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| Captain Chaos with Recovery Shake |
I usually don't move a meter extra for a week. After 2-3 days I am hungry as a bear and I devour all unhealthy and greasy things that I can get hold of.
In the second week I slowly start with movement therapy and cycle and swim easily and as I like. No intensive and / or long units at this point, otherwise the regeneration will be longer. Do not include any competitions under any circumstances! I did it myself last year and today I can still slap myself for so much stupidity.
In the third week, I slowly start running again. Initially only briefly, for about 15-20 minutes. You then slowly increase that again. The scope here should be roughly at the level of a “rest week”.
In the fourth week you can start again. I would always start with a small basic block here, as this has been dismantled over the past few weeks. But you need this as a basis if you plan to build a new mold again.
Very important in these weeks. Do other things too! Go to parties, have a good cup of tea or anything else that you hold back from. You do that until "the hunger" for training comes back. One last word of warning. Athletes who were very satisfied with the race tend to return to regular training much too early. As a result, you can end up with injuries from overuse or fall into a really deep performance hole for a few weeks. So just let it go.
greetings
krelli