Ironman Recovery

So, this is how my recovery after IMWA has gone, which is typical for my routine. Over rest is the theme. You need 18-21 days to start losing acquired hightened cardiac fitness. You do lose some end capillary fitness at the muscular level after 2-3 days off (hence the "flat" feeling many times after a few days off with no aerobic work). However, this type of mild fitness loss is rapidly reaccumlated with some mild exercise. Very susceptible to over training in the first 3 weeks. Esp the first 2 weeks. Initiating work too early may feel great and continue for several weeks but a big crash due to over training and lack of total recovery is a high risk. I always try to 'under shoot' my fitness level, and play it safe. Hence, I know in 6 weeks time I will be building at full strength instead of over trained.

Dec 3-9
M: off
T: off
W: off
T: off
F: 25 minutes easy to slow. Out 8:30 pace, back 8 min per mile pace
S: off
S: Repeat of Friday's run

Dec 10-16
M: off
T: Swim 1600: 500 pull wu.
12 x 50/15 doing a different stroke drill first 25 on each set of 4
500 pull cd.
Then run easy 4 on treadmill, 7:30 pace. This was a bit too fast as legs were
too tired by the end. This is not a loss of cardiac fitness.
W: off
T: Spin on bike. 60 minutes easy. No intervals, just steady spin. HR max 90 on spin
F: Swim 1600: repeat exactly tuesdays swim workout.
Repeat of tuesdays treadmill run, but because of how I felt tuesday, I slowed to 8 min pace for
the 4 miler. This felt alot better and legs fresher. But, HR still in mid zone 2 at 3 miles. This is 20 beats higher than expected at this pace.
S: Swim 2200
500 pull wu. 12x100/20: First 3 1st and 3rd links Catch up drill.
Second 3 1st and 3rd links Finger drag drill. Third 3 did same but fist drill instead.
Final 3 free style, moderate pace, 1:21 per 100 yd.
500 pull cd
S: off

Dec 17-23: "ramping up" but still primary recovery

M: Spin for 62 min. 15 min wu. Then alternate 1 min 55 rpm big gear and 2 min easy 85 rpm low gear X 12 intervals. Cd to 62 minutes.
T: Run 6, HR to top of zone 1 as max
W: Swim 3200. Spin 40 minutes with intervals
T: Run 4, Spin 45 min easy
F: Swim 3500 long course pool, run 4 slow, mid zone 1 HR or lower
S: Spin 2 hours. Some big gear stuff, short.
S: Run 6 miles easy.

Dec 24th: Begin regular week