This week is all about staying healthy, getting plenty of rest, and fueling well leading into race weekend. Fitness isn’t gained during race week; our goal with workouts is to keep the body sharp and ready to roll come Sunday.

Once completing the Base Phase of training (laying the foundation), we moved on to the Build Phase (specificity). Since Kelly had time leading into Ironman California, were able to hang out in the Build Phase for several weeks. In the first block of Build Phase, Kelly completed the Big Day. This was his first real race simulation set. This set us up to get even more specific for the second round of Build Phase work.

It’s been three weeks since Age Group Nationals, and the unfortunate positive Covid test for Kelly. I’m happy to report in that Kelly is now back to training. In this post I’ll discuss his time off of training and what we are doing now that he is able to work out again.

I wanted to take some time to actually explain how you can calculate your sweat rate at home, and get a fairly accurate account of the fluids you are losing during a training session, and what you need to rehydrate properly. Knowing this information is useful for a number of reasons, the biggest being it can help you start to dial in your race day nutrition and hydration intake.