Ironwoman Wednesday: Recovery

Welcome back to another Ironwoman Wednesday with Jamie at From Couch to Ironwoman, Michelle at IronwomanStrong and me! We’re all training for Ironman Louisville, which is just 4 1/2 weeks away, and are coming together every Wednesday to share our journeys and talk triathlon with all you other half and full Ironmen and women!


Today we’re talking recovery!

A couple of months ago I wrote a post about recovery called 5 Things I Love About Recovery. In that post I brought up an important formula:


While many of us don’t like taking time off, recovery is an important part of training, particularly for endurance athletes. You don’t get stronger when you workout, you get stronger when your body recovers and rebuilds itself after the workouts.

So today, I wanted to share some insights about the DO’s and DON’TS of Recovery Weeks and my own daily recovery routine!

Recovery Week


  • Skip recovery weeks!
  • Completely stop working out
  • Decrease the quality of your workouts
  • Feel bad for taking a day off



  • Include recovery weeks into your training plan
  • Engage in active recovery (walks, swimming, yoga)
  • Reduce your workout quantity
  • Take an extra rest day

So what does recovery look like when it’s incorporated into a training plan?

Sample Training Plans

More rest, shorter workouts, more flexibility work.

Daily Recovery Plan

Recovery doesn’t just happen during recovery weeks. Remember Training = Workout + Recovery and that needs to happen every day.

  • After a workout the 1st thing I do is hydrate and eat.
    Using Racing Weight (Did you know you can win a free copy by participating in my Team in Training Auction on Aug 20?) and some other sources I learned I need to consume 0.8-1.2 grams of carbs and 0.2-0.4 grams of protein per kg of bodyweight per hour I worked out, within 30-45 minutes of working out, i.e. a glass of chocolate milk, a protein bar, a fruit/veggie greek yogurt smoothie etc.
  • Next I go straight to stretching and foam rolling with my Pro GRID roller (another item you can come bid on and win at my Team in Training Auction on August 20!) I know a lot of us don’t stretch, but I am absolutely convinced that including stretching and foam rolling into my routine has kept me injury-free.Foam RollingI either do my own thing or use the Pearsports 15 min leg stretches routine [Use code TEAMINTRAINING to get 20% off] or Lizzie Fuhr’s Restorative Yoga Sequence and then I use the roller for my back, arms and legs and a tennis ball for my feet. Some of my favorite stretches are the piriformis stretch, spinal twist, hip flexor stretch, pigeon and the IT band stretch.Restorative Yoga Sequence
  • Next, if it’s a morning workout, I jump in the shower, grab breakfast and head to work. For evening and weekend workouts, I slip into my compression gear and then focus on the recovery meal. The research on the effectiveness of compression gear varies, but I am a believer! I love my compression long sleeve shirt after a swim workout and swear by my PRO compression socks or calf sleeves after workouts. [Use Code PINK for 40% off PRO compression gear]

    Watermelon Yogurt Popsicles
  • Last but not least there’s sleep. Sleep is a key part of the recovery process. Great things happen when you sleep and skimping on sleep can definitely have a negative impact on your training. When you rest your muscles rebuild themselves and your body adapts to the stress you are putting it through when you workout. Sleep gives your muscles that much needed rest and allows you to be energized and ready to tackle the next workout.


  1. This is soooooooooo good. A really, really great guide to getting the best out of your body by giving it the respect it deserves. I have been guilty of doing to much, especially when I felt I was sitting around a lot, but it is so important not to look at a workout as your activity over the course of a day–it is concentrated effort that you should recover from, regardless!

  2. Great post!!
    I love a discreetly placed tennis ball on my office chair 😉

    IM is a pipe dream for me … I’m tackling the 70.3 next year though! Hopefully!!
    So my linkup with you all will have to wait 🙂

  3. Watermelon Yogurt Popsicles…yes please. Good tips in this post. Love the yoga stretches. I really need to do a better job with stretching on my days off, it helps so much.

  4. I need to pay more attention to recovery. I really don’t like to take rest days because there is so much I want to do, but I know I need to!

  5. Pingback: Lean Green Island Girl | Tried It Tuesday: Calf Sleeves & Socks by PRO Compression

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