Post Ironman Fitness Decline?

Triathlon Forum
1

I finished my first full IM at Boulder earlier this year (~2 months ago). For recovery, I followed what seemed to be the most commonly available internet advice… basically 4 weeks of gradual recovery starting with complete rest and progressing towards a light jog by the end of week 4. Everything felt great during recovery and I was already thinking about my next adventure (marathons, ultra runs, next IM, etc.). One thing I wanted to focus on post IM was strength training - I felt good on the swim and bike, but my quads were shot for most of the run, so I started a weight training program, which I have been following for the last month or so. I have also started back into biking and to some extent running (not much swimming).

While biking and running, however, it seems like my heart rate is much higher for a much lower perceived exertion than what it was pre-IM. For IM training, I followed the 36 week trifuel plan, which does a lot of work around 75% effort. At times, during training, I really struggled to get my HR to the upper 150s (mentally and physically). Last week, while doing an interval in spin class, I maxed out at 186 HR, and while I was breathing hard, I felt like I could have pushed it more.

On the running front, I have a similar experience - HR is much higher for a given pace as compared to my pre-IM numbers (faster paces at a lower HR pre-IM) despite not necessarily breathing as hard. But where I feel strong / solid on the bike, I’m not sure I could even run a half marathon at this point (calves are pretty sore after just 4 miles!), let alone a full, or even another IM…

So mu questions are:

  1. Have others had a similar experience after finishing an IM?
  2. Was I possibly not getting enough rest / recovery during my IM training, and now I’m just more fresh (relating to the HR issue)?
  3. Is the running soreness normal (should I just back off / take it easy for a while)? Seems like I’m almost starting over from a running endurance standpoint.

I know many of you all have been here before - thanks in advance for any advice you can give to a first-timer!

2

Just registering my interest in this as I am in exactly the same situation - annoying isn’t it … ! :frowning:

WD :slight_smile:

3

A light jog by week 4!!??

That’s way on the conservative side of things and may explain your issues

4

“. basically 4 weeks of gradual recovery starting with complete rest and progressing towards a light jog by the end of week 4”

Would you expect to maintain your pre IM level of fitness after a month of recovery?
I would think not…

Also, how much weight have you gained in the last 30 days?

But, on the plus side, if you’re consistent with your training over the next 30 days, you will see it come back quickly

5

Agree with the above, dont know your age but I typically do a light jog by Wednesday after an Ironman, not 4 weeks…

6

I am back on it now and I was pinning my hat on the 30 day quick recovery … lol

My hill repeats took three weeks to get back to a similar level, swimming is catching up slower, road running is the worst …

WD :slight_smile:

7

Similar thing happened to me. I took a month completely off. I gradually started working out. Took me 3 months to get back to where I was prior to IM.

Not sure the solution. An IM just really destroys your body. Part of me really thinks these pros/top AGers take their recovery ability for granted. I even thought I perfectly paced my ironman with virtually no unplanned walking and was very happy with my run split. I never felt like I was “suffering” so if anything I left some on the course.

8

Ironman does not destroy the body, if you have adequate fitness gained over months and preferably years of consistent training. Active recovery is key, not complete rest.

9

not alot of science to support your claims – however that goes both way to my argument as well.

How do you define adequate fitness? For an ironman in this instance.

I am a 13 hour IM finisher. I ran comfortably a 4:45 marathon. I didnt feel terrible or anything. However I was severely fatigued for weeks after my IM. Didnt get back to my fitness level for nearly 3 months. I dont think my experience is unique among MOP/BOPs. I am not comparing my fitness to a top pro or AGer. I did a pretty solid 6 month program leading up to IM – avg volume 15 hrs/week with 2 tri seasons before (avg volume for 2 years around 8 hrs/week). I dont think I was woefully unfit for the Iron distance.

10

What kind of science are you expecting other than anecdote?
I imagine it’s a positive feedback cycle when you’ve gone from training hard for months to suddenly doing nothing meaningful for weeks. Personally I feel rubbish doing that little for 3 days straight never mins weeks. Again this must have a significant mental component.

Personally after my last IM I took one day off. Swam day two, z2 cycle day 3 and a gentle 10k run on day 4 on grass. Day 6 was my national 25 mile TT. I had to turn myself inside out to do it but was only 3% off my power pb. Obviously I’m not suggesting a major race less than a week after is ideal but I don’t think writing a month off is advisable never mind essential.

A lot will depend on your ability to recover and hence your age, diet and sleep pattern

11

Fatigue is certainly something which can occur after IM training and racing. Heck I’ve seen it come on suddenly after a half marathon and be hard to shake. So yeah like you say it doesn’t always depend on your level of fitness.

12

Fatigue is certainly something which can occur after IM training and racing. .

I think a lot of it is more mental fatigue than physical, depression seems common after big races when people don’t know what to do with themselves.

13

You detrained and are also a bit stale.

De-training takes place after about 7-9 days of no exercise and within 2-3 weeks you can see major changes. Now, it is easier to get back the 2nd time around which is good, but yes, you are nowhere near as fit as you were pre- IM.

Also, you are extremely fresh but probably trending towards being just normal. This means that you should get back into a groove quickly, but the first couple of workouts may hurt a bit more or feel very sluggish.

For future reference, a couple days off (depending on how many off days you can handle) and start going for some walks/swims/light spins by the end of the week… following week you should be back to normal in terms of being able to lightly train, but maybe not rep out any high intensity efforts. Don’t know why you would want to unless you had a big “A” race again like the poster above said.

14

“. basically 4 weeks of gradual recovery starting with complete rest and progressing towards a light jog by the end of week 4”

Would you expect to maintain your pre IM level of fitness after a month of recovery?
I would think not…

Also, how much weight have you gained in the last 30 days?

But, on the plus side, if you’re consistent with your training over the next 30 days, you will see it come back quickly

I have gained a bit of weight (perhaps 5 to 8 lbs) from my race day weight - for reference, I’m 38 yr old male, 6’3" 185 lbs (was ~178 on race day). Some of the weight is recovery beer, but I suspect some is additional muscle too, as I have been lifting weights 3 days a week for the last 6 weeks. On the run pacing, I have been doing the same half marathon for the last 4 years (excluding last year). This year was by far my best showing:

Same half marathon race / same course - held late may each year (as you can see, I’m slow!):
2016: 1:40 / 158 avg. HR - roughly 25 weeks into IM training
2014: 1:56 / 151 Avg HR - No prior running, just cycling (2x per week) and swimming (3x per week)
2013: 1:58 / 161 Avg. HR - Pretty sure I ran this one hung over (day after a poker tourney), training similar to 2014
2012: 2:02 / 167 Avg. HR - no training whatsoever

Earlier this week, I ran on similar terrain @ 8:20/mile avg pace / 157 avg HR, 4 miles, which would suggest I’m back to 2014 fitness (less the endurance). Contrary to the above, I feel really strong on the bike - About a month ago, I did an MS ride (which was my main reason for taking it easy after IM) - The guys I ride with love to ride it like a race (it’s ~170 miles over 2 days), and I wanted to go in relatively fresh (I was). I also did the same ride in 2014 (and only made it through day 1 then). Both years, I did the century ride on the first day recorded similar avg. HR’s. This year, I averaged 5 mph faster. Certainly it was slower than my IM bike (~3 mph slower), but that was expected given the terrain, and also that I was riding my steel road bike (1992) on the hoods, vs. my carbon tri bike on the aero bars (and less the other aero equip).

I have no doubt I’ll regain my fitness and I’m not worried, just seems strange to have it on the bike and have seemingly lost it on the run. Ultimately I was really hoping to run a few marathons before the end of the year, and having done an IM, I figured it would be relatively easy. C’est la vie, I suppose… Thanks for the comments!

15

I know I wasn’t the original poster but this is all good info for me.

As my excuse, a lot of my rest was forced due to a family wedding (away from home), the main family holiday, working away and then an extended family camping trip all in very quick succession after my IM. That’s not including the backlog of house jobs I had to catch up on that had lapsed due to training … lol

I think the mental side of not having a goal is a big issue for me - the penny kind of dropped on this earlier this week.

I best start work on getting permission to book something from the other half … lol

WD :slight_smile:

16

Agree with the above, dont know your age but I typically do a light jog by Wednesday after an Ironman, not 4 weeks…

This. 4 days, not 4 weeks… holy shit I can’t imagine being a slug for that long. Might even be back in the pool 2 days out just to have easy no-impact easy movement.

17

Elevated heart rate simply means your not recovered. Although, I would say to check your resting heart rate when you wake up in the morning. That is your best measure to see if you are still not recovered.

I just completed IM Louisville this weekend and the night of the race, my resting HR was high and it was hard to sleep. The next day it was higher than normal as well. It has been 4 days and I am getting better, but 4 weeks is a long wait.

I think moderate exercise is key and just don’t do hard workout’s. No reason you should be at 186 BPM right now. Go as slow as you need to stay in a lower HR zone until you know you are fully recovered.

18

I’m right there with jharris. I did IM Louisville on Sunday. I’m doing IM NC in less than two weeks provided the race still happens. I took Monday off. But I’ve already been doing my normal swim workouts and some easy longish bike rides. No running yet but will start today (4 days) after the IM. Recovery is just as important as training. But many people greatly over estimate how long their recovery needs to be. I bounce back very quickly and can handle consecutive races. Others need much longer. It’s very individual. Just start with some easy rides or swims and go from there.

19
  1. Yes, 2. Yes. 3. Yes. It is normal for the HR to be lower during peak IM training and higher during the off season. As you get back into shape, you will be able to biker faster and run faster for the same HR levels. When you rested, you lost fitness, but it is advisable to let your body reset after a hard training season.
20

I am in the same camp as you. After IMWI, I did 1 wk of rest, 2nd week started to swim again, 3rd week was introduce biking (sweet spot stuff) and jogging, and full training mode with lifting in week 4.

My HR on even recovery pace runs is as if I am racing a 5k. Often times into the 170’s on easy runs (normally 130’s-140’s) and sweet spot intervals on the bike. I am generally tired all the time too. It is not just loss of fitness. There is something else at play.

The weird part is that I didn’t have this problem after my first 2 IM’s.