5 ways to get past the post-race blues

Print

We've all been there. The excitement of training, the euphoric highs of race day… followed by the crashing lows of that post-race period. Nobody likes the post-race blues. Here are my 5 suggestions for getting past them before they can strike.

1. Focus on active recovery: Us type-A individuals often cope better if we have a plan and feel as if we're achieving something. So why not turn the post-race period into a dedicated time of active recovery? See, you're not tired… you're recovering! This is a good strategy if your race was a marathon, Ironman or other long distance endurance event which demands a little down time (just when you feel least like resting up). Use the week or two after your race to do all those things which have been on your to-do list for ages:

  • sports massages
  • yoga or Pilates
  • foam rolling, myofacial release, stretching
  • strengthening and postural exercises
  • online shopping for new kit, bike parts or sportswear
  • fettling and fixing your bike/s

2. Make a smooth transition: If that was your last race of the season, focus on making the switch to your next block of training. Any good periodised training approach includes a transition phase after race day. Work with your coach, or put your own plans in place, to recover properly, address any injuries or imbalances, enjoy life outside of training, and then refocus on your next sporting goal.

3. Crunch the numbers: We all like poring over data from training and racing. So upload your Garmin info, sync your gadgets and update your apps, then settle down with a cuppa. Take a good look at how your race panned out: assess your split times, your pace, your heart-rate feedback as well as softer data such as how you felt. Don't use this data to beat yourself up, but do use it to help build a foundation for your next block of training. Performing this task after a race does two things: helps you remain connected with the race, and allows you to gather useful feedback.

4. Look at the bigger picture: You've spend months focusing on a very specific goal. Widening your focus now will help avoid the post-race blues. Use mental techniques to connect your mind and imagination on the bigger picture. Unless you're retiring from sport, that race wasn't the ultimate goal. It was one race in a much bigger plan. Think about the next step and the bigger picture. What are your goals in endurance sport? What else do you want to achieve?

5. Reset your goals: Pay as much attention to mental recovery as you do to physical recovery. Be kind to yourself, recognise your achievement, reflect on your race… and then reset your goals. Talk to your training partners, your coach, your club mates. You'll soon be energised and excited again!