Train Better and Feel Fresher With Active Recovery!

Good morning everyone,

Our editors were asleep at the wheel on the last edition! Thanks to everyone who gave the heads up on the date of this weekend’s Bill Bone Olympic Triathlon I’ll be attending (April…not March) 😂.

• I’ve also included the back pain relief link that was broken last time. It’s here as well.

In today’s edition:

• 💪 Train better and feel fresher with active recovery!

• ♾️ Can Triathlon can make you younger? Yes! Here’s how.

• 🚴‍♂️ And aero gains that really work!

Thanks for being here.

-Matt Sharpe, newsletter editor

Have a triathlete in your life who can't stop swimming, biking, or running? Fire this off to them. Forwarded from a friend? Sign-up for free.

TRAINING THOUGHT

Train Better and Feel Fresher With Active Recovery!

If you’ve ever seen the term “active recovery” and wondered what it means, you’re not alone! But what makes active recovery different’ than training? And why do the best athletes swear by it? Here’s why 👇

What is active recovery?

Active recovery is a low-intensity activity, like an easy swim or jog, that’s done on a rest day or after a hard training session.

• The goal? Help your body recover quicker!

Why is active recovery good for you?

Active recovery can help you recover quicker, and improve your physical and mental performance by way of:

❤️ 1. Increased blood flow

• Light exercise promotes greater blood circulation.

• This delivers oxygen and nutrients to your muscles and flushes out waste products like lactic acid, and reduces muscle soreness!

🧠 2. Nervous System Reset

• High-intensity workouts activate your sympathetic nervous system (fight or flight mode).

• Active recovery encourages a shift toward the parasympathetic nervous system (rest and digest mode).

• Helps you relax, improves sleep, and reduces stress!

💪 3. Muscle Repair & Inflammation Reduction

• Gentle movement promotes anti-inflammatory responses.

• Increases the activity of certain enzymes and hormones that aid in muscle regeneration.

😌 4. Mental & Emotional Reset

• Low-intensity movement helps release endorphins and dopamine, boosting your mood.

• Active recovery gives your brain a break from performance-related pressures - while still feeling productive.

Light movement can also help cognitive function post-exercise—improving memory, focus, and emotional regulation by supporting brain blood flow and lowering cortisol levels.

But when does active recovery become training?

The whole point of active recovery is to promote recovery and regeneration. If you’re seeing any of the red flags below, you might have crossed the line from active recovery into actual training!

🚩 1. Intensity is creeping up

Active recovery = low intensity. You’re in training mode when:

• Your heart rate consistently goes above ~60% of your max.

• You start to sweat significantly or breathe harder.

• You feel the need to "push" or compete, instead of just move.

Keep your active recovery at a conversational pace, and a 2-4 effort out of 10!

• And if you’re always glued to your pace, you might want to leave your watch at home!

🚩 2. You're accumulating fatigue

Active recovery should leave you feeling better, not more drained.
If you feel:

• Heavier or sorer after your session

• Muscle tightness or joint discomfort

• Like you’re stacking on more fatigue...

…then you're probably shifting into training territory!

🚩 3. Volume is too high

Even low-intensity work can become training if the duration or volume is too much:

• 90 minutes of “easy” cycling? Probably not recovery anymore.

• Back-to-back “active recovery” days with long sessions? Also edging toward training.

What does an active recovery session look like?

Keep the session short - anywhere from 20 - 45 minutes is perfect for active recovery!

• 🏊 If you’re swimming - it might be a simple 30’ session with a focus on performing well on a specific drill or two.

• 🚴‍♂️ Or if you’re cycling - it might be a 40’ easy ride at <55% of your FTP.

• 🏃 And if you’re running, it might be a 25’ easy walk/run!

Now get out there and recover - but not too hard!

FAVORITES

♾️ Save your years: Endurance training is clearly healthy, but apparently it can also make you younger?!? Turns out triathlon training can help turn back your biological age. But what exactly does that mean? And how many years can you gain? Find out here. [Triathlete]

🚴 Real aero gains: Holding 40km/h (25mph) while using the least power output? It’s the latest aero challenge! But what actually makes the most difference? Disc wheels? Aero calf sleeves? Something else? The fascinating results here! [GTN]

😩 Back pain relief: If you’ve suffered from back pain you know just frustrating it can be for your training and overall quality of life. So what treatments can actually help your back feel better? Sadly, according to this article, there aren’t many effective options- except for this one! [New York Times]

🏊‍♂️ Your new swim workout: Want to improve your swim but don't know where to begin? Technique work, efficiency, and great workout structure is the place to start! Designed by a lifelong coach and the fastest swimmer in long course triathlon, these workout plans are detailed oriented, engaging, and will help swimmers of all levels improve their swim! Monthly coaching is also available.*

⌚ Subscription situation: Garmin recently unveiled its latest product, Garmin+. But are the features Netflix worthy? Or is this subscription service more like Quibi? Read the detailed break down here! [DC Rainmaker]

🏜️ Saharaman Triathlon: Sand dunes and the Sahara desert don’t exactly scream ‘triathlon.’ But after reading this incredible story of the Saharaman Triathlon, it might be your next bucket list race! [220 Triathlon]

*Partner post

TEMPO TALKS PODCAST

Is There One Supplement Triathletes Need To Take?

What does “futureproofing” triathlon mean for you.

And will the T100 be able to capitalize on IRONMAN’s broadcast boondoggle?

All this and more in the latest episode of the Tempo Talks podcast. 

Together with The TriDoc, we’ll bring you the biggest stories in Triathlon,

• Training tips to make you faster,

• And breakdowns of the latest in sports science and performance!

Listen to Tempo Talks on Apple, Spotify, and more!

REEL TIME

It was a mechanical game over for Professional triathlete Chloe Lane at IM South Africa. That is until a fellow competitor stopped to give her a hand 👏👏👏

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QUICK NEWS

Collegiate Nationals: It was another succesful edition of USA Triathlon’s collegiate club Nationals. Athletes competed over the Olympic, Sprint, and Mixed Team Relay! [USA Triathlon]

Rest in peace: Our thoughts are with the family and friends of triathlete Audrey Griffin. The much-loved triathlete was found dead in a Central Coast creek. [7 News]

Kilkenny duathlon: All systems are a go for next weekend’s Kllkenny Duathlon. The event will take place on April 6th. [Kilkenny live]

Yee’s opportunity: Olympic triathlon champion Alex Yee will take on his next big challenge - the London Marathon - and he plans on running a jaw-dropping time. [Canadian Running]

Mooloolaba tri: After a Typhoon postponed the iconic race, the athletes were able to still compete in the Mooloolaba Triathlon - albeit a shortend version! 

WEEKEND RACES

IRONMAN South Africa

Magnus Ditlev (GER) and Anne Reischmann (GER) took impressive wins in South Africa and now each lead the IRONMAN Pro Series.

Full race results

TEMPO EXCLUSIVE ARCHIVE

• These supplements will enhance your performance - and they’re legal!

• Why this performance psychologist wants you to celebrate the small wins

• How did Blueseventy redesign its iconic Helix wetsuit? Backwards shorts!

LATEST EDITIONS

• Is fast food good for recovery, plus; a core strength test!

• IRONMAN stumbles while T100 soars, and busy training hacks

• Which pro races matter most this season? Plus: classic breakfast mistakes!