Ultimate Guide To Compression

2019

RACE.RECOVER.REPEAT.

RACE. RECOVER. REPEAT.

ZONE3’S ULTIMATE GUIDE TO COMPRESSION

RACE.RECOVER.REPEAT.

FITNESS + COMPRESSION

2019

ZONE3’S ULTIMATE GUIDE TO

CONTENTS 1.

Introduction

2.

Blood flow, compression and how it helps circulation

3.

How compression tights, shorts & calf guards work

4.

Compression that fits you and your training

5.

When should I wear compression?

6.

Compression in cold and hot weather

7.

Four key benefits of compression leg sleeves & calf guards

8.

What kind of compression is right for me?

9.

Compression for running

10.

Compression for the turbo

11.

10 reasons why compression wear should matter to you

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2019

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Introduction Triathletes, this handy downloadable guide contains the what, the why and the when of compression wear for your triathlon training and races so you can maximise your performance and ace your recovery.

Compression can be a hugely effective tool in your tri-bag for getting the best from your training and increasing your endurance. Designed to increase muscle efficiency and power, support fatigued muscles in motion and help recovery. So, we’re going to take a closer look at compression for triathlon; find out why compression could help you, what the key performance benefits are, how it can aid your recovery and which compression garment will be the first in your kit bag for an awesome season.

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2019

Blood flow, compression & how it helps circulation Blood flow around the body Before we look at why compression is good for circulation, let’s first understand the action of blood flow in the body. Firstly, the lungs oxygenate the blood before the heart pumps that oxygen-rich blood around the body to the working muscles and extremities through the arteries. The cells within your body use the nutrients and oxygen that has been delivered but once the oxygen is spent, lactic acid can build up. The deoxygenated blood, lactic acid and waste toxins then enter the veins for the return journey to the power station, the heart. Then the oxygenating process starts again.

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So, you can see why increasing oxygen flow through the body would benefit muscle function, because the more oxygen the muscles have passing through them, the better their performance and endurance, which also helps to dispel lactic acid from the muscles more quickly, which will help to reduce soreness and tiredness.

Compression wear does just that; increases oxygen flow, improves circulation and sends more nutrients to the muscles.

History of Compression Originating in the medical field, compression was traditionally and is still used to treat circulatory diseases such as lymphedema.

By adding pressure to the legs for example, it can assist poor circulation by mimicking the muscles’ usual ability to pump blood from the lower legs to the heart, therefore oxygen-rich blood flow and circulation of the lymphatic fluids is improved, which can reduce inflammation and swelling.

Today, you can see the same principles of compression put into action on the race circuit. With more and more athletes harnessing the power of graduated compression wear that’s been specifically designed with materials that enhance performance and comfort whilst most importantly helping the muscles combat the effects of gravity by assisting to facilitate more efficient venous blood return.

Discover our latest compression range The Zone3 RX3 compression range took four years to develop with the help, insight and experience of athletes and sports scientists.

Designed to support the key muscle groups, to empower the athlete to perform at their best during and after exercise and most importantly, to provide the key benefits of compression for the athlete’s advantage, whilst not forgetting comfort and performance.

So, it was vital every detail was considered; from the fabrics used to offer optimum compression support, as well as durability, comfort and breathability, to the key details incorporated into the design, like heat bonded PU tape on the lower leg specifically positioned to support the soleus and supportive hip and knee panels.

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How compression calf guards, 2-in-1 shorts and tights work...

Graduated Compression Calf compression garments and compression leggings apply graduated compression, this means there is a varying level of pressure throughout the garment. The tightest level of compression will always be found at the furthest point from the heart. So, in calf sleeves, calf guards and tights the compression will be tightest at the ankle, whilst in compression shorts it will be tightest at the knee.

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For Training Wearing these garments during exercise will boost circulation through the working muscles. The calf guards, shorts and tights provide pressure which works to fight gravity, constricting the veins which increases the velocity of the blood flow back to the heart.

Accelerated velocity of venous blood flow into the muscles also helps with the removal of lactic acid and waste products from the muscles which can help prevent cramping during exercise which contributes to muscle fatigue.

For Injury Prevention Calf guards, shorts and tights can help to prevent shin splints, calf cramps and strains, but if you have existing injuries, they won’t cure them. Such garments can certainly help to support weak areas or ease pain during exercise, get you over the finish line or assist in the recovery phase but they won’t fix your injuries, so always try to find out the cause and combat the injury that way.

Compression garments will however help you to stave off new injuries by supporting key muscles groups, whilst the breathable, moisture-wicking fabrics keep you dry and your muscles warm to prevent strains and injury, whether you’re outside or in the gym.

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Discover our range of medical grade compression Compression Tights

For endurance Compression guards, shorts and tights will also help to reduce muscle fatigue, which is another cause of decreased performance. The compression garments restrict full muscle movement, or oscillation, which during exercise causes tiny tears, so by reducing muscle vibrations you can prevent some muscle damage and save the body vital energy, whilst the compression also helps to boost the muscles by ensuring there is optimum circulation throughout.

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For recovery Wear compression calf guards, shorts or tights after hard exercise for a minimum of 2 hours to increase recovery time because after exercise blood can stagnate, whilst muscles become fatigued, achy and stiff. Compression can help to maintain good circulation through the tired muscles, which means more oxygen and nutrient return for improved performance and faster recovery.

On top of this, whilst exercise helps to keep the lymphatic system functioning effectively, unlike our circulatory system the lymphatic system doesn’t have its own pump, like the heart, to move fluid to the lymph glands. Therefore, lymph drainage during recovery can be encouraged with compression, which will help to reduce inflammation and swelling for a quicker recovery.

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2-in-1 Compression Shorts

Compression Calf Sleeves

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You can trust the Zone3 RX3 compression range to perform at its best, even when you can’t. After four years of development and testing, with the insight and experience of our Ambassadors and Athletes and the knowledge of our in-house experts to perfect the sizing, our RX3 range was ready and its compression officially validated.

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2019

At Zone3 we understand how important it is that your compression wear fits you perfectly and that the graduated compression is at its most effective no matter which size you require. Which is why our range offers the additions of the ‘Small Tall’ and ‘Medium Tall’ sizes, to ensure that every athlete finds their perfect fit.

When the Zone3 Ambassadors at Passion Fit Tri Club put the RX3 Compression Tights through rigorous testing for size and they were more than impressed with the result, stating that compression in the past had let them down, but that the new RX3 Compression Tights “fit perfectly, like a glove.”

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Compression that fits you and your training The last thing you want when you’re training is ill-fitting compression wear. You may want comfortable, highly effective compression that is going to work with you to help boost performance, increase circulation and support your working muscles.

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When should I wear compression?

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There is no right or wrong when it comes to wearing compression wear but rather it depends on how the compression makes you feel. Some athletes like to wear compression for all training, some just in the gym, others choose to wear it for outside training only and some like it purely for recovery. You will find out what works best for you but here are a few suggestions of when you can get the most from your compression wear:

Compression for running & cycling Indoors & Outdoors Enhanced venous blood flow to the heart

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Retain warmth in the muscles to prevent injury & strains

•

Breathable, wicking fabric regulates temperature, keeps the legs dry and prevents chafing

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Reduce muscles vibrations, stabilise muscles to save energy and reduce the chance of muscle fatigue and damage

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Support improved oxygen delivery to muscles

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Accelerate the removal of lactic acid and waste products

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Support soleus muscle function and recovery

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Reduced risk of exercise-associated muscle cramps (EAMC)

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Compression for recovery and rest days Wear the compression leg sleeves, calf guards or compression tights after hard exercise for a minimum of 2 hours to increase recovery time.

After exercise compression can help to maintain good circulation through the muscles, allowing more oxygen and nutrients in as well as to clear them of any waste toxins and lactic acid buildup. Increased circulation of lymphatic fluid also helps to reduce inflammation and swelling.

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Moisture retention can cause chafing as well as rapid heat loss from the body and muscles, especially in windy conditions, which is why compression wear is designed to help regulate body temperature by actively wicking away sweat from your skin to keep you dry. The tighter-weaved fabric also blocks wind penetrating the skin more than non-compression wear. So, if you’re cold you can wear compression as an extra layer and if you’re hot, opt for a shorts or tights only option.

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2019

The RX3 Medical Grade Compression Tights are constructed from Exo-Black & Revolution Energy fabric to withstand rigorous training as well as breathable, moisture-wicking fabric with built-in UPF 50 sun protection and antibacterial properties to keep you comfortable from start to finish.

So, whether it’s hot or cold, you can be confident that your compression wear is working with you to help keep your temperature regulated, keep you dry and keep your muscles warm, which will help to prevent injury and discomfort.

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Compression in cold and hot weather?

When it is time to focus on the road ahead you don’t need discomfort distracting you. Issues of chafing, being too cold or too hot and mild strains can be mentally challenging, especially for long-distance training and races. But compression tights like the Zone3 RX3 range can help you avoid these problems so you can get back on track and concentrate on your performance.

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Four key benefits of compression leg and calf sleeves If you aren’t looking to replace your running tights or shorts just yet but you would still like to experience the benefits of compression when you run, cycle, swim or recover, then you want to try compression leg sleeves or calf guards.

1. Designed to provide pressure and support Wearing calf guards and sleeves will help your calves and legs feel fresh during training or racing. With graduated compression to boost circulation through the working legs and fight gravity by adding pressure to the veins to increases the velocity of the venous blood return to the heart.

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2019

2. Injury prevention Calf guards and sleeves can be beneficial for preventing shin splints, calf cramps and strains, but they are not a cure for existing injuries. They will however help to support weaker areas or ease pain during exercise or assist you in recovery.

Guards and Compression garments will help you to stave off new injuries however, by stabilising and supporting the muscles and the breathable, moisture-wicking fabrics will keep you dry and your muscles warm whilst you train hard which will help to prevent strains and injury, whether you’re outside or in the gym.

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Compression sleeves and guards can also help to decrease muscle fatigue, keeping you feeling stronger and your legs fresher for longer. The sleeves and guards restrict the legs’ full muscle movement, or oscillation, during exercise, which causes tiny tears. By reducing the muscle vibrations during exercise which contribute to fatigue, you prevent some muscle damage, save the body vital energy and ensure there is optimum blood flow and lymphatic drainage, which aids swelling and inflammation.

3. The ultimate supplement Full leg sleeves and calf guards are a great answer to anyone who wants to supplement their triathlon gear rather than replace anything. Sleeves and guards can be worn with or under your existing running tights, cycling gear and even under your wetsuit, with some athletes finding it easier to remove their wetsuit with calf guards on, which means they may even help to quicken your swim-tocycle transition. And if you do have a favourite pair of running socks? Don’t worry, your feet will be happy in their best socks whilst your calves and legs enjoy the benefits of compression, whether you’re training or racing.

4. Recovery Wearing calf guards or leg sleeves after hard exercise for a minimum of 2 hours can increase recovery time because after exercise blood can stagnate in the calf muscles. Compression helps to increase venous blood flow through the muscles, boost oxygen and nutrient return to the legs to ease muscle fatigue. It also helps to accelerate the removal of waste toxins and lactic build-up and boost the lymphatic drainage to reduce swelling and inflammation.

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Key features of the compression leg sleeves

The Zone3 compression calf sleeves and compression leg sleeves are designed to offer optimum venous return, therefore increasing oxygenation and reducing the build-up of lactic acid in the muscles. This helps to increase your endurance, speed and recovery time.

360° degree seamless construction for comfort.

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Designed for post-exercise recovery.

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Quicker muscle repair. Allowing you to train harder and compete with reduced post-exercise fatigue.

•

MSS – Muscle Support System built in to reduce muscular vibration and improve shock absorption.

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Aids injury prevention from muscle tears and cramping, shin splints and impact injuries and joint pain.

•

High moisture wicking fabric provides temperature control.

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Silicone thigh gripper to maintain positioning on leg.

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Zone3 seamless calf sleeves and leg sleeves

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FITNESS + COMPRESSION

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Key features of the seamless calf sleeves •

360° seamless construction for comfort.

•

Designed for racing, training and recovery.

•

Quicker muscle repair. Allowing you to train harder and compete with reduced post-exercise fatigue.

•

MSS – Muscle Support System built in to reduce muscular vibration and improve shock absorption.

•

Aids injury prevention from muscle tears and cramping, shin splints and impact injuries and joint pain.

•

Highly breathable and moisture-wicking fabric provides temperature control and moisture management.

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The RX3 Medical Grade Compression Tights These full leg compression tights are fantastic all year round, providing essential muscle support and validated graduated compression to increase circulation, improve performance and maximise recovery. Great for winter training, the combination of Italian X-PWR and Revolution Energy fabric will actively wick away sweat to ensure you stay dry whilst your muscles will stay warm to prevent injury.

FITNESS + COMPRESSION

2019

Wicking fabric means these are great in hot weather too, preventing chafing and helping to regulate your temperature and keep you dry, whist also assisting with lymphatic drainage to reduce post-workout swelling.

The highest level of compression is at the ankle, the next at the calf, graduating in tightness and easing off the pressure as they work up to the thigh. This means they’re encouraging blood flow away from the legs and towards the heart which reduces aching and inflammation.

360o Reflective Logos

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1 Graduated Compression

5 2

Black-Out Fabric For Coverage

Hip and Knee Support Structure

What kind of compression is right for me?

4

Are you a ‘shorts all year round’ athlete or a ‘change with the seasons’ kind of person? No worries, there’s compression wear to suit everyone.

3

PU Tape Soleus Support

Bonded Ankle Hem 23

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3cm comfortfit elasticated waistband

6

1

Zipped back pocket for storage

FITNESS + COMPRESSION

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5 Laser cut finishing with heat bonded taping

2 Sweat-wicking woven outer

Ventilated side panels for breathability

3 Compression undershorts for improved performance and muscle support

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2-in-1 Compression Shorts For our short loving triathletes you need to try the RX3 Medical Grade Compression 2-in-1 Shorts, with a breathable, moisture-wicking fabric outer and soft compression undershorts for ultimate comfort, freedom of movement and support for every workout.

Experience the benefits of compression whilst also enjoying the freedom of shorts. Perfect for training; the compression undershorts provide a supportive fit and prevent chafing, whilst both layers will wick away sweat from the skin to regulate temperature.

The 3cm waist band with drawstring cord and flatlock seaming throughout the garment will ensure you stay comfortable whilst the heat taped, zipped pocket on the back and easy-access pocket in the undershorts mean storage of keys, nutrition or music devices is even easier.

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FITNESS + COMPRESSION

2019

Compression for running Wearing compression for running has many benefits, not just for performance but for endurance and recovery too.

Zone3 Ambassadors from Passion Fit Triathlon Club love the new RX3 Compression Range and have put them to the test on both trail and road runs.

“The compression felt like it helped keep me sharp and maintained the spring in my stride. Normally I’m a standard pair of shorts guy when it comes to running all year round, but these tights have converted me.”

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What are the key benefits of wearing compression for running?

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Whether you are running indoors or outside, wearing compression will increase the venous blood flow to the heart - the more oxygen delivered to the muscles, the better they can perform and the longer you can train.

•

Improved circulation means more oxygen and nutrients in the muscles which also means that the removal of lactic acid and waste toxins is accelerated during exercise.

•

Compression wear helps the muscles retain heat to prevent strains and injuries.

•

By reducing oscillation (movement) and muscle vibrations, which cause tiny muscles tears, you can maximise muscle efficiency, save energy and reduce muscle fatigue and muscle damage.

•

Breathable, moisture-wicking properties of the compression wear keeps you dry which aids the regulation of temperature and prevents chafing.

•

Reduced risk of exercise-associated muscle cramps (EAMC), especially when combined with adequate warm ups, stretching and massage.

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Running kit essentials Autumn/Winter

FITNESS + COMPRESSION

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Try the RX3 Medical Grade Compression Tights paired with the Performance Culture Long Sleeve Mid Layer with 1/4 length Zip and Performance Culture Zipped Hoodie.

Men’s Kit

Women’s Kit

The RX3 Medical Grade Compression 2-in-1 Shorts, Zone3 Seamless Compression Calf Guards and Power Burst T-Shirt.

Men’s Kit

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Spring/Summer

Women’s Kit

Active Recovery Full Length Leg Recovery Sleeves, Zip Soft-Touch Technical Long Sleeve T-Shirt and Hybrid Puffa Quilted Jacket.

Men’s Kit

Women’s Kit

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Compression for the turbo Many triathletes opt for compression for cycling to aid endurance, to stabilise the muscles, prevent muscle damage and keep the muscles warm to prevent injury, which is especially important during brick sessions and races when you must transition between disciplines. Not only that, compression can be essential for your cycle recovery.

FITNESS + COMPRESSION

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But what compression gear should you wear when hitting the turbo trainer?

RX3 Medical Grade Compression Tights Wear these under your cycling shorts for ultimate compression support, with full length graduated compression increasing venous blood flow and circulation throughout the muscles, carefully constructed hip and knee panels to provide optimum muscle support, soleus calf support to reduce muscle oscillation (vibrations), and breathable, moisture-wicking fabric to keep you dry, warm and comfortable.

Wear these with your favourite cycle shorts for optimum calf support, increased oxygenation and accelerated removal of lactic acid and waste products from your calf muscles.

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The Zone3 Seamless Compresion Calf Guards

Keeping your calves warm will help to reduce the risk of cramping, as well supplying more oxygen to the muscles to stave off muscle fatigue and improve performance and endurance.

So, when you are doing a brick session both the tights and the calf guards make it possible to go straight from bike to run with confidence that you have supported muscles and extra injury prevention.

Full length leg sleeves for post-turbo recovery Wear the Sleeves under your jeans or jogging bottoms on rest days or during the day or night after cycling or turbo-training for ultimate recovery. The sleeves will increase the velocity of blood flow through the muscles, supplying more oxygen and nutrients to muscles to combat fatigue whilst also helping to accelerate the removal of waste toxins and lactic acid. Compression for recovery will also assist the lymphatic system’s removal of fluid which will reduce swelling and inflammation so you can get up and get back on that turbo again before you know it.

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Graduated compression, like the Zone3 RX3 range has been tested and validated by Progressive Sports Technologies based at Loughborough University.

2

Increased venous blood flow to the heart means more oxygen is delivered to the muscles, the better they can perform and the longer you can train.

3

Improved circulation means more oxygen and nutrients in the muscles which also means that the removal of lactic acid and waste toxins is accelerated during exercise as well as during recovery.

4

Compression wear helps the muscles retain heat to prevent strains and injury, especially helpful to maintain warmth during transitions.

Compression can also reduce the chances of exercise-associated muscle cramps (EAMC), especially when combined with adequate warm ups, stretching and massage.

5

Reduced oscillation (movement) and muscle vibrations means less muscle damage. This is great for maximising muscle efficiency, especially during training and races when endurance and reducing muscle fatigue is key to performance.

6

Breathable, moisture-wicking properties of the compression wear keeps you dry which aids the regulation of body temperature and prevents chafing, whilst also giving you UPF 50 sun protection.

7

Compression has been carefully constructed to support key muscle areas such as hips, knees and soleus calf muscle.

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10 reasons why compression wear should matter to you

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FITNESS + COMPRESSION

2019

Compression wear, like the Zone3 RX3 Medical Grade Compression Tights, have been constructed for optimum comfort with heat-bonded technology, comfort waistband, drawstring cord and pockets, high denier Exo-Black & Revolution Energy fabric for matt black-out confidence, breathability and antibacterial properties.

As a triathlete you are always looking at the next training session; how you can optimise performance, increase endurance and what you can do to aid your muscles’ recovery, which is exactly why compression should be a key part of your tri kit.

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Wear compression to train indoors or outside with a range you can mix and match for any season.

Here are 10 reasons why you should supplement your kit bag with compression wear.

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Calf guards and sleeves can help to quicken transition from swim to cycle, helping you to remove your wetsuit from your legs more quickly.

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2019 2019

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ULTIMATE GUIDE TO COMPRESSION Triathletes, this handy downloadable guide contains the what, the why and the when of compression wear for your triathlon training and races so you can maximise your performance and ace your recovery.

Compression can be a hugely effective tool in your tri-bag for getting the best from your training and increasing your endurance. Designed to increase muscle efficiency and power, support fatigued muscles in motion and help recovery. So, we’re going to take a closer look at compression for triathlon; find out why compression could help you, what the key performance benefits are, how it can aid your recovery and which compression garment will be the first in your kit bag for an awesome season.