Taper vs Post Race

Edwin Croucher

Throughout the racing season many of us post regarding our physical & mental issues with the pre-Ironman taper. However, I think the post race issues, especially if it the the last race of your season can be bigger. When the taper is executed as the coaches have set out, it is not as much a recovery time physically as the post race period is. Mentally, the taper is an exciting time where we continue to focus our plan for a big race. The Post Race period is all about recovery. We just put our body through a huge day. The muscle & Joint soreness last for days and sometime longer. The mental aspect can be even bigger. If the race went great, we can still find places it could have gone better. If it went poorly, there is much self loathing and depression. The last race of the year no matter the outcome is always a hard race to get over. I think that a little team discussion on this topic can be very helpful no matter what the race outcome was.  

Coach Rich

Post Ironman Depression Syndrome (PIDS) is real thing. I'm seen it many, many times and have experienced it a bit myself. 

For #x months so many actions and thoughts of every day have been guided by a date on the calendar. And when that date comes and goes, people are often left with a "what now?" feeling, as that one guiding date/event is no longer there to provide a target and a "why" for so much of what you've been doing, every day. 

My advice is to recognize it as a temporary condition. Pick up other things to do (after you've recovered, of course), such as maintaining your running frequency, continuing to ride outside with your friends for as long as you can, reconnecting with family, and most importantly, doing some of the other, non-triathlon things you weren't able to do for so long. 

Everyone, please be mindful that we created the Post Ironman Transition Training Plan to guide you through this recovery process. Immediately after your race you should (1) load up this training plan to end 4wks into the future and (2) submit a TSR request to me. Though #2 can wait a while, no real need for you and I to connect right away. I highly encourage you to try to be a normal human for at least week 

Steve West

Ed, I'm still suffering from PIDS more than a year after IMLP. There are other compounding issues for me so not really a typical situation. I've tried to identify each problem area so I can deal with them 1 at a time but it is still a work in progress.

I have a mother in a nursing home with Dementia which is a significant mojo-sapping time suck.
I promised Carole I would take a break from Ironman and take care of the house and yard
I feel burned out after 6 years of IM training following 8 years of marathon training

My biggest mental issue comes from not knowing how I define myself in this post IM life. Nothing seems to challenge me like IM did so I am floundering. I did Rev3 Quassy but it seemed anticlimatic because I knew that was it for multi-sport in the near future. I also did a local sprint and that was with zero swimming, only a few bike rides and probably less than 15 mpw running. It was like I didn't even care. Now I struggle to get out the door to run and I have MDI in 4 weeks.

I think even if Carole was OK with me doing another IM next year, I still don't think I am mentally and emotionally prepared for the rigors of training. I'll get there eventually but not yet.

So Ed, how about you layout what is going on for you?

Ed Eovino

The way I shut the season down is built throughout the season. I have a cross bike I only ride then. It doesn't have a power meter... I don't do any intervals on it...I just ride. It's the time of year I run/ride with Connie. Instead of just striving for that date on the calendar that Rich is talking about...that's there of course... but there is a treat as well. Those nonperformance related activities are what I'm really looking forward to all year. I keep them going until that thing in my head clicks that says "back to work!". AND...I get busy having fell in love with this sport all over again!

Chris Ciannella

I have many interests outside of triathlon (boating, fishing and fly tying, skiing and just being plain old lazy) - I just might get drunk once or twice too, just say'in. I just finished IMWI and I had an awesome race and can't wait for the next one. However, I will wait until 2018 before I do my next ironman - doing one every other year just keeps its fresh and exciting. Next year I'll do Steelhead and an oly or 2. This fall, I won't do much training. Instead I'll focus on weightlifting to balance out my muscle imbalances. I'm also going to get a fat tire bike and ride in the woods and in the snow. Come January, I'll focus on riding and running. This may not make me the fastest rider or runner, but by changing it up, I don't get burned out either.

Good discussion topic.

Trish Marshall

I pine for trail running since it is so risky during season. I just finished IMWI and had mixed results, but knew this year was a build year (especially after a concussion punched a 2 week hole in my training last June). I always wear my IM bracelet for at least a week to remind myself to be kind to my body...it did a LOT for me on race day.

I have IMLP on tap and need to do a lot of improving, but the plan is just chill, clean up my house (lord! so much to do) Vegas to be stupid later this month with my hubby and his family, then MOVE THE BODY HOWEVER I WANT, BUT MOVE. FUN. SLEEP. Do other stuff. And plan for LP.

Scott Alexander

I've experienced post-IM blues several times.

I ALWAYS have a post-ironman event scheduled. A physical event, usually a half-mary, that is at least on the calendar, and that I can run with friends. Not for time, not for placings, but actual FUN! Stop a few times on the course and eat some randomly handed out food or beverage, wear a crazy costume (who can be serious when you're dressed like a banana?!?) or do something you wouldn't normally do during your training or other races.

like Chris, I go out and get a few "happy nights" too, as a reward for months of dedication to a single event. But I also build those type of days into my training (as some of you know, I do love my beer!) so I can have mini-breaks, especially during a long season.

Like Trish, I have started to love trail running too. Don't have too many great trails around here, but the ones that stay open and dry make for some amazing fun!

And the MTB, don't get me started there. LOVE IT lately! I'd suggest a MTB or a cross bike (remember n+1), like Ed said, for some fun riding. No intervals, no workouts, just go out and ride and get dirty! Definitely makes me feel like a kid again.

Shaughn Simmons

Good video posted by Coach P in the Post Ironman transition plan as well which reminded me of many things.

Additionally consider that the chemicals in your brain, Serotonin, Dopamine, etc. have been regulated and adjusted for high volumes of IM training leading up to the race, now, all of a sudden there is a sudden change in that level of activity.

Light activity helps your body adjust the regulation of those chemicals much better/faster vs. just dropping off the exercise cliff.

SS

Edwin Croucher

Great posts everyone. Thanks Coach R. This year, I am have a great transition. I am following the post Ironman transition from the team. In addition to that, I have jumped right into projects around the home. I think that how easily we transition from such a big event is how we have framed it going in. For me, Ironman Wisconsin was a big event that came after a very hard summer. Being able to spend the week with friends in a new place and cap it with a grand S.B.R was outstanding. I still look at my numbers for this race and find many places to improve. But those numbers are not what I race for. @ Steve, when I raced with you at Quassy, you looked great. You are a fantastic athlete in all aspects and a truly great person. That is what is really important.

Paul Hough

I know PIDS is real for a lot of people, but I've always got another A race scheduled so I'm really never depressed after a big race. My biggest challenge is to make sure I get the recovery I need (i.e., follow the plan) and try not to gain too much weight during the transition period. I'm generally playing catch-up on yard work, reading, and honey-dos during transition and like a blink of an eye it's over and I'm into the next training block.