Training for a long distance Triathlon (half ironman to ironman) can be exhausting at times and requires a reasonable level of commitment to make the event an enjoyable experience. Looking back over years of racing and training, and also now coaching athletes who are training for multiple distances, I believe there are 3 main areas where you can hone your skills which will help you in your quest for success at your next event.

1. Time

Be realistic with how much time you have to train, and then base your goals off that. Consider all things outside of training (work, family, friends, regular commitments etc) that will impact your schedule and then be honest with yourself with how much you are able to train outside of that, including some time in there for recovery. Then set yourself a timeline (a coach can help you with this), and start training with purpose. You can do any distance you set your mind to – but always remember the best way to get fitter and stronger faster is to be consistent. A training schedule that is manageable with life balance will be your key to success and in remaining injury free.Nutrition

2. Nutrition

Learn to eat for better training and recovery. The best times to fuel your workouts are before, during, and immediately after. For workouts 1hr or less, if we have properly managed our glycogen reserve, we don’t need to consume many (if any) calories, but over that we need to start to pay attention. And, if we fuel ourselves correctly during the workout, we tend to eat less later which helps when trying to maintain a leaner body weight. Anywhere from 30-60g carb/hr is a good guideline for longer workouts (over 2hrs) in combination with your choice of electrolyte. I choose 1-2 XRCEL per hour plus water or electrolyte for longer sessions. Promote recovery after key sessions by eating a carbohydrate and protein mix as soon as possible. If you don’t have your next meal waiting for you soon after you finish your workout, have an XRCEL.  Because it’s made with glucose, it is super-efficient at replenishing depleted glycogen for faster recovery.

 Drink or snack within 15-30 mins of exercise, and then continue on with your nutrition plan. 

3. Training

Make your easy days EASY! Stringing together moderate/high intensity sessions without low intensity, aerobic, strength building days will only end in burnout, injury, fatigue and a performance plateau (which are all part of burnout) because you will never give your body and mind a rest in order to push to new limits. All of the best athletes follow the stress and rest principle. They alternate between cycles of stress and rest. Rest days don’t have to mean a complete day off. They can be easy training and active recovery, so long as whatever workout you do is EASY. Spinning on your bike, shuffle during your run and even walk the hills, use pull gear while swimming. Whatever you have to do to keep your heart rate as low as possible.

After almost 15 years of Triathlon training and racing I will be honest and say I still make mistakes in these areas, but being aware has definitely improved my overall health and longevity in the sport. Being smart while you are putting in the training day after day will result in a consistent training program and from that I guarantee you will see the results in your progress and racing performance.

By Laurel Wassner- Pro Triathlete

It’s January and if you are like me, you are probably coming off a month of well-deserved holiday parties, chocolate eating and wine drinking.  A break from training when the weather gets colder is easy to do and it’s natural.  Your body needs the time to recover and to indulge.

But, how do you get the training cranking again?

1) Take your time.  There’s no real benefit to slamming the training in January, and there are only downsides, like getting injured.  Ease into it.  One or two sessions a day for the first couple weeks is enough.  Think about low intensity base miles.  Now is the time for that.  You want to set your training PRs closer to your races, not 4 months before a race.

2) Sign up for two races.  I tend only to really motivate to train hard if I have a race on the schedule.  I like to sign up for one early season – for example, a half marathon in March and one late season, Ironman Cozumel.  I may not be in top shape by March but that’s not the point.  I’ll be in great shape by the end of the year!

3) Set challenges.  Sometimes that race in March can seem so far away.  I like to set challenges for the week or for the month.  For example, my challenge this month is to do 100 push-ups and 200 sit ups every day (you can spread them throughout the day).  Also, I like to do the same long run every Sunday and gauge my improvements week by week.  

4) Get your general nutrition plan back on track.  Take the extra time on Sunday to do some meal prep for the week.  You don’t have to stick to it perfectly, but it helps to have a guideline.  I also have made switch from ice cream and chocolate for dessert to yogurt and fruit.  You can look for healthy recipes on athletefood.com to help get you started.

Also, it is really important to get your workout nutrition dialed in.  You don’t want to finish training starving, or bonk halfway through. I always have one XRCEL before a session and one an hour into the workout so I know I am staying on top of my energy levels.

5) Get social. It can be really hard to motivate cold, dark days. Make a plan with a training partner to force you out the door.  It may seem like a drag at first but I promise you’ll come home satisfied.

Now get off your computer and go for a run!!

Laurel

FL – “Little Kid Big Body” first came into existence during my sophomore or junior year of high school. Growing up I was always the smallest of my friends but once I grew into the frame and size I am now, I was then the biggest of most of my friends but wasn’t used to it quite yet. In my head, I was still a little kid, but now I was in a larger body and couldn’t jokingly horseplay or “play fight” anymore because I was stronger than my peers. Once I got to Wofford and started playing college ball, I used the phrase or hashtag “#LittleKidBigBody” as a reminder to myself to not lose sight on why I started playing soccer in the first place – because it was more fun than anything else in this world and everything I laced up my boots it felt like I was a little kid on Christmas. And that feeling still resonates with me today. 

XRCEL – How would you summarize your soccer career to date? When did you start playing, and who was your biggest influence?

FL – Simply put, a roller coaster. I first started playing when I was 3 or 4 years old so essentially as long as I can remember. I had a handful of influences growing up. Some I knew personally, some I just knew of, and even some I just watched on television. But one of the most influential people for me during my career thus far has to be my assistant coach from college, Joel Tyson. I genuinely believe that without the advice, direction, and lessons learned from Joel during my 4 years at Wofford, my career would’ve never gone in the direction it has since graduating from Wofford. 

XRCEL – What are biggest accomplishments in soccer? Is there a particular award, game or play that stands out in your mind as being “epic” for you?

FL – That’s tough to say. I’ve been extremely blessed to have had continuous success since pursuing a professional career. If I had to pick a few I would say earning All-American honors my senior year of college, scoring my first professional goal my rookie year during the conference playoffs to send our team into the next round, earning back to back All-League first team XI honors in the USL, or earning the USL Defender of the Year award this past season. 

XRCEL – How has the move from Charleston Battery to FC Cincinnati been?

FL – The move has been excellent. Extremely easy. Everyone from the front office, to the operations team, to the fan base, and community made the transition a breeze. They embraced and supported me from day 1 and made representing the city natural. Cincinnati is home. 

XRCEL – How would you describe your playing style?

FL – I would say I am extremely physical, defensive tone setter who likes to play out of the back/keep possession while also keeping things simple with no risks. 

XRCEL – How has XRCEL helped you in your performance?

FL – XRCEL for me has been huge in my performance. I started using XRCEL in college, at Wofford. In college I took XRCEL strictly before games. Professionally, I take one XRCEL prior to warm ups, one prior to kickoff, and one at half time. I usually take one XRCEL prior to training days as well when the work load is heavier than usual or when there are extreme temperatures. XRCEL, for me, keeps me consistently fueled without the fear of cramps or any mental or physical fatigue. 

XRCEL – Do you have any specific words you live by?

FL – I have a few sayings that I live by but those stories will have to be shared another time.