POST-RACE Plan
POST-RACE ROUTINE
Racing doesn’t end at the finish line.
The moments after a race carry as much weight as the effort itself. This is the window where performance turns into adaptation — where the work settles in and the body begins to rebuild, stronger and more resilient than before.
Over the years, I’ve learned that the 72 hours after a race often determine how quickly you recover, how well you absorb the training block, and how ready you are to move forward. Recovery is not a pause. It is a process — structured, intentional, and deeply influential.
The better I respect this phase, the more powerful the next one becomes.
THE MINDSET
I approach post-race recovery with the same discipline as training.
It’s easy to overlook, but the athletes who recover best are often the ones who can train hardest later. During these days, pressure is removed. Metrics are ignored. There is no pace to hit. No fatigue to prove. Only two priorities:
Restore circulation
Lower stress on the system
I don’t measure output. I measure response.
The goal isn’t to prove fitness.
The goal is to protect it.
RACE NIGHT RESET
Once the adrenaline fades, the process begins.
That evening, I take a short walk — 10 to 15 minutes — just enough to bring the heart rate down naturally and help move lymphatic fluid. Hydration immediately becomes priority: 750–1000 mL of electrolytes, followed by a balanced, comforting meal.
Protein to repair.
Carbohydrates to replenish.
Familiar foods to reset the nervous system.
This isn’t about macros or restrictions.
This is about recovery and comfort.
Sleep follows naturally. No alarms. No pressure. Just rest.
SUNDAY – ACTIVE RECOVERY
The next morning starts with gentle motion.
A long, easy walk or a light spin — 45 to 60 minutes under 110 bpm — flushes the legs and restores flow. It’s not training. It’s therapy. Rhythm over effort.
Later in the day, I move through a light mobility sequence and finish with a short, controlled core reconnect — just enough to link hips, torso, and shoulders again. Nothing aggressive. Only reawakening.
Monday usually mirrors this pattern — low, restorative, and focused on sleep, hydration, and nourishment.
This is where the rebuilding happens quietly.
TUESDAY – BODY CHECK-IN
This day is about feedback, not judgment.
I scan the body for residue — tightness, soreness, restriction. Not as a critique, but as information. This often includes another light flush session or massage, followed by notes on what still needs attention.
If something is present, I honor it.
If something has cleared, I move gently forward.
There is no timeline — only response.
WEDNESDAY — RETURN TO RHYTHM
If the body feels settled, Wednesday marks the first step back toward structure.
I introduce a short Easy Interval Method session — one to two minute segments in Zone 2. The goal is simple:
Reconnect the aerobic engine without strain.
Post-race, the body moves differently. Instead of focusing on pace or heart rate targets, I focus purely on feel — relaxed breathing, smooth mechanics, calm rhythm.
This is a reconnection, not a workout.
THURSDAY & FRIDAY — STRUCTURE RETURNS
These become the bridge days.
Light hybrid segments. Basic strength patterns. Stability work. Movement without fatigue. Nothing heavy. Nothing rushed.
The purpose is to restore control, not test limits.
By the weekend, if everything feels aligned, I’ll move into a short hybrid circuit or easy trail run — re-engaging both systems before the next build begins.
Not chasing performance.
Building readiness.
THE BIGGER PICTURE
Every phase has its role.
The work that got me to the start line doesn’t disappear after the race. It evolves. And the care I take in the reset determines how quickly — and how powerfully — I rise into what comes next.
This isn’t backing off.
It’s the breath before the next climb.
Calm is still fast.
Recovery is still work.
And the process continues.