Recovery: 10 Essential Tips for Multi-Day Performance

This guide originally came together to support one of our athletes preparing for a 4-day running stage challenge — the kind of event that pushes both mind and body across multiple days of racing.  But whether you're taking on a stage race, a multi-day cycling tour, a back-to-back training camp, or even a weekend of tough sessions, these tips apply far and wide.

Multi-day events demand more than just endurance — recovery becomes part of the race. Managing your body between stages (or hard training days) can make the difference between finishing strong and fizzling out.

Here are 10 of our go-to recovery strategies to help you bounce back quickly and keep your performance consistent across multiple days.

1.  Hydration: Rehydrating after a stage is critical; staying well-hydrated replaces fluids lost through sweat and helps maintain muscle function and circulation.  Start rehydrating immediately post-stage with electrolytes and continue sipping water throughout the day.

Pro Tip:  If you’re low on electrolyte tabs, just add a pinch of sea salt and a squeeze of lemon to water – quick DIY hydration!

2.  Nutrition: Begin refuelling within 30 minutes of finishing your run.  Aim for a carb-protein snack (3:1 ratio is ideal) to replenish glycogen and start muscle repair.  Evening meals should be hearty and balanced – focus on complex carbs, protein, and lots of colourful veg for anti-inflammatory support.

Pro Tip:  Prep snacks or recovery shakes in advance so you can refuel quickly and easily after you finish.

3. Compression Clothing, Warm Clothing: Compression gear can reduce post-run swelling and support circulation.  Also make sure you have plenty of warm, dry layers to change into as soon as possible – make sure you have your warm, dry “recovery outfit” ready before you run.

Pro Tip:  Sleep in compression gear for extra benefit—just make sure it’s comfortable and not too tight.

4. Massage: A light post-run massage can help reduce muscle soreness, boost circulation, accelerate recovery and helps detect any niggles early.

Pro Tip:  Try magnesium gel for extra recovery benefits.

5. Foam Roller: If you don’t have the luxury of a post-run massage, use a foam roller or massage ball to target any tight spots.  Focus on calves, quads, glutes, and feet, using controlled, gentle pressure.  A massage gun is great for larger muscle groups but avoid aggressive pressure on already sore areas.

Pro Tip: Roll slowly and breathe through the discomfort—fast, aggressive rolling can increase soreness.

6. Legs in the Air: Elevating your legs for 10–20 minutes promotes drainage of metabolic waste, reduces swelling, and improves circulation.

Pro Tip:  Stick on your favourite tunes or use the time to reflect on what you’ve achieved – make the most of a bit of ‘me-time’.

7. Ice Bath: Cold water immersion can reduce inflammation and soreness and speed up recovery.  My personal favourite is a stream or river – nature’s ice bath!  5–10 minutes is plenty.

Pro Tip:  Don’t forget your towel to dry off afterwards!

8. Stretch / Yoga: A gentle stretch or yoga session in the evening can release tension, restore range of motion, and aid mental calm.  Focus on areas like hamstrings, hip flexors, glutes, calves, and lower back.

Pro Tip:  Find a 10-minute recovery yoga flow on YouTube.

9.  Evening Walk: Go for an easy stroll after dinner.  This is a great way to loosen stiff muscles.  It’s also a chance to explore your surroundings and unwind mentally.

Pro Tip:  Use this time to check in with your body, mentally review the day and celebrate your achievements.

10. Sleep: Quality sleep is your body’s #1 recovery tool.  Aim for 7–9 hours at night, and sneak in a 20–30 min nap during the day if possible.  If you’re on the road, earplugs, a sleep mask, and your own pillow can improve sleep quality in noisy or unfamiliar places.

Pro Tip:  Try a 5-minute stretch or yoga session before bed to ease tightness and promote deeper sleep.

Whether you’re chasing a podium or just want to enjoy the experience, smart recovery is your secret weapon.  Try a few of these tips during your next big training block or race weekend — your body will thank you.

Got your own go-to recovery rituals?  Drop us a message or tag us on social — we’d love to hear what works for you!

Post-Stage Recovery Checklist 

• Hydrate –Water and Electrolytes

• Refuel – Carb-protein snack (3:1 ratio)

• Clothing – warm, dry clothes and compression gear

• Massage / Foam Roll – Gentle work on legs & glutes

• Legs Up – 10–20 mins

• Cold Dip (if available) – 5–10 mins

• Stretch / Yoga – Loosen up & reset

• Evening Walk – Light movement + reflection

• Wind Down – Optional light stretch or meditation

• Sleep Well – 7–9 hours

Recovery is your secret weapon. Take it seriously, and your body will reward you!