Here I sit, between one “A” race and an end-of-season Ironman that’s one of my favorites. I call it shoulder season.
Ironman Hawaii was just over 3 weeks ago, and Ironman Arizona is just under 2 weeks away. So, what goes on during these 5 weeks?
I have been fortunate to have some great performances at Ironman Arizona the past three years largely in part to my coach, Matt Dixon. The dude knows his stuff! Here are a few lessons he has taught me along the way:
1. Rest, rest, rest
The rest coming out of Ironman Hawaii is critical. I took 7 days completely off after the race not counting beach walks, snorkel dips and bicep beverage curls.
.
2. Build, build, build
The closer we get to Ironman Arizona, the more the work-load builds. Essentially, I will be building into race day.
3. Eat your veggies
I have focused a lot on getting in quality foods. Right after an IM your immune system is shot. It’s a great time to get in quality veggies and proteins.
4. Drink your beer
On the contrary to #3 - it’s important to allow a few sneaky treats. This time around has included pumpkin cookies & Moose Drool brown ale. You have to reward the hard effort from Kona. For 10 months of the year I feel I am pretty strict, I think this time of year it’s okay to indulge just a wee bit.
5. Listen to your body
Now is not the time to plough through sessions. I have slept through a few swims with little guilt. I also have also added onto a few bike rides when I am feeling great.
6. Switch off your computer
5-6 weeks between Ironman races is always tough because I never really feel amazing. Leading into Kona I was hitting nearly all my sessions, paces came easy and watts were predictable. Not anymore. I have been doing my runs off of feel and enjoying not looking at watts until after the bike ride. Sometimes I surprise myself with my performances, and other days it’s just a matter of ticking off the boxes.
7. Keep the engine open
The focus has been on quality efforts with a bit more recovery in an effort to keep the engine open. I know the fitness is there. Arizona is a flat and fast course, so my goal in the training sessions is to keep the speed up there.
8. Make a list
People often ask what is motivating me when nearly all-my friends are off-season-ing. I like to make a list of things I want to do in December to celebrate the end of the year. Knowing the end is in sight has been a great carrot the past few weeks.
9. Body work
I have replaced some of my longer sessions and added on (even more) massage, active stretching, rolling with my TP grid, squash ball time, recovery boots and doing proper warm-up/cool-down.
10. Family & Friends
My friends and family seem to always be “giving an inch” during the peak of my race season. Now is a good time to be a bit more lenient with bed times and spending time with those who help you out most. We are headed to South Carolina this weekend to celebrate Nana’s 90th birthday - I can’t imagine a more perfect way to taper for the main event!
If you have one more race left in you this year - keep the focus & motivation - not long now until race day where you will be rewarded for all your great work. We will see you in Arizona!
Signing off from chilly Montana,
Linsey
