Pre, During, and Post Race Strategies with REDi
The Importance of Recovery During Training Blocks
When training for an event such as a triathlon, your program typically involves a steady increase in both volume and intensity. As race day approaches, managing recovery becomes just as important as the training itself.
After long hours spent running or cycling, active recovery—like walking or cycling—can feel like the last thing you want to do. REDi Pneumatic compression boots offer a powerful and passive recovery solution. These boots accelerate blood flow and flush out metabolic waste built up during intense sessions. They're also time-efficient, allowing you to recover while catching up on work or relaxing.
Compression boots can be used daily with no known side effects—only benefits. They reduce swelling and increase blood circulation. And where there’s blood flow, there’s the delivery of oxygen and nutrients to muscle tissue, which is exactly what fatigued muscles need.
How Red Light Therapy Supports Training and Recovery
Red Light Therapy (RLT), including Near-Infrared Light (NIR), is another advanced tool in the REDI range that complements compression therapy.
- Before Exercise: RLT preconditions the body by enhancing mitochondrial function and stimulating ATP (adenosine triphosphate) production. It dilates blood vessels and improves oxygen delivery—key elements of a good warm-up.
- After Exercise: Post-session, RLT helps reduce inflammation through cytokine regulation, and supports muscle and tissue repair by stimulating fibroblasts and collagen synthesis.
Daily use is completely safe. You can target specific areas for 15–20 minutes per session, or use full-body RLT therapy for overall recovery and health benefits.
Race Day Protocol with REDi Tools
On race day, especially with a 4:00 a.m. start, it’s often cold and dark—making a proper warm-up even more essential.
Start your morning with 10–15 minutes per side on the REDi AURA 100 Red Light Mat. This session delivers deep warmth from NIR, boosts ATP production, and prepares your cells to perform. Add in static stretching and range of motion (ROM) work for the ankles, knees, and hips during this time.
Within 20–30 minutes:
- Mitochondria are activated
- Blood vessels are dilated
- Oxygen and nutrients are being delivered efficiently
You’ll feel primed and ready before even lacing up your shoes. After packing your gear and doing a dynamic warm-up, you're set for peak performance.
Post-Race Recovery: Stay Ahead of Damage
After a race, adrenaline might mask the fatigue or muscle breakdown initially, but recovery shouldn’t wait.
Your muscle fibres will be damaged and fatigued, craving oxygen, nutrients, and proper circulation. Here’s how to get ahead of the damage:
- Compression Boots: Immediately post-race, they help flush out waste and reintroduce oxygen-rich blood to the muscles.
- Red Light Therapy: Supports tissue repair, reduces inflammation, and accelerates collagen synthesis for structural recovery.
Combined, these tools give you the best shot at bouncing back fast and training again sooner—with less soreness or risk of injury.
Why Daily Recovery Matters
Using REDi’s recovery tools consistently allows you to:
- Train harder and more often
- Recover faster between sessions
- Improve performance steadily without setbacks
This is especially critical in training camps or the final weeks leading up to your event, where marginal gains add up.
Final Word
Recovery doesn’t have to be complicated—or time-consuming. With tools like REDi’s compression boots and red light therapy, you can elevate your performance and protect your body without leaving home.
Check back soon for my next blog post on training and recovery leading up to a half-marathon!
If you have any questions or want a training + recovery template, feel free to comment below or get in touch at hello@redirecovery.com.au.