Recovery plan
I did my first tail race last Saturday. I finished 18 Miles in ca. 4 hours (2100 ft elevation gain). I could barely walk Sunday - Tuesday. I think I was hurting worse than after my first full IM. I did manage to do 1 h Z1-Z2 of spinning. I am still hurting (mostly quads). That was a fun experience but not sure it was the best considering that I can't train as planned right now. My loving husband thinks I should stop being a wimp, toughen up and go train ("you are an Ironman!").
Any suggestions on when and how to get back to training?
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Comments
Walk, easy spin, and get in the pool with a buoy or lava pants.
Sit on the couch with your legs elevated and your loving husband waiting on you.
Rich did 13 miles of the race. Had to stop due to his injuries.
You've got DOMS (Delayed Onset Muscle Soreness), which is common after an effort which exceeds what you had trained yourself for. A good rule of thumb for how long it will take to "get better" is a day or two for every hour of the activity. So doing nothing for up to a week, along with ice/heat, and gentle movements as Robt suggests will do the trick.