87 days and counting until Ironman 70.3 Oceanside

I haven’t written a blog post in a while, been busy enjoying my oh so short off-season and the holiday season (which included 2 trips to Fresno to visit my new nephew, as well as my brother and sister-in-law). So now that the New Year is here, it’s time to get back on the wagon, writing more and training more, while working part time and trying to find full time employment.

Yesterday’s workout plan: swim, run, & yoga

Swim (workout modified from Workouts in a Binder for Swimmers, Triathletes, and Coaches by Eric and Nick Hansen- Stroke 5B)

Warm Up- 100 Free, 100 (25 kick, 25 drill back), 200 Free, 100 (25k, 25 d breast) 300 Free, 100 (25k, 25d free)  (900 yards)

Main set- 2x200s 50 back, 50 free
100 Back Fast
2x150s 50 breast, 50 free, 50 breast
2x75s breast fast
2x100s 25 back, 25 free
2x75s back fast   (1300 yards)

Warm Down- 4x50s free easy

Run- changed after swimming and headed to the treadmill for an about 20 minute run before yoga class started. I strongly dislike running, but I have been working on it more during this off-season. Still trying to get to the point, either by finding new shoes, new ways to lace shoes, or finding the right run form so that my foot does not go numb during my run.

Yoga- I try to do this every Tuesday, at my local gym. First Tuesday of the month is Sunflower series, instructor added a bit of extra core work this week to help those of us who may have over-indulged during the holiday season.

Random thought—Why have there been so many reality documentary shows on television based in Alaska recently?? No offense to Alaska, I do have a couple of friends who call the state home. Off the top of my head, I think I have seen about 7 or 8 shows: Deadliest Catch, Ice Road Truckers, Sarah Palin’s Alaska, Alaska State Troopers, Flying Wild Alaska, Coast Guard Alaska, and  Gold Rush Alaska. And there’s supposed to be another one coming out soon. I propose the next great Alaska based show should be about triathletes in Alaska!! ;)  

The "off season"

In the sport of triathlon, the months between October and May are generally considered the off-season. Except out here in California, we still have a few open ocean and open water triathlons this year. The winter becomes the season of the reverse triathlon. There are 2 races  in particular that I like to do during this time: the Tinsel Triathlon (Hemet, Ca December 11th) and the Race on the Base (Los Alamitos, Ca February 25th). Each of these races are unique.

Tinsel Triathlon- 5K run, 12 mile bike, 150 meter swim. This is a great flat course, though there is traffic on the roads for the bike. One of the most entertaining things about this race is that there are people that dress up in Christmas costumes. There is one group that dresses up as Santa & Mrs. Claus and their 8 reindeer, they run and swim together (didn't see them on the bike). Last year when I did this race I got passed by 2 Santa's during the run, the aforementioned Santa with his entourage as well as a real-bearded Santa dressed up as a triathlete. Cute finisher medals and long sleeve tees.

Race on the Base- 5K run, 12 mile bike, 200 meter swim. I've done this one twice, course changes due to construction this year made the bike and run a bit longer at least according to my Garmin comparisons. This race is great for newbies in that it is on a completely closed course, the runways of the Joint Forces Training Base, and as such is completely flat and has wide lanes in which to run and ride. The weather for this race is unpredictable, last year it rained pretty much the whole time, but this year the rain hit and stopped before the race started. Another bonus for next year's race is that they are hosting several FREE pre-race clinics featuring my coach current Kelly Clancy (founder of TriDivas, a women's triathlon training group/USAT club).

I don't think I will have much of an off-season, as I am scheduled to race my first 70.3 race at Oceanside at the end of March...I need to work on my run in the time I have.

In the off season a lot of athletes tend to drop their swim training completely, not seeing the benefit of training in the most challenging sport for them, as their times don't seem to change from season to season. If swimming is your weak sport, I have several suggestions to make good use of your off season.
1. Join a master's swim team/club...this will give you access to swim specific coaching to work on technique. It is more social/less boring than trying to swim on your own. It will help you develop other strokes which work different muscle groups, giving you a break from freestyle.
2. Work on exercises that strengthen your core.
3. Try using sport bands to replicate pulling motions.
4. Race...after joining a master's program they might try to encourage you to sign up for some swim meets, go for it. These help break up some of the season, and give you the opportunity more race pace swims.
5. Swim lessons, have a coach look at your stroke one-on-one this is a great time of year to work on technique before you start trying to build up speed and intensity. Small flaws in your stroke can lead to injury as well as slowing you down. I have had shoulder problems for years, but this year I had a coach focus on my stroke and found that I was crossing over with my pull, since fixing this flaw I no longer have pain in my shoulders when swimming. (Now running and biking are another matter entirely.)

Most of all enjoy whatever amount of off season you have, it will make it all the more fun and enjoyable when you start back again. :)