I know this is a very subjective question, everyone is a little different with recovery. I am a 53 year old male, just raced the Worlds and am still hurting big. I might be lucky to get in an easy 1 hour spin tonight and maybe some very light running and swimming over the remainder of the week. I am training for the Florida IM, hoping to get back to a solid training schedule within the next week.
Is this unusual to take so long to recover?
I was about to ask the same question.
Just did Muskoka 70.3 on Sunday, my first HIM race. So far, my inner monologue the last few days has been:
Head: Wouldn’t mind going for a jog tomorrow. What say you body?
Body: Sure, sounds like a plan
(Tommorrow)
Body: I have some bad news…
Head: How about tomorrow, then?
Body: Sure, sounds like a plan
I’m not making any promises, but I hope to go for a run tomorrow.
I know this is a very subjective question, everyone is a little different with recovery. I am a 53 year old male, just raced the Worlds and am still hurting big. I might be lucky to get in an easy 1 hour spin tonight and maybe some very light running and swimming over the remainder of the week. I am training for the Florida IM, hoping to get back to a solid training schedule within the next week.
Is this unusual to take so long to recover?
Well, I am 57. I did all three events at worlds. I have the IMLT 70.3 in a week. In 3 weeks I am on a relay for the challenge Rancho Cordova Half IM doing the half marathon.
I went right back to my 2 hour per day of training the day after I got back from Edmonton. Takes a while to get any speed back, but since IMLT 70.3 will kick my butt, I had no choice.
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I’m 54. For me the legs are sore for about week and a half and the body maybe longer.
Yes it takes a while. Gotta say good for you as if you are still hurting. There’s no doubt you “really raced.”
In the days after a weekend race: Realistically, I can swim fine a couple days after, spin easy by Thursday & run easy by Saturday.
Hard or long sessions should wait 10 days, I think. Maybe even longer for running.
(Just my experience: I did about 8 halfs age 35 to 42, so about 1 a season. Raced every one as hard as I could, esp. the run).
What’s the rush? Your gains will be minimal over these recovery weeks, especially when you contrast them with the endurance base you’ve built leading up to this point. Let your body do its work, and don’t take more than it’s giving. You don’t want to end up going further into debt for the sake of numbers in a training log.
That sounds pretty close to what I will safely be able to execute, good hear I am not alone.
I usually want to take off 2 days, but end up taking 3 - and the first thing I’ll add in is easy swimming. I don’t follow a ‘reverse taper’ to the T, but I do find myself swimming easy first, then spinning easy, and running easy by the weekend. Usually the following monday I’m ready to get back into things. Enjoy the time off and congrats on still feeling it, you left it out there!
What’s the rush? Your gains will be minimal over these recovery weeks, especially when you contrast them with the endurance base you’ve built leading up to this point. Let your body do its work, and don’t take more than it’s giving. You don’t want to end up going further into debt for the sake of numbers in a training log.
x2
Make sure you are doing something this week…ez ez ez. HR <100
Walking…ez swimming…spinning…something to keep the engine warm. Don’t sit on your butt.
And plenty of foam roller sessions…
I was in Mont Tremblant as well…57 years old.
Mon - travel
Tues - 45 min spin
Wed - 4 mile ez run, 2000 ez swim
Thurs - 5 mile ez run, 30 ez bike…
Fri - 2000 ez swim - 50 min ez spin
Sat and Sun TBD