Plan of ATTACK! 2012

"Carry water and chop wood"- WORK F'in HARD and you will get Ninja Fast

"Rome wasn't built in a day"- be patient and have a plan.

Going into a season recovering from an injury puts a big question mark on things.  My hope is that with some caution and thoughtful planing I can have some fun and Bring the Mother F'in Ruckus!

Things I can control
1) Swimming
-Get in that pool
-Drill it and intervals with short rest
-Winter is YOUR TIME to get fast in the pool!

2)Biking
-If you are going to push it, push it on the bike
-Practice at powers you intend to put out
-Maintain FTH so you can start the season off right

3)Run
-Take your time getting healthy,  pushing to soon with cause exponential set backs down the road compared to now
-Dont push it the run will come

4)Nutrition
-More likely to have an impact on race performance than any training so treat your diet the same way you treat the long rides and FTH workouts
-Discipline!!!
-Start the season off right at 175lbs


The Plan


January
Learn to run
 slow, with caution, focus on technique and recovery
 always run first (or short {10min} easy {<120watts} bike to WU), never on tiered legs
 3wks T12ml @ E
 1wks T 20ml @ E
Keep up the swim
 swim every day!
 3 times a week cont P1: 25x 100s @ race pace
 Drill it other days, mix in long swim (2000-3000) every other week
Build that Bike FTH
 Stick with 40-60min FTH workouts with easy SS and long rides mixed in
 Back off if needed to fit in swims and runs

February

Build run with caution

 slow, with caution, focus on technique and recovery

 always run first (or short {10min} easy {<120watts} bike to WU), never on tiered legs

 2wks T20ml @ E

 2wks T30ml @ E

Keep up the swim

 swim every day!

 3 times a week cont P1: 25x 100s @ race pace

 Drill it other days, mix in long swim (2000-3000) every other week

Build that Bike FTH

 4 wks stick with 40-60min FTH workouts with easy SS and long rides mixed in

 2 wks build to 90min @HIM pace (neg split till you get it to 90min)/wk

March

Build run with caution

 ok to run after swim, run first (or short {10min} easy {<120watts} bike to WU), never on tiered legs

 2wks T 30ml @ E with Strides and Short hills on treadmill

 2wks T 30ml @ E, Hills on treadmill, Intervals

Hone in the swim

Drills

3 times a week P1: 25x 100s @ race pace

2000yrd TT one week before MTS

Maintain Bike

 will need to bike after run to get key sessions in
 40-60min FTH/wk with easy SS mixed in

 weekly 90min @HIM pace/wk
 4hr easy ride/wk
MTS Win AG

April

OS 70.3 Compete

Maintain run

 ok to run after swim, run first (or short easy bike to WU), never on tiered legs

 3wks T 30ml @ E, Hills on treadmill, Intervals

Maintain swim

Drills

3 times a week P1: 25x 100s @ race pace

Maintain Bike

 will need to bike after run to get key sessions in

 40-60min FTH/wk with easy SS mixed in

 90min @HIM pace/wk

 4hr easy ride/wk

2011 In Review

This review is a look back in order to spring forward.  For improvement!  To be excellent!  To be Smart!  To be Fast!

"Those who do not learn from the past are doomed to repeat it"

Big goals for 2011, as always.   Didn't reach all of them despite being very attainable.

2011 Goals
1: Complete first IM at IMAZ (Hoped to go sub 10)
2: 70.3 sub 4:40
3. Swim 1.2 sub 30

2011 Achievements:
4:39 Vineman 70.3
Won AG in Santa Cruz 5150

Feb
Started out with a run SF HM
-went out way to fast and big miles week going in
-did not have ANY speed work going in.  How can you run fast if you don't train fast?
-Train specifically for an event i.e. run fast, train fast.  In training speed will transfer to distance more than distance will transfer to speed, but both are important and in long distance racing, distance wins out
-Neg split with slow start (not always needed though i.e. in IM, but there is NO HARM if starting slow and building up)

March
Oceanside HIM
Went into this race thinking it was gonna be a bust and well... it was.   Would like to believe it was from lack of training and poor nutrition, however attitude certainly played a role.  Still had a blast with Mom.
-very poor numbers going into this race with a 3hr week 3 weeks out:(
-Tried EFS nutrition and it didn't work- seemed to in training
-8hrs of driving in the 2 days prior to the race
-Didn't give up:)
-stick with nutrition that works
-avoid big travel days before
-train your sorry ass
-needed a small cassette for steep hills


April
Wildflower
Bounced back from OC with 4 great training weeks. Didn't have the race was training for but took some time off of last year
-Road a disc wheel in crazy wind
-Did not consume enough calories on bike
-Used a 27 cassette (Good move!)
-Calfs cramped on run, despite walking hill
-Strong finish pushing down Lynch Hill
-bring both rear wheels H3 and disc
-stretch those calfs in training and pre race
-Don't be afraid of small cassette

June
SVIT
-Good Swim, decent bike, suffered on run (really wanted to quit but stay strong)
-Training just getting going about now
-Never give up

July
Treasure Island 5150
-Good warm up for vineman
-Awful run, but hard bike which help set up Vineman bike (Had similar power #s for both)

Vineman 70.3
-breakthrough race!
-PR swim (started 2 breath per side the switch breathing)
-Great bike
 Thought to myself "leave just enough for run"
 Stayed on top of nutrition (gel every 20min)
-Run neg split the entire way!
 felt awesome starting out and didn't really feel the pain till I dropped the hammer around mile 8-9
 Continued to stay on top of nutrition (gel every 20min)
-Stay on top of nutrition
-Easy into the run


CIT
-No taper so ok with result
-Great run after hard bike (perceived exertion)

Aug
Santa Cruz 5150
-Swim cut short due to fog
-Kept the gas on the Bike.  Went hard and maintain good power throughout bike.  (HR crazy high but maybe that was  GOOD THING)
-Ran through the pain
 felt uncomfortable the entire run, but maintained speed
Won AG!

Sep
Big K
-OK swim
-Hammered the bike and stayed strong into the wind
-Had trouble putting back the nutrition with cramps
-Started out feeling awesome on the run.  Kept it in my long run interval training zones 7:15 pace and it felt awesome
-Mile 6 cramps started brewing and was unable to take in any nutrition, but still able to hold pace
-Mile 10 I stopped to try and relieve the stomach cramping and then drop the hammer but could get going again.  Held 8:30 with a bathroom break
-In that last 3 miles passed by 2 AG athletes and dropped from 3rd to 5th
Overall I think nutrition was the issue
-Practice nutrition
-Stay away from fiber the 3 days before 


Nov
IMAZ
Training was going awesome!
Tried a "big day" after a hard week- Stress fx
Maybe it was building up, but that day seemed to be "the break"
-No more runs after hard/long bikes
-Run on fresh legs, race lots and you will get the feel of running fast off bike
-Don't get greedy with run

2011 Goals

1: Complete first IM at IMAZ (Hoped to go sub 10)

2: 70.3 sub 4:40 

3. Swim 1.2 sub 30

Why I did not reach my goals
1: Complete first IM at IMAZ (Hoped to go sub 10)
- got greedy with my numbers
- to many runs after hard bikes
- "Big Day" broke the dream

3. Swim 1.2 sub 30
-poor swim milage and dedication
-little to no offseason work
-struggled to maintain distance through the season

2011 Achievements:

4:39 Vineman 70.3

Won AG in Santa Cruz 5150

Weakness
-Entered season with poor fitness (low swim and bike volume) 4 months of minimal training Oct10-Jan11
-Swim mostly on own in races (need to improve swim drafting skills) and poor sighting skills
-Run pacing and speed
-Consistent functional nutrition
-Poor short course speed
-Took months to get to reasonable weight
-Setting limits
-Tolerating pain

Strengths
-Bike endurance
-Motivation
-Negative split run (with good practice)

"If it were easy it would just be THE WAY" Rubin Road Trip

Big Kahuna 2011

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Wildflower 2011