Gameplan: How to input recovery into your triathlon training plan

MANILA, Philippines — Recovery should be part of a triathlon training plan. Coach Ani de Leon Brown says “One cannot absorb the work done effectively without sufficient time to regroup. We must allow our body to rebuild, repair, and replenish.” To make recovery a conscious choice, you must build it into a training plan. Here are Coach Ani’s 3 tips on making sure recovery is part of your plan.

1. For your weekly training plan, schedule easy days. Coach Ani says, “Plan sessions so that there is ample recovery time in between. You cannot train for a whole week doing just hard sessions every single day. So alternate easy to moderate and hard days. It’s also good to a schedule a day wherein you have a full rest.”

2. For your 3 month training cycle, schedule easy weeks. “Plan an easy week every couple of weeks. Sometimes having one or two easy days in a week is not enough recovery time during hard training weeks or after a race. The harder the training or the longer the race, the longer the recovery time needed.” advises Coach Ani.

After a race make sure you plan recovery too. The recommendation is: one week for a standard distance triathlon and two easy weeks for a half-ironman distance race.

3. Make an annual training plan. Coach Ani says, “Look at your year as a whole. Plan to build and peak for your key races and schedule the post -ace and hard training weeks breaks. The smart athlete knows exactly which phase he or she is at the moment. This knowledge reinforces the athlete’s goals and gives each month, each week, each workout more significance.” – Rappler.com