The End of Your Season

by Sue Aquila

I am now unloading fitness after a fourteen month journey that ended with crossing the finish line in Kona. I started this journey in August of 2011 with a breakthrough performance at Ironman Louisville and a Kona qualification in May of 2012 at Ironman Texas.

Unloading for me usually means “touching” swimming and cycling once or twice the week post race. This year it included touching a Mai Tai or two as well.

The second week post race, I swam, biked and ran at least twice in each sport. The beginning of the week had everything at an easy effort and light in time. I build time throughout the week and included a few moderate pick-ups in swimming while avoiding high heart rates.

I usually feel a two week post race fitness bump and I make every attempt to ignore it. I have found in the past that I can dig a deeper hole of fatigue if I attempt to exploit the bump by being all world. To do this I avoid training partners. Recovery is a time of fatigue and fatigue can be a time of poor decision making. Avoiding temptation is my best defense from poor decisions.

After those two weeks of recovery I started planning my 2013 season. I lay the groundwork by planning:

Travel: I plan my personal travel including my mission to see the sun every month in the winter.
Training Camp: This year I will be back at EC Tucson Camp, February 24 through March 3.
Race Registrations: I plan my early season race schedule. Launching with Galveston 70.3 and Ironman Texas.
Medical Check Ups:
- Primary care
- Skin cancer check
- GYN
Medical Tests:
- Red and white blood cell panels
- Iron/ferritin panel
- Vitamin D and vitamin B
- Dexa scan
Bike Fit: As my body and my ability changes so does my bike fit.
Weight Room: Time to increase my strength. This is key component now to prevent age related muscle loss, improve my performance and maintain durability.
Nutrition: This off season I need to rethink my nutrition plan. Faster and harder has changed the plan that worked previously.
Equipment: I consider equipment upgrades. Minimal this year.
Work Focus: I plan my projects for the winter. This year I will recertify as a USAT coach and I am starting my first small tech company.
Coach: I schedule a season ending review and discuss goals for the upcoming season.
Family and Friend Focus: Winter is a great time to gather, cook, celebrate and enjoy the company of the people I love and that support have supported me beyond what I deserve.

If 2013 is to be your breakout year, the work starts now. Use your period of unloading to lay the foundation for a successful season next year. As I told my daughter every day I dropped her off at school, “Make good choices!”

Sue Aquila is now accepting athletes to join her Endurance Corner team. You can reach her at sue@fewoman.com.
Sue started her triathlon journey with a 50lb weight loss and continues as a Kona qualifier. As a successful entrepreneur, she believes that, “You can run your business like your training and your training like your business!” As a coach (USAT Certified), she helps athletes to develop success in all areas of their lives: family, health and work. She blogs regularly at fewoman.com. You can find her on Twitter @fewoman.