It took most of April, but I think spring has FINALLY arrived and I am more than ready for it!! I’m ready to put away the winter running gear!! I’m ready to get out and ride on the open roads with the wind in my face and the sun on my back!! But first, let’s recap the month of April!!
I finally had a solid month of training with a race thrown in! I successfully saw green in Training Peaks everyday in April and completed 10 minutes of core strength everyday as well! I’m finally finding my stride again! Hello consistency…I’ve missed you!!
Swim: 29, 550 yards (16.8 miles)
Bike: 203 miles
Run: 76.4 miles
Monthly Totals: 45 hours & 23 minutes
SPRING!! Spring finally decided to show up in the last week of April!! I am so happy to have FINALLY put my winter coat, stocking hats, and mittens away for the summer!! Now if I could just put all of the winter running gear away…I think it might be a bit early for that though.
Racing Weight: How to get Lean for Peak Performance by Matt Fitzgerald is a great read for all endurance athletes! Matt focuses athletes on improving their diet quality score, managing appetite, balancing energy sources, monitoring weight and performance, and timing nutrition to stay lean for training. He has included food diaries from 18 pro athletes, recipes and strength training workouts to accelerate changes in body composition.
Carrie Cheadle’s blog post “Slow Down: How to Relax Your Mind Under Pressure” is a great reminder to stay focused and present. Allowing your mind to be distracted means you are likely “not bringing 100% of yourself to your performance and you are more likely to get injured.” Our society thrives on how much can you jam into a short amount of time. Carrie has us SLOW DOWN, meditate, and breathe to recenter ourselves and find our focus.
New Research is Changing the Game for Female Athletes by A.C. Shilton…ladies and gentlemen…women and men are different! Women take longer to acclimate to heat. According to Stacy Sims, “Progesterone elevates your core temperature, so you’ll feel hotter to begin with. On top of that, lower blood volume during high-hormone days means it’s harder for your body to sweat and cool yourself.” Women’s cycles impact performance. Knowing how your cycle impacts your performance can be a huge asset to you while training and racing. Women on low carb diets often produce more cortisol. With more stress hormone in our systems, our bodies don’t recover as well because it can directly inhibit muscle repair. The good news?! Women tend to dominate at long distance races and when racing at altitude! Our bodies are better able to metabolize and burn fat for energy. So ladies…go the distance! Race in the mountains! Oh…and take a nap! Women tend to need more rest than the men they train with.
Tina Muir’s podcast with Allie Kieffer is so real and inspiring! Allie’s positive body image message is spot on! “Could I be smaller? Maybe. I don’t think that means I would necessarily be faster.” Allie is always pushing herself to be stronger + faster without worrying about body image. “Don’t box yourself in by putting limits on what you think you are capable of. Set yourself up for success, not failure.”
Are you looking for more motivation? If so, you should listen to the podcast IronWomen did with Dr. Kristin Keim. They discuss ways to get and stay motivated as well as mental health, post Ironman blues, and dealing with eating disorders. It is a great listen!!
Looking forward to:
Summer break! Now that we have turned the page and are officially in the last month of the school year, I am officially counting down the DAYS to summer break! I am also really looking forward to rolling on the open roads with the wind on my face and the sun on my back! I LOVE riding my bicycle! Oh…and my first triathlon of the season this month! I’m a bit nervous about the water temperature due to the cold spring we’ve had, but am excited to test my current fitness! Yay for race season!
How was your month of April?! What are you looking forward to?! What were you grateful for last month?!