As the weather gets progressively worse, how do I hold on to the significant fitness gains I made this year? While the temptation is strong to take a nice, long winter rest, I know that my weight, which seemed to melt off so easily this year with a stepped of fitness routine, could easily creep back. And I'm not interested in going back to where I started from.
So what am I to do?
First, I've established a "ceiling weight." As I continue to weigh myself daily, I've decided 165 pounds is as high as I will allow my weight to rise this winter. If I exceed that weight, then I will impose a strict died until the extra pounds are shed.
As far as exercise, for now I'm working on three routines. First is three weekly early morning swims. On the suggestion of a local triathlete, I joined a swim club who works out at the beautiful pool at Grosse Pointe South High School. From 5:15 a.m. - 7:15 a.m. members can swim their own workout, or follow the workout determined by one of the team coaches. Currently I'm following the coaches' workouts because they add variety to my workouts. And, in asking for explanations of the various drills, I'm getting now something I've never had in my life: actual swim coaching.
Since swimming is all about efficiency, and is the one part of the triathlon where technique is most important, I expect this coaching will benefit me greatly. It already has. One of the coaches has identified problems with my stroke and body position in the water. By improving these aspects of my swimming, I will swim faster and more efficiently, which should improve my triathlon times.
Also, I've stepped up the amount of laps I swim. The daily workout for "master" swimmers (e.g. members over 18) is 3200 meters, which is approximately two miles. This summer, my swim workouts rarely exceeded one mile, but included biking to and from the pool. Now I've doubled my distances, but I drive my car to the pool.
The second part of my weekly fitness routines includes at least three five-mile walks with my wife and our dog. This is a great way to include my spouse in my workout program, and helps keep my legs well exercised. It also burns a surprising number of calories! We believe we can continue these walks until the sidewalks become snowcovered--which may not be until late December. After these walks, I've added three sets of calisthenics in my basement workout room: 150 crunches and 100 pushups. I'm working on a goal this winter to perform 100 push ups consecutively . . . without a break. While that may seem easy to some readers, for me, who has never had a very strong upper body, this is a major achievement. I'm currently up to 44 pushups.
Finally, my fitness level greatly benefits from twice-a-week workouts with our physical trainer, Rebecca Metry. Her input is crucial. Beside "rounding out" our workouts by focusing on parts of the body not exerised during my swims and walks, she makes sure my total body remains in shape. And, Rebecca's professional expertise makes her a terrific touchstone for all my fitness questions--be they about my
various aches and pains, or proper nutrition during workouts.
A month into my new routine, I'm encouraged that my weight has not ballooned, and I've found a way to include nine hours of exercise into my week (four hours swimming, three hours walking, two hours with the trainer). As long as I stay consistent with this program, my weight should not be a problem, and, I'll be in a good position next spring when I start planning for racing season again.
You see, next year I will compete as a 50-year-old athlete, putting me in an older competititive group, and increasing the likelihood that I achieve one of my main 2011 fitness goals: placing in the top three in a triathlon.
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