The winter can get long, especially if you live somewhere cold, and you’re forced to do the majority of your training inside. To alleviate the boredom my husband Todd and I have created what we call the “aerobic shuffle.” The short version is 60 minutes of aerobic exercise using three different indoor machines. For example you can train for 20 minutes on a rowing machine, an indoor bike, then a treadmill. Move quickly between the machines to simulate a mini-triathlon. As your aerobic base and the winter progress, the workouts get longer. I have done as much as 4 hours of “aerobic shuffling” without getting bored. Keep trying different machines in different combinations to keep it motivating, challenging and fun.

Most of you are a good way through your aerobic base building phase of your training. This is a great time to build some sports specific cycling strength. One way to do it is to perform muscle tension intervals on a stationary bike trainer. Warm up a good 20 minutes to progressively bring up your heart rate. Start with 2 to 3 repetitions of 5:00 in a hard gear that simulates climbing a steep hill where your cadence would be about 60 rpms (you may have to start with an easier gear if you are in the first 2 years of training, you have sensitive knees, or if your bike strength is very limited). Take a very easy 5:00 spin between intervals. Your heart rate may not get too high on these but your legs should feel quite challenged. Over time you can build the length of these intervals so you can eventually do 2-3 x 8-10:00 repetitions. Do NOT do this workout more than once per week or for too many weeks in a row as it is a highly challenging training session. Remember that strength training is actually like speed work in disguise --- the stronger you get in training, the faster you will go during your races.

Like many enthusiastic triathletes, I am a bit on the A++ side when it comes to personality. I try to cram way too much into a given day. Family, work, training - I can do it all, right? Well, my mad rushing around has resulted in disorganization and even embarrassment at times. More than once I have gone to the YMCA in my workout clothes and discovered that I forgot to pack undergarments to wear to work (by the way, drying out your swimsuit can work in a pinch for that one). I have also forgotten my swimsuit and used a jog bra in combination with my husband’s swim trunks to swim. Okay, I was really desperate to get that workout in. My all-time favorite was the time I dressed in the dark for an early morning indoor ride at the fitness center. I started getting hot during the ride. So, I stripped down to what I thought was my jog bra. Strange looks from several men got me to look down in horror at my lacy, everyday bra. Now I always pack my workout bag the night before, including all my water bottles, Sport Beans, and post-training recovery food. That not only saves precious minutes in the morning and allows me to maximize training time, but it also prevents me from missing any essential workout gear.

Nerves tend to be heightened a bit on race morning and unexpected delays, problems with equipment, traffic, and inclement weather can certainly cause more anxiety than the race itself. Plan accordingly and give yourself "built-in" extra time to ensure you can go through your race morning routine stress-free. Also, keep track of time once you arrive at the race site and get things situated in transition. Two years ago, I lost track of time pre-race at California Ironman 70.3. As a result, I rushed to get on my wetsuit. In the process, the zipper jammed. While a friendly volunteer was trying her best to get it working, I watched in dismay as the pro men organized themselves at the start. Boom! The cannon fired and there I was standing on dry land! The cold swim was made even chillier with my wetsuit completely open in the back as I took in water throughout the 1.2 mile effort. So, plan ahead and be sure to give yourself the time you need on race morning!

I know some athletes who absolutely dread the track as though an evil monster lurks within the long jump pit. I find track workouts to really give me a boost even when tired or not feeling 100%. There is nothing like the feeling of floating over the 400 meters of the spongy surface. Here is a great session from Dave Scott’s track group, with whom I train in Boulder. Note the harder efforts should be done at your threshold or just above, but not at your max. Warm-up 2 miles and stretch. Main Set: #1 - 1600 (800 cruise/400 hard/400 cruise) then 1200 (400 cruise/800 hard). #2 - 1600 (400 hard/400 cruise/400 hard/400 cruise) then 800 hard. #3 - 1200 (400 hard/400 cruise/400 hard) then 400 hard. The rest interval is 15 seconds after the cruise efforts and 30 seconds after the hard efforts with 1 minute between each main block. Cool down 1-2 miles.

We invest a great deal of time, energy, and resources into our sport. One area which I believe is often neglected by athletes is the training of our minds for peak performance. All too often I have seen well-prepared athletes lose it on race day. In general, focus your mind on things within your control. If an obnoxious, beyond-Type A athlete is creating drama in transition, don’t expend your energy worrying about or trying to change him/her. If the swim appears rough or dark clouds loom above, remind yourself you are prepared and stay calm. I have found using positive self-talk and simple mantras to be helpful on race day. Phrases like, “Slip through the water”, “I am strong” or “Light as a feather” can be used as mental prompts to keep you focused on what really matters. There are plenty of highs and lows during a race and having confidence in your preparation along with the ability to calm your mind can make the difference between a great race experience and one filled with frustration.

Part of being ready for the rigors of Ironman or other long distance triathlon involves having a plan for the potential bonk. Whether high winds keep you from eating, you drop your Sport Beans on the bike, or one of the myriad other problems arises and you just don't get in your ideal nutrition, make sure you know how to cope with a bonk. Research shows that training in a glycogen-depleted state raises levels of interleukin-6, which in turn makes it harder to bonk the next time you go long without enough food. I like to incorporate one workout every two weeks where I intentionally underfuel to stimulate my body's adaptation. Remember, research shows that training with proper nutrition yields very important benefits too, including the ability to handle bigger training loads and recover more quickly. So, don't overdo it!

Balance is key; there are no miracle supplements or foods out there, just a natural healthy balanced diet.

Slow and steady wins the race: (when it comes to food) Eat regularly so as to never over stuff oneself with huge meals, and to never starve oneself with long periods of fasting.

When training and racing, EAT! when it comes to a workout, you need energy, eat for anything over an hour long, something like Sport Beans with electrolytes and minerals lost in sweat, and simple carbohydrates for fast energy.

The morning of a big race I always eat 2-3hrs beforehand and it's usually a combination of some type of protein and carbs. Typically not anything that you can taste for a long time afterwards.

My typical breakfast is oatmeal, scrambled eggs and toast 2-3hours before.

Usually if it's a typical road race I'll warm up by riding around before the race to get the blood moving. If it's a late start in the evening I'll do a 1-hour spin in the AM and then get in a nap before I get back on the bike for the race that night.

A typical non-racing day usually consists of me catching up on all the things I put off while I was training and racing hard. If it's not a typical day off, I'll spin for an hour to get the blood moving through my legs.

I always train with Sport Beans as well as one bottle of sports drink and one bottle of water. I usually take a swig of water after each of the other products.

Nutrition tips:

Eat and eat often, food is the body’s fuel and during stage races you can't get enough.

On the bike during a race I try to get down one bottle of liquid an hour (the body can't absorb much more, on hot days you can dump more on your head, but if your supplies are limited it is best to drink it even if it feels good to pour it on yourself). Also, I try to eat an energy bar or two in the first couple hours, then after that I use Sport Beans the rest of the way, especially if there are climbs. Sport Beans will get to your muscles much faster than a bar, making them ideal right before big climbs and the second half of the race.

3 hours before a race I usually eat a bowl of oatmeal with almond butter and a banana, a piece of toast with olive oil and a big glass if water. This is a meal that is easily digested and easy to make when traveling. It is best to be consistent - stick with a meal that feels good to you.

Wait to eat again until near the start of the race - I have a bag or two of Sport Beans just a few minutes before the race gets going.

Don't try any new pre-race food or race nutrition without testing it in training first.



Training tips:

Listen to your body. If you know you are tired then rest. If you are strong then train hard. It's not rocket science.

Set up training blocks and follow a plan.

During the winter I do long base rides and as the season approaches I being to add intensity to get ready for race speeds.