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Those words resonate deeply, don’t they? You accomplished what you’ve been training for over the past year. That night, you fall into bed utterly exhausted, sore, sunburned, and grinning ear to ear. You did it—you completed an Ironman (or a 70.3).
Fast forward a week. You’re READY to dive back into training, eager to improve for the next race or season. You’ve set goals: tackle your weaknesses, add more yoga, strength training (duh!), or finally invest in that power meter. But then the alarm goes off at 5:00 a.m. Snooze. A week later, same story. Four weeks in, and you can’t muster the energy to get out of bed. The bike gathers dust. The smell of chlorine makes you cringe. Your running shoes? Still stuffed in your race bag. Sound familiar?
You may be experiencing the Ironman Race Day Blues—a very real phenomenon. Think about other monumental life events: graduating college, the day after your wedding, or coming home from your honeymoon. That post-event letdown hits hard because it’s not just physical exhaustion; it’s the uncertainty of what’s next.
But don’t worry—I’ve got you covered. Here are:
Take time to reflect. Write about everything: the good, the bad, and the ugly. Ask yourself:
Break it down into sections:
If journaling isn’t your style, consider recording a vlog. I often do mine right at the race site while the emotions are fresh. These reflections will be invaluable as you prepare for your next race.
Remember, you just completed an Ironman or 70.3—give yourself permission to rest. Your body needs time to repair the muscles and joints you pushed to their limits.
Did you know? The actin and myosin filaments in your muscles, along with the Z-disks, can be significantly disrupted after such an effort. Allow those microstructures to rebuild.
Plan a “Race-Cation.” After your race, explore the surrounding area. For example, after Ironman Coeur d’Alene, my husband Chris and I visited Glacier National Park—it was amazing.
During this time, relax and indulge guilt-free:
And keep that race band on for a week or two as a reminder of your accomplishment! When you’re ready, ceremonially cut it off and shift your focus forward.
If your season is over, switch it up:
Consider taking an entire month off from swimming, biking, and running to reset mentally and physically. You’ll return craving the sport you love.
One of the best ways to beat post-race blues is to set a new goal—but be mindful of your recovery. If you tackled an early-season 70.3, a mid-season race could prepare you for a late-season Ironman.
Alternatively, try a shorter, more relaxed race:
Mix it up and reconnect with why you started this journey—to have fun!
You’re not losing your mind; you’re experiencing something completely normal. Embrace the downtime—it’s a crucial part of your journey. Use this time to reconnect with yourself, your loved ones, and your life.
Look at your medal, smile, and feel that sense of accomplishment with a grateful heart.
Have you ever experienced the Race Day Blues? How did you overcome them? Share your experience in the comments—I’d love to hear from you!