Photo by Larry Rosa

What separates the top level pros from the second- and third-tier athletes? They all train ridiculously hard, and make tremendous sacrifices, but there has to be something more than just genetics that separates the 8:30 Ironman athlete from the 9-hour guy. While genetics do play a significant role in this distinction, the real separating factor is rest and recovery.

Restoration is, undoubtedly, one of the most under-appreciated aspects of the training formula, and is rarely given the credit that it deserves. When you put your body through the constant, harsh rigors of Ironman training, smart recovery becomes just as important as any other aspect of your preparations. (Remember to schedule recovery into your season plan, as well!) To this end, and over the past couple of years, we have seen the emergence of several recovery lounges popping up all over the country. What do they sell? Restoration. How do they sell it? With the Recovery Pump.

What is it?

The Recovery Pump is a full-legged sleeve, consisting of four air chambers that fill sequentially, starting at the foot and applying adjustable compression over the entire leg. This process is said to evacuate metabolic waste, the main cause of soreness, thus increasing the absorption rate of each workout and decreasing fatigue. This flushing of the legs occurs as a direct result of the bottom-to-top progressive inflation of the boots, and is the primary reason why athletes are realizing the direct benefits of their use.

Assembly and Use

Assembling the Recovery Pump (altogether less than eight pounds) is nothing short of simple. It comes in a small box, within which it can be easily traveled with. The kit comes with a compact and lightweight pumping unit, two inflatable/zippered nylon boots, and four adaptable hoses that plug into both, the boots and the pumping unit.

The pumping unit is plugged into a standard US electrical outlet, and a simple numbering system outlines which plugs go where. Within a minute, or two, the Recovery Pump is fully ready for use. At this point, select the desired rest interval and compression rate. The rest interval will fall somewhere between 10 and 70 seconds, and represents the length of time that the boots will be deflated during each cycle. The compression rate, or how tightly the boots will squeeze your legs, lies between 20 and 80mmHg. The accompanying literature recommends, and I would agree, that a rest interval of 10 seconds, and compression rate of 60mmHg tends to be most comfortable. Just slip them on, zip them up, and turn the power switch to on. The boots can be worn, with your feet raised, while either seated or lying down. Some people I talked to even tried sleeping in them. Unfortunately, if you are one those who makes midnight trips to the bathroom, then this may not be the best option for you.

How it works

Once you have the boots on, the air flows first to the bottom chamber. Gradually, the chambers fill to the top, compressing the foot, the calf and quads/hamstring, and finishing at the upper thigh. The lower chambers do not deflate while the upper chambers are filling. Pressure is kept constant, forcing blood up the leg, and flushing the system. The total fill cycle takes about 30 seconds to complete, and the recommended use is about 45-minutes each night.

I put the pump to the test about three times each week during the month of December, and noticed a big difference in my recovery. While I wouldn’t say that my workouts were necessarily any faster, I certainly felt fresher after each use. With prolonged use, I am very confident that my workouts would improve as fresher legs led to improved quality.

Some Final Thoughts

Overall I really liked the Recovery Pump. Each time I put the boots on, it felt like the equivalent of getting a very focused compression massage. I felt a little bit like a rider in the Tour de France, getting an immediate massage following a workout. While not quite as beneficial as deep-tissue treatment, the frequency with which these can be repeated, without doubt, makes them a next best option. (Accessories, such as a car adapter for the ride home from long races, are also available.)

The Recovery Pump’s $1095 price tag can be quickly justified as its use potentially decreases the need for paid treatments. I really liked the compact, lightweight system, and the fact that there is a compression chamber running beneath the foot. My feet are often sore following long runs, and this chamber definitely worked that area.

The real question of course remains as to whether the Recovery Pump will actually make you faster. Based upon my limited experience with the device, I feel as though long-term use would improve restoration and lead to improved training and race day speed. This is one of those devices that, when used properly and on a widespread basis, has the potential to revolutionize the nature of recovery in endurance sports.

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Brian Hughes is a co owner of Fast:Splits Multisport in Newton, Massachusetts as well as the QT2 Triathlon Team’s gear guru. Brian is FIST and Serotta fit certified, has over 10 years of triathlon shop management experience, and spent nine years racing as a Professional Triathlete/Mountain Biker, competing at several World Championship events and winning the 2000 Offroad Duathlon National Championships.