Flower Power Sports . Training women to play hard

Coach's Corner

Check this page frequently for training tips, links to other resources, and monthly words of wisdom. To submit ideas for items you'd like to see on this page, send an email to info@flowerpowersports.com, with the Subject: Coach's Corner Input.

Training tips and other tidbits from Coach Michelle

Is your glass half empty or is it half full?

After a winter break from training, as you begin to start setting your training goals for this year, is your glass half empty or is it half full? Consider the following, and be honest about how your inner voice responds to these questions regarding your current level of fitness...

Read on

Ten rules to live by as you train for a triathlon:

1. Write down your goals. If you don’t write them down, you’ll have a difficult time achieving them.

2. Start where you are. This means be realistic about the level of fitness you’re starting with, and work from there. Anything else is a recipe for injury.

3. Listen to your body. Know the difference between being committed to the program and being stubborn. When your body tells you that it needs a rest, it needs a rest.

4. Pay attention to your nutrition. You’re going to burn a lot of calories under this program and it will be very important that you stay ahead of the curve in terms of fueling. Make sure that you time your meals so that you are well fueled and hydrated when you arrive at each workout.

5. Get plenty of sleep. The specific number of sleep needed each night varies with the individual, but during training your body is going to require rest in order to recover from your workouts. In addition to sleeping enough, be sure to allow sufficient recovery time between hard workouts. Talk to your coach if you feel that the program isn’t allowing enough recovery.

6. Give stretching equal importance to the actual workouts. Allow enough time at the end of your workouts for a thorough stretching routine. Skipping this essential component of your training is one of the leading causes of training related injuries.

7. Be as consistent as possible with attendance to the workouts. A slow and steady progression through the various phases of fitness and volume are key to getting to the finish line without injury. If you have to miss significant portions of the program, don’t try to play ‘catch up’ by doing more workouts in a shorter period of time. Talk to your coach about how to sensibly get back on track by making adjustments in your overall plan.

8. Know your equipment. Throughout your training, become comfortable and familiar with the items you’ll use on race day. This includes your bike, helmet, wetsuit, goggle, tri-suit, timing watch, etc. Avoid making any changes to this list in the last weeks or days before the race.

9.Enjoy the experience of training with a team. You can all help and support each other. The shared experience and the camaraderie are among the key benefits of training as a group. Together we can do this!

10. Keep it in perspective. This is triathlon training for fun and for fitness. We’re in this because we want to be. Although the workouts may at times be challenging, don’t stress about them. We have plenty of other opportunities to bring stress into our lives. Let this be an opportunity to relieve stress. Remember to laugh. Your power in this sport is likely to be found in a place of relaxation and ease. Remember to breathe.