How to Rest and Resume Training after a Race

author : acbadger
comments : 1

After your first triathlon, how many days off should you take to rest? How should you start your training again?

Question:

"Howdy All! I am officially a TRIATHLETE!! I completed my 1st TRI (Olympic distance) Saturday in Delaware. The swim was wicked and I had to pedal hard to make it. Nevertheless, I finished in 3hrs and 30 minutes. Not the best time in the world but I am definitely hooked.

I just bought and put aero bars on my bike, changed the handle bar tape and am ready to get back on the course. My question is – how long should I lay off the training?"

Thanks!

Answer:

CONGRATULATIONS!!! That is AMAZING! Not only is it amazing that you finished your first triathlon, but it’s truly amazing that your first triathlon was an Olympic distance triathlon (typically 1K swim, 40K bike and 10K run)!!! Way to go!!! That is quite an accomplishment.

OK, now to answer your question...

You should take about 3 to 5 days TOTALLY off after a big race like that. I just completed an Olympic Triathlon of my own this weekend and I’m ALL about reaping the benefits of working so hard. Enjoy a couple of days of NOTHING. Rest! Hydrate!!Stretch!!!

After 3 to 5 days, you can resume training for your next event...however, no matter how fit you are, if you following a particular training program, I would start from the very beginning of the program. Don’t skip weeks because you think you don’t need them. Programs like these are designed for a reason. Follow them closely.

An important thing to remember is that RESTING your body is just as important to a training program as swimming, biking and running. If your body is not properly rested, you risk muscular injury, over-use injury or even illness.

Another important piece of information to keep in mind while training is to be sure to give yourself (at least) 24 hours to recover between workouts. Your muscles and mind need time to recover from the previous days workouts. Be sure to give it this time. If you don’t have 24 hours between workouts available, try to alternate hard workouts with easier workouts so you can get the most out of your workouts.

All of that being said...if you are not going right into another training session for an impending event, now is a great time to focus on the events that you consider your weaker event. I always take my ‘off-season’ to focus on my bike. I love to bike...but I can always use this time to become a better cyclist. Pick a discipline you deem ‘train-worthy’ and get on it. You’ll be SHOCKED at the difference in the way you feel and the minutes you’ll drop after you take your off-season to rest and REALLY focus on one or two disciplines.

Keep up the great work! I can’t wait to hear how your Ironman goes (by the way you go for those BIG races...I’m assuming that will be next on your race calendar!!! Ha! Ha! Ha!)!

GOOD LUCK! Train (and rest) Well!
 

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date: August 7, 2007

acbadger

Four Sprint Triathlons and 2 Olympic Distance Triathlons. Several marathons and Boston qualified. Because of my new found love of these sports, I got my Personal Training Certification and USAT Level I Coaching Certification so I could help others attain their goals!

avataracbadger

Four Sprint Triathlons and 2 Olympic Distance Triathlons. Several marathons and Boston qualified. Because of my new found love of these sports, I got my Personal Training Certification and USAT Level I Coaching Certification so I could help others attain their goals!

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