• For your best possible post Bastion recovery – do this next week …….

    Your post Iron distance week

    Having a week of gentle activity is the key to a successful iron distance recovery.

    Day 1:   No training.  A massage may be helpful if it can be tolerated.  Make time for 15 min gentle! stretching session.  For some athletes this will be a travel day.  It is important that you do not cause further injury to damaged muscles by lugging heavy suitcases/bike boxes around.  Use trolleys and be mindful of the way you are moving your luggage.  Throughout this first week, keep well hydrated.  Your best option is to eat a good quality diet as this will promote a better recovery – but hey – if there is something you have been missing throughout your training, then have your treat this week!

    Day 2:  Same as Day 1.

    Day 3:  Now is a great time to begin the active recovery process.  Start with a 20 mins swim including.  Very easy swimming and your favourite drills. Again, a 15 min stretch will be beneficial.

    Day 4:  An easy spin on the bike.  No more than 30 mins.  Could be on your turbo or outside if good weather over a flat route.  Maintain an easy gear and a high cadence.

    Day 5:  A stretching day.  30 min of yoga or a stretching routine.

    Day 6:  By Day 6 some athletes feel ready to run.  If you do, start with a 20 min jog.   if you can’t face running yet, then go back to the pool and have a 30 mins swim.  Keep it easy with drills.

    Day 7:  Party time! Celebrate with family and friends.  You will be ready for that beer or glass of champagne now.