Congrats! You’ve completed your first IRONMAN… Now what?
For the average mere mortal, we are just happy to achieve the one major event in our lives that we can have bragging rights on for the rest of our days. BUT this "one major event in a lifetime" thing does have its drawbacks.
With the Ironman event over and a week post high, your months of training and sacrifices may have come to an abrupt end, and you may be feeling, well, a little depressed!
What you do in the days following your event, is just as important as what you did before. Your event places high demands on the body and you’re likely to end up with depleted fuel stores, accumulated fluid in the muscles, dehydration and perhaps some damaged muscle tissue. So, not surprisingly, you will be susceptible to injury and infection after the race. You may also be feeling disorientated – or even depressed – in the come-down after achieving such a significant running goal.
Unfortunately, there’s no magic formula for calculating how long your body will take to recover – this will vary from person to person.
What you can do though, is be aware that your feeling of apathy or tiredness is completely normal and to have a strategy in place to work through the post-race blues.
First and foremost is to listen to your body’s needs.
In the days following the race, hydration is key as dehydrated cells can't transport nutrients around the body, nor can you synthesise glycogen correctly. It's important to drink little and often after exercise until your urine runs clear and is being produced in normal volume.
Lack of Energy
A general lack of energy in the week following a gruelling event like this is perfectly usual. Try to eat meals comprising 50-60 per cent carbohydrates to replenish your glycogen reserves, and foods rich in protein to assist your body in repairing muscle and tissue. Indulge any cravings you might have – these could be your body’s way of telling you what it needs.
Recover for as long as you need, but plan to hop back on your bike or lace up your runners for a short recovery ride or jog. Arrange to meet a friend, turn it into a social and take your time. The endorphins will lift your mood and light post-race exercise will assist with your muscle soreness.
Allow time to savour your achievement and set your sights on something new. Now that you have all that free time back, why not try that new yoga class or commit to a weight training regime. If you are planning to do another event like this, consider what you can do to help improve your performance or recovery next time. Weight training and yoga will improve your strength and flexibility, important aspects for all tri-athletes. The change of scenery will also refocus your mind and inject some motivation mojo back into your life!
You might have a real sense of anti-climax, so once you have rested, set your sights on a new event. Perhaps just one of the disciplines, such as a 10km run. Now that you have your running legs (so to speak), and the extra strength developed during your training, you can look to smash a PB in the following months!
After months of commitment to training, quality time with your family and friends may have suffered, along with any other hobbies you used to enjoy. Reconnect and perhaps get your family out for a leisurely bike ride, go for a picnic, take the dogs out for the day. Training for any event can be a selfish, solitary affair so use this time to spend time with others and socialise!
Did you watch the IRONMAN competitors this year and feel INSPIRED? Or have a FOMO (fear of missing out) after taking a break this year?
Entries for the Cairns IRONMAN 2016 are NOW open… what are you waiting for?!
http://www.ironman.com/triathlon/events/asiapac/ironman/cairns.aspx#axzz3djsZzmGx
p.s. Cairns has some GREAT personal trainers who are also tri-athlete competitors, so I recommend you look a few up to help you with your training. My first stop would be Emma from Empower FX
Sadly, tri events are not my area of expertise - BUT - as a marathon runner and soon-to-be ultra runner, I can help you with your first run race! I can also help you with your strength and core training.
Get in touch with me, encorefitnesscairns@gmail.com !
Keep rocking it readers and if you have any other tips to help beat the blues, comment below!
Donna
