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So you have completed your long A-priority race of the year. Congratulations! You have just realized an objective that took almost a year of planning, strategizing and execution – a very impressive task.  Now that you are back home, enjoying the stunned looks of your co-workers when you reply “Less than 17 hours” to their inevitable question – “How long did it take you to do ALL THAT?!?”, you are mostly likely trying to figure out what next.  Some of you will be done with one IM race. Others of you will want to test your mettle by tweaking your plan and making another go at it.  Whatever your decision, everyone must recover from the event. Here are some guidelines to making your re-entry as seamless as possible.

Immediately Post-Race

-Make sure that you get adequate nutrition as soon as possible after the race. Although you may not feel like eating, take advantage of your bodies increased ability to absorb nutrients immediately following hard efforts.

-Icing your legs after the race can help recovery. Even if you are not sore, 2-3 x 15 mins on/off with an ice pack can speed things up.

-Elevate your legs for recovery for the next 48 hours. Every chance you get, sit with your feet up to promote recovery!

The Day After

-Get in an easy swim (20’) the next day. Just to move about. Walking around at the expo (and to various “feeding” sessions) will also promote recovery.

-Keep nutrition focus on – lots of protein and lean foods to promote recovery without the weight gain!

The Day After The Day After

-Usually the worst day. Morning stiffness and soreness are at their worst!

-Get in a light walk pre-breakfast, then when you are done eating, so some light, LIGHT stretching from a seated/lying position (nothing that requires balance, etc.).

-Repeat walk & stretch routine pre/post Dinner.

The Week After

-You may bike and swim this week. All efforts should be less than 30’ in duration and should give you adequate time for light stretching as well.  No more than one work out a day.

-If you can, schedule a light massage (specify light!) to help promote recovery.

-I advise all IM athletes to avoid running for two weeks – regardless of finish – after the race. Running is the hardest thing to control effort-wise and you DID just cover 26.2 miles!

-Maintain a consistent flexibility routine.

-If your program calls for an easy day, go easy even if you feel great. Avoid the temptation to go hard if you feel really good.

-Use a heart rate monitor to make sure that your easy days are easy. A monitor can also help determine if you are overtired or dehydrated. If you feel tired and your heart rate is higher than normal, then it might be a good idea to modify the workout.

-If you feel lousy, then modify the workout or take the day off. It is no use trying to train a tired body or mind, so save it for another day.

-Get plenty of sleep. This cannot be over stressed, as sleeping is when all the adaptation and recuperation really happens. Try taking a nap during the day if you can – your system will be all amped up after the race, so get the rest when you can!

-Only after three weeks should you consider going for anything longer than 45’ in any discipline, and the intensity should remain low through the rest of the month!

Do what ever you need to do to recover. Remember to take a ental as well as a physical break from triathlon.  Err on the side of caution – you will thank yourself for the extra recovery when you emerge from your transition period with energy and a renewed sense of purpose!

Coach P

Other Resources: Post IM Nutrition (Dave Scott) http://www.insidetri.com/scott/articles/633.0.html

IM 101 | IM 102 | IM 103 | IM 104 | IM 105

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