Super exciting, I know! But before I go into the details of what I’m doing in my off-season I’m going to talk about what my goals are and why – because everything has a purpose.
My five main goals for this off-season, along with how I will achieve them:
Goal 1: Recover from training and racing hard in 2013.
> Take a two week break from formal training after the marathon (done!).
> Keep training light and relaxed for the months of November and December.
Goal 2: Fine-tune my overall nutrition by experimenting with different foods and recipes; come up with foods that are easy to prepare and nutritious, to support my Ironman training.
> Reduce my overall sugar and refined carbohydrate intake, focus on whole foods.
> Make a cookbook of foods that are easy to prepare (in advance if possible).
Goal 3: Lose some weight in preparation for next racing season, with the goal of reaching ~16% body fat by January (approximately 117lb, from 121lb today).
> Weigh myself every day (this isn’t for everyone, but it works for me), and track my weight along with my nutrition using the MyFitnessPal app.
Goal 4: Work on strength and flexibility to rehab and prevent injuries. Specifically this means incorporating overall strength training and trying some different fitness classes.
> Weight training 3x per week with a focus on glute and core strength.
> Try yoga, kettlebell and/or Crossfit.
Goal 5: Work on refining technique (specifically in swimming) and maintaining a basic level of fitness.
> Get in the pool a few times before January – I’m being reasonable here…
> Spin class twice a week to maintain bike, run and overall cardio fitness.
So here’s my challenge: From today until December 31, I will do some form of exercise every day.
Obviously this doesn’t mean hard exercise every day! Once I’ve done my exercise, I’ll share what I did on Twitter. Here are some ideas:
- Spin class or trainer ride
- Core workout
- Weight training
- Yoga/kettlebell/fitness class
- Running or walking
Anyone else in for the challenge?