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Five Ways to GET MO’ TIME with YOUR Triathlon Training

Over the last couple of weeks, I have reached out to my FaceBook Groups about triathlon training and what they need help with.

And this is what I heard:

  • I need more time
  • How do you “balance” it all
  • How do you organize training with life.

We ALL have the same hours in a day. There are plenty of people who not only will do Ironman Triathlons, work, family life and qualify for Kona but who are Stay at Home Moms, doctors, lawyers, night nurses and entrepreneurs. Guess what, I have coached all of those athletes, along with living with a lawyer.

The one thing that I am VERY good is structuring my life around triathlon training and today, I came up with five tips for you to “Get More Time” in your schedule for your triathlon training, whether you are getting ready for your Ironman Triathlon, Age Group Nationals or a Sprint Triathlon!

“How to Get More TIME with Triathlon Training”

1. Rest day is just that!

  • Rest day is a COMPLETE rest day. Put your feet up.
  • Your body is craving the rest, especially when you get closer to your Ironman. If you want to sit on the bed for 5 hours watching a movie, taking a nap and looking at your computer…IT IS OK!!!
  • Have kids? How a spouse? Adjust so you have down time to yourself. Here is an example: I have an athlete, who has two kids. I gave her Sunday off, to spend time with her family. She contacted me on Monday and said to me, “Why am I more tired from my “rest days” than not?” I said to her, “Two kids under 6…you are not even taking rest days!” We adjusted her day off to Thursday, when both kids are in school and daycare. She gets a day off, does stuff at home and take a nap.
  • Have things to do? Clean house, laundry, and lawn. (See #3)

2. Plan your weeks with a Calendar (iCal/Google) and a do a Weekly “Brain Dump”

  • iCal or Google Calendar will be the key to your success! You MUST plan your workouts. Check out my calendar.
  • I will plan almost everything via my calendar. Walk the dog. Personal appointments (eyebrows, hair cut, etc.) I will put my workouts in there as well. If I don’t…I may not get to it…I will be busy filling my time with other things.
  • Here is an example of a couple of weeks in July:

  • Brain Dump. Every Sunday, I will write out what I have to do for my business, my coaching, my workouts, home life, etc. I write down EVERYTHING! I go to bed on Sunday with a clear mind and I absolutely LOVE it! It is a must and even Chris knows when I am going to do my Brain Dump.

3. Hire People to Help You Out.

  • Plan a simple. Hire someone to clean your house. Do your lawn. Take your laundry to a laundromat. Yes, spend the money!
  • You spend how much $$ on your bike, clothing and food for Ironman Triathlon Training? You can spend extra for help.
  • Trust me…it is WAY WORTH IT!

4. Hire a Coach to Plan your Workouts

  • If you are self coached, good for you! Do you write out your plans on Sunday? By Thursday, you tend to move things around throughout the week according to your schedule and how you are feeling. By the end of the week, you have so many workouts to “make up” that you are overwhelmed and you want to sit and watch DVR of “Days of Our Lives?”
  • Yes, hire a coach. They will organize your workouts for your lifestyle (they should). They will keep you accountable! They will call you out if you are not getting workouts in (they should!).
  • Let the coaches do the guesswork of organizing your workouts around YOUR LIFE. Talk to them. Be open to them and tell them what your schedule looks like. That is what you pay them to do!
  • You spend how much $$ on your bike, clothing and food for Ironman Triathlon Training? Now it is time to hire a coach.

5. Listen to Your Body!

  • So crucial! Your body’s a temple. You must listen to what you are going through and what your body is craving.
  • If you are tired but every Saturday, you do your long bike at 8 am with the group…it is OK to sleep in and ride later!
  • You have a swim and a lift and you have to get them done back to back. That is OK but do your swim first, eat some protein/CHO (within 30 minutes) of your swim, you should be find for your lift.
  • For example: I had an athlete, who like clock work, will get up at 4:00 am to make sure she gets her workouts in before work. Sound wonderful right? She will do it regardless; even when she hasn’t gotten enough sleep. So how is that going to help her in the long run? She is pushing through lack of sleep and not getting quality to her workouts…just quantity. She is actually getting better.

Bonus Tip: Find out YOUR Why behind doing this triathlon training. I can tell you this, once you figured this out, it will make your life so much easier to get up at 5:00 am for specific workouts, to sleep in on Saturday and to hire someone to help you. It takes a Tribe to get to your goals. Utilize them!

As I said before, we all have the same number of hours in a day. I think the main lesson learned here is to find a Tribe to help you achieve your goals, whether it is a housekeeper, someone to mow the lawn, a community of AMAZING triathletes and yes, even a coach.

Grab your FREE “Nine Workouts to Save Mo’ Time for YOUR Triathlon Training.” Click on my ROCKING Rudy Project Sunglasses on my Boco Hats!

Save ME TIME Coach Jen!

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Ironman Hawaii Post Race Vlog Part II

Super stoked to share the rest of my Ironman Hawaii Journey with you. It was truly magical, surreal, emotional, overwhelming…you name it! I hope you enjoy the “Rest of the Story…”

 

Enjoy the photos from the Ironman Triathlon World Championship!

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Ironman Hawaii Post Race Vlog Part I

Ironman Hawaii Post Race Vlog Part I. I did this while I was still in Kona, Hawaii and truthfully, I am super glad I did it. As I was watching the videos and putting them together, it truly made me smile. After the race, I sent an email to my team, and told them that I did it but was not happy with my time. When I see this video, I am excited, happy and very honored to have been a part of the “Super Bowl of Triathlon.”

This vlog is a two part series. This is part I, as I chat about the Pre Race, Swim and T1. Part II is the Bike, T2 and Run/Finish Line, which will drop on Friday, October 27th (My Bday!) Enjoy the Ironman Hawaii Post Race Series! Mahalo 🌺

 

Oh Happy Day…

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Should I do a Marathon Before an Ironman?

This topic can be a bit of controversy here but these are my opinions, as this is my blog. I know what I believe and I know what works. Next week, “Post Kona Vlog!” 

As we are heading into our “Season of Improvement,” a lot of athletes will do a variety of activities during their “season of improvement,” such as mountain biking, strength training, yoga, mobility work and run a marathon.  This is a conversation between a coach and their athlete, who is doing their 1st Ironman:  

Athlete: “I am going to do a marathon before I do my Ironman.”

Coach: ”OK. Why?”

Athlete: “I want to see how fast I can go and run the distance.”

Coach: “Do you think you can run your best alone marathon time after you swam and bike in your Ironman? I don’t believe Christian Bustos* did that in Kona in 1992.”

Athlete: ”Well, I have never done a marathon before, so I feel that I need to do one before my Ironman. There is a marathon in the Ironman.”

Coach: ”I realize that. I understand that reasoning. My concern is the recovery time from the marathon, along with possibly injuries.”

Athlete: “What do you suggest? To do a marathon or do not do a marathon?

Coach: “DO NOT do a marathon.”

That coach is me. Here are my reasons of why athletes should NOT do a marathon before their Ironman:

1. Recovery time: 

Recovery time from a marathon is about 4-6 weeks. Everything in your body is in recovery mode…muscles, tendons, joints, ligaments, immune system, etc. Whether you set a PR for your marathon or you did your first, it is all the same.

There is a scientific study that has taken part of the calf muscle, pre and post marathon. The study showed that there was damage done during the marathon. The study explained that training for the marathon and during the marathon showed inflammation of the calf muscle, along with rhabdomyolysis, which is damaged skeletal muscle is breaking down at a fast rate, along with possibility of having urine in the blood.

Have you ever got a cold or upper respiratory infection after a major event or race? Yes, your immune system is severely damaged.  Check out this study about marathon training and immune function.

2. Possibility of Injury:

Training for a marathon is very hard on the body. The body is in a constant motion for 26.2 miles. For example, running is you and the road. You have to push your body through space and time. When you are swimming, you have the water to help you stay afloat (well for some). When you are cycling, you have the bike, to help you go through space.

As a triathlete getting ready for a marathon, you may plug in some swims and bikes but your focus will be 4-5 days of running. It takes a longer time to recover from a run, then it would from a swim or bike. Every time you hit the ground, think about how the ankle, hip and foot absorb your body weight. There are numerous studies about injuries and running a marathon. Check these ones out: Risk Factors for injuries… or Injuries Sustained by Runners…

3. Lose Quality Training time for the Ironman :

Let’s say your Ironman is in May. You did a marathon in December. It takes you about 4 weeks to recover, which puts you at January. We are starting to increase your swims and your long bikes.  Starting in January, you should be getting into your 4-hour bikes for the Ironman but this is what happens…

Body is fatigue. Mind is fatigued. You may not have the desire to get outside for those long bikes. We are losing some quality bike workouts for your Ironman. You may not have the desire to push yourself.

4. Training for a fast marathon will NOT benefit you for your Ironman:

Running a stand along marathon is completely different than running a marathon after a swim and a bike. Your Ironman run will be slower than your marathon time. Check out Timothy Noakes, “Lore of Running.” He has 15 Laws of Training. Check out #7, “Don’t Race When in Training…” Noakes explains that when you race, you race. Don’t race an event or do a “time trial” before your main race (i.e. Marathon vs. Ironman). “Racing, then, should be only the time-trials, and should only be run every two, or preferably three, weeks apart…six weeks between events would be more suitable for a marathon runner, but once every two months is probably better,” says Timothy Noakes. (Remember he is talking about running but a lot of his laws apply to triathletes).

*Who is Christian Bustos you ask? Christian Bustos ran a 2:16 stand alone marathon in Frankfurt, Germany.  At Ironman Kona in 1992, Bustos was on Mark Allen’s tail for 14-15 miles straight until he puttered out clocking a 2:49 (6:27/mile pace) Ironman marathon time. Mark Allen clocked a 2:42:18 (6:11/mile) that day. I am not sure if Mark Allen has done a straight out marathon. My point is, you will not be able to run a stand-alone marathon pace during your Ironman.

What do I suggest for your off season?

  1. Strength Training: Click HERE for the search link to “Strength Training” on my blog. You will see a #SHITTON of information. Start building those antagonist (opposite) muscles in the gym, that you don’t use for the swim, bike and run.
  2. Work on Mobility: Check out Kelly Starrett’s Mobility WOD Tons of great stuff for athletes.
  3. Sign up for a Masters Swim group: Want to improve your swimming?  Swim with FASTER people.
  4. More Strength Training…
  5. Find YOUR Zen. Read. Hang out with friends and family. Go to a movie. Clean those headboards. Focus on your recovery from a successful triathlon season.

I understand why new Ironman triathletes want to do a marathon before they actually do one. It is for the mental aspects of that they can complete a marathon.

Let’s look at your off season…let’s start looking at quality workouts versus quantity workouts. Let’s start looking at enjoying life for 2 months and do something different because in January, you will be right back at it getting ready for your Ironman!

Interested in getting a FREE “Five Week Strength Training for Triathletes” Guide? Click the photo below to grab your copy TODAY!

Grab that 5 Week Strength Training Guide!

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Training Peaks FaceBook Live from Kona, Hawaii

Thank you Training Peaks for an interview in beautiful Kona Hawaii as I am embarking my first Ironman Triathlon World Championship. Check out their FABULOUS article HERE about my journey.

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