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So you’ve just raced your A race for the season.
You’ve been training for months and months and now it’s done…
Just like that?
You’ve finished your race, you’ve had a few celebratory drinks and it’s now Wednesday and you’re wondering what is next. In most instances you will have another goal in mind or another race already set – because let’s be honest, triathlon is addictive and we love pushing ourselves to our limits. Some of you may have had the race of your dreams and all of a sudden have a world championship to train for.. But what if you don’t have that next race locked in? Motivation might be a little low. Below I share some tips on how to get ready for that next epic goal.
First things first are talking with your coach, give yourself time to really relax and have that break that your body needs. Racing for up to 15 hours takes a serious mental let alone physical toll on your body. So firstly make sure that you (if your next race allows it) give yourself a small break. Give yourself at least 7-10 days of easy training/rest. Coach Emma’s biggest tip for recovery is don’t set an alarm… if you wake up, train. If you don’t then your body needs the rest. You may also wake up and feel that you’re ready and walk out the door and struggle for the entire run. Turn your run into a walk and use it as some fresh air and time to think about your next race and how you might change things up a little to achieve that next goal.
My few tips on what now include:
Hopefully these tips above resonate with you all as Triathlon is such an epic sport but it does require a lot of mental focus (Rich has posted a few blogs about the mental side of Triathlon). Some of you may even just need a video for some motivation.. here is one I like below:
T:Zero Development Coach
It’s taper time, time to start getting fresh and prepping yourself for the big day ahead in a couple of weeks. It’s a time to reflect upon the work you have done, the sacrifices you and your loved ones have made for you to be where you are and to remember how lucky you are to be in a position to be doing an Ironman in the first place.
In a perfect world, we remain completely zen about it all, cruise into the race with linear, cool as you like emotions intact and crush race day like it’s a walk in the park.
However, this is so far-fetched from what normally goes on. For most of us, we go into self-sabotage mode. We reflect on our training, but rather than focus on how much we have done, it’s about what we missed. We begin to doubt our strength and fitness and enter into a somewhat negative mindset which from where I sit, isn’t going to help things in both the lead up and on race day.
Whilst hindsight is a beautiful thing, let’s instead bring our focus to what lies ahead, what we can control and how we can set ourselves up for a kick arse taper.
Control the controllables: we say it time and time again. There are a few things you have control over. Such as the few listed below:
Embrace the butterflies:
You’re going to feel nervous leading into an Ironman, particularly if this is your first one. But rather than trying to suppress these feelings and be super positive all the time, embrace the nerves and butterflies – it means you care and it really is a part of why we do this amazing sport. If we didn’t get the butterflies, it wouldn’t scare us and then what’s the point right!?
So embrace all of the feelings that come your way and whilst it’s important to keep things positive and focus on what’s to come, remember that they’re all a big part of the journey to that finish line. It’s a rollercoaster is this Ironman thing, with big waves of emotions - the better you can navigate your way through it all and stay mostly positive, the better your experience will be.
Enjoy the experience:
As mentioned earlier, it’s a time to reflect and be grateful for everyone and everything in your life that has lead you to being able to be where you are today. It’s a privilege to do this sport, so get out there and enjoy the experience, soak up the atmosphere, the highs and the lows, embrace it all! You deserve to be there, but you are also very lucky to be who you are – adopt an attitude of gratitude!
Go forth and race well. Find your flow, race with grit and above all, embrace everything that comes your way both in taper and race day. It’s one hell of a journey you’ve been on to get there and such a very cool moment in time it will be when you’re smashing down that red carpet like a young Jane Fonda!
“Things work out best for those people who make the most of how things turn out” Coach John Wooden
Coach Scotty Farrell
Click here to find out more about Head Coach Scotty Farrell
By Coach Lisa Spink
So we are all now well into the year, we have poured over endless race calendars, finally locked in our goals for 2018, paid the race entry fees, booked the flights and accommodation BUT now what!!?
Now it is time to put a plan in action.
If you really want to achieve your best you need a plan that is made for your lifestyle, your family, your work and well simply put - YOU. That is where TZero comes into its own – with fully individualized, custom programs with 24 / 7 access to your coach and you can be anywhere in the world.
Now you have a program and coach you can trust to support you in achieving your goals BUT the job is far from done. I like to say there are three A’s to “Living Your Potential” and here they are.
A – Attendance. Without doubt the key to success is training consistency. Looking at the current world ranking, stalking your competitors on social media, researching the wattage of the Tour De France winners or finding the latest and greatest gadgets to add to your racing kit can all seem important, but nothing is more important then getting the training done. I am not saying this is easy, endurance training is tough, it takes dedication, commitment and sheer determination – but for most of us that is what draws us to it. There will be times when you are smashed and the thought of that 5 km swim set, 6 hour ride or 2 hour run is just too much to handle - this is where the 5 minute motivation trick comes into play. When times are tough, instead of looking at the total session, thinking it is all too hard, ignoring the alarm, rolling over in bed and feeling guilty all day because you missed a session, just look at the first 5 minutes. Put your training gear on, get to your training venue and complete the first 5 minutes of the session. You will find once you get through the first 5 minutes more often then not the rest of the session will roll on and you will have gone from completely missing a session to attending and completing at least a large portion if not the whole session. Attendance equals consistency which equals results and every session sessions starts with the first 5 minutes.
A – Application. Whilst turning up is the first step towards success, it is really what you do when you get there that takes you to the next level. As TZero coaches we spend a lot of time on planning your season, your macrocycles, your training weeks and then right down to the durations and intensities of each set. As one of the head coaches commented to me, if an athlete is doing 10 sessions a week and does an extra 5 minutes each session, that is an extra 50 minutes per week of training, similarly if you cut sessions short. Adding or missing parts of sessions, increasing or decreasing prescribed intensities and changing the times / days of sessions can all dramatically affect the outcome of the training program… In a negative way! That’s why you have access to your TZero coach so they can make decisions on any changes that may need to be made for whatever reason. This not only applies to duration and intensity, it applies to skills and intentions. The greater you hold yourself accountable to performing skills during the sessions the greater your success. Application is all about performing each session as it is prescribed with the greatest amount of purpose possible.
A – Attitude. This is the game changer between the good and the great. Listen to yourself when you talk and you will get an insight into your attitude. What do you relate to?
I want to achieve X or I can achieve X?
I have do X session or I will do X session?
I was (insert excuse here ie sick / injured / the training program was wrong / had a mechanical / weather was bad, watch / computer / power meter didn’t work) so I could of gone faster / finished on the podium / got a qualifying slot or I did everything I could on race day and I will keep learning and getting better.
When you listen to the greatest athletes in the world, their attitude center’s around
I can ……………………..
I will ……………………..
I did ……………………..
You are in control of your own attitude – just like swimming, riding and running – keep training your attitude towards - I can…, I will… I did …….
Good luck to everyone in 2018 – “Live Your Potential”
Coach Lisa Spink is one of the best endurance coaches you have never heard of! With over 20 years experience and incredible stable of results, we are super proud to call her a T:Zero Multisport Coach.
An amazing collection of training and racing advice from the T:Zero Multisport coaches- with the occasional guest blogger! Read this blog to help you live your potential!