I R O N K A I S A

- From cancer survivor to IronWoman

  • The Woman
    • Gallery
    • Lectures that moves!
    • Who I Am
    • Pressrelease
    • The Team
      • The People Behind Me
      • The Sponsors
  • Personal Training
    • 1/2 & Full Marathon, by PoseRunning
    • 1/2 and Full IRONMAN
    • Kostaction
    • Test & Trainingzones
    • TRX Core training
  • Triathlon
    • The Race
      • 2012
      • 2013
      • 2014
      • 2011
      • 2010
      • 2009
      • About Triathlon
      • Race Tips
      • The Mental Game
    • The Training
      • The Strength
      • The Swim
      • The Ride
      • The Run
    • The Food
      • The Everyday Food
      • The Training Food
      • The Race Food
    • The Equipment
      • Swimming equipment
      • The Bike Equipment
      • The Running Equipment
  • Travel
    • Across the Alps on MTB
    • Across the Alps on Road
    • Bormio Superweekend
  • BikeFitDanmark
    • Bestil tid nu
    • The Retul Way
    • Your Fit Team
    • Your bike fit
  • PHOTOS & VIDEOS
    • The photos
      • Craig Aleksander Kona 2009
      • Craig Aleksander PhotoDiary
      • Florida 2008
    • The videos
      • Craig is ready for Kona 2010
      • Iron Kaisa can also ski!!!
      • Ironkaisa
      • IronKaisa and Crowie up on Swisstrail in Boulder
      • IronKaisa in Hannover 2009
      • Ironkaisa on the podium in kona 2009

recover

Hope you are going good with your recover?

Posted by Kaisa Ilvesmäki-Jakobsen on August 18, 2011 Leave a Comment

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:

 

swim kaisa swim

 

the fantastic roads and views

 

pool chatting: kaisa, tim, rinny, craig

 

the Ironman and the photographer

 

the famous switzerland trail, where you can run up in 2700 m 25 k :-)

Posted in: Uncategorized | Tagged: boulder, challenge copenhagen, Ironman, recover

Are you tired?

Posted by Kaisa Ilvesmäki-Jakobsen on July 5, 2009

It is a month ago I was in Hannover getting through the 2/90/21.1 race, and the restitution from the race went great. The first week was light training and recovery from the race. Since the recover week, I have had 2 weeks of big amounts of training and also heavy weight training. This past week was again recover , and this is certainly needed, as I got really tired from the 2 hard weeks. how do I evaluate this?

Posted in: Uncategorized | Tagged: recover, tired

Overview

alcudia bikefit boulder brooks Canada cancer challenge copenhagen championship cozumel craig alexander cross country cycling Denmark dolomites Endurance Sport energy food fusion garmin Hannover hawaii holiday Ironman kona Lago di Garda las vegas livigno Mallorca mallorca 70.3 mexico nature NextLevelCamp playitas pool swimming Race rasmus henning recover running skiing swimming Training triathlon trx winter world championships

Recent Comments

  • Morten Egelund on 1/2 and Full IRONMAN
  • Kim on BikeFitDanmark
  • Morten Højte Dahl on Your bike fit
  • Ayla Jalamo on ITU World Championchips in Motala on Saturday
  • Leif Friborg on BikeFitDanmark
  • Christina on Today was a good day – my body was my friend in a race again :-)
  • Kaisa Ilvesmäki-Jakobsen on New Year and new habits, can it be done…?
  • Allu on New Year and new habits, can it be done…?
  • Jeppe Poulsen on Test & Trainingzones
  • O-P Kärkkäinen on Raceday in couple of hours, here we go!

Archives

  • July 2015 (4)
  • June 2015 (1)
  • April 2015 (1)
  • February 2015 (1)
  • January 2015 (1)
  • December 2014 (3)
  • November 2014 (4)
  • October 2014 (2)
  • September 2014 (3)
  • August 2014 (4)
  • July 2014 (2)
  • June 2014 (4)
  • February 2014 (1)
  • January 2014 (1)
  • December 2013 (2)
  • November 2013 (1)
  • October 2013 (3)
  • September 2013 (3)
  • August 2013 (3)
  • July 2013 (2)
  • June 2013 (2)
  • May 2013 (1)
  • April 2013 (1)
  • March 2013 (2)
  • February 2013 (2)
  • January 2013 (3)
  • December 2012 (2)
  • November 2012 (3)
  • October 2012 (2)
  • September 2012 (1)
  • August 2012 (3)
  • July 2012 (2)
  • June 2012 (4)
  • May 2012 (7)
  • April 2012 (4)
  • March 2012 (3)
  • February 2012 (6)
  • January 2012 (6)
  • December 2011 (3)
  • November 2011 (5)
  • October 2011 (10)
  • September 2011 (4)
  • August 2011 (6)
  • July 2011 (2)
  • June 2011 (4)
  • May 2011 (8)
  • April 2011 (6)
  • March 2011 (8)
  • February 2011 (6)
  • January 2011 (3)
  • December 2010 (3)
  • November 2010 (8)
  • October 2010 (2)
  • September 2010 (6)
  • August 2010 (5)
  • July 2010 (3)
  • June 2010 (2)
  • April 2010 (3)
  • March 2010 (2)
  • February 2010 (3)
  • January 2010 (1)
  • December 2009 (3)
  • November 2009 (3)
  • October 2009 (10)
  • September 2009 (5)
  • August 2009 (5)
  • July 2009 (6)
  • June 2009 (8)
  • May 2009 (6)
  • April 2009 (2)
  • March 2009 (1)
  • February 2009 (1)
  • August 2008 (1)

Copyright © 2021 I R O N K A I S A.

Theme by themehall.com.