How to recover from a long triathlon training session

What are some of the most effective strategies for replenishing glycogen stores after a long triathlon training session, and how can athletes prioritize the most impactful methods when time is limited. Are there any specific nutritional protocols or timing considerations that can significantly enhance the recovery process, and what role do anti-inflammatory measures play in mitigating muscle damage and promoting a faster return to training. How do different recovery techniques, such as compression garments, foam rolling, and cryotherapy, compare in terms of their efficacy and practicality for triathletes, and what are some common mistakes or misconceptions that athletes should avoid when trying to optimize their recovery. Are there any emerging trends or research findings that suggest new approaches to recovery, and how can athletes balance the need for rest and recovery with the demands of a rigorous training schedule. What are some key indicators that an athletes recovery strategy is working, and how can they adjust their approach to address specific areas of concern or weakness.