So the big day is done, you’re feeling sore but satisfied with the way things turned out. Your next step is to get your body recovered and ready to train again. If you’re done for the year, well I guess you could just work your way into the off season and enjoy your free time. But, if you’re looking to race again within a couple months you’d best get going on that recovery. A few things to keep in mind are your need for good calories, your need for fluid, and your need for rest. The good calories are easy, get your fat and salt craving out of the way if you must, but get back on the wholesome food bandwagon as soon as you can. Your body is most likely severly damaged and the only way to bring it around is with good quality nutrients.
You also can’t forget about hydration. Drink crazy amounts of fluid (non-alcholoic and non-caffeinated preferably) in an effort to flush your system of all the toxin build up and breakdown you’ve suffered from race day.
Third step, and probably the most difficult, is to keep your body moving. Go swimming or hit up a 20 minute ride on the trainer the day following the race. Try and get on an elyptical or spinning bike at the gym – anything to get the blood moving through your muscles. Avoid running till at least the end of the week, but definitely get out for a walk or hike. The sooner you can get yourself going again, the quicker you’ll recover and be back training with high motivation. And when you can, keep the feet up with plenty of self massage.
Come week three post race, you may fall into the dulldrums and have an extremely hard time getting yourself out the door for training. Get around this by training with friends, doing a local fun run or bike race. Perhaps even another shorter distance triathlon to get your head going again. Nothing like a solid effort to jump start the energy systems.
