"Carry Water and chop wood! "
More of the same but with Consistently & Patience
Great plan laid out last year and ended up with short season because of illness.
Learned a ton and made some great gains despite few races to so for it.
One big race that mattered more than anything I have done in the sport.
It was able to happen because of Flexibility, Patience, Resiliency!
So where to go from here.
Well it's more of the same.
Need to always keep in mind... Patience!!! You will get there, but do not rush it.
Consistency is key. If you rush it you will not be able to keep the consistency.
Swimming
#1 25x100s keep these going once a week to keep your fitness
Tower 26 to get to the next level
| Gear: Snorkel, buoy, ankle bands. No Paddles!!! | |
| Taught and straight- Swimming fast forces this | |
| 4x1000s once a week | |
| 1: 4x250 20sec rest 70%, 75, 80, 85 w/gear | |
| 2: 10x100 3-7sec rest Hard!!! 90% | |
| 3: 2x500 30sec rest w/gear | |
2: 10x100 30-60sec rest 95%Hard!!!
Each swim session add in speed work: 50s, 25s if spent from other training or work Dry land Swim bands 2x 20 min sessions/wk
|
Biking
#1Maintain FTH on OLH and with 4x8-10 Trainer
#2MaccaX Overgearing to build race ready powerful endurance
#3Add in long rides
Run
#1 Run easy
#2 Run often
#3Add speed once a week as race approaches
4)Nutrition
-Good job on this last year especially leading up to IMAZ
-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!!!
-Aim for 175lbs
The Plan
Consistently & Patience
Key Sessions listed (the rest is short SS in pool and is easy riding at high RPMs)
December
-100s and T26 4x1000s
-FTH on OLH 2/wk
-Run E&O
January
-100s and T26 4x1000s
-FTH on OLH 1/wk & MaccaX Overgearing. Late January build long Rides
-Run E&O
February
-100s and T26 4x1000s
-MaccaX Overgearing & Long rides
-Run E,O, & S
March
-Build to 35x100s
-Race pace bike and run
-Qualify!
April
-Ease into it
-Oly for fun
May
-Wedding!!!
-Have Fun
-Take inventory
Not a lot up there because in the end it is what I always do but with some Consistently & Patience
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