How to get in shape after a long winter

We all know after the last race of the season the following days are filled with parties and good food–and lots of it. I really do crave certain food that I didn’t get to eat during the season because it’s just “not good for me”.

Honestly, my opinion is that we need to have a down time after all the hard work and focus before the big race. We all deserve it! For instance, after Hawaii I took seven weeks off- completely. Meaning I had 3 runs (30-45 min) and 2 swims (1.5 – 2 km) and some minor sport activity and that was it. I am sure it’s not the ideal for some people, but I need that time to recharge and to live a “normal” life for a few weeks.

The problem with the training break is that it gets so much harder to get back into it. I get used to not having to plan around my training and I believe the first two weeks I can still enjoy a normal life and “squeeze” the training in whenever it fits. Those days where my social life dies down to a near standstill creeps up fast enough, after all.

In 2008 I took 8 weeks off right after the Olympic Games and then started back on 1st of December. It took about 3-4 weeks to fully get back into training and then with just 2 months preparation I was able to race to a 3rd place at Ironman New Zealand– my first ever Ironman event (and on top of that, I could only run up to 3 times per week due to plantar fasciitis issues).

So here you see, it is possible and very doable.

If you are a Lance Armstrong type and you feel like doing a lot during the off time, then run three times a week and swim two times, then you still have the weekends off and 45 minutes a day won’t hurt. As for me, I decided to do other stuff and keep the engine in the garage for quite some time – it seems to work perfectly for me. Just remember, when you start back up – be careful and start slow. The first week is for getting back into it and the second I start doing double sessions and from the 3rd week I start feeling the fatigue but the routine comes back. By then I know what I am working for and I plan other appointments around the priority – TRIATHLON.

Right know, I am about three weeks into training the feeling is finally coming back. The first few swims were terrible: no feeling for the water whatsoever, no power, shoulders hurt, the flip turns were ridiculous and all–yep it’s true–the the pros feel it too. Same for running: overweight, heavy, slower than we have ever run before, a small hill is conquered with a heart rate of 175 and our hearts seems to pop out of our chests because the organ has forgot how to beat that fast….

Well, it all gets better with every session. Usually it takes time to get motivated to do a bit of intensity at the beginning- but after the first time giving my body a kick down- that is usually when I start getting back into it and the movements becomes smooth and fluid again.

Something strange: I did gain 7 kg (about 18lbs) at some point in time but after just a few sessions I am back to just 5kg (about 11lbs) of extra baggage and that’s not that bad. That’s heavy when you start your first run- believe me- but also: it was worth the fun and every single beer tasted really good! And the steaks and… well enough of that!

So now I am back to normal – low carbs at night, fewer alcoholic drinks, and trying to get serious again.

It was a bit tough during Christmas, but most likely I will be racing in mid-March. No matter what will happen during early 2010- the goal is and remains Hawaii 2010. And it is a long way till October folks!

See you on the start line- lean and fit. All of the hard work will lead towards that goal- there is a lot more to come.

Cheers and stop faffing around now- get training!!