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Home > Endurance Planet > ATC 297: Preparing For Frigid Races, Fitness During Pregnancy, Long-Term Kona Goals, and More
Podcast: Endurance Planet
Episode:

ATC 297: Preparing For Frigid Races, Fitness During Pregnancy, Long-Term Kona Goals, and More
Category: Sports & Recreation
Duration: 01:18:30
Publish Date: 2019-10-11 08:00:37
Description:

Sponsor:

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Intro

  • Endurance Planet is opening up a second team for Ragnar! Email events@enduranceplanet.com if you’re interested.
  • New moms are medaling at Worlds and men in their late 30s are breaking world records! These amazing feats shows that we’re learning how to take better care of ourselves as athletes and extending the limits of what we thought was possible.

Julie (aka IronMutti) asks:

NORSEMAN 2020

I have now been listening to the podcast for about a year (I think a fellow Betty first got me onto it) and I listen a lot, so I’ve been catching  up on old episodes as well (but I have by no means heard them all)

This may be a question for the podcast, but it may also have to be a single consult (as much as I’d like to be coached by you, I don’t think I can afford it)

I am a 48 year old mum of 4 (23,17,10,8)

I was an active swimmer, track and field, handball,  in my teenage years. Did rowing at university and mountain biking/spinning after my first daughter … then moved to Canada (from Europe) and life happened without much exercise.

4 years ago I had the opportunity to start teaching spinning again and took it. 3 years ago I drastically changed my lifestyle (nutrition metabolic efficiency,  training…) and started triathlons.

So at my last race I was lucky (I did jump for joy and let out a scream when they pulled my name out of a hat) to get a world card spot for the 2020 NORSEMAN race…. It doesn’t scare me and I know I can finish, but of course now the black shirt dreams have started.

Competing against 250 other hopefuls the majority of them being the 35-40 AG men, there is a very small chance of getting lucky, BUT  if there is a chance that I can get into the shape that will allow me to compete for a spot in the first 160 I want to take it.

My swim is good, and cold does not bother me

I will need a 7hr bike

And then there’s the run… already my weakest… 25k + 8k of Zombie hill …. If I can ace the first 33k I will crawl the rest if I have to

Thinking of running mostly hills, long hills, short hills steep hills and doo strength training. But would like your taken this (Lucho … I have been mostly barefoot all my life and only put on cycle shoes and the occasional high heels to go out, I do not own a pair of socks and run all my races in Zoot  Solana shoes with no laces and bare feet)

I currently swim 3 times a week (3-4k OWS in the lake June to October and the pool) on swim days I add a run after easy 1hr, intervals, long run ( 75min to 150min)

On the interspersed days I teach 1hr spinning followed by 1hr TRX plus another 1hr of spinning at night

I try and do. One long 3-5hr bike a week during the summer and teach  2hr class of spinning in the winter

One rest day

Of course I have times (42.2k 3:53 stand alone, 12:06 IMAZ,…) and ME crossover point data…. And can send that if needed.

What the Coaches Say:

  • You’ll definitely want to wear socks for this race.
  • The hill-work you’re planning is key.
  • Get your hiking effective so you can hike really hard.
    • Consider hiking with a weighted vest.
    • Run 30K then have your weighted vest at the bottom of a hill, where you’ll do 3×1 mile up the hill.
  • Do long runs that finish on a steep climb. Make sure your hill endurance is good.
  • The conditions will be the most challenging part of this race. Make sure you’re training in the cold.
    • You want to psychologically handle the cold.
    • You also need to be physiological able to deal with the cold.
  • Lucho is worried about the number of spin classes you’re doing. Make sure you’re biking outdoors in the winter.
  • Practice dressing for intense cold/rain/wind conditions.
    • Use a pair of cycling shoes that are a size too big, so you can wear an extra pair of socks.
    • If your shoes are too tight it’ll reduce blood flow, which is not what you want.
  • In the cold you need to up your carb intake. You have to increase fueling to prevent hypothermia.

Claire P. asks:

Pregnant Triathlete – “Freaking Out Big Time”

I’m an avid listener of the podcast. I love the content that the team puts out – it’s my standard listening go to for every long run! I’ve always love the Ask the Coaches episodes – I’ve learnt a huge amount from the listener questions and the answers you guys put forward – especially enjoy the ramblings and knowledge nuggets from Lucho </td> </tr> <tr> <td> Total Play: </td> <td></td> <td> 0 </td> </tr> </table> </form> <audio controls autoplay style= Your browser does not support the audio element.

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