By Carolyn Carter, the “LA Triathlete”
I've been competitive since day one. Starting as a swimmer at age 5, I developed what I call my "mission-driven mindset"—the superpower that gets me across finish lines and onto podiums today. After ending my swimming career, I picked up running and completed a half marathon. Since I already had two of the three disciplines down, trying triathlon was a natural next step. Now I'm completely hooked!
I spend my year training in all three disciplines, now: swimming, running and cycling. And as someone who now averages 13-15 hours of training per week, I've learned that what happens after training is just as important as the training itself.
Why Recovery Matters for Endurance Athletes
When I competed in my first Ironman in Louisville 2018, I faced brutal conditions—45 degrees and pouring rain. People were pulling over left and right with hypothermia. When my grandfather asked afterward when I knew I would finish, my answer was simple: "The second I signed up."
That mission-driven mindset gets me through races, but recovery is what allows me to keep showing up. As I've progressed in the sport, I've learned that proper recovery—especially quality sleep—is non-negotiable for performing at my best.
The science behind this is clear: during deep sleep, our bodies release growth hormone, repair muscle tissue, and consolidate the neural pathways formed during training. Without adequate sleep, these processes are compromised, leading to diminished performance, increased injury risk, and even hormonal imbalances that can affect everything from hunger cues to motivation.
For endurance athletes like me who put our bodies through extreme stress—whether it's a 6-hour training ride, an intense swim session, or a long run—recovery isn't optional. It's essential. And at the heart of recovery is quality sleep.
The Connection Between Muscle Tension and Sleep Quality
One of the biggest obstacles to quality sleep for athletes is physical tension. After hours of training, our muscles—particularly those in the neck, shoulders, and back—tend to harbor residual tension. This physical tension often translates to mental tension, making it difficult to switch off and fall asleep.
I noticed this pattern in my own training: on days with particularly intense workouts, I'd often lie awake at night, my mind racing and my body unable to fully relax. The physiological explanation is simple: tense muscles send signals to your brain that keep it in an alert state, making it harder to transition into deep, restorative sleep.
Breaking this cycle became a priority for me. I experimented with various pre-sleep routines and recovery tools until I found what works best. That's where the Chirp RPM Mini entered the picture and revolutionized my evening routine.
My Evening Recovery Routine in Detail
March is Sleep Awareness Month, so what better time to share my evening routine? My goal is to be in bed by 10 PM, which means I start winding down around 9 PM. Here's what works for me:
1. Environment Preparation (15 minutes)
I start by creating an environment conducive to relaxation. This means:
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Quick tidy-up of my apartment (clean spaces = calm mind)
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Dimming lights to signal to my body that it's time to wind down
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Setting out the clothing and equipment that I need for morning training
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Preparing my recovery nutrition for the next day
This practical preparation not only makes my mornings smoother but also gives my mind closure on the day, allowing me to transition to relaxation mode.
2. Gentle Stretching Sequence (10 minutes)
Next comes targeted stretching to begin releasing the day's physical tension:
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Neck side stretches: I gently tilt my head to one side, bringing my ear toward my shoulder, then place my hand on my head for a slight additional stretch, holding for 15-30 seconds before switching sides.
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Shoulder rolls: Standing with feet hip-width apart, I roll my shoulders backward in circular motions, as if drawing circles with my shoulder blades.
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Chest openers: Clasp your hands behind your back by your butt with your elbows straight. Then lift your hands away from your butt as you squeeze your shoulder blades together until you feel that stretch in your chest.
These aren't intense stretches—they're gentle movements designed to increase circulation and begin the relaxation process.
3. Targeted Muscle Release with the Chirp RPM Mini (15 minutes)
This is the game-changing part of my routine. I grab my Chirp RPM Mini and begin systematically addressing areas of tension:
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Upper traps and neck: Where I hold tension from swimming and desk work
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Shoulders: Often tight from maintaining aero position on the bike
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Lower back: Strained from both running and cycling positions
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Calves and feet: To help with circulation after being on my feet
What makes the RPM Mini so effective is that I can control exactly how much pressure to apply while the powered spinning action does the deep tissue work. The combination of rolling and percussive therapy reaches deeper than stretching alone ever could.
4. Wind Down with Reading (20 minutes)
Finally, I crawl into bed with a good book—usually fiction or something not related to training. This helps my mind transition away from performance metrics and training plans to something purely enjoyable.
I try to avoid screens at this point (though I'll admit I'm not perfect at this!). When I do stick to this routine, I typically fall asleep within minutes of putting my book down, and the quality of my sleep is noticeably better.
Beyond Athletic Recovery: Everyday Benefits
What's awesome about the RPM Mini is that it's not just for athletes. Anyone who experiences tension from daily activities can benefit:
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Office workers: The RPM Mini can help release that "tech neck" tension from looking at screens all day
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Parents: After hours of picking up children or carrying them, shoulder and lower back relief is essential
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Stress carriers: For those who manifest anxiety as physical tension, especially in the shoulders and jaw
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People with desk jobs: Counteracting the effects of poor posture throughout the workday
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Travelers: Relieving stiffness from long car rides or flights
The versatility of the RPM Mini makes it practical for addressing muscle tension wherever it appears:
- Shoulders
- Biceps
- Forearms
- Quads
- Calves
- Hands
Its compact design makes it accessible even to those who might be intimidated by larger massage devices. The intuitive controls make it easy for anyone to use effectively. And the portable design makes it perfect for taking it with me when I travel!
Try It For Yourself
If you're struggling with muscle tension that's impacting your sleep or recovery, I highly recommend giving the Chirp RPM Mini a try. It comes with a 30-day Feel Good Guarantee, so there's no risk to see if it works for you the way it has for me.
Whether you're training for an Ironman like me, just starting your fitness journey, or simply looking to improve your sleep and reduce daily tension, the RPM Mini offers an accessible solution that delivers professional-grade results.
Sleep well, recover better, and keep crushing your goals!
For more on Carolyn’s triathlon journey, her training tips, and of course, her recovery routines, be sure to follow Carolyn Carter, “LA Triathlete,” on Instagram.