Did a 20 mile Bike and 1/2 marathon combo race Sunday. Super hot(94degrees at finish), and could not hydrate enough. Cramping like crazy after mile 5 of run. I did however PR my 20 mile time by 3mph avg.
Not sure what I should do to recover and start back training. Any suggestions?
I approach recovery like a reverse taper but with less intensity. It seems like I recover much quicker if I stay somewhat active. Maybe start with an easy ride one day followed by a short easy run the next and keep things low key for as many days out as you need before you start feeling soreness disipate and strength return.
Learn how to top off your muscles with energy during your race weekend taper! Carbo-load correctly and alleviate the possibility of GI distress by choosing the correct foods and when to eat them.
Most of those thinking about tackling a long swim instinctively feel it’s necessary to Do much to build endurance - more yards, harder laps. But a focus on Receiving is ideal for long distances.