I was racing the ITU Long Distance about a month ago. It was one of the goals for my season… The other season goal is just 6 days away : Ironman Canada in Whistler. It is always a bit tricky thing to recover from one long distance and get to be fit for fight for the next one, that is just 4 weeks away… How to do that then?
Here we are again in Boulder/Colorado, doing the last hard training on the way to Kona. I am so lucky that I can spend almost a month this time in this fantastic city; which is full of other active and sporty people, not only triathletes, but also bikers, MTbikers, climbers and so on so on. But what are the other reasons to come all the way from Europe/Denmark and train here?
In this dark December month, during the period, when I am enjoying my training by doing a lot of different sports, for instance mountainbiking in the forest, it is quite nice to look back at the year that passed, with all the training camps, races and other exciting moments. One of the moments I will remember is definitely the one, when I was running my long run, accompanied (partly ) by Crowie up in 2500 meters in Boulder.
I was lucky again, having my “private photographer” with, this time with his videocamera, here the result, that I think actually got to be a bit funny one:
For those of you, who on Sunday came through an Ironman, congratulations! You made your goal! Just to get on the startline, without having any injuries, is worth of saying congratulations! Now it is time for recover, and the better you do it the quicker you are ready for training again
To get well on with recovery, it is important to take care of your body. A full Ironman is a hard pressure all the way through for your body, and now it needs a good rest. The first week your body is still working a lot and trying to repair all the damages after the race. This is why you might:
– have difficulties in sleeping; if so, try to take a nap in the afternoon, relax, warm baths, maybe a “fall-in-sleep” pill
– get “heat waves” feel warm in your body: if so, keep your bedroom cool, light blanket, cool showers
– have a hunger and thirst feeling; if so, eat and drink, but remember not to intake crab; unhealthy food. The richer your food is in vitamins, minerals and antioxidants, the faster the recover goes. Remeber the proteins, 1 egg a day is good, and lots of fruits to balance out the antioxidant attack on your body.
– get a massage, and then the week after, one more good massage. Works wonders.
– small damages ? try to cool it. It normally works until 48-72 hours after, but still…if you come home after a small bikeride, and the pain is there…put ice on (that is …unless it is on the part that had contact to the saddel during the race…..then just stay off the saddel !)
In your training, watch out:
– in the first week just light walks, swims, aquajogging, maybe cruising a bit on a bike. No running the first 10 days, that is the way to reduce risk of injurys
– second week, keep yourself still “low moving”, no pressure in anything you do, and train only if it brings you fun!
REMEMBER….this is the risky week. You have great shape ! and you will start to feel fresh ….and so you might think that it is a good
idea, to use all that training and good shape for something, like a small bikerace, a run, drop the freinds on the sundayride or run ect.
DONT, your tissue and muscles are not recovered yet !(unless your are an elite and expert in recover, and dont need to read this)
– 3. and 4. week you might start feeling, that you really really like you want to train hard again, but be patient, stay cool for 4 weeks, and then, feel your body what it says. If you can ride a tempo ride of 30 minutes without feeling exhausted, you are well recovered, else take one more week off from heavy and hard training.
And enjoy your “low season”, now you have time for the things you did not when you were training a lot . And remember… make plans for your next season And see you on the roads…
ps. here some more shoots from my training camp in Boulder:
Every day is a new day, bringing us more new friends, more knowledge of training, whether it is running, biking or swimming. Lets look at the swim training this time. I have been a lucky one to be able to swim in Dave Scott’s classes. He is a great coach and still in great shape also himself. He is walking wisdom i would say. Many of the worlds top tri-athletes use him for advice or as coach. Just great.
Today was another training day, a little bit of running
And a little bit of riding. I was trying to sit on Joanna Lawn’s wheel, and I did it also Starting early in the morning, to be finished before the heat war really hitting…
It is just too cool to be back in Boulder; fantastic town, super training facilities, beautiful landscape, weather marvelous; 35 in the daytime and a dry heat, 15 in the night time, so no problems to sleep. Our flight arrived to Denver on thursday evening and friday morning we started the day with a swim. But was not just any swim, as the coach was Jane Scott, Dave Scott’s sister, and in the pool there was also Craig Alexander, Chrissie Wellington and Julie Dibens… just to name some It is just cool to “train together” with the best ones in the world.(even i had to jump 2 lanes down, because i am not a fish like them).
So why is that good ? Because they are stars ? no…because they just put the training, and they really work out. They are concentrated, and
really do all they can. They just have a good work-etics, and that I like, it makes me work the same direction. Inspiration I think is the word.
Is Craig going to win on Oct 9 in Kona, here is my guess……
Here we are, jetlagged, but enjoying the nature of surroundings in Boulder Colorado
The season is slowly getting into the end for this year, but mine is first starting Here is the plan…