Again, Way to go! ! You have just become a member of a fairly elite part of the world. Nearly all of your colleagues do not cover 70.3 under their individual power in the course of a thirty days, much less within a lone day. Definitely make an effort to enjoy just what you have done and to say thanks to the family and friends who really helped you get from signing up to the finish line.
Competition Day: Get hydrated immediately and get cool or warm-up. Having a dunk in the lake is a very good way to get the body temp down (do not do this all by yourself!). Think of consuming some gatorade or product (Endurolytes) and attempt getting a lttle bit of solid food in your belly. Recruit the family to haul the equipment back to the car and after that find the nearest place to rinse off (or change clothes). Then attempt to get a legitimate meal in you (salty foods are okay) and get your feet elevated! You are not being lazy…raised feet promotes blood flow and also may help minimize swollen feet and ankles!! Keep working to keep your feet up at your house. In the event that you have got a long trip, pause every hour to stretch out your legs w/ a little stroll. Be aware: In the event that you feel quezy or even naucious in anyway, get to the medical tent so these people will be able to determine if you need more support.
Day Two: You will experience a bit of residual tenderness, but you will still possibly be basking in the excitement of your accomplishment. Continue walking in order to stay loose…don’t sit and compose emails (or your race report!) the entire day.
Day three: Most likely the worst day simply because you are not necessarily thrilled with regards to the race And also you are really stiff and sore. Remain loose and try a gentle stretching/flexibility session.
Going Forward - You can start to return into a bit of lightweight exercise. I recommend the following: Easy cycling/swimming for the remainder of the week. Max of 30 min's, followed by stretching. Think about a massage therapy. Week 2 might see expanded swim & cycle sessions (upwards to 60 mins, still very easy) as well as some easy running (maximum of 30 minutes). In Week 3 you could begin to include a bit of difficulty to the swim and bike while you build up your run time up to forty five or even sixty minutes. For Week Four, you ought to end up back to “normal” ( at the very least your body really should be!). If you continue to possess residual pain or discomfort following the race, contemplate getting yourself looked at to rule out an overuse injury.
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