Recovery time following HIM?

Everyones recovery time is going to be different based on many factors. For me, I had some muscle soreness that varied depending on the course. One HIM I did had a hilly run course and my quads were sore. Another had a faster run course so my knees ached a bit. That muscle soreness lasted about three days. I still was a little tired with lower energy levels for about a week.

I started back into my swimming routine two days after my last race. Cycling three days after. I hold off longer on my running and ease more gradually into that because that is were I seem to take the most abuse. Listen to your body. If you are tired or sore back off.

Conventional wisdom says to rest for one day per hour you were on the course. With your finish I would start swimming about 4 days later, biking on the 5th day and maybe a short, slow run about 5-6 days after the race. After a week, back to normal training.

You should probably be training normally by this weekend.

I took a week off (HIM time was ~5:30), and was fine.  Listen to your body.

again this is going to be wildly person, and tons will come into play:
how old you are, the course, how you raced it, how well trained you were.

i will start light training again a day or two after, full time hours about a week. the hard stuff took me on the bike about 8 days or so, siwmming 2, running i was doing a 3-6 miles without too much trouble about 4-5 days out.

your training going into it and how you paced it will have a big effect on recovery times, but this will vary a TON from person it person.

All advice above is good.  I had a HIM last weekend, I took 1 day off and have been doing 45-1 hour swims, 1-2 hour bike rides and 45 min run this week.  Come Monday I am back up to full workouts.  So a day or two off (depending on overal fitness/soreness) next 4-6 days similar to a recovery week extra lite on the running and then pick it up for the following week.  that isjust me, results may very, but I am 40 and slower than you, so 25 and faster may result in a quicker recovery.  Do listen to your body.  Also, lower intensity this week.  

Worst thing I did was take a week off after Florida 70.3.  One week then turned into a couple.  Personally I would continue training, lightly rightaway.  Work on swimming form or something else you wanted to improve that is not too physically stressful.  How about working on faster transitions, flip turns, etc.

 

I think thats a good idea to work on some of the other stuff like transitions and form. Another way to look at it is view recovery week as a reverse taper. During taper week these all things that are good to focus on because it will improve your racing without overtaxing your body.