What is the best way to recover after a race, adventure or just a hard effort on your own? We asked our ambassadors how they do it. From eating pancakes to paragliding, from secret smoothie recipes to stretching, their answers will help you get back on form more quickly. KILIAN JORNET Stay fresh by doing other sports I like to do some mountaineering activities to feel different feelings than just running. I ran less than 200 km in the build up to Hardrock because I was climbing instead. I was keeping myself fit through mountaineering so when I came to the race I was mentally fresh and physically prepared. Kilian stretches ©jordo canamerasAvoid over-trainingIf you focus too hard on one thing for too long you can get tired of it. You see people who are doing a lot of long races and who keep this up for one or two years and then, boom, they’re down and injured. It’s important to never do too many long races every year because after one, two or three years it can be really hard to recover. For me, 200 or 300 miles a year is the limit. Kilian Jornet is a multiple record breaking trail runner, endurance athlete and world champion ski mountaineer. EMELIE FORSBERG Rest! Normally I rest the day after or if it is an ultra at least. If I do a 2-4 hour race I normally go for a small run just to get the circulation going. I also like to treat myself after a race, like foot bath, compex [electrostimulation] take time for yoga, things that are easy and good for the body. Then my mind feels recovered and is soon ready for another hard training week or racing. I think the mind is very important for recovering. Emelie likes to practise yoga and eat pancakes. ©Emelie Forsberg Eat pancakesAfter an ultra, where you empty your body quite a lot and also eat chocolate or gels, I like to eat fresh and healthy, at least the first and second day. But pancakes is a standard the morning after, and yes I think pancakes can be pretty healthy..! Specially if I make banana pancakes :) Emelie Forsberg is a European and world Skyrunning champion CONRAD STOLTZ Forget ice baths I don’t go in for compression or ice baths. I used to jump in a cold rivers after training but I'm over it! Compression socks don’t fit well and science hasn’t really proven that ice baths work. Old school fan: Conrad Stoltz doesn't go in for ice baths or compression. ©zooom.at/markus berger Refuel properlyBut there are things that are proven to make a difference, fueling and rehydrating properly. Within the first half an hour of training you need to have so many grams of carbs and so much protein to start the recovery. [Advice varies but many sports nutritionists recommend following the for 3:1 carbs to protein ratio.] Conrad Stoltz is a four-time XTERRA World Champion triathlete ÅSA LUNDSTRÖM Easy rideGo on a very easy bike ride. It helps the circulation going and speeds up the recovery. If the weather is bad or biking is too much trouble (mentally), I sometimes go for an easy walk or stroll. © Åsa LundströmMassage In big blocks of training, a massage every now and then is very good for recovery, muscle relaxation and preventing injury. It can also be considered a treat for your body after some hard work and helping you relax. I get the massage after a big day of training, as the thing of the day. UELI STECK ElectrostimulationI use compex electrostimulstion and try to stretch a lot. Rest days are also good. I just had a rest day so I ran easy the vertical km up to Brevant in Chamonix. I had a drink with a friend then went paragliding. Ueli Steck during his mission to climb all 82, 4000 m mountains. ©PatitucciPhotoWarm down after exercise I move between 7 and 14 h per day. You start easy the first 30 min and you end the same way. So you have your warm-up and cool down. If possible I try to get my feet in a cold stream. MATTHIAS SCHERER Respect your body I really have to say that in the adventure world at the moment recovery and nutrition is not taken seriously. People are strange about hydration. They wear a Suunto Ambit, have the best equipment and then they drink snow water and don’t take things like this seriously! Take electrolyte capsules with minerals to rehydrate properly. Matthias front lifting weights. ©Tanja SchmittAvoid processed foodsTry to go as long as you can on normal food and then you can start to eat energy bars etc. People push the limits of eating concentrated food which can cause stomach problems. Eat a peanut butter sandwich. Bring it down slowlyFor recovery it’s important not to stop right away after an ice climbing season. I used to become ill in April when I stopped. Now I continue with skiing and in June and July I keep going to the mountains. I've found cycling helps me to mentally digest everything I've done over the winter. In a week I try to do at least 20 hours on the bike. I work on my films. That's my way of recovery. Matthias Scherer is a professional ice climber GREG HILL Smooth operatorAs a ritual I always have a smoothie after my sporting activities. As quick as I can I am at my blender mixing in my ingredients. Bananas, blueberries, protein mix, raw cacao, milk. That is the base for the majority of my shakes, each food is strong in its own way, combining for a strength building, body recovery, tasty beverage. Greg making a smoothie at home ©zooom.at/Markus Berger Cross TrainingAnother bit about an ageing body is balance. If over the course of your life you have created imbalances, they become more problematic in later years. To counter act I have been going to the gym to create an overall body fitness not just one designed for peddling a bike or skinning up mountains. Back problems, IT-band issues, all come from unbalance, so cross training is key. Take some time outAlso to truly have days off. Not partial days off. But couch surfing, suntanning, doing nothing days. You can get away with just one but at least every two weeks to take 2-3 days completely off. This truly helps my body as well as my mind. I come back and feel so much better than if I had pushed through on that extra day of exercise. Greg Hill is a pro skier. In March 2014 he skied 100,000m in a month WILLIAM TRUBRIDGE Sleep and eat right “Recovery is as equally important as training. In freediving when you hold your breath it generates a huge amount of carbon dioxide which makes your body very acidic and means all those free radicals cruising around doing damage. Being able to target that with diet that's very rich in antioxidants and making sure you're sleeping right is important.” Drink this: Will Trubridge's recovery smoothie My go-to recovery drink after deep training is a green smoothie, with the following ingredients:1 frozen banana (makes the smoothie cold and creamy)1 cup almond milk + water added to get the right consistency2 tbsp Manitoba hemp protein (the best vegetal protein source)1 tbsp cacao powder (great antioxidant qualities)1 tbsp Hawaiian spirulina (nature's multivitamin, with many other superfood ingredients like chlorophyll, omega 3,6,9 fatty acids and more)1 tsp beetroot extract powder (great for blood-building)Everything is blended together, and topped with a dusting of granulated bee pollen. Will Trubridge is a multiple record breaking freediver   Still need tips on how to recover? Well go explore the recovery options available with the Ambit3  

This weekend sees one of the world’s toughest triathlons take place, the Isklar Norseman. It’s a unique unsupported triathlon featuring a 3.8km swim in the frigid waters of the Hardangerfjord, a 180km bike ride, and is followed by a full marathon with a sting in the tail – an ascent of 1,800 m Gaustatoppen. The total ascent is 5,000 meters. Entrants are warned that they may get ‘unusually emotional’. On the start line will be pro-triathlete and elite Ironman athlete Teemu Lemmettylä. And he’s going out to win. One day before the race, he gives us the race lowdown. The Norseman proves too much for one competitor. ©agurtxane concellon Why do it?   The history and the fame of the race… it’s the most challenging xtri competition! Physically, how much more challenging is it than a regular Ironman?  It’s hard to say because Ironman is always an all-out effort. Pushing too hard at the beginning is much more costly in this type of race. I expect that the bigger difference compared will be on the mental side. You have to keep your head together. The marathon ends with a brutal ascent of Gaustatoppen. ©Jóse luis hourcade How have you had to prepare differently?  On cycling I have had to spent more time in up-hills during the training camps and generally put more focus on cycling because the bike leg is challenging and takes a long time. I have been working on my uphill running and used much more trails. However running hours have been similar to previous years.   Teemu Lemmettylä is an elite Ironman athlete. ©Teemu Lemmettylä Are you concerned about conditions? Weather can range from beautifully sunny to blizzard? Training in Finland contains enough cold and bad weather which should not be a problem! Do you think you can win? Anything is possible. On regular triathlon I should be the best from the pack. But this is my first Norseman – it’s just impossible to say for sure.  The race begins with an early start – and a cold one! ©Dag Oliver Main header image: ©Jóse luis hourcade  

Swim run events are great endurance challenges – and a super fun way to enjoy a summer’s day. The number one event in the world is the Ötillö Swim Run World Championship in Stockholm’s archipelago in September. In Ötillö, teams of two will open-water swim and trail run a distance of 75 km across 26 islands. To make the challenge even bigger, the competitors have to carry everything they need with them through out the race, which results in some interesting and novel gear solutions – they swim with their running shoes and run in wetsuits. German Armin Hummel and Finn Juha Lindfors are preparing for their third attempt at one of the toughest endurance challenges in the world. Here Armin and Juha share six useful tips to get you through your swim-run more smoothly. Enjoy! Less is more “Focus on what is really needed. In Ötillö, there are plenty of feed stations along the way – though sometimes it can be a lengthy break between them. Make sure you take enough drinks and food at the feed stations. It will be a looong day!” “You can take some fuel with you if you can carry it, but at least for us there is no need for a hydration pack. A soft flask might be a good idea as it can be stuffed inside your wetsuit once empty. If you need to worry about a backpack you probably aren’t focusing on the race.” Practice the transitions “Train switching from running to swimming, and the other way round. There are many transitions and if you spend an extra minute at each, you end up losing a whole hour. Quick transitions are also a key reason to minimize equipment.” Choose the right shoes “Your swim-run shoes and socks should be fast drying and comfortable also when they are wet. Good grip on slippery, wet rocks is essential.” “We have tried regular running shoes, trail running shoes and trail running shoes with spikes. Shoes without spikes seem to work better for us on the rocks. So this year both of us will be using trail running shoes without spikes.” Don’t swim any extra distance “Make sure you always look for the point where you will get out of water. Sometimes currents can be strong and, if you don´t look frequently, you can be off-course quite fast. Frequent position checks are important, especially on the long swims.” “As it is a pair sport, it might also be enough that one navigates and the other one follows. Consider this especially, if one in your team is clearly a stronger swimmer.” Consider using paddles and pull buoys “The first time we raced Ötillö we used pull buoys to improve buoyancy, but last year we didn’t. We are still experimenting on this. We are not sure if there is a benefit for us. “ “Generally you need to be a really strong swimmer to swim without pull buoys, as shoes are on all the time. Well, some do actually take their shoes off at least for the longer swims.” “Paddles give you extra force especially when there are waves and currents. However make sure you train with them before so your shoulders are used to the extra stress.” Always move, never stop “In Ötillö, there is lots of running. Try to maintain a steady pace rather than going superfast in the beginning and then not making it in the end. If you start walking, it is hard to get back to running again.” “Make also sure that you don´t go off-track and follow the markers. We use our Suunto Ambit3’s to know the distances during stages.” All photos by ÖTILLÖ14

Swedish triathlete Åsa Lundström learned to swim later in life, but thanks to good training she improved rapidly and became a champion. Below she shares eight tips for becoming a better swimmer in open water races. Medical student Åsa Lundström is a two time Ironman winner and Swedish long distance champion. © Petri Kovalainen Open water swimming is a lot more challenging than swimming in a pool. Wind, waves, currents, navigation, others swimmers splashing around you make having a strong technique and mindset essential. 1. Mind power Open water swimming races can be mentally challenging. You can swallow water, have trouble navigating, get water in your goggles and knocked around by other swimmers. It’s important to stay focused and not get lost in negative thoughts. Try to develop tools to keep a positive mindset. For example, repeating your own positive mantra can be helpful. 2. Practice swim starts If you lose your focus at the start of a race because someone is hitting you every second or two it can affect you for the whole race. But if you're familiar with it, then it won't affect you as much. To work on this, practice swim starts in a pool with a group of training friends. 3. Balance is key Strong swimmers are much more stable in rough water. That's why weaker swimmers should work on their balance and stability by doing pool drills. Side kicking and polo swimming drills are good to start with. Core strength training exercises are also good. Click here to find out how Åsa went from non-swimmer to champion triathlete Doing drills with buddies helps to simulate race conditions. Petri Kovalainen 4. Follow the feet During a swimming race, having someone immediately behind you can destroy your rhythm. It’s good to simulate this experience in a pool so you get used to it. A good drill for this is swimming in a row with three training friends, each on the feet of the other. Try being in each position – front, middle, back. 5. Know the conditions You don’t want any surprises on race day. Make sure you know you can handle the conditions. If the race is in cold water, then you should practice in cold water. If the race is in open water, you should train in open water. 6. High frequency To help maintain your technique in challenging conditions, try to have a high frequency arm turnover, higher than you normally would have in a pool. It makes you stronger, less impacted by people hitting you and helps you to slice through waves. Learning to breath on both sides is important. © Petri Kovalainen 7. Find a landmark When you swim in open water, it’s a good idea to navigate for a landmark, not something in the water. I try to find a landmark above the buoy so I don’t have to lift my head as much. The higher the landmark, the easier it is to navigate and not miss your target. 8. Breath on both sides  It’s a good idea to practice breathing on both sides. If you’re in a race and you have someone close to your right side, it might be better to breathe on your left side. Being able to breath on either side is also useful if waves are coming from one direction, or if you are trying to navigate towards something. Lead image: © Orca/Gines Diaz

To help you balance your training Suunto Ambit3 has two recovery indicators: recovery time and recovery status. Read on and learn how to take advantage of these features. RECOVERY TIME Recovery time is an estimate of how long your body needs to recuperate after training. The time is based on the duration and intensity of the session, as well as the overall fatigue, accumulating even at lower intensities. Recovery time accumulates from one session to the next, if you train again before the time has expired. A graph of your recovery time is displayed as one of the screens in the time mode. When entering the logbook, the recovery time in hours is displayed on the screen. There is one important point to remember: the time is an estimate that is based on activities you have done with your Ambit3. It doesn’t have information about other aspects of life. Did you sleep enough? Do you have flu? Was your meal nutritious and helpful for your recovery? To get an accurate indication of your actual recovery state, we recommend using one of the two recovery tests. REVOVERY STATUS Recovery status indicates the amount of stress on your autonomic nervous system. The less stress you have, the more recovered you are. Knowing your state of recovery helps you optimize your training and avoid over training or injury. You can check your recovery status with a quick recovery test or sleep recovery test, powered by Firstbeat. The tests require a Bluetooth-compatible heart rate sensor that measures heart rate variability (R-R interval), such as Suunto Smart Sensor. Your recovery status is indicated with 0-100% result scale. Result & Explanation 81-100 Fully recovered. OK to train up to very hard intensity.51-80 Recovered. OK to train up to hard intensity.21–50 Recovering. Train easy.0-20 Not recovered. Rest to recover. The more serious you are with training and the more tests you do, the more important details are, also in the test results. For a top-level athlete a difference of five points in recovery status may be meaningful where as an active runner will be happy with the four point scale presented above. When entering the logbook, recovery is displayed as your estimated recovery time; if a recovery test is done within the past 24 h and after your previous move, the display will show the result of the last test. This assuming the recovery has been calibrated (see next chapter). CALIBRATING THE TESTS When you first start using Ambit3’s recovery tests the watch needs to be calibrated in order to provide accurate, personal results. The calibration tests define what 'fully recovered' means for your body. With each calibration test, your watch adjusts the results scale of the test to match your unique heart rate variability. You need to perform three calibration tests for both sleep recovery and quick recovery tests. The calibration tests do not need to be done in sequence, but they need to be at least 12 hours apart. These need to be done when you have no accumulated recovery time. Ideally, you also feel fully recovered and are not ill or stressed during these calibration tests. During the calibration period, you may get results that are higher or lower than expected. These results are indicated in the watch as your estimated recovery status until the calibration is completed. Once you have completed the calibration, the latest result is displayed when you enter the logbook instead of recovery time. SLEEP RECOVERY TEST The sleep recovery test, powered by Firstbeat, provides a reliable indicator of your recovery status after a night's sleep. To perform a sleep recovery test: Put on your heart rate belt and ensure the electrodes are moist. Press [Start Stop], scroll to RECOVERY with [Start Stop], and select with [Next]. Scroll to SLEEP TEST and select with [Next]. If you want to cancel the test, press [Back Lap]. When you are ready to get up in the morning, end the test by pressing [Start Stop] or [Next]. The sleep recovery test requires at least two hours of good heart rate data to produce results. The test does not take into account the length of the night meaning you can get similar results after a six-hour sleep and an eight-hour sleep. If you use your Ambit3’s alarm function, set the alarm first and then start the test. And in the morning stop both your alarm and your sleep recovery test. During the test you will see the time and SLEEP TEST on the bottom row of the screen. And last but not least: don’t worry if you have to get up in the middle of the night. This doesn’t make your test unreliable. The test selects the best two-hour period of your sleep and analyzes that. QUICK RECOVERY TEST The quick recovery test, powered by Firstbeat, is alternative way to measure your recovery status. The sleep recovery test is a more accurate method to measure your recovery status. But for some individuals, wearing a heart rate sensor throughout the night may not be feasible. The quick recovery test only takes a few minutes. For best results, you should lie down, stay relaxed, and not move around during the test. We recommend performing the test in the morning after waking up. This helps ensure you get comparable results day to day. To perform a quick recovery test: Put on your heart rate belt and ensure the electrodes are moist. Lie down and relax in a quiet environment free from disturbances. Press [Start Stop], scroll to RECOVERY with [Start Stop], and select with [Next]. Scroll to Quick test and select with [Next]. Wait for the test to complete. When the test is complete, scroll through the results with [Next] and [Back Lap]. TROUBLE SHOOTING THE RECOVERY TESTS There are basically two reason for the tests to fail: Bad skin contact or low HR belt battery will generate bad data and the test will fail. If you are too stressed for the test, like right after a training session, the test is likely to fail. The results of the tests do not impact your estimated recovery time.   Read more about the feature in Firstbeat’s scientific white papers: Recovery Analysis for Athletic Training Based on Heart Rate Variability Stress and Recovery Analysis Method Based on 24-hour Heart Rate Variability   Read more Tutorial Tuesday articles at tutorialtuesday Get support for your Suunto product and find user manuals at support

In the fifth episode of #SuuntoAdventure Video Series four time XTERRA world champion Conrad Stoltz talks about going fast, suffering and over 25 years of competing in triathlon. Face to Face with Conrad Stoltz, #SuuntoAdventure Video Series Episode 5 Watch also the other episodes in the series: Face to Face with Emelie Forsberg – #SuuntoAdventure Video Series, Episode 1 Face to Face with Greg Hill – #SuuntoAdventure Video Series, Episode 2 Face to Face with Kilian Jornet – #SuuntoAdventure Video Series, Episode 3 Face to Face with William Trubridge – #SuuntoAdventure Video Series, Episode 4