Post Ironman recovery
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Moderators: k9car363, alicefoeller | Reply |
2014-07-08 2:29 PM |
101 | Subject: Post Ironman recovery So, I feel as though with all the time I put into actually training for/ getting to the finish line of this last IM race I did little to no preparation for the post-IM recovery. I am now about a week out from the finish and I feel totally lost as to what I types of workouts (duration/intensity etc.) I should be doing. Clearly, I do not want to sit on my butt and gain a bunch of weight or risk losing any fitness, also my next race is a 70.3 coming up September 7th, so that makes me a bit nervous as well. Any thoughts would be greatly appreciated! Helen |
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2014-07-08 3:02 PM in reply to: mtrunner6 |
Master 2855 Kailua, Hawaii | Subject: RE: Post Ironman recovery congrats on your IM finish! I didn't see anything in your race log, so I don't know any details, and if this is your first IM experience. Personally, I wouldn't worry too much at the moment, relax and enjoy your downtime. You deserve it. Mentally recovering from an IM is just as important as your physical recovery. Right now, my recommendation is swim. Nothing intense, but try to swim as much as you feel like it, say a 1 mile or so. Also spin on your bike to get your legs back. I'd suggest ease back into the running over the next few weeks...but slowly. Everyone is different with recovery, but I like to ease back into the whole training thing. Your body comes back pretty fast from any loss of fitness. Since you have a 70.3 in early Sept, obviously you will need to bump it back up fairly soon, but give yourself some a few weeks to recover mentally and physically before diving back into serious training. |
2014-07-10 7:20 AM in reply to: metafizx |
Champion 6503 NOVA - Ironic for an Endurance Athlete | Subject: RE: Post Ironman recovery Relax for at least two weeks. Little training except for maybe a 5 mile bike, 1/2 mile run or 400 meters of swimming. Then ease back into it. |
2014-07-10 8:59 AM in reply to: mtrunner6 |
Member 388 Miami | Subject: RE: Post Ironman recovery Congrats Helen on your IM finish!! I also finished my first IM this year and I felt lost after it was over. I did some research and I ended up doing this (it worked out great for me): First week: Swim easy and bike easy only if you feel like it. I took 3 days completely off and then I went for an easy swim, the next day I spun on the trainer for a little bit and the following day I went for an easy run (I felt horribly). Second week: You can swim at almost the same volume and intensity that you were swimming before. Bike easy, but you can start incorporating some more regular volume and moderate-harder efforts. Run easy and short. Third week: Swim and bike volume and intensity back to normal. Run still easy, increasing volume cautiously, intensity only if you feel like it. Fourth week: Normal I did IMTX on May 17th, you can check my logs for the training I did the following weeks. Also, this link may help you: http://www.oztri.com.au/Training/Clinic/Post_Ironman_Recovery.htm |
2014-07-10 9:45 AM in reply to: davidfedez |
101 | Subject: RE: Post Ironman recovery Thanks guys! I made the mistake of running 9 miles (I took too many days off and got antsy). My legs are feeling it today! I will take your advice and ease back into swimming and biking, that sounds like a better plan. |
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