I’m just curious as to recovery time people take after an Olympic tri. I raced this past Sunday and it was my first tri of the season. I put forth a good effort and got a PR but I feel more beat up this time during recovery. Nothing painful, just more muscular fatigue. This was a prep race and I didn’t taper or anything for it as my “A” race, I hate that term but use it anyway, is not until May 1st.
I raced hard and wanted a gauge of where my fitness is. I had an easy trainer ride yesterday and again this morning. I went to run off the bike today and just had no pep in my legs. I turned around and just went home. No sense in wasting time with a crap run. I know everyone is different but I was just wondering what experiences others have had.
This is my 4th year racing and I built a good base in the off season for the first time. Though my times were all faster this race, I felt like I left a little on the course in each leg. The race was meant to be a goodtraining day and a good run through with transitions and nutrition plan. Have a good day.
sounds like you went hard. take the rest of the day easy hit it hard tomorrow.
I’ve done olys where I was sore but did a TT the next day at the usual pace. But at times my running fitness is so bad I can’t beat myself up too bad =)
BarryP says that you should take it easy (not complete rest) one day for each running mile that you raced. If you use that logic, you should do some zone 2 stuff until Friday or Saturday. It’s not a perfect science, but a good basis of understanding.
BarryP says that you should take it easy (not complete rest) one day for each running mile that you raced. If you use that logic, you should do some zone 2 stuff until Friday or Saturday. It’s not a perfect science, but a good basis of understanding.
I think for many athletes who are competing in shorter distance events (olys/sprints) it is not uncommon to do 2 or more races per month. Given that schedule you are looking at probably only 1 or 2 days at most of rest then getting back into training.
For me personally there are several times this season where I will race either a sprint or oly then the very next weekend have another sprint or oly distance race. This is coming from a competitive racer looking for USAT points and not just looking to finish.
I think it also is determined by your athletic ability, age and specifically how your body recovers.
I will not usually take a day off. But, I will dial back the intensity. I try to get out on the bike the very next day to loosen up, get a good stretching session in, etc. The second day after the race would see me running and swimming, just not very fast.
While I am not looking to make a mark in USAT rankings or anything, I am competitive in my own mind and I feel I am at least towards the back of the FOP (2:17 with a 5.6 mile run).
I took Monday completely off and I swam and biked yesterday and rode this morning. I could have slugged through a run this morning but thought it would be a crappy effort so I bailed. Thanks for the input. It is good to see the experience of others.
I normally take the day after completely off. After that, I’m back to swimming as normal and supplement my run for the next 1/2 week with something like ultimate frisbee (played on nice, spongy turf). Bike workouts resume, easy, at like 3-4 days after the race. The week after is back to normal unless there’s something else that needs attention - extra soreness, injury, sickness, etc.
But hey, that’s just me. I’m a nub and may just have this whole recovery thing completely wrong…
That’s it. I’ve done it the last 2 years while injured and had sh*t race times but enjoyed the atmosphere. I should be healthy this year and be able to actually race it, at least in my own mind. I’m going over Saturday. Maybe I’ll run in to you there. Good luck. BTW 35-39 AG.
In an Olympic for me the key to recovery is right after the race and the next day. After the race I do a little cooldown, i.e. easy 2-3 mile run or an easy 30 min spin on the bike. The next day I usually do an easy 90 min on the bike and an easy 60 min swim. And after that I am back to normal training.
The key for me is being active and listening to my body. If my body says don’t train hard I don’t train hard.
45-49 for me. 2010 was my first year doing tri’s. I had a summer planned with 3 Oly’s and 1 HIM in October. But I broke my collarbone in late May, forcing me to miss 2 of the Oly’s. I’m looking forward 2011. I’m doing Clermont on the 27th as a tune-up for the season.
“In an Olympic for me the key to recovery is right after the race and the next day. After the race I do a little cooldown, i.e. easy 2-3 mile run or an easy 30 min spin on the bike. The next day I usually do an easy 90 min on the bike and an easy 60 min swim. And after that I am back to normal training.”
I agree. Keep moving, after the race and the next couple days. But I make sure its all nice n easy and don’t do any fast efforts or “long” efforts (however you define that) for 3-4 days. (I don’t do as much as you). A complete rest day on say Wednesday after a hard Saturday or Sunday race (10K, half mara. oly or even a half) also does wonders …
My rule of thumb that has worked pretty well for the past 8 years is to take one day for every hour I spent on the race course. After an Oly I would take 3 days, after a halh, I would take 5-6 and after an IM I would take 11-12 days off. By “off” I mean super easy kick around stuff that no athlete would consider a “workout”. A 30 minute walk with the dog, rollerblading at the beach to watch bikinis, play some tug-of-war with my dog, perhaps a few easy swims here and there. No structure, just fun stuff.
