Training and recovery after Ironman

Soooo…what to do now :)

The Endurance Nation folks have a good summary that represents much of what I’ve read
http://www.trifuel.com/training/triathlon-training/your-ironman-is-over-what-about-life-as-you-know-it

I’ll be shifting to a BIG focus on nutrition and calories, since my exercise calorie burn will be gone for a few weeks, and I don’t want to add back that hard fought 17 pounds that I dropped :)

…loose end post…my final formal weigh-in was 188 on October 30, one week before Ironman…I’ll add a bit more detail in a few days as I shift my focus back over to the nutrition side.

In terms of ‘training’ I’ll be doing enough of ‘something’ to held keep the weight in check, but totally unstructured between now and January 1…the primary training guidance after Ironman is to not try to come back too fast, no matter what you do…particularly running.

Week 1
The week after Ironman, the gold standard is to do no training at all…some walking, _maybe_ some light, short swimming…_maybe_ a short, noodle bike ride by the weekend…no running at all.

My quads are still stiff, feeling a bit swollen, so don’t have the tight definition that they usually have, but other than that, I’m feeling pretty good…a bit ‘worn’, but still pretty good…not really in the mood to do anything too vigorous though.

Week 2
Swimming is okay this week for the swimming types…although I’m not sure that I’ll feel much motivation to go to the pool myself…bike can be moved back in to the ‘frequency’ but not intensity…so what I’d call ‘noodle’ rides…and no running…still…_maybe_ easy easy and short by that 2nd weekend…_maybe_.

So I’ll probably be back on my mountain bike, store the tri bike, and get the road bike back in action…_maybe_ a short, easy running loop by the weekend just to test the legs…I know that I’ll want to.

Week 3
Swimming for the swimming types, bike can be back towards ‘normal’, and running back towards normal frequency, but not intensity.

Week 4
The earliest point that ‘normal’ training could resume.

…but for me, laying it back until the new year, getting my body back healthy and _maybe_ see if I can get off a few more pounds somewhere, before ramping back any structured training

…oh yeah…I did sign up for Ironman Florida 2012 :)

 

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3 Responses to Training and recovery after Ironman

  1. Anne Boone says:

    The swelling in my body has finally gone down. I’ve lost 6 1/2 pounds since Tuesday! Still a little stiffness in the shins, probably from all the fast walking. . Yesterday I went for an easy 19 mile bike. May do it again today, since the weather is warm. Then I’ll start doing some walking. Last year I did an 8 mile run the Saturday after IMFL, so I think I’ll do the same this year.

    Last year I did the Kiawah half marathon a month after IMFL and plan to do it again. Hopefully I won’t stress the recovering legs too much.

    I started massive doses of Vitamin C yesterday, trying to avoid the inevitable post IM cold.

    I’m feeling a little better about my race. Initially I was really depressed about walking more than half the ‘run’. I felt like a failure. But then I started thinking that I was only 18 minutes over my 2010 time. Not that bad. Tim and I have signed up to do Eagleman in June. I hope his doctors let him do it. We’re thinking about coming to FL in 2012 to volunteer, then signing up for the 2013 IMFL. I swore I would never do another IM, but ya never know.

    Happy birthday to Lisa. I hope she’s recovering. What a valient effort she put in! Sometimes the body just lets us down, no matter how tough we are.

    • Dad says:

      ah, back to running…the sport that you love
      …nice to be out of the pool isn’t it :)

      Anne, it was great to catch up with you and Tim in Florida, and a bright spot in my day to have that quick chat with you out on the run course…you’re a tough competitor,and so glad to see you constantly adding races onto the calendar

      …we’ll be sure to stay in touch, and catch up again in Florida next year

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