Sarah Coleman: Race season, time to start planning
Steamboat Springs — It is never too early to start preparing for race season. In fact, spring is the best time of year to start.
Days are getting longer and warmer plus you still have a few months to get going at a comfortable pace. Here is a step-by-step guide to get you ready for race season, whether you are a seasoned veteran or a never-ever.
Pick a race
Believe it or not, this is sometimes the hardest part. Pick a race and sign up. This commits you to a date. Decide whether you want one close by, a certain length, with a fun costume theme, music along the way or one that has killer food at the finish line. There are so many fun options out there. Even better, get a friend to commit with you.
Invest in a program
This could be a personal coach to give you a set timeline and goal planning or a free online course. There are many great options out there to choose from. Locally, ask your favorite trainer or running buddy.
Go on your first run, ride or swim. See how it feels to move in your sport. Get outside and go.
Develop a plan
Pick a few days a week to commit to training. Write it on your schedule and don’t miss a session.
Don’t forget to counteract all the hard work you have done with a yoga class or mobility session. Even better, get a massage to keep the body moving fluidly.
These are the basics to get you going. Sign up, plan, move, schedule it and stretch. Also, remember that this is fun, and don’t take yourself too seriously.
Here are a few extra tips to aide in your success.
1.) Don’t burn out.
Start slow and build up. You don’t want it to be over before it starts.
2.) Do other activities.
Once a week take a different class or go on a hike. Don’t be afraid to mix it up. Your body will thank you.
3.) Add in some strength training.
Rest days could be building up muscle stamina. Yay for weights!
Just in case you aren’t sold yet or you need a few more details and motivation. Here is a sneak peak at a one-month plan for your first ever triathlon or half marathon. (See photo for Triathlon Training schedule)
Half Marathon Training
Training schedule begins 12 weeks or more before race. Slowly build weekly mileage to between 5 to 10 miles and try a few local races perhaps a 5K.
Week One: Run 3 days: 3 miles, 3 miles, 4 miles/10 miles
Week Two: Run 3 days: 3 miles, 3 miles, 5 miles /11 miles
Week Three: Run 3 days: 3 miles, 4 miles, 6 miles /13 miles
Week Four: Run 3 days: 3 miles, 4 miles, 8 miles /15 miles
There you have it. You should be well on your way to race day success. Go sign up for that dream race you have always wanted to do. Happy training and good luck racers!
Sarah Coleman brings years of personal health and fitness knowledge to the table. Currently the health and wellness director at The Foundry, Coleman is also a personal trainer, “CrossFitter,” coach, outdoor enthusiast, managing partner with Inspired Live Network and owner of A Weight Lifted Fitness Camp. She provides flawless technique and a positive attitude. Taking fitness to new levels, she uses the outdoor environment, your living room or work space, as well as the gym to influence and push her clientele. Funky knee socks and outrageous colors make Sarah unique, which transfers into her training and brings a smile to everyone’s face.
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