This is another question about returning to racing after taking time off. I dug around in the archives but didn’t see anything that really answered my question so I’m braving the main forum in search of your collective wisdom.
Short Version: I’ve been swimming and biking but haven’t run in 3 months, when/where can I race again?
Long Version: 2016 was my first triathlon season. I raced local Sprints and Olys as well as my first 70.3. In mid-June, I aggravated an old injury (hips/ nerves). I took three weeks completely off, started PT and rehab work as soon as possible, returned to swimming and biking after about a month, yoga a few weeks ago, and just started some light strength training. I should be cleared to run this week and can't wait to get back at it.
But, I haven't run for a quarter of 2016 and I want to be smart! I'm currently swimming ~6,000 yards a week -- mostly in the ocean with one pool workout (N.B. I have only been swimming since December). I’m biking ~100 miles a week -- one trainer workout and the rest on the road. I know I’ll have lost mechanical efficiency on my run, but I shouldn’t have lost ALL my aerobic fitness. And if it makes a difference, I have a running background and have come back to running before (just not to triathlon).
So, how many weeks do you think it will take for me to rebuild my run? When should I plan to return to racing? At what distance? (I swam and biked at a local Oly race over the weekend and had no issues)? What other information do you need to know?
Thanks in advance for any guidance or experience you can share.
(Formerly SoCalTricurious, now in the PNW).
Short Version: I’ve been swimming and biking but haven’t run in 3 months, when/where can I race again?
Long Version: 2016 was my first triathlon season. I raced local Sprints and Olys as well as my first 70.3. In mid-June, I aggravated an old injury (hips/ nerves). I took three weeks completely off, started PT and rehab work as soon as possible, returned to swimming and biking after about a month, yoga a few weeks ago, and just started some light strength training. I should be cleared to run this week and can't wait to get back at it.
But, I haven't run for a quarter of 2016 and I want to be smart! I'm currently swimming ~6,000 yards a week -- mostly in the ocean with one pool workout (N.B. I have only been swimming since December). I’m biking ~100 miles a week -- one trainer workout and the rest on the road. I know I’ll have lost mechanical efficiency on my run, but I shouldn’t have lost ALL my aerobic fitness. And if it makes a difference, I have a running background and have come back to running before (just not to triathlon).
So, how many weeks do you think it will take for me to rebuild my run? When should I plan to return to racing? At what distance? (I swam and biked at a local Oly race over the weekend and had no issues)? What other information do you need to know?
Thanks in advance for any guidance or experience you can share.
(Formerly SoCalTricurious, now in the PNW).