General Discussion Triathlon Talk » "Recovery" after a sprint distance? Rss Feed  
Moderators: k9car363, alicefoeller Reply
2012-07-16 11:06 AM

Veteran
353
1001001002525
41° 4' 36" N 71° 56' 10" W
Subject: "Recovery" after a sprint distance?
Had a good race yesterday. Sprint Tri. About 1.5 hrs of very hard exercise on hills, but many of my trainig workouts actually longer. I tend to like Oly distance more than sprints, for whatever reason.

Only thing was that it was very hot and humid. The heat/humidity combo might have been the worst so far this year. Really felt zapped of energy by the end.

So today I feel ok thinking about need for "recovery."

What does that mean to you?

Take the day off?

Light run?

Extra hydration?

Just stretching?


2012-07-16 11:13 AM
in reply to: #4313678

User image

Not a Coach
11473
5000500010001001001001002525
Media, PA
Subject: RE: "Recovery" after a sprint distance?
If you feel like you need the day off, take it.  If you feel like you could handle an easy ride or run or whatever, go do it.  A relatively easy swim after a short, hard race often feels good to me.
2012-07-16 11:15 AM
in reply to: #4313678

User image

Veteran
660
5001002525
Northern Illinois
Subject: RE: "Recovery" after a sprint distance?
I don't know what your goals are, or if you are in the middle of a training cycle for another race. If you aren't and feel like a day off, then take a whole day off and enjoy it. If you are in the middle of a plan then I would just continue on as normal. I had a Sprint race this weekend (Saturday). I'm in week #10 of a HIM plan for Branson. On Sunday I just went right back to my plan and did the long run as prescribed.
2012-07-16 11:16 AM
in reply to: #4313697

User image

Master
2802
2000500100100100
Minnetonka, Minnesota
Bronze member
Subject: RE: "Recovery" after a sprint distance?

JohnnyKay - 2012-07-16 11:13 AM If you feel like you need the day off, take it.  If you feel like you could handle an easy ride or run or whatever, go do it.  A relatively easy swim after a short, hard race often feels good to me.

x2 for me.  I like to go for an easy swim as my first workout post-race, especially if it is hot and humid.

2012-07-16 11:19 AM
in reply to: #4313678

User image

Expert
1014
1000
, New Hampshire
Subject: RE: "Recovery" after a sprint distance?
Finished my first tri on Saturday and the next day my recovery was hiking up and down Mount Snow to photograph, videotape and cheer on my husband as he did Tough Mudder. I'm feeling good today and will probably give my body a much deserved yoga session. I'm glad I didn't just sit around on the couch eating ice cream, although I did sit around eating ice cream, but it was good to get out there and sweat a little. There was a lot of standing around between me booking it from one obstacle on the mountain to the next, so it was a pretty nice way to actively recover.
2012-07-16 11:22 AM
in reply to: #4313678

User image

Regular
1893
1000500100100100252525
Las Vegas, NV
Subject: RE: "Recovery" after a sprint distance?
Depends on your level.  When I started a Sprint needed recovery.  Now that I'm past Oly distance and training for a HIM, I do Sprints without taper or recovery.  Friday track, Sat Sprint, Sun bike ride.


2012-07-16 1:56 PM
in reply to: #4313678

Veteran
353
1001001002525
41° 4' 36" N 71° 56' 10" W
Subject: RE: "Recovery" after a sprint distance?
I do think that its possible to really go all out even on a sprint, and even if you are training for longer distances, you can still get your butt kicked on a sprint.

I saw a number of folks who are doing the IM soon, but if you asked me they looked pretty shot after this race.

I do know my hydration needs to catch up. My P was dark after this race. My legs a little weak today. My arms are fine.

Could I do another sprint tri right now? Yes

Would that be counterproductive? Dont know

How do I know? Don't know, though I have been told in the past that I "overtrain"
2012-07-16 2:04 PM
in reply to: #4313678

User image

Veteran
1384
1000100100100252525
Panama City, FL
Subject: RE: "Recovery" after a sprint distance?

Depends on your level. Some who are training for longer distances do Sprints as their workout for that day- like a formal brick workout! Thus not much recovery needed.

 

2012-07-16 2:06 PM
in reply to: #4313678

User image

Member
5452
50001001001001002525
NC
Subject: RE: "Recovery" after a sprint distance?

Usually beer and pizza. 

 

2012-07-16 2:17 PM
in reply to: #4314235

User image

Expert
1099
1000252525
Broadlands
Subject: RE: "Recovery" after a sprint distance?
taylorz13 - 2012-07-16 3:04 PM

Depends on your the level of effort you put in. Some who are training for longer distances do Sprints as their workout for that day- like a formal brick workout! Thus not much recovery needed.

 

I think this is more accurate.  Even if you are doing HIM/IM distance races, if you go all out B's to the wall on a sprint you can still get to the point where it's a good idea to rest/recover the day after.  If however, you're doing IM training and you do a sprint race at your normal long distance pace, I guess it's a training event, not a race. 

 

2012-07-16 3:09 PM
in reply to: #4313678

User image

Regular
1893
1000500100100100252525
Las Vegas, NV
Subject: RE: "Recovery" after a sprint distance?
Well I can break myself for days on just a 5K alone if I really want to  So you just have to decide whether it's worth it to need recovery time but I think you can tell.  I can tell that point where one push or holding back is the difference between days of recovery and no recovery.  But that has nothing to do with distance, rather effort.  So I guess you can either need recovery from anything or not depending on how hard you push.  But at 80% or so, if you are currently training for a Sprint, you will probably need recovery time.  I will probably take some days off after the Half even though since it's my first just finishing will constitute effort.


2012-07-16 3:23 PM
in reply to: #4313678

User image

Extreme Veteran
556
5002525
Subject: RE: "Recovery" after a sprint distance?
The day after, I'm still so stoked after the race I have to put something in.  A light swim does it for me.  But many people take the whole day off.
2012-07-16 3:31 PM
in reply to: #4313678

User image

Expert
898
500100100100252525
Plano, National Capital Region
Subject: RE: "Recovery" after a sprint distance?

most of the time, i'll go by feel.   I'll usually try to do a short bike ride or swim (or both) at easier efforts as I feel better after.

If I don't feel like working out the day after, then I don't!

However, if you are training for something else (in my case, my first marathon), I'll probably do an easy long run the day after as I can't burn the weekend training opportunity (Saturday race), and do my swim/bike easy workout on Monday.

2012-07-16 3:38 PM
in reply to: #4314213

User image

Veteran
660
5001002525
Northern Illinois
Subject: RE: "Recovery" after a sprint distance?

JohnP_NY - 2012-07-16 1:56 PM I do think that its possible to really go all out even on a sprint, and even if you are training for longer distances, you can still get your butt kicked on a sprint. I saw a number of folks who are doing the IM soon, but if you asked me they looked pretty shot after this race. I do know my hydration needs to catch up. My P was dark after this race. My legs a little weak today. My arms are fine. Could I do another sprint tri right now? Yes Would that be counterproductive? Dont know How do I know? Don't know, though I have been told in the past that I "overtrain"

 

This is certainly true, but depending on the person's fitness level they can recover very quickly and be ready to continue training as normal the next day. I love to do Sprint distance races and I push myself pretty hard, but by the next day I'm ready to continue with my training plan for HIM.

2012-07-16 5:49 PM
in reply to: #4313678

User image

Extreme Veteran
391
100100100252525
Torrance, CA
Subject: RE: "Recovery" after a sprint distance?

Your body, your recovery.  No one on here can give you any insight to that without knowing you.

 

Some people need a full rest day after a sprint triathlon, some people do their long run the day after.  Some people just lightly do a spring with minimal effort, some people go full bore.

Personally, I take a full rest day (as in - 0 activity) after every competition I do (whether it be a 10k, sprint tri, oly, whatever).  Unless it's a 5k or an obstacle course where I am doing it more for fun than anything else - I'll take a break the next day.  But that's because I go 100% when I do those races.  If not, I'll just do my workout as I normally would.

2012-07-16 6:29 PM
in reply to: #4313678

User image

Elite
7783
50002000500100100252525
PEI, Canada
Subject: RE: "Recovery" after a sprint distance?

As others have said, it's very individual.  For me at least, the longer I've been doing this the less recovery I need from a sprint.  When I started out a few years ago, I'd be sore for at least a day, maybe two.  However, two weekends ago I did a sprint and after the awards I went for a 5.5 hour ride.



2012-07-16 10:30 PM
in reply to: #4313678


1055
10002525
Subject: RE: "Recovery" after a sprint distance?

Sprints take a ton out of me.  It's such an intense short effort and drains me.  I'll workout the next day but usually my body wants to do nothing other than a recovery ride.

2012-07-16 10:32 PM
in reply to: #4313709

User image

Expert
1123
1000100
Falls Church, VA
Subject: RE: "Recovery" after a sprint distance?
ejshowers - 2012-07-16 12:16 PM

JohnnyKay - 2012-07-16 11:13 AM If you feel like you need the day off, take it.  If you feel like you could handle an easy ride or run or whatever, go do it.  A relatively easy swim after a short, hard race often feels good to me.

x2 for me.  I like to go for an easy swim as my first workout post-race, especially if it is hot and humid.

 

I use a swim as my first workout after a race, but i usually give myself 1-2 days full off before that.

 

2012-07-17 7:28 AM
in reply to: #4313678

Veteran
353
1001001002525
41° 4' 36" N 71° 56' 10" W
Subject: RE: "Recovery" after a sprint distance?
I'm actually surprised no one mentioned "conditions of the race" as a factor for determining if a day of recovery is needed. Does this ever factor in for you?

This was the worst combination of heat/humidity for the year so far. My shoes were sounding squishy after the run. I could not drink enough and my P was still very dark.

As it turned out I took a day off, and so far it seems like it was a good thing, even though my muscles and joints gelt fine.

Here's an anology-

A number of years ago, I was getting ready for this same tri (2007 I thiink, same hot weather), but I had bike problems that morning and elected to DNS. F it, I was so ticked, I just didn't feel like racing.

So I decided to do my own run right then and there - a half Mary which was a bit short of the bike course. But hey, I'd done a half mary back in May, and a very nice time too. But that was May in 60 degrees and crisp air, and this was July in 80+ with humidity. Well, all was good until about mile 11, then came cramps in my legs. It took everything out of me to finish my own half mary run, under 2 hrs, but much slower than my race in May, and now I was hurting for 3-4 days. I was popping advils like a druggie. Was my running gone? Nope, as soon as it got cooler I was back to being able to do my long runs at a reasonable pace.
2012-07-17 11:22 AM
in reply to: #4315350

User image

Not a Coach
11473
5000500010001001001001002525
Media, PA
Subject: RE: "Recovery" after a sprint distance?

JohnP_NY - 2012-07-17 8:28 AM I'm actually surprised no one mentioned "conditions of the race" as a factor for determining if a day of recovery is needed. Does this ever factor in for you?

This was included in my "if you feel like".  Everyone responds differently to a given stress.  And everyhing factors inot determining that stress--fitness, conditions, effort, duration, etc.  There's no single magic answer.

2012-07-17 12:03 PM
in reply to: #4313678

User image

Veteran
190
100252525
Knoxville, TN
Subject: RE: "Recovery" after a sprint distance?
If it were me, for my body, and I had gone all out for the sprint (why else would you pay money to do it ) I would go for a easy spin the next day for 15-20 miles and leave it at that. I think that's in the ballpark of what I would do no matter where I was in my fitness. Just something for active recovery. The days I've done nothing after a high intensity race, I felt even worse the 2nd day after.


New Thread
General Discussion Triathlon Talk » "Recovery" after a sprint distance? Rss Feed