2014 End of Season Update

Well I’m coming up on nearly two weeks of recovery after a hard season. During the week immediately following IMFL I ran 5k and swam once for about 20 minutes. My total volume in the second week will be something like 3k swimming, 40k biking and 20k running. The little bit of training I have done has been completely unstructured with no goals whatsoever. Additionally, during my first week of recovery I tried my best not to think about anything related to triathlon. To be completely honest, after IMFL I was feeling like a million bucks. I felt ready and motivated to begin training for 2015. But, I knew this would not be a good idea as just two weeks prior I was thinking to myself that I was really starting to feel the wear and tear of a long season.

Last year I took nearly a month off from each of the three sports. Right after Muskoka 70.3 I took a month off of swimming and biking. And then after cross-country season was over, I took a month off of running. With hindsight I don’t think this was a good idea. I lost a lot of strength and fitness, and it took a long time to get that back. Almost immediately after I started running again I got injured. That injury stayed with me for nearly 5 months. I attribute that injury to remembering how to run at a decent clip, but having lost a great deal of the strength I had built up throughout the season to support running at a decent clip.

This year I have decided to only take two weeks of downtime, with only one week almost completely off of exercise. By the end of the first week I felt almost completely recovered. After this second week I am feeling 100% recovered as well as mentally rejuvenated. The logic this time round is that I have given my body and mind enough time to regenerate, without losing a great deal of the machinery that I have worked so hard to build up over the year. This coming Monday I will commence training for 2015. I am very excited, to say the least.

It’s likely that I won’t be racing for at least a couple of months. My plan though is to keep updating this blog throughout that time. I created this blog last year around this time and initially used it as something sort of like a training diary. I likely will still post updates on how training is going from time to time, but I would like to spice things up a bit. I’m not entirely certain how I will do this yet. I will say that Louis Garneau has agreed to donate some products to the cause, so I likely will come up with some contests or something along these lines, with some prizes up for grabs.

As well, I would like to incorporate a few more “a day in its entirety” posts. One thing I have not given much thought about is nutrition. One of my goals for 2015 is to eat better and become a bit more cognizant of this aspect of the sport. My hope is that with better nutrition I will be able to train harder, recover faster, and ultimately race better. It will make an interesting science experiment to document how my daily eating habits are changing, and any notable improvements in recovery or performance. I would also like to incorporate a bit more video footage. I made two training videos this year and they seemed to go over well. This is something I would like to do a bit more of going forward. I am also open to any suggestions you may have. If there is something you are interested in that you think I could be of help with, don’t hesitate to reach out. I am always looking for topics to write about.

2014 was awesome but I would like to make 2015 even better. There are a lot of big changes on the horizon. One thing I am really going to get serious about is improving my swimming. I am actually moving back to my hometown to begin swimming with a swim club, under a coach’s sight every day. One reason I have chose to move back to my hometown is to be closer to family, but additionally, they have just recently built an $80 million aquatic centre there. As a result, there has been a huge influx of coaches and resources to the area making it one of the best places in all of Canada to be a swimmer. Hamilton has been great, but it’s time to go home. I should note though that I will not take time away from biking and running to try and improve my swimming. What I plan on doing is continuing to swim 1-1.5 hours per day, but instead of swimming by myself, swimming under a coach’s watchful eye, who is cognizant that I am not a swimmer, but a triathlete. I am really just trying to better utilize my time spent swimming.

This new season also brings a change of focus. In 2013 and 2014 I focused mainly on racing short distance and middle distance triathlon. In 2015 my focus will be on racing long distance triathlon. This does not mean that I will change my training much from what it has been in the past, all this means is that I will race a bit less in favour of racing long distance races, which can be a bit more taxing on the body. I just watched a Dave Scott interview and he thinks one of the biggest reasons why guys in long course aren’t going much faster than he and Mark Allen is because they think “focusing on long course gives them a license to go slow.” I most definitely do not want to fall into this category, so will continue to push my Vo2Max and Lactate Threshold levels as high as I can get them. As I have mentioned in the past, long course is my reason for having got into triathlon, and is definitely my passion. Now all of the workouts I will be doing will be for a reason that has great meaning to me: racing the Ironman distance, well. I am interested to see how this effects motivation and the desire to push to the limit.

I will go into more detail of my plans for 2015 in a future post, but for now I just wanted to give a brief update with what has been going on these last two weeks. In case you missed it, a few days ago my coach Barrie Shepley and I went onto The Real Starky podcast. Dark Mark and The Real Starky were great and we both had a lot of fun. One thing I took away from the interview is that I will not be quitting triathlon anytime soon to go into comedy! Hats off to The Real Starky; comedy is a tough gig! Here is the interview (we come on at about 19 minutes):

http://therealstarky.libsyn.com/episode-14-lionel-sanders-with-barrie-shepley

Thanks for checking in. I will do a post in a couple days when I officially start my preparation for 2015!

9 thoughts on “2014 End of Season Update

  1. Thanks for the end of season update (and for all the other posts throughout the year). I especially liked the stories from kona – it sounded like an awesome trip. Did you get a chance to watch the NBC rebroadcast today? I told my wife way too many times how big my hopes are for you next year – like “I can’t wait to watch this next year when Lionel is gonna run down Ali’i waving the maple leaf!” Haha – no pressure 😉

  2. Hi Lionel,

    I listened to the interview and thought it was fun, funny, and a great representation of yourself. I laughed quite a bit and liked Barrie challenging them – shows you are in good hands! Anyway, keep the training updates coming when you can! Congrats again on an inspiring year.
    Al

Comments are closed.