Congratulations on completing your Half Distance Triathlon race!
After your event it's easy to not let your body recovery and repair properly. It's good to follow a structured recovery plan to help with this and avoid over training or injury during this period.
This is a 2 week structured plan of race recovery to allow your body to rebuild after your race day effort.
The first two days are complete rest and then some sessions to keep you active but at a lower level.
The plan includes:
🏊 🚴♂️ 🏃Recovery swim, bike and run sessions
📹 Videos and structured sessions to follow
🧘♀️ Stretches and meditation
🪷
Yoga
After the first 48 hours (or more) of acute fatigue, you’ll start to feel more normal. But not quite fresh enough to resume full blown training. During this phase you’ll experience a less intense, but longer lasting kind of fatigue. And it’s better to train at a low intensity until you’re fully recovered. This helps you stay fit AND recover from your race. If you train too hard during this phase you’ll only increase your recovery time.
Recovery From An Half Distance Triathlon
Typical Recovery Time: 14 to 28 days.
After your race take 48-96 hours as complete rest.
- For the next 10-24 days train in Zone 2 only (Easy or Steady).
- Include further recovery days if you need to during this period.
- During the recovery period all swims should be 60 mins or less.
- During the recovery period all run workouts should be 60 mins or less
- During the recovery period all bike workouts less than 2 hours 30.
- Once you feel fully recovered (typically 2-4 weeks) resume your normal training.
May be try some meditation? There are guided meditation in the videos section.
Email me for a code to get this plan for FREE - karen.parnell@chilitri.com
My name is Karen and I live in Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching and come and check out the Malaga 70.3 course please get in touch. Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.
Karen has an MSc in Sports Performance Coaching.
Read what other Athletes a saying about my plans
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I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.