IRONMAN 70.3 Champion, World Record Holder Terenzo Bozzone queues up back to back races bagging Ironman 70.3 and Ironman titles and podiums. Read his conversation with PowerUp on his 2017 racing journey, his training regime
and how to get better after every race.
Finishing the Bahrain IRONMAN 70.3 in 2016 was a major year for Terenzo Bozzone. He contributes his success to his family who has been ever supportive, and that keeps him going.
Recap: 2017 Triathlon
Having prepared to race for “IRONMAN 70.3 DUBAI, it was unfortunate that my two to three weeks of training leading up to the race was affected when I fell sick. Since I could not find any momentum, I decided not to race for the Dubai IRONMAN. The IRONMAN race held in New Zealand was an average race for me as I finished in the 6th place.
His Highness Shaikh Nasser Bin Hamad Al Khalifa was racing in the Challenge Family Championship Triathlon in Samorin, Slovakia and I wanted to race there as well. My initial plan was to spend a few weeks in Europe training and participating in the race. Unfortunately, as I left New Zealand for Slovakia I got a bone bruising in my ankle, and it stopped me from running for six weeks. In spite of the injury, I still managed to secure the fifth position. I do not consider it as a bad result, but at the same time, it was not where I would have liked to have been. Falling ill from pneumonia stopped me racing from the ITU Long Distance Triathlon World Championship and the IRONMAN 70.3 World Championship.
FOUR RACES IN 21 DAYS
The first half of the year 2017 saw me recovering and until the end of July when I felt I had not done anything. Having been a tough year, there were stages of progress in various areas. I had a good back up in my training, my recovery was going well, and my numbers looked remarkably good as well. My preparation for KONA happened in San Diego along with my whole family, and it went really well. IRONMAN 70.3 Cozumel was incredible for me but securing the sixth position in KONA was indeed a victory. After the last two attempts in Kona where I had to pull out of the race in previous years, 2017 was the best podium for me to date.
Heading back to New Zealand from Kona, I told my wife that my body still felt good and had recovered well which led me to want to keep racing. My wife was supportive and said I needed to do what had to be done. I rounded out four straight weekends of racing in Los Cabos 70.3, the Island House Triathlon, IRONMAN 70.3 Middle East Championship and IRONMAN Western Australia.
Putting more pressure on myself with more training was not the way to go instead it was about training a little bit smarter. Due to the injury, there were less running and fewer weeks of training. After ensuring that I recovered well, I started training by doing pretty hard workouts with ample time for recovery.
WORKOUTS IN BETWEEN RACES
Racing week after week does not weigh me down. If I am in the right place physically and mentally then I know I can recover and perform well for three to four weeks. But if you are probably not in a good position physically and mentally you can’t do it for two weeks in a row either. When I race, I still do maybe two to three training sessions a day. An example would be biking two hours in the morning and swimming for half an hour after the Bahrain IRONMAN 70.3. The preparation was not so much to get fitter but to flush the lactic acid out of the system and keep the body awake.
I’m also conscious of the fact that if I switch things off and don’t exercise for a day or two, then my body might go into shock. My body would translate it into an offseason and would not find the need to get up and keep going. A little bit of aerobic exercise for two to three hours a day helps as there’s not much intensity until a few days before the next race. Keeping everything very easy before the race, I call it “opening the motor” to see where things are at, making sure the hearts working still and the legs feel good.
Eating well during the week is very important. I consume good food and have protein shakes every day. Other significant aspects are getting a good nights rest, compression, no alcohol and no sugars. Cut down on everything that creates an acidic environment and instead maintain an alkaline environment in the body which would help to keep up the recovery.
POST RACE RECOVERY
Two days after the race keep turning over the exercise, the food and the compression. When I travel to Australia, my physiotherapist flies in from New Zealand and meets me in Australia to check my body and massage every day. You need to keep your muscle in good health so get a massage and take care of your muscles and your body. After all, you only have one body, so you need to look after it.
THE USUAL INJURIES TRIATHLETES ENCOUNTER
Generally, I do not think too many injuries occur during racing because when you are in the race, you are fit. When you move a lot faster, and you do not take time on the ground, there’s less chance of an injury. With all the training, the longer mileage and doing harder training, things may start to add up. You hit the ground wrong, and your foot strikes time and again for seven to eight hours. In addition to all this, you run throughout the week and start developing a bad habit. So most of the time the frequent injuries are to the Achilles tendon and the hip.