Congratulations on completing your Full Distance Triathlon Race!
Now is the time to rest, reflect and recover
You’ll experience most tiredness in the first 48 hours after your race, so there is no benefit to training during this period while your muscles are sore and your body is tired. The best recovery straight after a race is total rest.
This is a 3 week structured plan of race recovery to allow your body to rebuild after your race day effort and help avoid injury or over training.
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.
Typical Recovery Time: 21 days plus.
The plan includes:
📖 Guide on the best ways to recover including what to eat
🏊 🚴♂️ 🏃 Swim, bike and run recovery sessions
❤️ Stretching, meditation and Heart Rate Variability
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Yoga & Pilates
Get this plan for FREE - email me for the code - 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). 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.
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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.