Fedofsky Friday

Fedofsky Friday

Every Friday, Elizabeth Fedofsky, a top age-group triathlete and national champ, drops in to answer your training questions and to brighten our day with her witty wisdom.

*******

1) I’m entering my base training cycle through the end of January. I’ll probably do sprints next year, starting in May. I may even do an Olympic near the end of the season. During my base cycle, should I do any speed work at all? Or should I just go long and slow?
– Tessa H.

Fitness is like a pyramid and without a proper foundation you cannot build a peak.With that said, it pays to spend time in the winter building a foundation.Aerobic work, the longer, slower workouts, serve this purpose.

However, that doesn’t mean you have to sit on your trainer all winter going 10 miles per hour in the small ring.I was just reading an interesting article in Bicycling magazine.Chris Carmichael proposed why it would be beneficial and appropriate for amateurs to include one speed session a week in the winter.In his words, you can’t afford not to do this.

And I believe that’s a good guideline for the winter.In general most of your workouts should be easy effort (heart rate zones 1 – 2) with a focus on form and efficiency.This doesn’t mean you have to go long or go slow – just switch your focus from speed and power to form and efficiency.Then, with one workout a week, you could include a few pick-ups or steady state intervals.Nothing all out or gut busting, but some increased efforts to keep those systems firing and in place.

The problem is that most of us do this too much, too soon, too often.Our competitive nature and attitude that you only reap results from hard work actually works against us.Use caution and understand that the foundation of what you build is more important than the layers between.So, build your form, strength, efficiency and set your body up to support the harder, more powerful efforts in the spring.

2) Sorry to hear about your foot. What are some ways you stay in shape when you have to be off your feet? Swim?
– Winter

I made the choice to have an ingrown toenail removed after Ironman knowing it would require some time off my foot which fit nicely with my post-IM break.Since I was on break, I didn’t need to worry about staying in shape or adapting workouts.

Most of us fear this time of year – we’ll lose fitness, we’ll gain weight, we’ll get bored.Yes, yes, and yes.But it’s a necessary part of the transition phase between one season and the next.Ending one season before beginning another is an important step in recovery.Take the time to recover both physically and mentally from the last season.Two weeks of unstructured, easy workouts or rest days will help you transition from one season to the next.Keep in mind the rest you take now will be key to next season’s success.Be sure to give yourself ample down time away from the sport to rejuvenate your body and mind.

If you find yourself addressing an injury that requires prolonged time off your feet, rest assured you have plenty of options.The best thing about being a triathlete is that if one sports goes you still have two left.And, it is always good to see your obstacles as opportunities to become better at something else.Cycling, swimming, elliptical machine (if impact is the problem), deep water running, pilates, weight training.Most of us could benefit from a week of single sport emphasis – for example, ”becoming” a swimmer for a week, twice a day swims, stretch cords, learning the other strokes.Rather than worrying about what you cannot do instead find as many options of possible of what you can do and throw yourself into them with the same passion you would anything else tri-related.

3) Do you do any weight training during the off season? If so, would you share what kind of routine you do?
– Mary

Weight training is part of a year-round strength and maintenance plan.There are many approaches to weight lifting and let me start by saying all are good and none are entirely right.

Just like planning your season, plan your weight training in phases.Anatomical adaptation, muscular endurance, muscular strength, power – these are some of the phases you would move through at different times of the year.Flexibility, pilates, yoga, balance, and other stability ball are other activities that will give you a well-rounded approach to strength and maintenance.

Many athletes fear that time spent weight training is time better spent swimming, cycling, or running.But understand that you must have a strong core, flexibility, balance, and strength to support your body for these different sports.Take the time in the winter to lay out your plan and stay strong all year.

*******

If you have triathlon-related questions for Liz, or just want to know more about the ways she drives her husband nuts, fire ‘em off to us at questions@theoutdoorjourney.com. You can read more about Liz’s adventures on her blog at http://elizabethfedofsky.blogspot.com/