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