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  

Will Trubridge explains the importance of psychological strength in freediving competitions – and why having a poker face is a very useful skill. To the observer, freediving is all about serenity and calmness – a peaceful interaction with the underwater world. It is exactly all these things, which is why competition freediving presents such a unique challenge, says Will Trubridge. “The conditions of a competition are slightly different to a world record attempt. In a competition you have an official preset time and there's a lot more people around – spectators and media. It's not as controllable as with a world record attempt,” he says. Trubridge surfaces after a competition dive at Dean's Blue Hole ©zooom.at/Samo VidicThe key ingredient to success is to be relaxed he says, which is much harder to achieve in the contest environment. “With other sports you can use the nerves and the anxiety which generates adrenalin to your advantage. In freediving it's completely detrimental.”The reason for this is the affect it has on heart rate. Stress and anxiety raises the heart rate. To be successful, freedivers need to have the lowest pulse possible to conserve oxygen. Trubridge is currently preparing for the AIDA Apnea Depth World Championship in Cyprus this September after a successful spring in which he won all titles and set a new competition No Fins personal best (PB) of 98m in Colombia. He says he’s getting better at handling the stresses of contests. “I’m feeling really motivated for [Cyprus]. The lesson I've been learning a lot this year is the importance of being patient and taking my time and not feeling obliged to do a dive.”He also says that mind games play a part. When going for a world record or when competing at his own Suunto Vertical Blue contest, a freediver can have multiple attempts over several days. But in the world champs, they get just one chance. And that involves some psychological battles. “You announce your dive on that day. If something goes wrong, then you don't have a second chance. It creates more of an element of chance. There is also a lot of sleuthing and spying to find out what other freedivers have done in their training to gauge how they're performing, and using that information to make pronouncements.” Watch as Will Trubridge attempts to break his own 102m record. He says that if he underestimates a competitor’s ability and sets himself a target that’s too low, he risks losing, but set the target too high and the risk is to over-stretch and fail. “It creates an element of a poker game in the announcements themselves!” he adds. Trubridge says he’s can’t wait for the contest to begin. “I've never been to Cyprus. My goals are to do well in all three disciplines. I have the world records in no fins and free immersion. I would like to do my best at winning gold in those two disciplines and do as best as I can in constant weight.”We wish him the best of luck.

Suunto ambassador and underwater explorer Jill Heinerth documented a sensitive dive mission to recover an important piece of history. A dive team successfully retrieved the sextant from a WWII wreck and have delivered it to a Newfoundland museum for posterity. Diver Luc Michel discovered the sextant last year. Suunto ambassador Jill Heinerth documented the dive and says it was a “huge privilege” being part of the team. “The fear was that if left in place, in the open, underwater, [the sextant] would disappear into somebody's private collection which is not just illegal, but also a loss of cultural history,” Jill says. “Sharing the history and ensuring the safety of this important artifact for the museum was a huge privilege.” Meet Jill face-to-face in episode 7 of the #SuuntoAdventure video series The recovered sextant is being restored before being displayed at Newfoundland museum. The sextant belonged to the SS Rose Castle, a steam merchant ship, that a German U-Boat sank during WWII while it was anchored at Bell Island, off the coast of Newfoundland. Iron ore mines on Bell Island supplied Cape Breton's steel mills, which accounted for one-third of Canada's steel production. Seeking to disrupt production, the German U-Boat entered the harbor at 3am one morning in September 1942 and sank the SS Castle Rose with two torpedoes before sinking French vessel PLM 27 and escaping into the darkness. The Castle Rose took 28 crewmembers down with her, five who were Newfoundlanders. “We dive with great reverence, understanding that this site is essentially a war grave,” Jill says. “The many men who died were never expecting to be targets of the war and within site of some of their homes.” The SS Lord Strathcona was also sunk in 1942. Above, divers explore its wreck. Diver Luc Michel, from St. Pierre et Miquelon of Newfoundland, located the sextant last year. After restoration, the sextant will be displayed at The Rooms, a Newfoundland cultural center and museum. Click here to read about Jill's journey as an underwater explorer.

In this seventh installment of the #SuuntoAdventure Video Series you will meet inspiring underwater explorer Jill Heinerth. “You can’t always say how to solve a really, really big problem, but you usually know what the next best step is,” the optimistic Canadian says. Read more about Jill here. Face to Face with Jill Heinerth, #SuuntoAdventure Video Series Episode 7 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 Face to Face with Conrad Stoltz – #SuuntoAdventure Video Series, Episode 5 Face to Face with Ueli Steck – #SuuntoAdventure Video Series, Episode 6

“Some people are repelled by the darkness of an underwater cave, but for me it’s an invitation into the unknown,” says Suunto Ambassador Jill Heinerth. Heinerth is a pioneering underwater explorer and filmmaker, leading technical diver, and world expert in rebreather technology. Her love of the water began as a child and has persisted ever since. As a teen, Jill Heinerth was a volunteer swim instructor and lifeguard at her local swimming pool. Jacques Cousteau was her hero and by the age of 16 she was scuba diving.  Now, after more than a 20-year career, the Canadian underwater explorer and award-winning filmmaker has crossed the globe, diving in what she calls ‘the veins of mother earth’. Jill has dived deeper into the planet than any woman in history and seen some extraordinary places. She’s dived caves underneath the remote Ural mountains of Siberia, tickled the bellies of manatees near the Gulf of Mexico and explored sacred desert springs in Africa. In 2000, she was involved in one of her most ambitious projects to date — to dive inside a giant iceberg. In 2014 she was awarded the inaugural Sir Christopher Ondaatje Medal for Exploration by the Royal Canadian Geographical Society.  Jill is also a journalist and champion for women divers. She wrote a book called Women Underwater and in 2016 is part of a team of 10 women on an epic three-month journey, snorkeling more than 3000 km through frigid Arctic seas. “Some would suggest that exploration on this planet is done, but I disagree,” says Heinerth. “We know more about space than we do about our oceans and our underwater caves.” Her abiding love of the ocean and watery places has also transformed her into a strong advocate for water conservation and protection, via her We Are Water Project. This important cause aims to raise awareness about global water issues, and encourage people to do more to protect our fresh water resources. Jill cycled across Canada, raising awareness along the way. With the same goal in mind, she wrote a fun children’s book about an itchy manatee that has an important message about water pollution. Naturally, Suunto is the first choice of dive computer for Heinerth: “I’ve been using Suunto for a long time, and I think they represent the pinnacle of fine quality. The precise instruments and the ruggedness of the equipment have served me very well in some extreme diving expeditions over the years.” She adds: “The Suunto DX is the key support device that serves as a backup for my rebreather. It’s easy to integrate it into a CCR dive plan, or any plan for that matter – open circuit or closed circuit. It also contains a very accurate digital compass, which I use to survey and make maps of new exploration.”

After eight months exploring Greenland, members of the Under the Pole team push their ice diving limits to new depths. The descent was five-minutes only, but the small hole dug in the ice 111 m above would demand a two hour return trip – in sub-zero waters. In the icy darkness 111 m below the surface and the rest of the Under the Pole team, Martin Mellet and Ghislain Bardout smiled at one another – they’d reached a difficult new “summit” together. © Lucas Santucci/Under the Pole Like ambitious alpinists trying to reach the next peak, they are always tempted to descend to the next “summit” below them. Unlike alpinism, however, deep sea diving has no ultimate summit to reach. The deeper you dive, Martin says, the more complicated the dive becomes while at the same time not satisfying the craving for an ultimate end point. “This frustration is a powerful motivation for deep diving, but a dangerous one because you constantly need to control the urge to go further,” he says. Only two things would ensure their safe return; their trust and confidence in each other and the thin lifeline leading them back to the hole in the ice ceiling. “We get in the water through a small hole in the ice, and this opening is our only way out,” Martin wrote after the dive. “If we lose track of the life line that connects us to the hole, things can only end in tragedy.” © Lucas Santucci/Under the Pole The visibility was poor when they began their descent, but their spirits were high. After eight months of hard work and diving together as part of the Under the Pole expedition, Martin and Ghislain had achieved a level of trust to make such a risky dive possible. On their descent to 90 m, they had dove along a steep, reassuring cliff face. After that, the cliff ended and the vast ocean expanded before them. “Everything was calm and quiet, intensely exhilarating,” Ghislain says. “We dive because we want that moment when the unimportant just fades away and everything we feel is suddenly amplified by our heightened senses.” © Lucas Santucci/Under the Pole At 111 m they stopped and contemplated their surroundings and situation. Going further was unnecessary; they were already deep enough. “Being there, 111 m below the sea ice and icebergs, is a big deal – at that extreme depth, our lives were pending,” Ghislain says. “Like an alpinist who has reached his summit, we had just reached ours and it was time to ascend.” To avoid decompression, the return trip took two hours, with 1h 30 spent at 12 m and above. But this meant they could take their time on the way up and better enjoy the dark shapes of the huge icebergs above them. “After a little more than two hours, we emerged from the hole one after the other and entered a different world where the team welcomed us with satisfying smiles, cake and hot tea,” Ghislain says. © Lucas Santucci/Under the Pole