So I just finished my first iron distance race on Saturday (10/1) and of course I’m itching to get back to training once I have recovered adequately. The race definitely hurt, but I don’t feel that much worse than after doing a half. My peg-legging and hobbling was limited to the night of the race and Sunday afternoon. So my plan was to do absolutely nothing for a week and then after the week of rest start swimming again and maybe do some easy half hour sessions on my trainer. The big question is should I start swimming with my masters team next week or would that potentially be too intense? The masters season has just begun and it’s going to be hard to stay out of the water for too long. I was thinking three weeks before running again and maybe 4-6 before lifting. Does this seem reasonable to everyone? Thanks in advance for the advice.
I did not do anything for a week. The main reason is my knee hurt.
I started back into my routine during the second week. Went for an hour run on the 14th day and felt fine. Have my last tri race 3 weeks after the IM.
To me it is just listen to the body. I know when I am tired or sore and just stop until better!!
Dave
I like the “listen to your body” school of thought, in this case it may be telling me something favorable. Thanks.
Tell the masters coach you are coming off your Ironman race, and just do the warmup and get out the first day or so. Then start doing a bit of the set, but take it easy, move down a lane or two and get out early. If for some reason the coach doesn’t go for that, not sure what to say other than maybe get a new masters program?
Going two weeks without showing up to the pool denies all your swim buddies the chance to lavish the props on you for finishing the Ironman -that’s no fun, for you or for them. So show up, just take it easy - it’s only as intense as you make it.
The rest of your plan sounds good - first some easy spins and no need to rush the running. Some hiking/walking can loosen things up a bit without doing more damage.
Congratulations on your race!
Wait for it. If you are anything like me, it took about a week before my body let me know it was not happy. I was hurtin and couldn’t really do anything. And when I did, I could tell my body was not ready. Took a full month off and feel much better for it.
Stretch stretch and stretch.
Congrats on your finish! I’ve only done one IM like you and took a week off after then started back really slowly with swimming easy and easy bike rides. I waited longer on the running due to an ITB issue. The day after I felt fine until after the plane flight home then the fatigue kicked in. There can also be a longer delayed reaction depending on how you body really handles the whole experience. You can be feeling great two to three weeks after, but beware of doing any intensity within 6-8 weeks out. The intensity could really delay your true recovery, which can be months and appears to be ***very specific to the individual. *** Gordo had an article on this last year and I recall he pulled in or quoted a lot of Mark Allen’s thoughts. Depending on where you live in the world it is a perfect time for transition and maintenance type workouts or even cross training. I know my body gets fragile (in regards to sickness) at the end of the season and when the weather changes, so I have to really watch the intensity and keep it easy. Can’t speak to the weights, maybe some of the more experience guys like Allan, Fleck and Dev can chime in on that.
Have sex?
Immediately. Once you have topped up your fluid levels that is.
Oh, sorry, didn’t read the actual post 
hee hee!
Have sex?
Immediately. Once you have topped up your fluid levels that.
Oh, I love that answer. Great!
stefan
(IM finisher with 8 to 10 hours a week of training)
You need to write a book! Why am I killing myself training for 20+ hours per week???
Way to go!
Ya know, to be technically correct, you need to change your sig.
That’s the risk management side of me coming out.
clm
Dave
Dave Campbell
im-distance finisher with 8 to 10 hours a week of training
Na, what ever you call it, it felt like an ironman. I will be a poser. :o)
Now, I have been building base for 8 years before I did my first IM. I raced 17 races this season before the IM. Now, I did tend to bonk towards the end of the run which was partly lack of miles. But I finished, and am still married. :o)
Dave
Have sex?
Immediately. Once you have topped up your fluid levels that is.
Oh, sorry, didn’t read the actual post hee hee!
yeah i didn’t wait long at all for that, maybe 12 hours tops. too long in my opinion, but as soon as i got in bed the night of the race i was comatose. oh well :).
…If for some reason the coach doesn’t go for that, not sure what to say other than maybe get a new masters program?
Going two weeks without showing up to the pool denies all your swim buddies the chance to lavish the props on you for finishing the Ironman -that’s no fun, for you or for them. So show up, just take it easy - it’s only as intense as you make it…
The coach really has nothing to say about my attendance, my urge to practice is due to my own competitive obsession, not wanting to miss more than a week or two worth of practices. But the other part of it, which you also touched upon, was to collect my props. a couple non-believers will be awkwardly eating their words as they congratulate me, i can see it now…
Once after an IM a few years ago, I was showered and tidied up and crawled into bed. The kids were asleep in the other room. I tried to get a “leg over” and the Mrs. said she was tired!
She said she had been up since before dawn. I said I knew she was up early, I was there with her! I reminded her I was the one who did the IM and I should be more tired.
A playful wrestle ensued, as I tried to drive home my point (double entendre intended) but I cramped a hamstring and had to give up, while her indoors laughed herself to sleep. Ouch.
Apparently recovery takes more than an hour or two! Who knew?
LOL, that is priceless. My co-workers all want to know what is so funny and I can’t tell them.
I figure I can just lay there and let the old boy have at it, and he can you know, “be there for me” … ha ha
I did IMLP a couple years back…then raced a 40k TT (sub 60min) on that Wed…and did a 1/2 that weekend (Sub 5)…never missed a beat…then I burnt out and died for the season.
I find that after big training sessions, long bricks or races I do a lot of casual slow bike rides. I have a 20 mile course from my house that I do at about 17-18mph average (riding most of the time at 20-21mph). This helps me recover a LOT faster than if I just did nothing. It’s worth a shot!