Gearing Up for Calgary Ironman 70.3
By Lisa Mensink-Professional Triathlete & Olympian
Ahh….March & the mid-winter doldrums. This is the time of year where everyone gets a little antsy to get outside, without a thermal layer, or just off the trainer if you’ve been cycling inside. We are stuck with winter for at least a few more weeks–so it’s best to make the most of it. Use this time to get the body into tip-top shape before race season approaches. Here’s some Tips & Tricks that I use in the winter to make sure I’m ready to go once the weather turns and the races start getting closer.
Core & Strength:
Now that the New Year’s Resolutioners have long cleared the gyms, it’s a perfect time for you to hit the gym and work on your core and strength. Keep the routine new and fresh so you’ll be excited to go to the gym. Something simple things like alternating which leg you start a bike sprint or run interval on helps balance your muscles out. Yoga/Pilates classes are also a fun thing to try, sometimes a refreshing change from constant aerobic workouts.
Stretching & Recovery:
Keep on top of those tight muscles. When your muscles are recovered and ready to go, you’ll have a better workout. Use the tools; the foam roller is your friend! Make sure you incorporate stretching time into your daily routine, you’ll notice the difference. Hot & cold contrast baths are a great way to finish off a strong week of training. If it’s possible, fill a large tub with warm water and one with icy cold water (Calgary tap water in the winter is usually cold enough) and alternate every 3′ between each bath. Repeat 4 times and you’ll feel great the next day!
Massage & Athletic Therapy:
Treat your body like a well oiled machine. Massages not only aid in recovery and flush toxins from the muscles but also can be good relaxation/escape time. While a good Athletic Therapist can keep any little ‘annoyances’ that pop in check and help you focus on keeping everything well balanced. Check your employer’s extended health plan, if you have one, your plan may cover more than one of these.
These are just a few things I like to do in the winter to keep me focused and injury free. Now is a good time to get these things incorporated into your routine. It is much harder to add these elements into your routine once the weather is nice and all the weekends and evenings are full. Remember you will get the more out of yourself when you are recovered, stretched, and mentally ready! Chin up-the days are getting longer, the air is slightly warmer, soon winter will be a distant memory-be ready & strong for spring!
Keep up the good training!
Lisa
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