Post Ironman 70.3 Recovery Workouts

This past weekend I raced at Ironman Chattanooga 70.3. The result on the day was ok on paper coming in 7th and finishing in 4:04:27 vs 4:03:57 in 2016. Given that it was actually much warmer that was a positive for 2017. In addition, as many know, I was very sick in Jan/February with mono. I raced at Ironman Texas 70.3 last month (early April) in what was easily a career worst race so it was nice to take a huge step forward in my racing. On paper the day was ok but I needed to run faster and it is clear I am nowhere near 100%. Regardless it was nice to be 8-10 minutes faster than guys that were 8-10 minutes faster at Texas 70.3. 
Immediately following Ironman Chattanooga 70.3 I made the drive back to Clermont, Florida. Being self-coached I have a lot of flexibility in my training and decided to give myself three really easy days consisting of getting on the trainer and pedaling while working at a standing desk. The idea was to quit the ride when I felt like I had enough whether that was physical or mental. I also did 30 minute easy recovery swims on Monday and Wednesday and had planned on Tuesday, but due to some weather issues I never got the swim in. The idea was also on the bike to not look at the time and watts and just go by feel and let the leg fatigue totally dictate the watts. As you can see there was a nice progression over the 3 days. For reference I have had no trouble pushing 355 for more 20 minute efforts.

Today I got back at it with a longer aerobic run starting at about 1pm in the Florida sun. That was followed up with 40 minute spin before an aquathon where I was full gas swimming 1,000 meters and running 5k. I ran the 5k, again in Florida heat and humidity just under 18 progressively building from about 6:00 min/mile down to about 5:25 min/mile. Post race it was cool down jog of 1.5 miles at 10:30 before spinning again for another 40 minutes.

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