Tuesday, May 3, 2011

Racing and April Numbers

As I was cleaning up the Computer room today, I stumbled upon a Triathlon Training book my guy picked up when he first started doing Tri's. The Triathlete's Training Bible, By Joe Friel. I flipped through the pages and noted some interesting Parts to this book. One I would like to share and that is Racing and Recovery.

We are masters at balancing our families, our careers, home upkeep, relationships, community responsibilities all while swimming, biking, running and Strength Training. This is all done for the pure purpose of producing peak performance. Most of us do not get paid for all the time and effort we put into all of the aspects mentioned.

The real reward we all seek is the perfect race- the one in which we feel strong and in control through each of the legs of the race. For this reward we endure workouts most normal people wouldn't dream of doing. Unfortunately for some of us, I included occasionally get caught up in doing more than is needed and allow the real reward to escape. This is most common in the week of a race and at times when we are so driven to succeed that recovery isn't a option.

The most common error for serious multisport athletes is to continue training at a high workload in the mistaken belief that fitness is only gained by how hard you work to get there. Not so. Fitness improves during REST.

Someplace between your normal training workload and being a couch potato is appropriate amount of training for race week.

6 days before a race should be a recovery swim or bike. Get the bike tuned up for race day. Eat well!

3-5 days before a race should have brief bursts of race simulation intensity with long recoveries (Hey this sounds just like what my coach plans for me!! ha ha!)

2 days before a race, rest or recovery swim. Pack your bike if you are traveling, Eat food you are used to, drink water and go to bed on time

Day before the race keep the workout short with brief bursts of high intensity.  30 min bike 15 min run. Drive the bike course and check it out. Check out hills, mile markers, pavement surfaces, turn around points, corners, etc. Stay off your legs and out of the sun. Go to a movie, take a bus tour, read. Get your mind off the race.

Race Day- Keep with the rituals. There is something to be said about following a detailed procedure on race day.  Start from the moment you wake, Smile and think positive thoughts about the race and how you feel. Learn to trust your training and racing experience. Mentally separate yourself from thoughts of winning and losing. Dont race against others. You are in this for you and you have no control over whether you are better than them or not. Act as if you were calm, act as if it was another workout with friends.

Remind yourself that no matter what happens, only good will come from the race. If its a PR great! If not, you learned something from experience and know what you can do to make you better the next time.

GO Get them!!

And in closing April was full of soggy, grey days. Had some ups and downs. Here are the numbers

Swim- 29,278 yds- 9.25 hours
Bike- 100.85 miles plus trainer rides- 20.20 hours
Run- 81.46 miles- 14.13 hours
strength- 3.5 hours

TOTAL 47.08 Hours

Happy training!


  1. Look at those swimming yds! That is awesome! Of course all of your numbers look great. Keep up the hard work and don't forget to recover!

  2. good reminders kristin...i am so nervous for my 1st pro race...i have to remember to just have fun with it and treat it like a good workout!!
    "no matter what happens, only good will come from the race" - great advice!

  3. you're right, only good things come out of a race : ) Congrats on your huge Goat PR!!!