Sunday after race day. This is so critical. I recommend you get on the bike and do a very easy spin for 30 to 60 minutes. I've found this spin ride to be so helpful after you push your body. It helps to flush the muscles and keeps you from stiffening up. My wife and I rode 15 miles at a 14 MPH pace on a flat bike trail Sunday. Wear compression socks for 24 hours after the race! I know I've said it before, I swear by compression socks. They work!
Monday and Tuesday Off.
Wednesday - Easy 4 mile run at 9:15 pace.
Thursday and Friday Off
Saturday 48 mile easy bike.
Sunday 4 mile easy run at 8:45 pace.
For the next three weeks I will be in what I call a recovery maintenance cycle. I will be working out regularly but not with intensity or volume. The idea is to recover and not lose to much fitness and also to get the mental spark back that you need for dedicated training. That feeling of wanting to run 12 miles or bike 80 miles or swim 40 laps. Speaking of swimming, of the three disciplines, I came out of IMCA with a self diagnosed strained shoulder that could have only happened during the swim. Although 8 days later it's not hurting now, I'm taking no chances and plan on staying out of the pool for another week. Beginning in May I will start building my base as the following 26 weeks of training will hopefully culminate in peak fitness on November 21st.
I'M GOING TO IRONMAN ARIZONA!!