Ironman 70.3 Recovery and Post Race Wrap up

Ironman California 70.3 could not have gone better for me. After six months of preparation I reaped the rewards of dedicated training and planning. My fear of swimming in triathlons is mostly gone. I wanted to train more on the bike and I'm not is strong as I used to be but what training I found time for was intense and paid off. Most surprising to me is how far I have come as a runner. I hated running and was terrible at it, now I actually enjoy it, though not as much as the bike! I've only been running seriously for maybe 15 months and I've come so far in that time. In fact after looking at the IMCA results, I ranked higher on the run than I did on the bike! Unbelievable! I want to thank God who strengthened me and kept me injury free, my wife who gave me so much advice and encouragement especially with running. I want to thank all of you who prayed for me. Know that I felt your prayers and was able to also use them to lend encouragement to others while I was running. I want to give credit to Matt Lieto who I've never met, but based my training plan on.

RECOVERY

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!!