Feerlessfood's Blog

This week has gone pretty well so far.  I wanted to post sooner that this, but just haven’t been able to find the time.  The post-half Ironman feelings have been about as I expected- really tired the first few days, and then just sore.  However, I’m always sore, haha, so it hasn’t really been that different.  I ended up working out on Sunday, as I wrote, and then went on to take Monday off.  I think I should have either taken Sunday completely off, with perhaps a light bike and a yoga class, and then gone light Tuesday and eased back into things that way.  Well I was still tired Tuesday and almost took it completely off, but ended up doing a good session on my bike trainer.  Thats my problem- either go HARD or don’t go at all.  This has been a real challenge to my recovery…  

Anyways, come Wednesday and Thursday I was back at it with some crucial workouts.  The good spin instructor was finally back on Thursday, and she taught a really punishing class (this means I pushed really hard) making the run afterward really hard as well!  But I was able to maintain the pace I wanted.  I got a lift in after this workout too, which was much needed.  Did a similar workout to that today: 7.5 mile run (50 minutes), 45 minute bike session, 1.5 mile run, and then 3×5 intervals on the elliptical with a 6 exercise lifting circuit between each set!  Ha I can’t wait to go stretch and foam roll after I post this.  

So I thought I would write a post about some of the things you may not think about when preparing for a triathlon.  Sure you know all about running, biking, and swimming, but what about all the little things?  

1. Create a spreadsheet of all the stuff you need: Wetsuit, goggles, GPS, watch, tri shorts, tri top, race number belt, biking shoes, helmet, clothes to wear to the race, clothes to wear after the race, regular shoes, running shoes, bike, food.  This way you can check these all off as you pack them.
2. Plan out all you meals 3 days before: What will you eat the day before the race, for dinner the night before, breakfast the morning of, and what you will need after the race- especially if you know you will have a long drive home.
3. Make your pre-race dinner something you are familiar with- I go with grilled chicken breast, a big baked sweet potato, steamed squash, and fruit.  Don’t eat this meal too late- ideally 11-12 hours before race start time. 
4. Be careful of how much fiber you eat on the days before, or eating anything you may be sensitive to like drinking milk.  You don’t want to have any gastrointestinal issue on race morning.
5. Pack your bag and cook your food 2 nights before the race.  I’ve found that the morning before the race, it always takes me a lot longer than I expect to pack my bags and all the food I will need.  What I really want to be doing is getting on the road as soon as I can and relaxing with my feet up at the hotel.
6. As you taper leading up to the race, take the day off two days before the race, not the day before.  Then on the day before get out and do a light brick (on the race course if you can) with a couple sprint efforts mixed in so your legs will be loose.  After this, kick back and relax
7. Your biggest and carb heaviest meal should be your lunch time meal the day before the race.  This way your body will have time to actually convert those calories into glucose so that your body can call on them during race day.
8. Study the course maps!  Not as important for the bike and run, but make sure you know the basic shape of the swim course.  Once you’re out there, its really hard to figure out what direction to swim if you can’t see where the next buoy is.  The people on kayaks and surfboards are there to grab drowning people…the don’t seem to like to point out the right direction.
9. In terms of training- get comfortable with being uncomfortable!  You aren’t going to get any better doing slow, easy, long runs and rides.  Do hard intervals and teach yourself what your limits are so you can race at that pace when the time comes
10. Use visualization: picture yourself coming out of the water and getting into the transition area: Do you know where your bike will be?  What will your transition be like?  How will you take your wetsuit off and get your shoes on?  Think about exactly how you will do each of these so that you won’t forget anything
11. Get to the race site early!  If you can get your packet the night before, even better, but race morning you want to make sure you have time in case you find you need air in your tires, you forget something, or (like I did this weekend) you realize you don’t have your timer chip on right before the race starts!  Luckily I did realize this with enough time to spare!
12. Don’t let passing someone or being passed slow you down!  You will, unconsciously, have a tendency to think you can ease up after passing someone or after someone runs or bikes by you.  Know the pace you want to keep and maintain that…till the end…then ball out!

I don’t know how many people will really use this information, but to anyone doing a triathlon, its some good things to think about!  

Me on the far right!

Here are some of the things ate leading up to the race:  

After the pre race workout- Banana and Gu Recovery

Oatmeal with protein powder and an egg! Weird right? Apple too

Then in between this I had a big bag of low fiber cereal and granola with a carb/protein shake  

Dinner- chicken, squash, sweet potato, apple, gatorade

Then before bed I had a peanut butter and jelly with a banana.  This is my definite pre-bed race snack from now on!  

Then, after the race, if you win….  

Awards! Williamsburg wine and wine glass

I mentioned the carb/protein shake I had: it was Mike’s Recovery Mix.  This product is awesome!  I will be using before every race and after hard workouts from here on out!  It’s a blend of high quality carbs and protein to ensure that you properly refuel your muscles after a workout and have the energy and ability to perform even better during your next workout!  

Mike's Mix

I like it so much I am giving away a free tub of it to one of you!  Leave me a comment letting me know you want to try it- that’s it!  I’ll randomly choose a winner at the end of next week!   

I hope everyone is having an awesome weekend and that the weather is as nice there as it is here!  

1. Remember to enter this give-away!
2. What is your favorite kind of granola?  Do you ever make your own?
3. Does anyone live near Tappahanock, Va? : )  I need a place to stay before my race next weekend!