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For your best possible post Bastion recovery – do this next week …….
Your post Iron distance week
Having a week of gentle activity is the key to a successful iron distance recovery.
Day 1: No training. A massage may be helpful if it can be tolerated. Make time for 15 min gentle! stretching session. For some athletes this will be a travel day. It is important that you do not cause further injury to damaged muscles by lugging heavy suitcases/bike boxes around. Use trolleys and be mindful of the way you are moving your luggage. Throughout this first week, keep well hydrated. Your best option is to eat a good quality diet as this will promote a better recovery – but hey – if there is something you have been missing throughout your training, then have your treat this week!
Day 2: Same as Day 1.
Day 3: Now is a great time to begin the active recovery process. Start with a 20 mins swim including. Very easy swimming and your favourite drills. Again, a 15 min stretch will be beneficial.
Day 4: An easy spin on the bike. No more than 30 mins. Could be on your turbo or outside if good weather over a flat route. Maintain an easy gear and a high cadence.
Day 5: A stretching day. 30 min of yoga or a stretching routine.
Day 6: By Day 6 some athletes feel ready to run. If you do, start with a 20 min jog. if you can’t face running yet, then go back to the pool and have a 30 mins swim. Keep it easy with drills.
Day 7: Party time! Celebrate with family and friends. You will be ready for that beer or glass of champagne now.
