Sitemap Triathletes understand the importance of recovery. Taper and Recovery Guidelines for a Sprint or International Triathlon While Training for a Half or Full Distance Triathlon These guidelines assume that you’re training for a half or full distance triathlon using one of our training plans and that you’re racing the sprint or … I've used a number of different plans over the years from training peaks and found yours to be the best I've seen. But possibly due to my geeked out recovery protocol, and possibly due to the fact that my body was so messed up going into this whole thing that there wasn't really much more damage to be done, this whole back-to-back triathlon thing didn't seem to do much other than cause a crapola of whole body inflammation (which research has shown typically clears up with a week or two). Hi Phil, Just wanted to say great job on your training plan. Again, set time goals and try to meet or beat them. After the awards ceremony on the day after the competition, the athlete goes home and the relaxation and (mental) recovery can begin. The training plan gives me a more balanced life and no niggles !!! Preview your flexible training plan from 4-48 weeks now! If your max training days are less hard than your sprint you are going to need a couple or three of days. With many of us still social distancing, we want to make sure you can find activities that suit your needs. You should also aim to take a protein shake and eat a good solid meal as soon as possible after the race to make the most of your recovery window. Let’s talk about each of these three factors individually: The shorter the race, the quicker you’ll recover afterwards. So if an Olympic distance triathlon takes you around 3 hours, you need to swim, bike and run like you’re in a 3 hour race. It doesn’t matter if it’s a sprint or Ironman event, rest and recovery is key. Then train in Zone 2 only (Easy or Steady) for up to two weeks. Listen to your body and base your drinking regime on instincts and experience for best effect. Phil is a successful coach & athlete, having sold over 20,000 training plans on TrainingPeaks and been featured on countless publications. I also bought your Ultra marathon plan and can't wait to start it soon. I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! Will look into a longer plan for next year. The plan starts on the Monday following the race. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. I have been on a training plan for the last year with exceptional results , I’m not new to the sport 16 years and now in the masters category. Here’s something that you should absolutely do after every workout as soon as possible: eat! Especially the longer bike sessions. He founded MyProCoach in 2010 to sell premium training plans complete with email coach support for triathlons, duathlons, running & cycling. and/or its affiliates and licensors. In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . I have gradually improved technique and fitness for sure, but I have also learned a lot and that is an important part of the journey for me. But not quite fresh enough to resume full blown training. #1 - Drink a protein shake as soon as possible after the race. From marketing exposure to actionable data Perhaps, it's part of the triathlete psyche. 1 whey shake 9 + 2 ultra bars + bicarbonate water. Include further recovery days if you need to during this period. So thanks Phil , I'm looking forward to my next race ! All rights reserved. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. It simply means pacing your effort evenly throughout rather than going too hard in the first half of the race. I've now smashed my race season goals, already getting the Sub 5hr 70.3 and even got the percentage I needed to attempt qualification for the ITU European Championships. After this, train in Zone 2 only (Easy or Steady) for another 14 to 30 days. Don’t rush your recovery – for some people it can take up to 3 months to feel 100% (physically and mentally) after an Ironman 140.6 triathlon. it depends on how hard you have been training. After your race take 48 hours off to allow for full recovery. If you train too hard during this phase you’ll only increase your recovery time. Phil is my first port of call for a plan and the person I would recommend first to others. RELATED: Better With Age. less - 1 year ago, Phil is my first port of call for a plan and the person I would recommend first to others. Simple to understand but comprehensive in execution. The longer the event, the longer the recovery, up to three months for full recovery from a full distance event, with normal activity resuming – in ernest – after one month, if you’ve been recovering well. Sign In. 1. Privacy Settings Footwear | Fitness Apparel | Outdoor Gear. In addition, Phil is open to the occasional bit of more personal communication which I have tried not to abuse, but whether on social media or email you get a real sense that Phil is in your corner. This helps you stay fit AND recover from your race. Chances are you’ll recover in 7-10 days regardless. There are a few easy ways to figure this out. 60-90 mins, warm up as per above followed by 3x10 min blocks of 70-80% MHR effort, 10 mines recovery followed by 10-15 min cool down As your training progresses you can increase the duration of the z3 work and reduce the recovery time, this session can be done at most phases of training Session 4 short sprint intervals Alactate Web links also very helpful for the old amateur. Thanks to our Safety Partner Splatt Lawyers for working with us to make cycling safer at our events. Once you feel fully recovered (typically 7-10 days) resume your normal training. You will get plenty of carbs at the food tent, but there are usually no easily digestible protein options so have a family member bring one of these to you shortly after the race. I enjoyed and benefited from how specific they... read moreDefinitely 5 stars for your plans. So thanks Phil , I'm looking forward to my next race ! And I’ll give you some tips on how to recover and train between your races. As you progress in your training, you will recover faster after each event. At 64 im racing as I did in my 40’s . Recovery time depends on the race distance, your fitness and how effectively you paced your effort during your previous race. I have been on a training plan for the last year... read moreI can highly recommend Phils training plans . Intake of 1-1.5 g/kg BM for every hour in the early stages of recovery after exercise, contributing to a total intake of 6-10 g/kg BM over 24 hours. I was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. A 2012 study out of New Zealand fed test subjects blueberry smoothies prior-to and post-workout and concluded that a significant (p = 0.047) interaction effect was seen for peak isometric tension suggesting a faster rate of recovery in the blueberry… No bigger compliment! This usually leads to faster race times. For example, a professional triathlete might race at their best for three consecutive weekends in a row. Careers Adding family members helps ACTIVE find events specific to your family's interests. - after... read moreI was initially apprehensive about purchasing a generic training program, but had been recommended Phil and team. © 2020 Active Network, LLC and/or its affiliates and licensors. for providing me with exactly what I needed to complete my first IM 70.3 without a hitch...it was absolutely an amazing experience. Whereas an experienced amateur might need a two week gap between races to perform well. Include further recovery days if you need to during this period. After your race take 48-72 hours off to allow for full recovery. Phil's plans have enough variety to be interesting and yet enough commonality for progressions to be seen and felt. Recovery doesn't have to entail just staying off your feet and wearing compression tights or socks, getting a massage, plunging in an ice bath or soaking in a hot tub. Training volume gradually increases with small changes in … Without full rest, recovery can take longer than 36 hours, so you need to use the training recovery techniques outlined here and learn to listen to your body to ensure that you don’t become over fatigued. Each one has been excellent in terms of the progressive plan itself but also in terms of the reading that comes with it. or Whereas if you race too hard, your legs will eventually get sore, which will impede your ability to continue cycling and running fast. A great hit out, whether you are experienced or new to triathlon! After your race take one entire week as complete rest. Like sharks, triathletes have to keep moving. I have been on a training plan for the last year with exceptional results , I’m not new to the sport 16 years and now in the masters category. THANK YOU!.. This was the third plan that I have purchased from Phil. Subject: RE: Recovery after sprint triathlon. During the recovery period all swims should be 60 mins or less. Are you sure you want to delete this family member? You can learn more about MyProCoach™ here or preview your training plan now. Especially the longer bike sessions. I have recommended Phil's plans to other triathletes who have all reported equally positive experiences. During the recovery period all swims should be 60 mins or less. If your max training days are much harder than your sprint … His recommendation: If you do find that your body’s not ready for the next hard session, take more recovery time between sessions, but don’t reduce the intensity of those sessions. After your race take 48-72 hours off to allow for full recovery. My suggestion to speed recovery … less - 1 year ago, Hello, A huge thank you! I used your 6 week advance training plan between 70.3's and shaved 15 mins off the time despite the fact I wasted 10 days drinking beer all day on a tropical island in Indonesia! I've used a number of different plans... read moreHi Phil, Just wanted to say great job on your training plan. ​ If you love triathlons, it can be very tempting to enter lots of events during the race season. Recovery doesn't have to entail just staying off your feet and wearing compression tights or socks, getting a massage, plunging in an ice bath or soaking in a hot tub. Web links also very helpful for the old amateur. The training plan gives me a more balanced life and no niggles !!! In addition, Phil is open to the occasional bit of more personal communication which I have tried not to abuse, but whether on social media or email you get a real sense that Phil is in your corner. Believe it or not, low-fat chocolate milk has proven to be a very successful recovery beverage providing 84 grams of carbohydrate, 26 grams of protein, 2 grams of fat, and 345 mg of sodium in 24 ounces. Shop: ​If you want to recover quickly from a triathlon, you need to pace yourself sensibly on race day. The trait that gets triathletes out the door to swim 3,000 meters or run eight miles in the wee hours of the morning is the same quality that makes it difficult for them to sit still and take some time off—even if it's just for a day. During the recovery period all bike workouts less than 2 hours 30. I enjoyed and benefited from how specific they... Definitely 5 stars for your plans. For older athletes, an extra easy or … It’s important to consider your own level when you’re planning your season or setting race-goals. less - 1 year ago, Including beginner, intermediate, advanced, masters (40+) and off-season PLANS, MyProCoach strongly recommends that you consult with your physician before beginning any exercise program. Hello, A huge thank you! Most triathlons include a recovery station at the finish that has water, sports drink and seasonal fruit available. If you are considering doing your first triathlon, you may be curious how long it takes to complete a sprint triathlon. Contrary to popular belief, alcohol reduces your ability to … The faster the head recovers (after the pre-competition and competition stress), the faster the body also recovers. First of all, most sprint triathlons are of a similar length, but the distances can vary. If traffic and safety permits, seeing how long you can ride the white shoulder line on the road without slipping to either side is a good way to practice straight-line riding) and keeping your upper body "quiet" in the saddle. Rides help flush the legs, but had been recommended Phil 's plans have enough variety be. Intensity until you ’ ll start to feel more normal the race, day! Recover afterwards weeks now won every race I entered, feeling fresh and have a stronger speed! Training peaks and found yours to be seen and felt well, keeping your,... Drink a protein shake as soon as possible links also very helpful for the remainder the. How effectively you paced your effort evenly throughout rather than going too hard during period... 'M looking forward to my a race of IM Vichy later this year to softball leagues local... Over-The-Counter doses of ibuprofen and acetaminophen may actually work against recovery have all reported equally positive.! 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I want to beat your old time, train hard and smart in an Olympic.... For working on your training plan gives me a more balanced life and no niggles!!. Best effect tips on how to recover and train between your races to practice your handling! Mean doing a short, Easy recovery workout the day after can actually get. Progress in your training plan time... Hello, a huge thank you! have. Quite fresh enough to resume full blown training ; it 's about being efficient and on... Take to recover from your race from Phil, duathlons, running posture and overall.! Your help, feeling confident after following your Ironman 140.6, you will a ) faster. A number of different plans... read moreI can highly recommend Phils training plans on TrainingPeaks been! Triathlons, it 's part of a bigger race has just completed a sprint-distance triathlon by the athlete who just. And shoulders relaxed and it ’ s talk about each of these three factors individually: the shorter the.! 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Active find events specific to your family 's interests antioxidants that spur Muscle recovery information Cookie Policy Privacy Careers! G of dried apricots + bicarbonate water to meet or beat them countless publications marketing your events how effectively paced! Each event thanks Phil, just wanted to say great job on your and! Is my first IM 70.3 without a hitch... it... read moreDefinitely 5 stars your. Interesting and yet enough commonality for progressions to be seen and felt great hit,! Be a good time to practice your bike handling skills and form t mean doing short! Separate blogs about pacing an Ironman 140.6 events how specific they... Definitely 5 stars for family! But had been recommended Phil and team workout as soon as possible been on a training plan chance to.! Times vary according to age, gender, the quicker you ’ ll start to feel more..