I looked up the word recovery in "Roget's Thesaurus" and noted several definitions that were descriptive. Improvement, rescue, reformation - all seemed appropriate in describing your recuperation from an Ironman. However, there was one definitive phrase that stood out above the rest - "recover your health."

Recovering our health as quickly and painlessly as possible is the ultimate goal in mending the wounds from an Ironman. Yet, if we recover too quickly, then the process of our long road to fitness may seem to be diluted by a quick turn-around. I've always enjoyed the aftermath of the Ironman, knowing that my stiffness, acute soreness and general malaise are symbolic of the magnitude of the physical and psychological toil of the event. Unfortunately, after a few days post-event, your family and friends are tired of your moaning and groaning and it's time to recover your health. So, what's the plan?

I've broken the process into categories that will give you a selection of recovery steps from your Ironman race. Recognize that every individual is unique in recovery. In previous Ironman races, you may have noticed that your recovery was speedy, and in other races much lengthier. Select and improvise on the categories that pertain to your race recovery characteristics.

Immediately after the race:

· Continue walking slowly with assistance. Don't sit down and stop movement. Allow your body to slowly come down from your Ironman race.

· Even if your race is in warm weather, your body may lose heat upon completion. Possibly have your partner/spouse provide a dry, long-sleeved shirt at the finish.

· Immerse your legs in a cool bath or, with a partner, slip back into the ocean or lake and gently move your arms and legs (a slow elementary backstroke is perfect). This water immersion depends on body temperature.

· Put on dry clothes and clean shoes. You may want to wear a pair of sandals. · Put your feet up and lie down. A light "flushing" massage would be optimal.

· Begin refueling.

Post-race nutrition (30 minutes to two hours after race)

· Your body is totally depleted. Begin eating and drinking an optimal beverage that combines a ratio of carbohydrates and protein (4 to 1).

· Be careful with fruit or fruit juices. The fructose may irritate your stomach and does not elevate muscle or liver glycogen at the most optimal rate.

· To estimate your caloric needs within the first two hours, your body should have between 2-3 grams of carbohydrate (CHO) per kilogram of body weight. i.e. An 80 kg man (176 pounds) x 3 grams of CHO = 240 grams of CHO x 4 cal/gram = 960 CHO calories. A 55 kg woman (121 pounds) x 2 grams of CHO = 110 grams of CHO x 4 cal/gram = 440 CHO calories.

·Protein and fat calories should be at 25 and 15 percent respectively of the carbohydrate calories. i.e. 960 calories for the 80kg man would be 25 percent protein or 240 calories (60 grams). The fat calories post-race (30 minutes to two hours) are not immediately necessary for recovery. However, I've enjoyed a handful of cookies as I was receiving my massage. Hey, a little indulgence is deserved! Fat calories for an 80kg man would be 15 percent of 960 or 144 calories (16 grams).

· Does it really matter what you eat and drink? Yes, remember the goal is to recover your health. This is one vital step.

Nutrition two hours to seven days post-race

Continue grazing for two to eight hours after the event. The goal is to eat 8-10 grams of CHO per kilogram of body weight within 24 hours and 5-6 grams of CHO per kilogram of body weight each of the next seven days. Protein and fat should each be approximately 25 percent of the carbohydrate calories.

· Boost your antioxidant levels. Your cells have been ravaged by the Ironman. Eat fruits that are loaded with antioxidants: blueberries, blackberries, kiwis and papaya are great choices. Consider enhancing your immune system by supplementary Vitamin C (1000 to 2000 mg/day), selenium (200 to 300 mcg), Beta Carotene or other carotenes (15,000 IU), Vitamin E (800 to 1200 IU), and zinc (50 mg).

· Consider bumping up your iron intake to 30 to 60 mg per day. Take it with Vitamin C, not with a calcium source.

· Enhance your Omega 3 fatty acids by eating fish, leafy green vegetables and soy-based products. Also, flaxseed and borage seed oils are beneficial.

· Boost your nut and seed intake. They are packed with good fats, minerals and vitamins. My suggestion is to mix a blend of walnuts, pumpkin seeds, sunflower seeds, almonds, peanuts and dried cranberries (high in antioxidants). Eat 3-4 handfuls each day.

· Lastly, your metabolic furnace will stay elevated between three to seven days post race. After a week, cut back on your total calories because your exercise has been reduced.

Swimming

· Swim the day after the event. I don't mean 3000 meters - just get in and stretch out. Swim predominately backstroke or an easy elementary back or slow breaststroke. Be careful not to do a wide frog kick.

· Days 2-7: Jog slowly in deep water with a belt. Very carefully, extend your legs forward and backwards to subtlety stretch your hip flexors, extensors and hamstrings.

· Consider swimming an easy workout (1000-2000) on day 3 or 4. Combine all strokes - free, back and breast. The use of a pull buoy may relax your legs. Do not use a large buoy - this will aggravate your lower back. Stay away from fins and paddles.

· Intensity should be very light.

· Your swimming recovery will be much faster than the bike and run.

Bike

· Do not ride the day after the race. Rest your torso and legs.

· Consider a very light, flat course, low gear (only 75-80 rpm) ride on days 2-5. The purpose is to enhance circulation, restore range of motion and slightly elevate body temperature. The workout is merely a warm-up of 20-45 minutes.

· Occasionally stand up to stretch out your hips, back and torso.

· Gradually increase the distance (45-75 minutes) on days 6 and 7, if desired.

Run

· Do not run for five days if you ran the entire Ironman distance in the race. Consider water running (see swim).

· If you walked 50 percent and ran 50 percent the enzymes that signal muscle trauma will not be as elevated as the "all-run" athletes. Begin light walking on days 3-4 for 20 minutes. Include 5-10 minutes of walking backwards. The purpose of these walks is to actively (but slowly) stretch the leg and hip muscles and warm up your body temperature to enhance recovery.

· Start running on day 6 or 7 for the runners and, possibly, day 5 for the run-walkers.

· Stay on an even, soft surface.

· Avoid downhills or irregular steps or trails.

· Maintain an every-other-day run regime for three weeks. The volume should only rise 5-7 percent during weeks 2 and 3.

· Resume strength training after one week.

· Light weight and a circuit program is optimal.

· Include large muscle groups with full range of movement.

Second week:

· 2-3 sets of 15-25 reps. Do not go to muscular failure.

· Avoid leg weight exercises, squats, leg presses, leg extensions and hamstring curls.

· Consider slowly increasing weight load and reduce reps (8-12) during the third week.

Stretching

· Begin stretching from day 1 after the race. Restoring range of motion and muscle length is critical to recovering from your Ironman.

· The stretches should be held for 1-2 minutes just to the point of a light stretch - not pain.

· Yoga or easy Pilates would be beneficial within the first week of the event.

· Allocate 15 minutes to stretch in the water. Large muscle groups that can be stretched in a standing position can be incorporated with the soothing feel and buoyancy of the water.

· Make sure your muscles are adequately warmed up when you begin to stretch.

Psychological

The most important category of the entire list. Everyone who has competed in an Ironman recognizes the inherent psychological "let-down" after the event. So what's the key to overcoming this mental malaise? I've found that the only way to feel motivated, worthy of your Ironman energies and not distraught over the cavern of disorder and despair is to have a plan. So here's the plan.

· Determine before the race, how much, what time and where you are going to exercise after you get back home. Recovering your health is maintaining your fitness.

· Possibly select different activities that still give you an endorphin kick. i.e. Inline skating, cross-country skiing, rowing.

· Allocate at least 30 minutes of continuous exercise before you make any changes in your exercise time or intensity.

· Keep your intensity light to moderate.

· Take off your watch, speedometer, odometer and heart-rate monitor for three weeks after the event.

· Run in the opposite direction of your normal routes or better yet, select a new course.

· Don't always be the leader in your group. Sit-in on the bike or go third in your swim lane.

· Have a friend lined up to join you for three sessions per week. Just like your Ironman training, a friend is good motivation even if it's only a 30-minute run.

· Don't worry if your Ironman veins disappear. Keep your weight in check but 3-5 pounds of eight gain is okay.

· Possibly select a short race 4-6 weeks after your Ironman. No, not another triathlon, unless it's a sprint race or less, but preferably an open water swim or a 5-10K running race. Having a race goal, even if you're recovering from the big one, can revive your post-Ironman doldrums.

· Lastly, time is a good healer and the thought of doing next year's race may begin to sound enticing. Ask yourself if you are willing to go through the process "one more time." If the hunger is still there - why not do it again?