Road to IMNZ via Vineman 70.3

I am 3 weeks away from Vineman 70.3, my Half Ironman. It is my halfway to Ironman New Zealand March 2013 race. My training schedule has been building weekly with a recovery week once a month. The schedule consists of 12-15 hours in a build week and 7-9 hours in a recovery week .  I am very thankful for those recovery weeks! This week will be my last big week of training before I taper for the race on Sunday, July 15.

Sample Build Week:

Monday: Functional Strength workout

Tuesday: AM Swim 50m course at pool 1 hour followed by Run with speed intervals 1 hour

Wednesday: AM Bike Trainer workout with power and steady state intervals 1 hour followed by 15 min transition run PM Bodywork session

Thursday: AM Run hill repeats or trail run 45 minutes-1.5 hours PM Swim short course 1 hour, Yoga session

Friday: OFF

Saturday: AM LONG RIDE! 60-70 miles with climbing 4-5 hours

Sunday: AM Swim 1.5 hours PM Run 2 hours

Total = 14 hours + strength, yoga, bodywork = 17 hours + stretching and myofascial rolling throughout the week

Sample Recovery Week:

Monday: Functional Strength workout

Tuesday: AM Swim 50m course at pool 1 hour followed by Run with speed intervals 30 minutes

Wednesday: AM Bike Trainer workout with speed intervals 1 hour followed by 15 min transition run PM Bodywork session

Thursday: AM Run hill repeats or trail run 45 minutes-1.5 hours PM Yoga session

Friday: OFF

Saturday: AM Ocean Swim 1 mile 35-40 minutes followed by Ride 40-50 miles with rollers 3-3.5 hours

Sunday: AM Run 1 hour

Total = 9 hours + strength, yoga, bodywork = 11 hours + stretching and myofascial rolling throughout the week

As you can very well see, training for a long distance triathlon takes a lot of time and dedication to the 3 sports involved – swim, bike, run. It also demands a good deal of time be dedicated to self-care  – functional strength training, yoga, bodywork, stretching and self myofascial release – to set up a shield of injury resistance as the training miles build. An injury-resistant body allows for uninterrupted training and sets the stage for a successful race. I have many athlete friends tell me they make little to no time for self-care. I say if you make no time for self-care, sooner or later you will need to make time for an injury. I think the price to pay for a healthy body that can rise to the occasion is far less than the price incurred when injury takes you out of the game!

How much time do you spend on self-care daily, weekly, monthly? Now, how much time did it take to recover from your last injury? The old adage rings true: An ounce of prevention is worth a pound of cure.

PS The only thing as important as training and self-care is rocking a great GPS watch that takes you from one sport to the next seamlessly and fashionably. If you are looking for a great GPS watch made with a womens’ specific design, please consider backing Bia Sport on KickStarter. I NEED that watch and I need your help to get it into production!! http://www.kickstarter.com/projects/956860865/bia-the-first-gps-sports-watch-for-womenby-women

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