Post Race Recovery

Well,
Much to my surprise I am sore from the race. I expected to be tired on Monday, but Monday night, in the middle of the night, the delayed onset muscle soreness hit....whammo...and yesterday I was pretty sore.

I figured geez, it was only two hours, I train longer than that, but I guess not at that intensity. It is from the mt bike leg, for sure, makes you feel like somebody beat you with a stick, all that jamming around.

So in an effort to contine on my plan of smart training, I took off the last two days. I ALWAYS start back to soon after a race. I am feeling better this morning and was thinking about going to the pool for an easy workout.

The mt bike guys have our weekly ride scheduled today, but I don't know....it might be on my best interest to wait until the weekend for that and maybe hit the road instead.

I have to go right back to training, so I want to do this right.

Oh to be 25 again with speedy recovery....

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Originally Posted by rocknrollgirl

Oh to be 25 again with speedy recovery....

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So true, my friend, so true.

Your plan sounds solid. Swim today, hit the road this afternoon for some easy spinning for the legs, maybe run tomorrow and hit the mtn bike this weekend. I did a du on Sunday, and my calves have been crazy sore for the last 2 days (I'm thinking- it was only a 6 mile run and 20 mile bike- how can this hurt so bad? It was all those hills for sure!) When you're pushing it, tho, things always hurt more than training (and I guess they should or it wouldn't make us stronger).

Have a great recovery week, and enjoy the soreness. It means you kicked some serious tail!

I usually (and prefer to be) scheduled for a very light recovery ride after a big race. Nothing pushing it mind you, but an hour of easy spinning the day after does wonders for some of that acheyness. Another thing I've found to be helpful, but not totally pleasant is a cold soak just after the event. If you can stand it fill the tub with cold water and give yourself a few minutes in it - I can stand about 4 or 5 at the most. It's like icing an injury and I do think that it really does work to keep the soreness away - I've done it for multiday events with a lot of sucess.

I'd vote for a light swim and recovery ride on the road today. I'd also suggest getting some arnica gel and rub it all over those sore muscles.

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Originally Posted by Eden

I've found to be helpful, but not totally pleasant is a cold soak just after the event.

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Oh yeah, after a long (or really intense rate at the high end of my HR scale) I sit in a cold bath. Sometimes I add ice, but usually the cold from the tap works just fine. It really helps reduce soreness!!!!! I'm convinced it's "the thing" to do after an event. I've never been sore after a marathon or tri when I do it within an hour of finishing the race. It's not always possible, but something I try to always do. LOVE the effect of the ice bath (but hate actually getting in- although once you're still you go numb and can't feel the cold anyway :D ).

Not with the ice baths again!

MAKE IT STOP!!!!!!
ow, ow, ow, ow, ow, ow, ow, ow, ow, ow, ow, ow, ow, ow, ow . . . . .

:p

I've never been able to brave actually putting ice in the tub - cold tap water was painful enough...... but the temporary discomfort of getting into a cold tub was well worth not being sore on the start line the next day of the race!

I did a swim and a light spinny, spin, spin as we call it in these parts. I was able to push a bit in the pool, but after two mins on the bike, I was thanking every god that I pray to that I bailed on the mt bike ride. It would have been a huge mistake. I was fine on the flats, but the hills...YIKES!

Hey, Maybe I am actually learning something!

So an easy light run tomorrow...and then some moderate work over the w/e.

Oh and just for the record. I LIVE to ice, but ice baths are a rare thing at the trailhead, so it ain't happening. I got home 6 hours after I fininshed the race, window closed.

Thanks Gurus...

One other thought - do you cool down after a race? I don't know about triathletes or mt bikers, but us roadies always hop on the trainer or do an easy spin down the road after the race is over. The conventional wisdom is to do at least 15 min of easy spinning after the race. Since the run is usually last in tri's I would guess that you walk for a while?

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Originally Posted by SadieKate

Not with the ice baths again!

MAKE IT STOP!!!!!!
ow, ow, ow, ow, ow, ow, ow, ow, ow, ow, ow, ow, ow, ow, ow . . . . .

:p

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Woos. :p

yellow, who loves ice baths.

I know what you mean - I did my tri on Sunday, and I'm not exactly sore, but I am definitely achy.

I woke up on Monday with a sore throat and then that went away and I have had the sniffles for the last two days. I wouldn't exactly say that I am sick, but I feel like my immune system is compromised.

No ice baths for me, but lots of Advil, and lots of rest. I did absolutely nothing on Monday and Tuesday, and today was a VERY easy bike ride - with no hills whatsoever.

Hopefully, I will fully recover by tomorrow, cuz I work out with my trainer, and I'm sure that he will have no pity for me, and will probably want to kick my butt. :eek:

Lynette

I've been known to sit in the lake after a tri or hop in a creek after a long bike ride in lieu of an ice bath. Whatever is handy will do in a pinch.

And 6 hours- yikes! Your window closed loooooonng before you made it home! :D

Great job again on your race. Makes me wanna do an XTerra...

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Originally Posted by yellow

Woos. :p

yellow, who loves ice baths.

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Fine. You can have all mine then. I bequeath them to you.

I will go ice my right knee tonight. Okay?:p