Beating the Post-Race Blues: Thriving After Your Ironman Triathlon

Completing an Ironman event is an incredible achievement that comes with months of hard work, dedication, and sacrifice. Crossing that finish line is a moment of triumph, but what happens next can catch many athletes off guard: the post-race blues. It’s common to feel a mix of emotions after such an intense experience, ranging from elation to emptiness. But don't worry, these feelings are normal, and there are plenty of ways to navigate this period and keep your spirits high. Here’s how you can avoid the post-race blues and continue thriving after your Ironman event.

1. Celebrate Your Achievement

First and foremost, give yourself a well-deserved pat on the back. Completing an Ironman is no small feat! Take time to bask in the glory of your accomplishment. Host a celebration with friends and family, share your journey on social media, or simply enjoy a quiet moment reflecting on how far you've come. Acknowledging your success is a crucial step in maintaining a positive mindset.

2. Set New Goals

After months of rigorous training and focusing on a single goal, it’s normal to feel a bit lost once the race is over. To combat this, start setting new goals. These don't have to be as monumental as an Ironman; they can be anything that excites and motivates you. Whether it’s another race, a personal project, or learning a new skill, having something to work towards will keep you energized and forward-focused.

Check out some other races in the new goals page!

3. Stay Active

While your body needs time to recover, staying active is important for your mental and physical health. Light activities such as yoga, swimming, or hiking on less challenging terrain can help ease you back into a routine without the intensity of Ironman training. Maintaining a level of physical activity will help regulate your mood and keep those endorphins flowing. I will work with you through your post Ironman event recovery phase to find some active sessions you would like to be part of.

4. Be a PART OF YOUR Community

The camaraderie among Ironman athletes is special, but it doesn't have to end after the race. We at TriMotivate work on some more fun training sessions focusing on recovery post Ironman events. Its the key to keep moving doing some lower intensity training that is fun and engaging.

5. Reflect and Plan

Use this time to reflect on your Ironman journey. What did you learn about yourself? What were the highs and lows? Reflecting can provide valuable insights and help you plan your next steps. Perhaps there are aspects of your training you’d like to improve, or maybe you’ve discovered a new passion for a particular discipline. Use this reflection to fuel your future endeavors.

6. Seek Professional Support

If the post-race blues feel overwhelming, seeking professional support can be incredibly beneficial. Sports psychologists and counselors can offer strategies to cope with post-race emotions and help you develop a healthy mindset for future challenges. There’s no shame in asking for help; mental well-being is just as important as physical fitness.

7. Embrace Rest and Recovery

Finally, don’t underestimate the power of rest. Your body has been through a tremendous ordeal, and proper recovery is essential. Allow yourself to sleep in, enjoy leisurely activities, and pamper yourself. Embracing rest will not only help you physically recover but also mentally recharge.

Congratulations on your epic achievement!

Coach Renee Ker

What is an FTP in Cycling and Triathlon?

FTP testing, what does it mean?

Unlocking Athletic Excellence: What is an FTP in Cycling and Triathlon?

In the realm of cycling and endurance triathlon sports, where the pursuit of excellence knows no bounds, athletes immerse themselves in a world where every watt, every pedal stroke, and every heartbeat matters. Amidst this relentless quest for perfection, one acronym reigns supreme: FTP, or Functional Threshold Power. For cyclists and triathletes alike, FTP isn't just another metric—it's the cornerstone of their training regimen, the compass guiding them towards peak performance on the road and in the water.

why work with ftp in cycling?

FTP stands as the pinnacle of an athlete's power output— a benchmark to their physical prowess and endurance capabilities. In a nutshell FTP represents the maximum sustainable power a cyclist or triathlete can maintain over an extended duration without succumbing to fatigue. Through rigorous testing protocols and precise data analysis, athletes ascertain their FTP, paving the way for targeted training strategies and strategic race execution.

Cycling: Where FTP Reigns Supreme

In the dynamic arena of cycling, FTP remains supreme for data for any athlete with a power meter or smart trainer and takes president over other data in most instance on almost every aspect of an athlete's journey:

WHY WORKING WITH FTP MEANS TRAINING PRESICION

Ever worked with heart rate in cycling but then turned around and hit a massive headwind and now your unsure of what to do with the data? Stick to the heart rate prescribed and blow yourself up, or ride to easily with the wind behind you can be disastrous on race day. FTP helps coaches guide cyclists and triathletes through the labyrinth of training protocols and workout intensities. By delineating distinct training zones based on a percentage of their FTP, coaches will develop tailor made workouts to elicit specific physiological adaptations, whether it's bolstering aerobic endurance or honing anaerobic capacity.

Performance Benchmarking: For cyclists, FTP isn't just a number—it's a number to benchmark progress, in which athletes and their coaches measure their fitness gains and performance improvements. Tracking changes in FTP over time empowers cyclists to fine-tune their training programs, optimise their race-day strategies, and pursue excellence with unwavering determination.

Tactical Race Pacing: During cycling and triathlon competitions, FTP knowledge empowers cyclists and triathletes to orchestrate their efforts with surgical precision, modulating their power output to match the demands of the terrain and the dynamics of the peloton or race. Armed with an intimate understanding of their sustainable power threshold, cyclists and triathletes navigate the racecourse with confidence, conserving energy for decisive moments and surging ahead. Especially important when racing in ironman or long course endurance cycling events.

I work with my athletes to understand what FTP an athletes should be racing at as every athlete is different. Some athletes can race at a higher FTP that others given their body make up, athletic history and abilities.

How to get the most out of your FTP when racing?

Triathlon: Integrating FTP for Multisport Mastery.

For coaching support and programming to guide you through your FTP testing. Please contact TriMotivate Performance Triathlon Coaching

Renee Ker - Accredited Performance Triathlon Coach, Cycling Track and Skills Coach and Accredited Ironman Coach

Why is Zone two cycling so important??

Zone two! The Cyclist’s Secret Weapon for Performance Enhancement

In the world of cycling, where every pedal stroke counts and endurance is key, athletes constantly seek ways to enhance their performance and push their limits. While high-intensity interval training often steals the spotlight for its ability to rapidly improve fitness and strength, there's a less flashy but equally potent training method that deserves more attention: Zone 2 training. This is great news right?! These are actually easier sessions!

Zone 2 training, also known as aerobic base training, involves exercising at a moderate intensity, typically between 60-70% of your maximum heart rate (MHR) or at 55-70% of your FTP (%FTP) or if working off threshold heart rate of 70-85% (THR). A cycling session at a pace where conversation is possible but slightly challenging. At first glance, this method might seem too gentle to demonstrate significant results, especially when compared to the intensity of interval training. However, delving deeper into the science behind Zone 2 training unveils its remarkable effectiveness, particularly in bolstering mitochondrial function and enhancing aerobic capacity (VO2 max).

Mitochondria, often referred to as the powerhouses of the cell, play a crucial role in energy production. During aerobic exercise, these tiny organelles work tirelessly to convert oxygen and nutrients into adenosine triphosphate (ATP), the primary source of cellular energy. The more efficiently your mitochondria function, the better your body becomes at utilising oxygen and fuel to sustain prolonged efforts—making them indispensable for endurance athletes like cyclists.

Enter Zone 2 cycle training. By exercising within this moderate intensity zone for extended periods, cyclists stimulate the growth and efficiency of their mitochondria. The consistent demand for oxygen and energy triggers a cascade of physiological adaptations, including an increase in mitochondrial density and enzyme activity. Over time, this leads to improved oxidative capacity, allowing cyclists to produce more ATP aerobically and sustain higher power outputs for longer durations.

Zone 2 training plays a crucial role in recovery and injury prevention. Unlike high-intensity workouts that place significant stress on the body and necessitate ample recovery time, Zone 2 sessions are gentler, promoting active recovery and facilitating tissue repair without overtaxing the system. This allows cyclists to maintain a consistent training schedule, reduce the risk of overuse injuries, and lay a solid foundation for more intense training phases.

Cyclists shouldn't overlook the profound benefits of Zone 2 training. By prioritising sustained aerobic efforts and harnessing the power of mitochondrial adaptation, athletes can elevate their endurance, and unlock their full potential on the bike. So, the next time you embark on a training ride, remember the wisdom of Zone 2—it may just be the secret weapon you need to conquer your cycling goals.

Looking for a cycling or Triathlon Coach? Custom online programs available worldwide, built for you, and only you by Performance Coach Renee Ker