Tuesday, November 25, 2014

Some Advice for Training For Your First 140.6 Iron Distance Triathlon

My life this past summer pretty much centered on training for the Rev3 Cedar Point Full, which was my first 140.6 iron-distance triathlon. It was a life-changing experience and I am looking forward to tackling a new 140.6 next fall. 

I thought it might be helpful to those considering taking on their first 140.6 next season to impart some of the things that I have learned and found to be helpful in my prep for Cedar Point:

  • Swim, bike and run often. Even in the off season you want to make sure that you’re engaging in at least one session in each discipline each week. This helps ease you into the training plan when it is time to get serious.
  • Have a plan and work the plan. An iron-distance race is too big of a task to wing it. You need to be both mentally and physically prepared. While no athlete can commit to 100% of the workouts (life gets in the way on occasion) you should commit to 95%. The plan will keep you focused even through life’s little setbacks.
  • Build endurance early on. But don’t overdo it in the training. Keep it easy on most days. You can challenge yourself by selecting a spring endurance event that you can focus on and it’s also a good idea to race a 70.3 half distance triathlon somewhere between 6-12 weeks out from your 140.6 race.
  • Seek the advice of elders. Never be afraid to ask your experienced peers that have already completed this challenge for advice. Most of the time they will happily share what they have learned along the way.
  •   Have some fun along the way. One of the best things about triathlon is the people you will meet and train with and cheer for. It is a fun and social sport. Make sure you have some fun along the way and don’t take yourself too seriously.
  • Be well. When taking on a challenge like 140.6 it is so important to be well. Make sure that you eat to fuel your body. Treats are okay but eat the good stuff too…lots of fruits and veggies and lean proteins and whole grains or alternative grains like quinoa, buckwheat, etc. And sleep well. Aim for eight hours a night especially during your build periods. Don’t be afraid to nap or kick your feet up when you can. And take vitamins and supplements like probiotics and vitamin C to keep your body’s immunity up.
  • Don’t forget recovery. With such a physically demanding challenge you must allow your body some time to recover as well. Designate a day to rest and stretch each week especially during the build periods. For me it works out well to take Mondays off after a long weekend of training. I sleep in a little and then get up and stretch well for 20-30 minutes. If you’re really restless on recovery days you can always allow yourself a short one or two mile walk.
  • Be Flexible on race day. It's a long day of racing and things may not go exactly as you've planned or envisioned. It's okay, your real goal is just to get to that finish line. Forget the time goals or doubting yourself if one leg of the race doesn't go well. You have done the training and you can do it. Stay mentally strong. Focus. The finish line awaits!

If you decide to go the full distance know that it is okay to have moments of frustration, worry or doubt.  Just don’t let those let those little worries hold you back because you can do anything you set your mind to if you follow a good plan, take good care of yourself and believe in yourself. 

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