Recovery Workouts - Why Take It Easy? | Triathlon Training Explained

Sometimes you need to take it easy! This might sound strange when you are training for your next triathlon but the recovery workout should not be underestimated.
Subscribe to GTN: gtn.io/SubscribetoGTN
Check out the GTN Shop: gtn.io/iK
In association with TrainingPeaks.
The importance of recovery can not be emphasised enough. In order to improve, you need to stress your body with training and then let it recover as this is when it adapts and gets stronger (known as super-compensation).
We have covered various approaches, the importance of rest and good nutrition in aiding your recovery but sometimes, light training is the answer. Some of your swim, bike & run training sessions should come under the 'active recovery' umbrella. Watch the video as Heather explains what it's all about!
If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍
Submit your content here:
upload.globaltrinetwork.com/
If you'd like to contribute captions and video info in your language, here's the link - gtn.io/iJ
Watch more on GTN...
📹 Triathlon Training Explained Playlist - gtn.io/TTEPlaylist
📹 Top 6 Ways To Recover From Your Next Triathlon - gtn.io/TriRecovery
Music - licensed by Epidemic Sound:
9th Power - Henyao
Avinam - Valante
Enzo - Jones Meadow
Snohog - Vaxla
Willow Trees - Guustavv
Photos: © Triathlon / Getty Images
The Global Triathlon Network (GTN) is the best triathlon KZbin channel, with videos for anyone who loves triathlon: from seasoned Ironman racers to first-timers - and everyone in between.
With the help of our pro and Olympic medal winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:
How to swim, bike, and run faster with expert knowledge
Beat your PB with record-breaking expertise
Get the best from your bike and gear with pro-know-how
In-depth, entertaining features from the heart of the sport
Chat, opinion and interact with us across the channel and on social media every week
Join us on KZbin’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete.
Welcome to the Global Triathlon Network.
Thanks to our sponsors:
Assos of Switzerland clothing: gtn.io/Assos
BMC Switzerland: gtn.io/bmc-bikes
Canyon bikes: gtn.io/canyon-bikes
Cervelo bikes: gtn.io/cervelo
Continental: gtn.io/continental
ENVE wheels: gtn.io/ENVE-wheels
KASK helmets: gtn.io/kask
ON Running: gtn.io/On-Running
Orca: gtn.io/Orca
Park Tool: gtn.io/parktool
Polar: gtn.io/polar
Profile Design: gtn.io/profiledesign
Quarq power meters: gtn.io/quarq
Roka: gtn.io/roka
Team Bath: gtn.io/TeamBath
Vision wheels: gtn.io/vision
Zipp wheels: gtn.io/zipp
Zwift: gtn.io/zwift
KZbin Channel - gtn.io/KZbin
Facebook - gtn.io/Facebook
Instagram - gtn.io/Instagram
Twitter - gtn.io/Twitter
Google+ - gtn.io/GooglePlus
Strava Club - gtn.io/stravaclub
GMBN Tech - gmbn.tech/subscribe
GCN Tech - gcntech.co/subscribe
EMBN - embn.me/subscribe

[@gtn]

How often do you include recovery workouts in your training plan? Let us know in the comments below 👇

[@lisapet160]

More frequent than loading sessions :) , as 80/20 concept demands. Most my commutes are recovery rides or include recovery walking, including commutes by car :).

[@irenahess2096]

Yoga at least once a week, and walking my dogs

[@debaetsstevie]

All training are recovery 😋

[@ianpovey6331]

Mondays are recovery day in this house

[@washedup_adventurer]

That double-take when GTN uses B-roll footage of your favorite daily run route when you live on a different continent!!!!!! Wooooo!

[@heatherfell_oly]

If only we were in the sunshine right now.

[@miken1463]

Whoa taking my time on my ride. Floating on my back between easy laps looking at the hills. Taking a walk and stopping to look at the flowers.

[@MADDOGMAPPERS]

Really helpful Heather and GTN!

[@phillwhitlam6999]

Great video Heather. really easy to understand and some great tips I will take on board.

[@heatherfell_oly]

Thanks Phil, glad it was helpful.

[@79devo]

Excellent. I’m spending much more time on recovery and it’s proving beneficial.

[@gtn]

Wonderful!

[@jonathanzappala]

I remember back when I first got a heart rate monitor in 2009 and found out I was running to hard on the easy days.

[@polarisb518]

Very informative video! What I failed to understand is whether you are referring only to post workouts recovery or also to recovery weeks in training blocks (doing 3 weeks load and 1 week recovery).

[@loulew07]

Being newly retired and 61yrs young I train for my future , not looking in the rear view mirror . So I take 8 hrs to get in a good 2- 3 workouts in . And training at 80% HR or less I can train daily , but cut back miles or time . And train never in a rush .

[@greengonzonz]

Hey team, you've hit this one out of the park. 👍👍👍

[@heatherfell_oly]

Thank you, was a great team effort as always.

[@Timber1187]

Great video, easy thumbs up 👍

[@heatherfell_oly]

Thank you Dave.

[@cs-kd9tp]

Recovery rides are hard. I don't like getting passed. Did a peak ride on Zwift yesterday, so was going to do a recovery ride today. Don't like getting passed so ended up doing only half the ride at peak today, and I wonder why I have fatigue issues.

[@charlesfortin2281]

I have the same issues, especially on Zwift. When i see sprints or short climbs I always want to top the leaderboards even when I’m supposed to be doing endurance rides. I feel so stupid every time, it just jeopardizes the rest of my workout

[@cs-kd9tp]

@@charlesfortin2281 I know I turned away from the sprint because I knew I'd want to go all out.

[@ffmdotcom]

let them pass...I dont get why some people are so obsessed with the whole getting passed situation...you are doing a specific workout not a race...focus on the key of your workout otherwise you will never get to what you are aiming for. For easy runs and rides focus on your breathing and get into a meditative state - let others pass...you know you are not putting out 100%...and during a race you can make use of good preperation and crush the others

[@heatherfell_oly]

At least you realise, that is half the battle.

[@cs-kd9tp]

@@ffmdotcom ​I used to see it as competitiveness. As I get older I see it as a side effect of ADD. Impulsive and less goal oriented, plus like the high from riding hard. I can only speak for myself, but that is why I am so obsessed with not getting passed. Yes, recovery rides are a time to work on patience, advice my wife has been giving me for 30 years ; ). Why is she always right?

[@daniellalinde578]

On the bike, how often would you do those "hard" 10 seconds? And how hard (FTP%) should they be?

[@emilywellington6092]

It is simple, listen to your body!

[@SCTA]

@ 1:27 there is a clip of a female athlete running in Santa Cruz. Who is that athlete and where can I find the full video?

[@elvyskennethmiguel8817]

Should i need recovery SBR if my sched has 48hrs in between each discipline?

[@Tri_AgainProject]

I just follow my training plan the best I can.

[@gtn]

Does your training plan include any recovery workouts?

[@scottgregerson3522]

#GTNCoachesCorner what are “byproducts” in our system after a hard session?

[@JDiHayes]

I schedule at least a recovery swim every week.

[@gtn]

Nice one. You might want to add an easy ride/run if you have done a hard ride/run!

[@ernestbernardalmeida3806]

I suffered different types of injury. From ITB syndrome, pulled hamstring, shin splints, and achilles tendinitis, and the only thing that helped recover was active recovery, combined with rollers then stretching and nice hot shower afterwards for a better blood circulation

[@heatherfell_oly]

Glad to hear you worked out how to recover, hope you stay injury free.

[@bikeanddogtrips]

that is a very complex looking scarf knot you have around your neck, Heather. I think that Alexander The Great would have had difficulty with that. ;)

[@heatherfell_oly]

It's chilly in the UK at the moment, the more layers the better!

[@bikeanddogtrips]

@@heatherfell_oly sunny and warm in liverpool

[@christianpatiu7225]

Is that Tim Don's trisuit at the back?

[@christianpatiu7225]

@Fraser Cartmell really cool! ;-) love from the Philippines :-)

[@williamvardy2753]

I'd say, for recovery, you'd be better off doing a super easy bike ride than a run, especially if the goal is simply to increase blood flow and the impact will cause additional stress and, consequently, potential injury.

[@heatherfell_oly]

It depends what you've done previously and what is tight. Sometimes I feel running loosens me off better than a spin on the bike.

[@garygreen1192]

There is a spiderman look about the photo that opens the video 🙏

[@ljk5708]

Is one recovery session every two weeks enough?

[@TheFrozenFlint]

I'd say you should be doing a few a week? Definitely after a hard session (later in the day/day after)

[@heatherfell_oly]

It does depend what time you have and what intensity your other sessions are. So hard to answer but use the video to help guide you.

[@ljk5708]

Ok thanks, my usual weekly workout consists in 3 runs (5,10,30km), 3 one hour swims and a weekly strength workout (TRX)

[@M3T2W01f]

No butterfly for recovery? ;)

[@heatherfell_oly]

Ha good luck with that one!

[@paulreyes9752]

I am so bad at this!

[@F1tch1c]

What if 3 minutes per k slower - means you are pretty much going for a walk !

[@VanLifeTriathlon]

Then walk! Lots of professional athletes use hiking as a means of active recovery.

[@heatherfell_oly]

My recovery run often becomes more of a shuffle!

[@colmmcdonnell6074]

1st

[@heytreacle]

Ugh, the “OK PELETON!!!!!” woman is so irritating. I bet her unironic daily quota of “LET’S SMASH IT”s is off the chart.