Optimizing Recovery for Runners and Triathletes
Indiana, Indiana Runner, Indianapolis, Recovery, Nutrition, Sleep, Foam Rolling, Rest Justin Roeder Indiana, Indiana Runner, Indianapolis, Recovery, Nutrition, Sleep, Foam Rolling, Rest Justin Roeder

Optimizing Recovery for Runners and Triathletes

Optimize your triathlon performance with essential recovery techniques. This comprehensive guide covers nutrition, hydration, sleep, active recovery, and foam rolling for peak athletic performance. Learn how to refuel with a 4:1 carb-to-protein ratio, rehydrate effectively, prioritize 7-9 hours of sleep, engage in light activities, and use foam rolling for muscle recovery. Discover additional methods like massage, compression, and cryotherapy to enhance your recovery routine. Tailor your approach for optimal results and consult professionals for personalized advice.

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FREE ROADMAP
Justin Roeder Justin Roeder

FREE ROADMAP

Open water swimming presents unique challenges and risks. Prioritizing safety is crucial for every triathlete. Here are my safety guidelines and strategies to ensure a secure and enjoyable swimming experience.

Know the Conditions: Stay informed about open water conditions before heading out. Check weather forecasts, water temperature, and any advisories. High winds and previous rainfall could make OWS more of a riskier challenge.

Buddy System: Never swim alone. Always have a swim buddy or join a group swim.

Floatation Device: Use a swim buoy for visibility and as a floatation device. It provides essential support if you experience fatigue or unexpected challenges, allowing you to take breaks safely.

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Great time On the Hoosier Health Chats Podcast
Indiana Runner, NCAA Division 1 Cross Country Runner, Running Coach, Triathlon Coach Justin Roeder Indiana Runner, NCAA Division 1 Cross Country Runner, Running Coach, Triathlon Coach Justin Roeder

Great time On the Hoosier Health Chats Podcast

Hoosier Health Chats sits down with Coach Justin Roeder. Justin is a renowned triathlon coach based in Indiana, specializing in personalized training for athletes of all levels. With a background as a state champion runner and professional triathlete, he leads Roeder Multisport, focusing on sprint to Ironman distances. His expertise in Indiana running and triathlon coaching empowers athletes to achieve their goals through tailored programs.

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Eric “Pete” Petersen Joins the 2024-2025 Roster!
Justin Roeder Justin Roeder

Eric “Pete” Petersen Joins the 2024-2025 Roster!

We’re excited to see Eric continue dropping times as he balances post-collegiate racing with his full-time role at Caterpillar. His dedication and passion for the sport make him a fantastic addition to our team!

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