Recovery week is more than just a chance to put your feet up. It’s the ideal moment to evaluate your fuelling habits and make any necessary tweaks. Whether you raced yesterday, last month or simply pushed hard in January, you likely depleted key nutrient stores in the process. Lean into whole foods (like eggs, fish, chicken, beans, and a rainbow of produce) to restore the vitamins, minerals, and macronutrients your body craves.
Why Quality Matters
When your training volume dips, it’s tempting to “reward” yourself with junk food. While an occasional indulgence won’t derail everything, an entire week of pizza, chips, and sugary drinks can leave you feeling sluggish. The goal here isn’t to deprive yourself, but to choose nutrient-dense options that support muscle repair and bolster your immune system. Think salmon with roasted veggies, veggie-packed omelets, or fruit smoothies with Greek yogurt.
Hydrate Like It’s Still Summer (Because It Is!)
Even though you’re not in full throttle build mode this week, the Aussie summer heat remains a factor. Inadequate fluid intake can lead to headaches, fatigue, and longer recovery times. Aim to sip water regularly throughout the day. Don’t wait until you’re parched post-workout. If you’re training in the heat, add electrolytes to one of your water bottles to replace the sodium and other minerals lost through sweating. Keep an eye on your urine colour – pale yellow is a good target.
Fine-Tuning for Future Gains
This recovery period also offers a breather from the mental strain of constant training. Use the extra bandwidth to experiment with nutrition strategies. Maybe you want to test a new homemade sports drink recipe or swap out sugary cereals for overnight oats. Small changes can make a big difference in how you feel once you return to a build week.
Mindful Eating & Moderation
Recovery week isn’t a free-for-all, nor is it a time to crash diet. Strive for a balanced approach that supports your training and your lifestyle. Eat slowly, pay attention to when you’re actually full, and don’t let boredom or stress dictate your food choices. If you do indulge, enjoy it – just be mindful of how often and how much.
Looking Ahead
Remember that a strong body comes from both rigorous training and smart fuelling. By the time you roll into your next build block, you’ll want to be well-stocked in nutrients, hydrated, and mentally recharged. Don’t view this recovery week as “time off” from triathlon. It’s an investment in your future performance. When you toe the line at your next race (or jump into your next hard session), you’ll have the energy reserves to push without hitting a wall.
Enjoy the lighter load, but keep your nutrition game strong. With each well-fuelled recovery, you’re setting yourself up for more productive builds and better race results down the track.
