You’ve spent the last year training for Ironman. You changed your nutrition, daily workouts and devoted your life to completing the grueling race. Now what?
Your first thing needed is a week of recovery. Ironman is extremely stressful both physically and mentally. Take some time to soak things in and rest. You deserve it and your body will thank you in the long run. This might be a great time to plan a vacation and get away.
Here are triathlon recovery tips that will help with the aches and pains of post triathlon.
I would schedule a massage the week after. A foam roller will help but you need someone to give you a full body flush. This will promote blood flow and loosen up any tight muscles.
One of the best things for race recovery is a long walk. It helps to do it with a loved one because they have been extremely supportive through the entire process of training. I know you feel like you have worked out enough but it is as simple as a 30 minute walk.
Your stomach is probably feeling the effects of sugar, processed food and gu packets. Drink at least 100oz of water to help flush things out and re-hydrate yourself. Start eating simple foods that are easy on your stomach. I know you have been discipline with your nutrition for an entire year of training but now is not the time to splurge on fried food, junk food or alcohol. That can come later if you really need it.
Take a day or two off from work. You will probably be worthless anyways and your time is better spent getting sleep and letting your body recover.
Recovery can also include things not to do. Lay off your bike, running or swimming. There is no need for these the week after. When you do start getting back into working out, spend a foundation month in the gym correcting imbalances, rehabbing nagging injuries and building up energy systems you have neglected.
Ironman is an incredibly lonely sport where you spend numerous hours working out by yourself. Endurance sports lower your testosterone as you are used to working out up to 20 hours a week. Don’t be surprised if you go through a period of depression or sadness. This is normal and an opportunity to figure out exactly what your next goal is. Don’t rush into any decisions and do what you really want to do. Goals are motivating but not always convenient. You are forced to do things that you don’t always want to do. So go by feel and do exactly what you want to do.
At this point you know if you want to make triathlons a part of your life or if you want to do something else. With every commitment there is a sacrifice so make sure you love what you are doing.
