Get up and get that workout done before the day gets in the way!

It is so hard for athletes to get up early and get their workouts in the morning. The biggest reason I encourage my athletes to get their workouts done early in the morning is that by getting them done early in the day, nothing else gets in the way of the workout. I know sunrise_cartoonhow easy it is to put off a workout, thinking you’re going to get it done later in the day, only to have other life commitments get in the way. A couple of tips for committing to waking up early to get your workout done: 1. Go to bed at a reasonable time every night. Staying up late won’t help you get up early. 2. Start your new early morning routine on the weekend, rather than Monday. You can always take a nap later if you’re feeling tired so go ahead and get up early! 3. Consistency. Plan to get up the same time every day, even when you’re not working out. You might even try waking up early (early enough to workout) for an entire week before you add in the workouts. 4. Find a buddy. It really helps finding another brave soul who is willing to commit to those early morning workouts. You will feel more committed when you know someone else is counting on you to be up that early too. 5. Last resort…. put that alarm clock or phone across the room so you have to get up to turn it off. While your at it, put those workout clothes next to your alarm so you won’t be tempted to go back to sleep.

Mental Recovery After Your Goal Race

The last several months have been all about training for your goal race.  You’ve spent so much time in the pool, that you’ve started to think chlorine makes a pretty good perfume.  A goal race, especially an Ironman or 70.3 race takes a lot of training and planning.   You focused on that goal race and crossed that finish line.  Suddenly it’s over… Once race day comes and goes, have you thought about once it’s over what’s next?

mentalHere are 5 suggestions to help you develop your post race plans.

1.  First of all recover.  Both your body and your mind need time to bounce back, but don’t let recovery turn into apathy.
2.  Set a realistic recovery timeline, 4, 6, 8 weeks, and use that time to begin planning your next goal race.
3.  Ease back into training by doing some really easy workouts.
4.  Go out with friends and family you might not have seen much of during training.
5.  Write your race report.  Writing everything down helps you process not only your race, but your training.  This can be extremely helpful when looking ahead to setting your next season’s goals.


It all adds up!

penny jar

It can be sometimes be hard to find the motivation to train.  You might be tired, the weather just won’t cooperate, or your race seems so far off in the distance that missing that workout won’t matter.  We all know that putting in the training pays off on race day, but here’s a neat way to visualize your training and reward yourself for finding the motivation to start that workout.

All you’ll need is a jar and some pennies.  For each workout, no matter how it goes, put one penny in the jar.  The key will be to fill the jar while reaching your peak fitness day in and day out.   Continue reading

New Year’s Resolutions

As I sit here looking outside at the snow and thinking about the frigid temperatures, it brings me to think about my New Year’s resolutions from last year.  This time last year I vowed I would be more consistent in my training, give up some of my bad eating habits, and improve my core.  While I did work on each one of those resolutions in the last year, can I really say I accomplished them?  The answer is no.  So now it is 2014 and it’s time to start again.  I still like my resolutions from last year so I’m going to give them a try again, but this time I’m going to have a better plan.


In continuing the theme of my last post about SMART goals, here are some suggestions for how you too can do better and stick to your 2014 New Year’s resolutions! Continue reading

Goal Setting

There is a famous saying by Winston Churchill that states,  “He who fails to plan is planning to fail”.  Many of us have reached the end of our triathlon season.  There are a few still racing, but we are all starting to look ahead to next year.  We are starting to dream big goal-setting-300x294about what races to do and what we would like to accomplish.  Whether it’s a new distance, a goal time, or to qualify for a certain race, it all begins with setting your goals.  First and foremost, spend some time being realistic about what you would like to accomplish.  If you have never done a triathlon, you may set a goal to finish your first one.  Then you can move on to bigger goals.  Not sure or need some help with your goals?  A coach is a great resource for helping you to determine realistic goals.

Now the most important part of goal setting…. WRITE THEM DOWN!  Keeping a record of your goals will help to motivate you and also help to track your improvement.  Make your goal a SMART goal.  SMART goals are  Continue reading

It’s a lifestyle…

So last night in my Boot Camp strength training class I attend, my instructor Jane was giving us some words of encouragement after an especially tough session.  She reminded us that putting exercise into our daily lives, pushing ourselves to do just a little bit more, and making fitness a lifestyle all started with one action.

This reminded me of when I made the leap and registered for my first Ironman.  Like many of us, I had been watching the Ironman World Championship in Kona and dreaming about maybe someday I could do that.   I had never gone further than the Olympic distance.  Triathlons were something I did and were fun, but could I do a full Ironman?  Continue reading

Mental Training

A comprehensive triathlon plan has three important components: training/workouts, nutrition, and mental training. You can build your body’s capacity to race efficiently by properly working with a coach who will develop a solid training plan that uses periodization (phases) for both your physical training and your nutrition. Continue reading