly. 

Post Workout Percussion Treatment

Your muscles just got a heavy dose of oxygen during that last workout, so when you stop, they’re not receiving the same flow… and they don’t love that. Keep your muscles happy with just under a minute of targeted percussion therapy to each major muscle area. This keeps the oxygen coming, so muscles can recover in their own time. 

Pre Workout Percussion Treatment

Muscles are tight before you work out, especially in cold weather. You probably have already learned the hard way, that tight muscles lead to lots of soreness down the road, and worse, even injuries. To prevent strains, sprains, and other soreness, work your muscles with a percussion gun. For pre-workout percussion treatment, stick to a shorter time frame. 

When Not to Use a Percussion Gun

If you’re already injured, don’t use a percussion gun without checking in with your doctor. Also, this might go without saying, but skip any areas that have burns, scrapes, cuts, or even bruises. Because, ouch! Percussion guns deliver quick little jabs to the area, and that would not feel nice. It can also add more time to your recovery mission, so just don’t do it. 

It’s also important to not overuse your percussion gun in one area. This will add more muscle pain, something that we’re trying to avoid in the first place. 

Using the Pro Percussion Gun

Taking your percussion therapy on the road has never been easier, thanks to our Pro Percussion Gun and its long-lasting battery life. Just finished your morning swim? Your Pro Percussion Gun fits right in your gym bag. Wrapped up your fifth tri for the season? The Pro Percussion Gun doesn’t need a cord and outlet to start the recovery process. Done running errands with the wild kids? You guessed it… just keep your Pro Percussion Gun in the car for a few minutes of much-needed R & R. It truly is a tool for everyone to use anywhere!

Many percussion guns have a couple of settings to choose from, but our’s has six settings. Yes, six! You can customize your percussion treatment depending on what you need at that very moment. Post-race recovery might call for a higher setting, while your nightly calf massage might need something a little more gentle. With the Pro Percussion Gun, you’re fully in control. 

Inside the travel case that comes with your Pro Percussion Gun, you’ll find six interchangeable heads for your percussion gun. These are easy to swap out and use to deliver a more targeted hit. This percussion gun has a 12 mm amplitude, so you can access deeper points or more broad areas when you swap out the heads. 

Add Percussion Therapy to Your Fitness Routine

It might feel like seven days of training is the best way to reach your goals, especially for those of us tri-minded athletes. We’re a busy breed- it’s hard enough to rest our brains, let alone our bodies, right?! Taking a day off just doesn’t seem like an option. And during tri season- forget about it!

Including at least one regularly scheduled rest day in training, routine isn’t just a dedicated 24 hours to snacking, sleeping, and binge-watching tv. Seasoned tri vets know that’s just about the quickest way to undo months of work. However, including a full day of carefully planned rest, i.e., an actual “rest day” is an essential piece to your training program. 

Whether you’re a new everyday athlete that’s looking for a little guidance on the whole rest day situation, or you’ve done countless tris and you’re working with a coach, but want to boost your rest day plan, you’ve come to the right place. Keep reading for our 6 tricks to help you create the perfect rest day- just stick around!

Understand the “Why” Behind Rest Day

So you know you should be resting… but why exactly is that? It might seem like seven days a week isn’t really enough to achieve your goals as it is, so why should you dedicate one of those to resting? The answer is simple- science says a rest day is one of the best ways to ensure you reach your goals while keeping your body (inside and out) in great shape.

Here are a few key reasons why a rest day is not an option, it’s a requirement:

• Prevent injury. 
• Give your brain a chance to catch up. 
• Avoid the plateau. 
• Catch up on sleep. 

Not allowing yourself to focus on each of the above reasons will eventually set you back in your training program, ultimately affecting your overall goals. So don’t test your limits. Add a rest day to your routine!

Know the Difference Between a Recovery Day vs. A Rest Day

Recovery days, although equally as important as rest days, aren’t exactly the same thing. Recovery days are structured to help you recover after a long stint of hardcore training, or after an event. 

They’re also not usually just a day, they’re usually an entire recovery period. And these need to be planned very carefully with your coach. 

Rest days are exactly what they sound like- rest. No workouts, no timed anything, just strictly resting. But stay tuned for more on recovery days, we’ll have more to say about that in a post further down the road, because we know our way around a recovery routine, too.

Change Your Rest Day Mentality 

For some of us, rest just isn’t really a thing. This is where you need to pivot and work on changing your focus just a bit. Instead of thinking of a rest day as a wasted day of training, or a day to do nothing, think of it as a day to train your brain. 

We can all agree that without a fully functioning brain to guide our bodies, our training days aren’t really going to do much good, right? So shift your focus a bit, and think of it as a mental health day. A brain-building day. If we’re giving our muscles dedicated days to grow and develop, surely our brain deserves the same. 

Focus on Rest Day Nutrition

Yes, nutrition should absolutely be a focus every single other day. Your daily meals are already tailored to give your body the fuel it needs for your workouts and training. However, oftentimes during your training regime, you’re focused on balancing your training/work life and nutrition comes in the form of what you can eat on-the-go, or even prepare ahead of time. 

We can’t tell you exactly what to eat, that’s a very personal plan that you have to discuss with your trainer or other medical professionals. This is all very dependent on where you are in your training vs. fitness goals process.

When rest day rolls around, take the time to prepare your meals with the thought and intention you don’t get to deliver on your most busy days. You know… slow your roll just a bit. Enjoy the process. Even if you’re not a self-proclaimed home chef or foodie, there’s something still very therapeutic about going through the motions of cooking. Smell the smells, find joy in the measurements, and just be present with your rest day nutrition.

You can also take your rest day meals a step further and find local restaurants and cafes that serve the food you’re looking for. Try something new! You never know where your next favorite rest day meal might pop up. 

Up Your Rest Day Technology Game

While you’re having a brain-building day, your muscles should be indulging in all the best relaxation tools to make the most of their time off. Take advantage of some of the new recovery tools available to help take rest day to a whole new level. 

Percussion Guns

These fantastic therapy tools are meant to provide targeted muscle therapy for immediate relief from tight muscles. They can also be used to activate muscles before a workout- so a percussion gun isn’t just a rest day thing. 

Choose a percussion gun that has highly customizable settings, so you can easily transition from rest day to training day. Also, percussion guns with multiple attachments will be your new best friend. This helps ensure you’re able to be as accurate as possible with your therapy.

A percussion gun with long battery life is another absolute must. Rest day is a great time to take advantage of getting out and about and absorbing the sites in your hometown, so being able to take your percussion gun with you just makes the whole day that much better. 

So where can you find a percussion gun that checks all of these boxes? It sounds like a unicorn, just impossible to find! Until now… our Pro Percussion Gun does all the things! Not to mention, it comes with an Ironclad 2-year protection you already know and love from Speed Hound. 

Recovery Systems

Dynamic compression therapy is one of the best ways to take advantage of your rest day time, and to pack as much recovery into these days as possible. And you can do it in your own home!

Our Pro Performance Recovery System provides on-demand, dynamic air pressure that massages your legs after workouts so you're fresh and ready to take on tomorrow… keyword being tomorrow, because today is a rest day, remember?

You can make your rest day a state-of-the-art event with either of these tools. When you add either of these- or both- to your rest day routine, you’ll never question rest day again. Ever.

Decide on the Best Rest Day Frequency

This is another one of those things that you should talk to a professional about before you commit. Usually, one day a week is a good rule of thumb for adding a rest day to your routine. But, you might need to ramp that up, or scale back, depending on a few different factors. 

When you chat with your coach or doctor about how often you should be taking a rest day, be prepared to consider the following: 

• How long have you been training?
• What’s your fitness level at that very moment?
• Health history, including any potential hereditary issues or underlying medical conditions.
• Your overall physical health… and mental health!
• Do you have any outside stressors that could impact your training?
• How often are you training?

Of course, these are just a few things to consider. Medical professionals and trainers will guide you through the process and gather plenty more information, but these are usually a few standard things to think about. 

It’s also worth noting here that you have to be 100% transparent and honest with disclosing this information to your team. It’s truly the only way to make sure you’re going to get the safest plan that works best for you. 

Final Thoughts

See?! That wasn’t so bad! Rest doesn’t have to be a four-letter word! Once you change up your rest day mentality and focus on the active parts of what happens during these recharge days, then you can start to reap the benefits.

Menlo Park, CA (May 19, 2022)- Speed Hound has officially joined forces with Skid Row Running Club to support athletes as they participate in upcoming events, as well as their journey toward a positive future. Speed Hound’s focus on helping everyday athletes achieve the impossible is the perfect supplement to Skid Row Running Club’s mission: to use the power of running, cycling and triathlon to improve the lives of those who are at risk of homelessness and addiction.

Skid Row Running Club is an organization that goes far beyond running together a few times a week, they serve as a resource and family for all of their members. Tracy Hunt, a representative for SRRC, is incredibly grateful for the collaboration ahead. She’s thankful for both the financial support and cycling equipment Speed Hound will provide. As Tracy mentioned, SRRC’s members don’t have access to some of the necessities for their upcoming triathlon and other events, so Speed Hound’s support is crucial. 

Speed Hound is looking forward to joining Skid Row Running Club as a partner in helping club members realize their goals and conquer drug and alcohol addiction, with both equipment and financial aid. In May, about twenty members of the club will be embarking on a 500 mile bicycle ride from Grand Canyon to Santa Monica where donations from Speed Hound will be put to good use.

“I started Speed Hound as a brand that is focused on achieving a double bottom line - doing well and doing good.  This partnership with Skid Row is a significant opportunity for us to do good.  Everyone can use a second chance and Skid Row is making a huge difference at the local level through athletics.” said Sam Chi, Founder and CEO of Speed Hound. In addition to the recovery system, Speed Hound will be outfitting all Skid Row Running Club members with technical cycling apparel and supplies- everything from tires to tools to nutrition. These athletes will be the first to have access to Speed Hound’s Pro Percussion Gun, a product that launches to the public on May 23rd.

You can show your support of Skid Row Running Club by clicking here to shop Speed Hound’s line of custom apparel where proceeds will benefit the club. You can also click here to donate directly to SRRC. 

About Skid Row Running Club 

Members of Skid Row Running Club gather on Monday and Thursday mornings bright and early to hit the streets of Los Angeles with a purpose beyond running. Each meaningful trek brings a sense of togetherness, while runners encourage one another and form a deep sense of camaraderie. Since Judge Craig Mitchell founded this organization way back in 2012, the group has positively impacted thousands of lives. Skid Row Running Club is also a resource for members, beyond running. You can learn more about the story behind the club through the award winning documentary Skid Row Marathon.

About Speed Hound

Founded in 2016 by Ironman triathlete and physical therapist Sam Chi, Speed Hound is a California-based sports performance company with a mission to unleash the potential of everyday athletes by providing professional quality products at accessible price points.

Over 100,000 customers trust the broad categories of Speed Hound products, including recovery tools, performance apparel, and swimming and cycling equipment. The flagship recovery product is the Pro Performance Recovery System, which accelerates muscle recovery through dynamic compression in a package that is highly customizable and easy to use.

This system is used by professional athletes, physical therapists, chiropractors, athletic trainers, coaches, teams, and of course, everyday athletes. Visit the Speed Hound website for more information and be part of our journey by following us on Instagram.

Photo credit: Pactimo/Adam Pawlikiewicz Mesa

Menlo Park, CA (May 15, 2022)- Speed Hound is looking forward to playing the supporting role in their emerging partnership with USMES. This collaboration is in the early stages, but the ideology behind both companies aligns perfectly, making this collaboration a natural fit.

“Recovery and rehabilitation keep our active duty and Veterans Fit for Duty and Fit for Life,” said USMES Executive Director Mandy Midgett. “We are thrilled to partner with sports recovery leader Speed Hound and offer their Pro Performance Recovery System and accessories to our hard working military members.”

In the weeks ahead, Speed Hound will be working with USMES to support current, retired, and veteran members of the US Armed Forces that have chosen to participate in the program. USMES started in 2009 as an elite cycling team but has since blossomed into the multi-sport recreational, club, development, and athletic program that it is today. 

Photo credit: Pactimo/Adam Pawlikiewicz Mesa

Recognizing that 75% of USMES members have some type of disability (including invisible disabilities like PTSD, TBI and hearing loss) USMES integrates wounded and non-wounded team members into a cohesive community of fitness advocates. And, more than 51% of USMES members are currently using endurance sports for rehabilitation from serious injury. This means that recovery is an absolute must for USMES teams, and Speed Hound is beyond prepared to lend their support. 

Sam Chi, founder of Speed Hound, plans to contribute a portion of affiliate sales to USMES to further support services provided to member athletes.

About US Military Endurance Sports

US Military Endurance Sports (USMES), a division of American Servicemembers Amateur Sports (ASAS) Inc, is a non-profit 501(c)3 organization chartered to support amateur athletes, endurance sports education and activities for current, retired, and Veteran members of the United States Armed Forces. The mission of USMES is to promote endurance sports as part of a healthy lifestyle to active and Veteran members of America’s Uniformed Services. usmes.org, facebook.com/USMES

About Speed Hound

Founded in 2016 by Ironman triathlete and physical therapist Sam Chi, Speed Hound is a California based sports performance company with a mission to unleash the potential of everyday athletes by providing professional quality products at accessible price points. Over 100,000 customers trust the broad categories of the Speed Hound products which includes recovery products, performance apparel, swimming and cycling equipment. 

The flagship recovery product is the Pro Performance Recovery System which accelerates muscle recovery through dynamic compression, in a package that is highly customizable and easy to use.  This system is used by professional athletes, physical therapists, chiropractors, athletic trainers, coaches, teams, and of course, everyday athletes.  Visit the Speed Hound website for more information and be part of our journey by following us on Instagram.

Menlo Park, CA (May 10th, 2022)- There’s a new dynamic duo in the pro cycling world, with Speed Hound partnering with DNA Pro Cycling as the recovery sponsor. DNA Pro Cycling heads into their 10th year as a women’s cycling team, with continued cycling success in road, gravel, and mountain bike races.

The 11-woman transcontinental squad has riders from five different countries, including New Zealand, Mexico, Canada, Colombia, and the United States. While the DNA team makes their way through the 2022 season, Speed Hound will be at every finish line, helping these athletes recuperate with on-demand, dynamic air compression via the Pro Performance Recovery System. 

Catherine Fegan-Kim, co-owner of DNA Pro Cycling, is looking forward to partnering with Speed Hound: 

“Our riders love the addition of Speed Hound boots to our team’s travel gear! We have a lot of multi-day events (such as UCI stage races) where we use the boots at the end of each day to increase blood flow and reduce muscle soreness. We also have a lot of one-day events where we fly in, race, and then fly out the next day – the Speed Hounds boots are essential to speed recovery and help keep the legs loose on travel days.” 

There’s no question that the women of DNA Pro Cycling are familiar with the daily grind that comes with professional cycling, so maximizing recovery efforts is an absolute must. Using compression boots to encourage blood flow and increase circulation helps reduce muscle and joint soreness while preventing future injury.

Speed Hound is focused on making top-tier, state-of-the-art recovery systems accessible to all athletes, whether they’re on the road or at home. Riders with DNA Pro Cycling travel worldwide, racing in Harlem, NY and Ardeche, France… and just about everywhere in between. The size and durability of Speed Hound’s recovery system make it an ideal travel companion for the DNA Pro Cycling team as they navigate the globe.

The Speed Hound recovery system comes in various sizes for a more customized fit, making it the ideal choice for an entire team. Because the ProPerformance Recovery System offers more adjustable settings than other models, each rider will be able to experience the full benefits from the recovery system tailored to her individual recovery needs. From increased circulation to a boost in muscle restoration, DNA Pro Cycling athletes will have access to the full system, including compression boots, as well as hip and arm attachments.

According to Sam Chi, founder and CEO of Speed Hound Endurance, the partnership with DNA Pro Cycling is a perfect fit:

“Our partnership with DNA Pro Cycling is a match made in heaven. Our recovery products are designed to meet the demands of the most extreme use cases, including professional multi-stage cycling races that these women are participating in. I look forward to seeing the team build on a successful season in 2021 with over 20 podium finishes.”

About DNA Pro Cycling

DNA Pro Cycling is currently in its 10th year as a women’s cycling program. Founded by female racers wanting to support each other in domestic racing, DNA has since grown into a UCI international team with the ongoing mission to promote a positive impact on women’s competitive cycling. The team races road, gravel, and mountain bikes.

About Speed Hound

Founded in 2016 by Ironman triathlete and physical therapist Sam Chi, Speed Hound is a California-based sports performance company with a mission to unleash the potential of everyday athletes by providing professional quality products at accessible price points.

Over 100,000 customers trust the broad categories of Speed Hound products, including recovery tools, performance apparel, and swimming and cycling equipment. The flagship recovery product is the Pro Performance Recovery System, which accelerates muscle recovery through dynamic compression in a package that is highly customizable and easy to use.

This system is used by professional athletes, physical therapists, chiropractors, athletic trainers, coaches, teams, and of course, everyday athletes. Visit the Speed Hound website for more information and be part of our journey by following us on Instagram.

Quick View

A very hard course with magical scenery. There are two transitions, with the swim start at San Hollow located about 20 miles from T2 and finish. The bike is hilly and culminates in a ride up the fabled four miles up Snow Canyon and then a descent for about 9 miles to the finish. The non Worlds run course was an out and back that included some long slow inclines and some punchy hills.

The city is incredibly welcoming and the race finish/IM village is centrally located. The weather was exceptional for the May race (perhaps a bit warm for some people, but I live in a hot climate). The 70.3 Worlds weather was really crazy where it went from mild, to windy and stormy, and then to sunny and warm all within 7 hours. It is a Saturday race and that can be very popular with people. 

Setting: 5/5

IM Village/Finish line/T2 are located in downtown St. George, Utah and it is an idyllic setting. The community really embraces the race and seem to genuinely be happy we are there invading their city! They have wonderful restaurants. Two of my favorites that are right near IM Village are the Bear Paw Cafe (breakfast and lunch) which has good food and great coffee and Twisted Noodle Cafe (lunch and dinner) which has fantastic healthy options. For both races, I stayed at a hotel that was about .75 miles from IM Village and it was great to just be able to walk everywhere. There are tons of options to stay and eat just within two miles of there. There is a large park area right at IM that is perfect for children to run around in. They have a splash pad area, a lot of grass, and a carousel to keep kiddos occupied while you check in and buy merch! The lone downside is it is about a 25 minute drive to get to Sand Hollow State Park where the swim is, but that really didn’t bother too much as it was logistically easy to get there for practice swims and for bike gear drop off at both races. The scenery everywhere is remarkable. I’ve never raced in a prettier setting.

Weather: 3/5 

It was warm at the race in May, with my Garmin showing a low of 63 and high of 90. With it being a dry heat, I don’t remember feeling like it was very hot. There was some wind, but it was more refreshing than anything else. I touched upon the weather at Worlds already, but it is worth noting that it hadn’t rained in St. George for 4 months leading up to that race in mid-September). The wind on that day, after the storm front came through, was really strong. Living in North Texas, I’m used to it, but it was still unpleasant for the most part. The challenge came with wet roads and the wind gusts, especially on the bike descent from Snow Canyon to T2.

Swim: 5/5 Wetsuit legal 

Sand Hollow is the most beautiful setting I have ever swam in. The water is clear and refreshing and there is a lot of space to move on the course. I never felt swam over in either race. The water was cold at the race in May, coming in at 62 degrees. If you are not used to swimming in cold water, I would STRONGLY recommend doing as many pre-race practice swims at Sand Hollow as possible. I did two short practice swims there, mostly for cold acclimation, and had zero issues on race morning. A lot of people can get headaches or lose their breath in very cold water once they dip their heads in. If this is you, take the time to go and get used to the water. The swim in and swim out was well organized and there were tons of volunteers. There were no wetsuit strippers as those seem to have disappeared in these COVID times. The course itself is a basic, keep the buoys to your right, make a right turn, make a right turn, keep the buoys to your right, and then exit. 

Transitions: 4/5

Transitions were large and well organized. Split transitions seem to be more common these days and I’m getting to like the fact that they require you to pare down and be efficient. Your bags (and everything needs to stay in the bags) are with your bike in T1 and they are hanging in your spot at T2. My only complaint is that the transitions are long in that you have to walk/run pretty far to get to your things and get out.

Bike: 5/5

No one would ever describe this bike course as flat! You are either going uphill or downhill with very little flat portions. I found that most of the hills were quite manageable and made for a very enjoyable ride as you are always challenged and that keeps your head int he game. It isn’t easy, but I also didn’t find it outrageously challenging. As someone who doesn’t have the opportunity to train on hills, the course was doable for me although not ideal to perform at my highest level. The roads were really nicely maintained and had a lot of room. I felt safe from cars too. Obviously, the iconic climb is Snow Canyon which, in the 70.3 comes around mile 44. It is approximately 4 miles long and it is a slow and steady climb until you get to the last 500 meters where it gets steep and pitchy. (This is definitely a race where you need to think about appropriate gearing on your bike.) After Snow Canyon, you head downhill the entire time into transition. The road is wide and free of potholes, so depending on your comfort level, you can tuck down into aero and really get some speed. The course is absolutely breathtaking. Even when you are suffering in Snow Canyon, you are surrounded by such natural beauty that it almost makes it okay!

Run: 4/5

This run is hard. There are no two ways about it. However, I loved it in both iterations I did it on. You leave T2 and run 3.5 miles up Diamond. For the regular 70.3 it was a sort of looped out and back once you got to the top of the climb. That out and and back had some very punchy pitches on it, but it also has some flat sections. For the World Championships, athletes went in a double loop course that went up that 3.5 mile climb twice. I preferred the World Championship course despite it being harder. Either way, you are going to bang the heck out of your quads when you are descending. The top of the course was a bit exposed, so you are going to feel any wind and there isn’t much shade outside of being next to a canyon wall. You need to be very judicious about how you burn your matches on this course. 

Finish: 5/5

The finish lines at both of St. George's races were remarkable. A wide, beautiful street with a huge crowd in a beautiful area. One of my favorite finish lines ever.

Family Friendliness: 5/5

This is probably the most family friendly race I’ve participated in. Ironman Village was in a gorgeous expansive park area that even had a small carousel. There was a splash area as well as a manmade stream for kids to play in. The restaurants are all family friendly and there are plenty. There are cute shops along the main road and it is easy to walk around. You can go to the Sand Hollow area and play on the beach as well. Not to mention there are national parks and hiking areas everywhere around there. This is an ideal destination/vacation race for a family

For some that feel the itch to do something insane during their lifetime, an IRONMAN is often a one and done bucket list kind of achievement. For others, it’s a lifestyle. Often planning their vacations and work/life schedules around which race they have coming up next. Always in search of that perfect race, if one does exist. And for a rare few, the challenge of just one in a short time period isn’t enough. 

By setting out to compete in multiple IRONMAN races in short succession; the standard build up, race, and recovery routine is thrown out the window. What is left is a jigsaw puzzle of how to manage your training and recovery for such a monumental task.

But just like any other puzzle, there’s a right and a wrong way to put the pieces together, and a strategy to help you get to the end. Up next, my thoughts on how to scratch that IRONMAN itch, so you can scratch that one off your bucket list… or make it part of your lifestyle!

Make Your Training Routine IRONMAN Approved

Whether your races are 2 months apart or 2 weeks apart, many aspects of a quick turn around between IRONMAN races remain the same. The most direct way to make this challenge a bit “easier”, is to get fitter! Put simply, the faster and fitter you are, the shorter each race is. 

Each person will be different in what is the best way to achieve this, but my general advice here is to hire a knowledgeable coach. Particularly one that has a track record of success with other athletes that have done what you are attempting. 

This can be invaluable to help you manage not only the complexities of getting fitter, but helping you get the most out of each race with proper planning and execution.

How to Race… the Right Way

Once you are set and have the training side of things taken care of, then comes the race itself. I find a shorter taper into the first race helps me, as it allows me to carry some of that fitness past the first race and into the second. 

This can also be tricky though, as you still want to be well enough rested enough for the first race to go well! So managing good nutrition, sleep, pre-race travel and stress is super important here. I’ve made mistakes here in the past with super long car rides and overnight flights leading to poor race results. Just remember that you want to avoid any extra pre-race stress that you can!

Work with your coach to be able to implement a rock solid race execution plan, especially focusing on nutrition. Your body at the end of an IRONMAN where you bonked hard is way more trashed than if you were able to stay strong to the end. 

Make sure to take into consideration the conditions on the day too, as nutrition and pacing demands will vary a good bit here. Ending up in the medical tent because you got super dehydrated is also another way to ruin your chances at a quick turn-around.

Don’t Skip Out on Post-Race Physical Recovery…

After the race, your first priority is recovery. I break recovery down into 3 different categories. The first of which is physical, or muscular, recovery. I’ve never met anyone that wasn’t immensely sore the day following an IRONMAN. The quicker your body can turn around from this, the better. 

There are a couple ways that you can aid your body in recovering from this soreness quicker. My personal favorite is using a compression device such as the Speed Hound Pro-Performance Recovery System. These use sequential compression to encourage blood and lymphatic flow in your extremities, especially in those super sore legs! After an IRONMAN, your body’s ability to do this on it’s own is severely diminished and these will help diminish the soreness and swelling that will otherwise take longer to dissipate.

Other light interventions to keep the blood flowing will also help in aiding recovery, including massage and even light movement. Though these are best to save for the days following the race. The first exercises to ease back into after the race will typically be swimming and riding, with super easy running being the last. 

Once you are able to run with a normal gait again post-race, you’ll know that your muscular recovery is going well. Though it is important to not constantly test this and set your recovery back even further.

…Or Ignore Systemic Recovery

The next type of recovery that can often be overlooked is systemic, which I like to correlate with hormones and the nervous system. There’s no avoiding that you’re a combination of amped up and dead tired at the end of an IRONMAN. 

While it is good to have that post race celebration, you eventually want to make sure you focus on letting your body and mind rest after the race. Eating a high caloric meal is the first thing you can do once the adrenalin starts coming down to give the body what it needs to repair and find a sense of balance. Refueling nutritionally will be very important after putting yourself in such a big hole on race day.

Following that, the most important thing is SLEEP! While you may not be able to sleep very well the first night, make sure to put a priority on restful sleep and even naps if you can in the days following the race. 

Even trying to have your travel back home being a day or so later can really help your body reset a bit post race. This can be the trickiest aspect of recovery as you never fully know when your body is 100% recovered systemically, and I’ve made the mistake of thinking I was ready to race again before my body was fully rested and recovered.

Take Your Mental Recovery Seriously, Too

While your body can be fully recovered and ready to race again, your mind has to be in it too. I’ve had some races that were a mental struggle all day, and at the end, the last thing I wanted to do was think about another IRONMAN. 

So it’s very important to have your mind in a good place and to have others who you can rely on to help lift you up in the low points. This sport is extremely tough and challenging, but we all choose to do it. Probably the most important thing in all of this, is to remember your why. And to let it never stray too far from your mind during the good times and the bad.

Good luck to everyone out there considering this challenge and if you ever have any questions don’t hesitate to reach out! 

Adam Feigh - Pro Triathlete