Last week I took it easy to recover from Ironman Chattanooga. I feel more or less normal this week and am getting back into a training routine but not going full gas yet. I’m calling it a transition week. Would I feel this normal if I had run faster at Chattanooga? Probably not. The upside of blowing up is you’re not as beat up. Unrelated, the weather here has taken a turn and it’s gotten pretty brisk outside. I’m anticipating quite a bit of trainer riding preparing for Ironman Arizona.
Transition Week Tuesday:
Bike: 3hrs on the trainer. 15 min wu, 4x (15 min steady / 1 min big gear / 4 min ez) 30 min steady, 5 min ez, 20 min steady, 10 min ez. Netflix selection: Skyfall the first half and the end of Tombstone the second half. Given what happened at Chattanooga I am very focused on getting the right number of calories per hour on the bike. Had a bottle of thickly mixed Gatorade each hour, a gel each hour, and a banana at the end of hours 1 and 2. This was enough for a 3 hour ride but I will probably need more for longer rides. One upside of indoor rides is that managing your calories and fluids is much simpler.
Run: 10 minutes light after the ride with Teddy. Teddy was pretty well behaved.
Swim: 25ish minutes and 1200ish yards. All pretty easy. 100 band. Some backstroke. My stroke is feeling great right now. Last Friday I had a great set of 300s, 200s and 100s and managed to swim my second best 200 ever. This Monday I had another great practice and swam a good 1000 and a very good 500.
Hot tub: Every easy swim I do at the gym I follow with a hot tub session. I was in a whirlpool every day Monday through Thursday after Ironman. Not sure how much it contributed to recovery but it felt good.