Uh oh...How do I recover/train after a half-ironman?
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Anton posted 26 weeks ago.
ASk 10 triathletes how to recover after a race...and you'll get 11 answers.
I go with: Listen to your body.
I'd say nada for a week other than some light work in the pool or easy spins on the bike. Skip running.
Start that again next week and start easy. While the body may feel good later, you may have a deep sense of fatigue. When that's gone, get on it!
I've met so many folks that just keep on plowing through work outs after a race and never really recover...I don't see them around much anymore.
"What would life be if we had no courage to attempt anything?" - Vincent Van Gogh
My Blog: http://agingsuperhero.blogspot.com
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TriSooner posted 26 weeks ago.
Anton wrote:
ASk 10 triathletes how to recover after a race...and you'll get 11 answers.
This. To add the 12th answer, take one day off for every hour of the race; start back slowly with no speed work, and only short distances, like 5k "jogs" and 1hr light bike rides. Basically, your body will tell you when it is ready for intensity, and your mind will be ready to get back at it.
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GGehrke posted 26 weeks ago.
TriSooner wrote:
This. To add the 12th answer, take one day off for every hour of the race; start back slowly with no speed work, and only short distances, like 5k "jogs" and 1hr light bike rides. Basically, your body will tell you when it is ready for intensity, and your mind will be ready to get back at it.
Hm. I like this "rule of thumb," except that as you get faster you get less rest! Not fair! hehe.
I just finished my first half a week ago and have done nothing since. After 2 days I felt like I could probably do some easy riding, but the -ahem- "boys" still weren't too happy with me so I held off. Then I came down with a cold, which was probably not unrelated to the 6 hours I spent flogging myself in the race.
I do sort of wish I could have gotten back on the bike sooner, though, because a week is all it takes for me to break the habit of working out daily.
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spomeroy posted 26 weeks ago.
I got bit by the tri bug while in NZ and the one thing I did as part of my recovery plan was to get a 1 hr. deep tissue recovery massage. Didnt matter the distance of tri, du, half marathon or century ride. I went and did it. And I tell you it was one of the best things I ever did. My therapist knew what I was doing and worked on me the way it would be necessary. Some of it was absolutely excrutiating (especially that skin roll thing) but within 24 hours I felt worlds better. Basically she knew that doing this helped flush out the muscles and helped me get going for recovery work (typically lazy swims and some light Z1 fluid trainer sessions). It also helped me gauge from an outside source the conditions of my muscles and to how they were progressing.
Hope that helps
cheers
S.
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Tri Fanatic posted 26 weeks ago.
I did my first half a week ago and ran 11 miles this week. An easy 11, with most of it in my 5 mile run this morning. I like to do easy work for recovery instead of just do nothing at all. Plus I EAT a TON literally! Probably ate like 3000-3500 calories a day for 3 day after the race
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buckeyeben posted 26 weeks ago.
Thanks a ton everyone. I appreciate you all sharing your thoughts and experiences. Keep it coming. I DID get a massage when I got back home which was 2 days after the race and that helped with the acute muscle soreness. I still have some joint pain that I will "baby" for a little while. I want to get back doing SOMETHING however, as I don't want to lose the fitness I have gained...
Micah 6:8
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rebekahliz posted 26 weeks ago.
Well I'm thinking about it in terms of a typical recovery period following a marathon. After 2-3 down days, the two-three weeks following the race basically mirror the two-three weeks preceeding the race. Kind of a reverse taper. I take a full month to creep back up to higher volume and more intense workouts. But I guess it also depends on what you've set your sights on next, so when you're planning to peak again. Interesting thread. I hope we hear more from others.
Di mana ada kemauan, di situ ada jalan (Where there is desire, there is a road). – Indonesian proverb
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rebekahliz posted 26 weeks ago.
Oh, and congrats on your race!
Di mana ada kemauan, di situ ada jalan (Where there is desire, there is a road). – Indonesian proverb
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KevDaddy posted 25 weeks ago.
Buckeyeben,
Congrats on completing your first HIM; Since you read my report, you know it was my first one too.
I hope your soreness has dissipated and that things are back to normal. Some easy lap swimming or light jogging (real slow) seemed to work for me. I also enjoyed a little wine or beer every night. I don't know if it did anything for me physically, but it sure was enjoyable.
Way to go!
Kevin
I just finished my first half-ironman triathlon last weekend and don't know how much activity I should be doing or attempting to do. All my energy/focus was towards the finish line, not AFTER the finish line. I've been looking around on the web but haven't found much. I was pretty sore for 2 days after the race and very fatigued for longer. I still feel some knee aches and maybe a little hip pain from time to time depending on how I move. Going down steps still can cause just a little odd pain on the outside of my knee. One source said to treat your body like you have had an injury that takes 4-6 weeks to fully recover from.
One friend encouraged me to think about some light swimming, spinning, using the elliptical for a week or two before getting back into it. I would like to begin working on some speed work for some shorter tri's this summer but don't know how long I should wait to push it. Do I "listen to my body" or is there a "rule of thumb" school of thought out there? I have been very inactive post-race other than a few walks around the neighborhood. Quite honestly, I wanted a break mentally from the grind of training as well as physically but now I'm getting a little itch...
Any advice/counsel is greatly appreciated.
Micah 6:8