British Triathlon: Recovery Questions Answered

Dive into an enlightening discussion with Doug Jones, the Health & Performance Director at Red Bull UK and a renowned physiotherapist, as he addresses crucial recovery questions from the British Triathlon Age Group community.

Whether you're striving to maintain speed while ramping up endurance training or seeking strategies to prevent injuries and infections, Doug's expert insights give the details needed for members to transform their approach to recovery and boost performance.

With practical tips backed by years of experience in elite sports, this podcast is a must-watch for athlete determined to enhance their performance and reduce injury risk.

Asking your questions is, Dr Hussain Al-Zubaidi, a passionate lifestyle and wellbeing TV doctor, Age Group competitor and one of this year's British Triathlon Yellow Jersey ambassadors.

Watch the video now and unlock the secrets to superior recovery from one of the best in the field!

Riixo Recovery is a proud partner of British Triathlon, supporting athletes in a sport that demands immense time, energy, and physical and emotional effort. Triathlon isn’t a sport you play at, it takes unrivaled dedication and commitment to compete in the AG field. An injury can swiftly derail an entire season's race plans, making effective recovery and injury prevention crucial.

We received an overwhelming response when we invited questions for a performance expert who works with some of the sport's best who race at the pointy end of the field. Doug Jones, the Health & Performance Director at Red Bull UK, generously took time from his own training schedule for Ironman Nice to answer these questions, sharing invaluable insights and advice with the British Triathlon Age Group community.

How can I maintain speed for short races while increasing training volume for longer races without risking injury? — Katie

Doug: To maintain speed for short races while increasing training volume for longer races, I'd strongly recommend you integrate high-intensity interval training into your regimen. Well structured interval sessions help preserve neuromuscular sharpness and build anaerobic capacity. Complement these with HRV (Heart Rate Variability) monitoring, strategic rest days and lighter training sessions to avoid overtraining and injury. Balancing intensity with recovery is key to sustaining performance across different race distances. Keep this front of mind. If you're only starting to integrate intervals, do this slowly and stay attuned to how you're feeling.

Can I maintain a busy race schedule and still stay competitive? How can I manage training blocks with frequent tapering? — Don

Doug: Our physiologies are all different but maintaining competitiveness with a busy race schedule will require meticulous planning. Focus on periodisation—segmenting your training into distinct phases: base, build, peak, and recovery. This approach allows for focused development and adequate tapering before races. Recovery blocks are non-negotiable; they should be deployed far more often then most Age Group athletes tend to in order prevent burnout and sustain long-term performance. Consistent monitoring of performance metrics helps fine-tune training loads and ensure you stay on track. Don't become overwhelmed by metrics - focus on finding the one or two that are big indicators of how recovered you're feeling.

How much daily recovery time should athletes incorporate, and what are effective recovery practices? — Lewis

Doug: When training load is high, incorporating recovery into a daily routine is essential. Aim for at least 20-30 minutes of dedicated recovery activities such as stretching, foam rolling, or light aerobic exercise. Additionally, integrating micro-recovery moments throughout the day—like short walks or brief stretching routines—can significantly enhance overall recovery. Make high quality sleep and hydration a priority as foundational recovery pillars to support your training. Use recovery tools that easily fit into the demands of a hectic routine rather than those that are a faff and need extra effort or more time. Any recovery practice where the friction is too high will not become habitual.

How can athletes prevent recurrent infections during high load training and racing? — Liam

Doug: Recurrent infections and feeling under the weather is incredibly common. Trying to training through these is something I've been guilt of in the past. To prevent recurrent infections during high-load training, you need to prioritise your immune system support through nutrition and adequate rest. Focus on your sleep and your diet, and ensure you’re getting enough vitamins, particularly vitamin C and D. Monitor your training load to avoid excessive additional stresses, and consider incorporating moderate-intensity activities that stimulate the immune system without overwhelming it. Regular health check-ups and making adjustments to your training plan based on feel and perceived fatigue are sensible.

What exercises can prevent calf strains and other lower leg injuries? — Tom

Doug: Preventing calf strains and lower leg injuries involves specific strengthening and mobility exercises. Focus on calf raises, eccentric heel drops, and toe-tapping exercises to build strength and resilience in the lower legs. Incorporate dynamic stretching and mobility routines targeting the calves and Achilles tendon. Regularly assess and adjust your running mechanics and footwear to support lower leg health. Proactive injury prevention strategies, including proper warm-up and cool-down routines, are critical.

Are you working on your recovery?

Let us know what you are doing to improve your recovery and boost performance. Leave a comment below if you wish or message us with any questions - we'll see if we can tempt Doug back for a Round Two!