Ironman Langkawi: Final Prep and Raceday Guide to Malaysia

Recovering from an Ironman race in extreme conditions


How fast you will recover from Ironman Langkawi depends on several factors such as how fit you are, how many ironman races you’ve done before, how well you stay fueled during the event and how much you had to ‘dig deep’ on race day.

But a race in those conditions will take more out of you than you may think and while you may have more events planned for later in the year. Two things to consider is regarding immune system and micro tears. You can’t “feel” any of them but you can be sure that both were damaged immensely during the race. Not running for the first 10 days, and maintaining the training less than 40min will help you recover from it. I suggest you use the following recovery guidelines:

*10 days after the race: As many days off training as you want, but try to do something easy and short (<40min) every third day as it will help with recovery. No running.

*10 days following that: Running allowed again, aim to do at least 4 sessions per week, make sure you take 2 days off a week

*21 days after the race: Slowly and patiently get back on a short course plan, that will help recover your speed and strength that has been neglected for a while and set you up nicely for the remaining short course events in 2014.

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I hope the above will make your race a much more enjoyable and successful experience!

Enjoy your training,


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