Racing can be a powerful and jarring stimulus that requires some mental and physical recovery post-race.
Your event need not be a marathon or an Ironman either. An athlete doing a 5K or 10K run race for the first time might be totally smashed afterward. Furthermore, maybe that 5K is a championship format where you have rode the mental limit in the months prior trying to be at your best. That too can be draining.
If you have other goals for later in the year, you might be inclined to get cracking on preparing soon after the race. This is great if your body and mind is able to accept the load, but I have found myself on the brink of ruin by rushing back too quickly from races where I was operating at or near my peak.
Through these errors, I have developed a checklist to run through before getting back into standard training volume and intensity. A measured approach is always a great way to play it.
Desire
Post race blues can be a real thing. You poured a ton of energy into preparing and then performing. Give yourself some space for that itch to train to return if you feel this way. Check out mentally from sport if you need it.
Conversely, you may be chomping at the bit to get back to work. This is where the next two points can help you decide if you are truly good to go.
Feeling
I always like to check how I am feeling at easy/steady intensity. If it does not feel easy, it isn’t easy! Often there can be a "breathlessness" during steady effort that indicates there is some recovery still on the table. Give the body a chance to renormalize.
You may also experience a period of feeling exceptional in the days after race only to later have a crash in energy levels in a rebound fashion. A mentor of mine, Gordo Byrn, refers to this as delayed-blast-fatigue. It may not always happen, but if it does, now you know to pay attention.
Moreover, feeling emotionally "blah" or "cloudy" outside of training is something to monitor. I have had this sensation linger for many days after longer races. There is a remarkable connection between mental status and physical readiness.
A note on soreness—
Easy movement with your favorite activities is a great way to facilitate blood flow in the days following. Let the soreness clear from a race before jumping back into your intense sessions. A little extra easy time on the front end can go a long way.
Clarity
It is fine to have some unstructured time where you stay active. Training without a goal can be fun and can introduce you to new people and experiences. That is sometimes exactly what you need to inspire a new and clear direction toward a new goal.
“But Coach, I need to fill the void!”
No you don’t.
Your identity need not be tightly wrapped around the axle of always having a race on the calendar. I have been down this path. With that approach, at some point, you will attend a race where you get to the start line and realize it may not be the place you want to be. That is no fun.
Training, preparing, and competing simply to post numbers is asking for trouble. Your best results will come when you are able to think rationally about why you are putting in countless hours of training and preparation. It can also help you think long-term (season to season).
“Will this jeopardize next season or set up for success next season?” is a good question to ask. The true gains come to reality when you’re still in the game after 3, 5, or 10 years.
If you have recently crossed the finish line of an important race on your calendar, consider the checklist from above. Your body and mind work together to give you the signals for when it is time to push again. Pay attention.
Endurance friends, Elite Edge recently teamed up with Intrachew which is an up and coming sports nutrition brand. Tastes great, convenient packaging, and versatile. There is a promo link if you click the photo below that gets you 20% off at checkout using code MAX20.
