KEEP YOUR SEASON GOING

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2 KEEP YOUR SEASON GOING You ve already crossed one finish line in Santa Rosa, CA, aim for another this season. Congratulations on your finish at IRONMAN 70.3 Santa Rosa. You ve already accomplished something that many others wouldn t dream on. With this race under your belt, what comes next? If your long-term goal is to become an IRONMAN, start training for IRONMAN Santa Rosa now. You will never be in better shape to start preparing for an IRONMAN than you are right now. Keep your season going and follow this training guide to help you tackle another awesome goal in 2017! Sign up and get training today! IRONMAN.COM/BacktoSantaRosa 1

3 ARE YOU READY TO TASTE ANOTHER FINISH LINE? Read on for expert advice on how to transition from an IRONMAN 70.3 to an IRONMAN finish line this season including a customized training plan. Triathlons, like tattoos, can be addictive. Once bitten by the bug, it can be hard to pack up your race gear and settle back into regular life. And guess what, you shouldn t! You ve gone the distance. You ve proved to yourself that you can do anything you set your mind to. You ve learned how to balance and make time for your training, and you ve crossed the finish line a different person that when you set out on the journey. As you look back on the memories of training, racing, and celebrating your IRONMAN 70.3 finish, we want to encourage you to continue that journey and become an IRONMAN finisher this season. Sign up and get training today! 2

4 YOU RE MORE THAN HALFWAY THERE As you know having trained for a IRONMAN 70.3, training for and finishing a long-course triathlon doesn t have to take over your life. While IRONMAN training requires a significant commitment, with a smart plan and/or coach, it s only a few more hours than what you ve already been doing. (In the attached plan, most weeks clock in at around 10 hours of training time, and only one that hits 15.) Moreover, if you ve recently completed a half-distance race, you re already more than halfway to an IRONMAN when it comes to your fitness. IRONMAN 70.3 are uniquely suited to building the endurance, race-specific fitness, and general mental readiness needed to successfully execute an IRONMAN race. Racing an IRONMAN 70.3 provides real fitness in the bank. 3

5 YOU RE MORE THAN HALFWAY THERE 1. You are more prepared to train for an IRONMAN now that you ever will be, don t lose the momentum that you have built. 2. You already have all the gear, keep making good use of it! 3. You ve already blocked out the time on your schedule. If you can still dedicate 10 hours a week to training you can continue with this plan. A few weeks will after for more than 10 hours, but most stick to that range. 4

6 RECOVER, REMINISCE, REBUILD 5

7 RECOVER Racing wears down the body, and it s important to adequately recover from your first race before you begin to build. IRONMAN Certified Coach Michael Lovato recommends easing back into training first with swimming, then adding light cycling and run sessions. Try to feel better when you finish than when you start each session, he adds. Lovato cautions against jumping back into training too soon: A well-timed recovery period will allow the body to return to training at a higher level of fitness than before the key race. he says. 6

8 REMINISCE Lovato adds that it s important to pay attention to your emotional recovery as well so that you return to training more motivated than ever. The mind will return to its state of readiness; it will want to train again, he says. It s also important to assess how your training and your race went before you jump back in. When Lovato used to race as a pro himself, he said he tried to think back on the benefits of his training and racing as he stepped up to the next one: This helped me remember that the work was still inside my body. I frequently reminded myself that my first A-race had given me a significant training boost. My body was automatically different based on that one day of racing. 7

9 REBUILD If you ve already done six to 12 weeks of high-volume training for race number one, you still get to count that toward your training for race number two. This is also true for pace-oriented rides and runs, threshold intervals, or VO2 sets. Basically, training doesn t start over when you cross the finish line. You will get a huge fitness boost from race #1 you are now a totally different athlete than you were prior to that event. Lovato says. Once you ve recovered smart and acknowledged how fit you really are, you ll find that your body and the mind will be ready to tackle another finish line. This year, why not make it an IRONMAN? Read on for a balanced plan customized by IRONMAN certified coach (and eighttime IRONMAN world champion) Paula Newby Fraser and get started today. 8

10 TRAINING NOTES FROM THE RACE DIRECTOR As the Race Director for both IRONMAN 70.3 Santa Rosa and IRONMAN Santa Rosa, I am excited to see you at another finish line this season. The course that you just completed was the perfect runner-up to tackling IRONMAN Santa Rosa Here s why: 1. There are only 20 miles that are different between the two bike courses and most of the climbing is in the miles that you have completed. 2. The run is on the same course with added opportunity to run through the famed vineyards of Northern California 3. The swim is two loops of what you ve just done. You have already taken on the majority of the IRONMAN Santa Rosa course. Leverage your training and experience on course to cross the finish line at IRONMAN Santa Rosa and add another finisher medal to your collection. 9

11 3 MONTHS OUT MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEK 9 RUN 40 MINUTES BIKE 1:15 HOURS RUN BIKE 2:45 HOURS RUN RUN 2 HOURS SWIM WEEK 10 OFF RUN 45 MINUTES BIKE 1:30 HOURS RUN SWIM 1:30 HOURS BIKE 3 HOURS RUN 1 HOUR SWIM 45 MINUTES WEEK 11 RUN 1 HOUR BIKE 1:15 HOURS RUN BIKE 4 HOURS RUN RUN 1:30 HOURS SWIM WEEK 12 RUN 1 HOUR BIKE 1:15 HOURS RUN SWIM 1:15 HOURS BIKE 3:30 HOURS RUN 2:15 HOURS SWIM 10

12 2 MONTHS OUT MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEK 13 OFF RUN 40 MINUTES 45 MINUTES BIKE 1:30 HOURS RUN SWIM 1:15 HOURS SWIM 45 MINUTES BIKE 4 HOURS RUN 20 MIN RUN 1:15 HOURS WEEK 14 OFF RUN 40 MINUTES 45 MINUTES BIKE 1:30 HOURS RUN SWIM 1:15 HOURS BIKE 4:30 HOURS RUN RUN 2:30 HOURS SWIM WEEK 15 RUN 1 HOUR SWIM 1:15 HOURS BIKE 1:30 HOURS RUN SWIM 1:15 HOURS BIKE 5 HOURS RUN 15 MINUTES RUN 2:30 HOURS SWIM WEEK 16 OFF RUN 45 MINUTES BIKE 1:15 HOURS RUN SWIM 1:30 HOURS BIKE 4:20 HOURS RUN 15 MINUTES RUN 1:45 HOURS 11

13 1 MONTH OUT MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEK 17 SWIM 45 MINUTES RUN RUN 1:15 HOURS SWIM 1:15 HOURS BIKE 1:15 HOURS RUN BIKE 4:20 HOURS RUN 15 MINUTES RUN 2:30 HOURS + (AMP UP POWER) WEEK 18 SWIM SWIM 1:15 HOURS BIKE 1:15 HOURS RUN 45 MINUTES RUN BIKE 5:30 HOURS RUN 2 HOURS WEEK 19 S RUN 45 MINUTES BIKE 1:15 HOURS RUN SWIM 1:30 HOURS SWIM 45 MINUTES BIKE 4 HOURS RUN 1:45 HOURS WEEK 20 S BIKE 1:15 HOURS RUN SWIM 1:15 HOURS RUN 1:15 HOURS OFF SWIM 45 MINUTES BIKE 4 HOURS RUN RUN 2 HOURS 12

14 2 WEEKS OUT MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY WEEK 21 SWIM 45 MINUTES RUN RUN 1 HOUR SWIM 45 MINUTES BIKE 2:30 HOURS RUN RUN 1:30 HOURS WEEK 22 OFF SWIM RUN 45 MINUTES RUN 40 MINUTES SWIM 20 MINUTES BIKE 40 MINUTES RUN 20 MINUTES RACE DAY 13

15 FOR MORE INFORMATION FOLLOW US FOR TRAINING TIPS AND COURSE VIDEOS FROM RACE DIRECTOR DAVE REID. FACEBOOK.COM/IRONMANSantaRosa Sign up and begin training today. IRONMAN.COM 14

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