I have been hearing many of my Ironman friends over the last week starting to complain about feeling flat and a little depressed.  Yes we are experiencing an incredibly early winter in Sydney but there could also be more to it than that. 

So for those of you who raced Ironman Australia, it’s now 3 weeks after that big Ironman race day. The first few weeks you went out and partied with your all mates and continued to revisit all the emotions of the finish line.  It is nothing like you have ever felt before and only those who have also done an ironman can truly relate to. No one could wipe the ear to ear grin off your face. Inside you couldn’t stop smiling, knowing what you have accomplished. You are exhilarated by the emotions, but tired enough not to need to go out and train. A few weeks later and those feelings pass and then you find something is missing. You start trying to pin point what it is … What's wrong with me?




Whether you just did your first ironman, or your twentieth, you had a fantastic race, or you were disappointed in your end result … no matter who you are, we all go through that feeling of loss or depression following the pinnacle of an IM experience.  The Post Ironman blues are a reality, and certainly something we all need to recognise and deal with.

Ironman is a day that emotionally you invest heavily into.  Think about how you feel when planning a wedding, or a big holiday...anything that takes time to plan for and absorbs so much of your time and attention. It has made you think things out for months, you’ve had to plan, prepare, and along the way you have sacrificed doing so many other things you normally do. Just like any other big emotional moments in your life, you generally take out a 6-12 month plan for the journey to complete an ironman.  So, not surprisingly this thought and goal is constantly in the back of your mind.

Sound familiar?  Well here are my Top 5 tips for dealing with those Post Ironman blues …

1. STOP. Take a break! I generally take a 4 week recovery approach after every ironman race.  The first week is always about sleeping, eating for recovery and maybe going for an easy walk or two but I don’t attempt anything structured.  In week 2 I introduce a few recovery swims and some easy ‘coffee rides’ just to spin out the legs.  Week 3, I might do a little more swimming and riding but generally I will wait until now to go for a light run. If you have taken care of yourself over the first 3 weeks you normally start to feel almost back to your old self by week 4.

2. It’s time to let go and enjoy the simple pleasures in life- its okay to break out for a couple of weeks.  Enjoy some indulgence with your diet, go out and have a few drinks and don’t feel guilty about it!! After all, you deserve it after all those hours of sacrifice.  Just try to keep things in check though and after a few weeks be mindful that you might need to rein in the pies and beers.

3. Focus on work, or other aspects of your life that you may have been neglecting- Spend your extra time catching up with your family and friends who have been a big part of your support network.  Now is your chance to also spend some more quality time in the office organising and catching up on things that you normally don’t get time to do. I find this is a good way to channel my energy in a positive way.

4. Talk about it- Seek out other triathletes who you know who have done an IM and talk with them about it.  Talk with your coach about how you are feeling. Some type of structure will help you but try to do some different type of physical activity like going for a kayak, a bushwalk or rock-climbing. Another great thing to do within the first few weeks of your race is to write a race report. This will give you a written form of your memory that already has a permanent place in your heart and mind, but one that is nice to go to from time to time to remember certain pieces of your race day. It is also a fantastic way to share your IM experience with family, friends, and fellow triathletes.

5. Set some new goals and start planning- Once you've given yourself a few good weeks of relaxing and light training to keep the body moving, consider your first race for the next season. Sit down with your coach and start making plans for your winter base training. Talk about several different races you would be interested in and look at establishing your goals for the following year. Channel the energy from your IM high into helping you begin planning and preparing for a new season.

Post IM depression is something that we all experience but can be easily managed with some self awareness and thought on how to move forward.  Remember there is more to life than just triathlon, so go out there and enjoy yourself and those extra hours of free time that you now have available, without feeling guilty!

Stay safe and keep smiling,
Nic

Nicole Ward
Professional Triathlete
Bachelor of Sports Science & Level 1 Triathlon Coach
http://www.nicolewardtri.com/
Follow me on Twitter:  twitter.com/nicwardtri