Recovery and Training

In this category you will find two types of products that each work on a different part of your recovery and training build-up. Compression boots, recovery slippers and a recovery blanket are focused on physical recovery after intensive exertion: they support blood circulation, reduce muscle soreness and help your body prepare more quickly for the next training session. Breathing trainers are focused on training your breathing muscles, which directly contributes to better oxygen uptake and endurance.

Both product types are popular with triathletes and endurance athletes who want not only to train harder, but also to recover more consciously and efficiently. The most important selection criteria are the purpose (recovery or breathing training), your level and the type of recovery problem you want to address.

Which recovery or training product suits you?

The right choice depends on what you want to improve. The following scenarios help you quickly find the right direction.

You train intensively and want to recover your legs more quickly after heavy training sessions: Compression boots are pneumatic leg massage devices that systematically squeeze your lower legs and thighs from ankle to groin via air pressure. That massage stimulates lymph drainage and blood circulation, which speeds up the removal of waste products after exertion and reduces muscle stiffness. Particularly with multiple training sessions per week or in the run-up to a competition you notice the difference quickly.

You want to unload your feet and legs directly after training: Recovery slippers have a specially cushioned footbed designed to support tired feet after intensive training sessions. They give the feet and lower body literally rest after running or cycling. A small product with a noticeable effect if you wear them consistently after every training session.

You want to train your breathing muscles to improve your endurance: A breathing trainer, also called IMT (Inspiratory Muscle Trainer), is a compact device through which you inhale against resistance. This trains the muscles responsible for your inhalation: the diaphragm and the intercostal muscles. Trained breathing muscles require less energy during exertion, which delivers more oxygen to your working muscles. Effective for triathletes who notice their breathing is a limiting factor at higher intensities.

You also want to optimise your sleep and recovery environment after hard training: A recovery blanket is made of materials that reflect body heat or support blood circulation during rest. Combine it with other recovery products for a more complete recovery protocol after heavy triathlon training sessions or competitions.

What to look for when purchasing?

Compression boots

Compression boots consist of boot-like cuffs around your lower legs and thighs that are alternately inflated and deflated via a compressor. That rhythm massages the legs from bottom to top and stimulates lymph drainage. When purchasing look at the number of air chambers (more chambers = more precise massage), the adjustable pressure intensity and the battery life. Some models work wirelessly on a battery; others are connected to the mains. Also check whether the size of the cuffs fits your leg length and circumference.

Recovery slippers

Recovery slippers are available in different sizes. Choose a model where the cushioning of the footbed is tailored to recovery use: more cushioning than your everyday shoe but without too much motion that puts extra load on your foot. They are intended for daily use after training, not as a long-term running shoe.

Breathing trainer: resistance and level

Breathing trainers come in models with a fixed resistance setting and models where you can set the resistance yourself. A fixed resistance is simpler to use and suitable for beginners who want a standard training stimulus. Adjustable models give more control over the build-up of your training and are suitable for athletes who want to progressively overload. Electronic models with digital feedback and programmable training protocols are the most advanced variant, intended for serious endurance athletes and professionals who want to precisely monitor and build up their breathing training.

Our advice: Do not combine compression boots and a breathing trainer as a replacement for basic training and sleep, but as an addition to them. Compression boots have the most effect if you wear them directly after training or in the evening for at least twenty minutes. Breathing training costs only five to ten minutes daily and gives results after four to six weeks of consistent training.

Recovery products or breathing training: what is the difference?

Compression boots, recovery slippers and a recovery blanket are passive recovery tools: you use them after training to help your body recover from the exertion delivered. They reduce muscle soreness, speed up the removal of waste products and support blood circulation.

A breathing trainer is an active training tool: you train your breathing muscles with it as a supplement to your regular training sessions. The benefits are not immediately visible but build up over weeks: better breathing efficiency, less feeling of breathlessness at high intensities and more energy available for legs and arms. Use the two categories alongside each other for a more complete training and recovery protocol.

Who are recovery and training products suitable for?

• Triathletes and endurance athletes who train multiple times per week and want to speed up their recovery between sessions.
• Athletes who notice that their breathing at higher intensities is a limiting factor and want to work specifically on breathing muscle strength.
• Athletes who want to sharpen their recovery protocol in the run-up to a competition and want to recover more quickly from heavy blocks.
• Athletes with a busy schedule where sleep and passive rest are insufficient for complete recovery and extra support is needed.

Compression boots and breathing trainers are less suitable as a replacement for basic habits such as sufficient sleep, good nutrition and a well-built training schedule. They are supplementary, not compensatory.

Need help with your choice?

Would you like to buy a compression boot, recovery slipper or breathing trainer but are not sure which model suits your needs best? Then we are happy to help. You can reach our specialists by phone on +31 (0)413-256800, send an email or visit our triathlon store in Volkel, the Netherlands.

Frequently asked questions about recovery and training

What do compression boots do exactly and who are they suitable for?

Compression boots are pneumatic leg massage devices that systematically squeeze your legs from ankle to groin via air pressure. That stimulates lymph drainage and blood circulation after exertion, reduces muscle stiffness and speeds up the removal of waste products that accumulate in muscles during training. They are suitable for triathletes, runners, cyclists and other endurance athletes who train multiple times per week and want to recover more quickly between sessions.

How long should I use compression boots per session?

Most protocols use twenty to thirty minutes per session. Use them directly after training or in the evening before sleep. Longer sessions do not necessarily give more effect; consistency and timing are more important than duration. Consult the manual of your specific model for the recommended settings for pressure intensity and session duration.

What is a breathing trainer and how does it work?

A breathing trainer is a compact device through which you inhale or exhale against an adjustable resistance. By training daily the muscles that drive your breathing become stronger. Trained breathing muscles require less energy for the same exertion, which makes more oxygen available for your legs and arms. The effect is measurable with endurance athletes after four to six weeks of consistent training of five to ten minutes per day.

What is the difference between the entry models and the advanced breathing trainers?

Entry models have a fixed or simply adjustable resistance and are suitable for athletes who want to start with breathing training. Models with a wider resistance range give more flexibility in training build-up. Electronic models with digital feedback and programmable protocols are the most advanced variant: they measure your breathing strength, automatically adjust the resistance and store data for progress monitoring. That variant is intended for serious endurance athletes or sports coaches who want to precisely monitor breathing training.

What are recovery slippers and when do I use them?

Recovery slippers are specially cushioned sandals designed for use after training. They have a footbed with more cushioning than a normal shoe or slipper, which unloads tired feet after running or cycling. Wear them directly after training when you arrive home or between training sessions. They are not intended as a running shoe for daily use, but as a recovery tool for your feet and lower body.