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B E


Eye On Endurance g What’s next, then?


A PLAN: While one’s level of expertise in any particular area can determine how in depth and what degree of detail is warranted, simply having some sort of routine or regime to follow is of utmost importance. When I first began racing, my plan was very simple, indeed. I signed up for a sprint triathlon, my very first in 1998, and my training plan was this: do some swimming, some cycling and some running each week. That was it. I didn’t have a coach; I didn’t even have a proper bike! I raced my first season on a $500, forty-pound Schwinn.


As I began to race more, and grew to like, then love the sport, and finally get a decent bike, I realized I needed more guidance and coaching than I could organize for myself. Even though I’d already completed my degree in Exercise Physiology and could feasibly have crafted my own programme, I wanted the accountability of someone, who’s sole purpose of being in my life, was to steer me to becoming a more successful, and faster triathlete.


Fast forward to over a decade later, and I’m still racing, but now I’ve got a wealth of knowledge and practical experience under my race- belt, gleaned from a combination of having had three coaches over the years, an amazing, inspirational and supportive husband (also an elite endurance athlete) and, of course, following the sound Paleo diet.


When I’m asked, “How far do you run?” or “What does a typical training week look like?”, I’m often at a loss to answer succinctly, as it varies SO much, depending on what race I’m training for, what time in the season it is and several other extraneous factors!


To keep it current, here is a sample of my last ‘build’ / big volume week that I just recently completed before I head out to race Ironman World Championships in Kona on October 8th, 2011 (I have raced there four times already and it’s always an incredible honor).


Nell Stephenson BS USC EXSC, ACSM H/FI Insiders Look at the Demands of Endurance Training


Last issue, I reviewed motivation as it pertains to training. That’s the first step- one has to choose a goal and genuinely want to achieve it in order to be successful, whether we’re talking about sport, career or relationships!


Monday CORE STRENGTH (0:20:00), SWIM 3500 yards


Tuesday A.R.T Session, SWIM 4000 yards (1:15:00), RUN 6.5miles 0:45:00, BIKE 21.31 miles (1:31:14) Wednesday BIKE 33.73 miles (2:01:43) BRICK RUN 4.5 miles (0:30:00)


Thursday CORE STRENGTH (0:20:00), SWIM 4250 yards (1:30:00, BIKE Rec’y Spin/CT 35 miles (1:30:00) Friday RUN 17.5 miles (1:58:01), BIKE 24.48 miles (1:21:38)


Saturday SWIM 4500 yards (1:30:00), BIKE 81.02 miles (4:04:38), BRICK RUN 7 miles (0:45:00) Sunday RUN 12 miles (1:30:00), SWIM Rec’y (0:45:00)


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There you have it! One sample week from my training diary, crafted by my coach of nearly four years. Some might think that training and racing Ironman seems excessive. I tend to disagree


FITNESS


Training Schedule


Nell’s


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