First race

With an early season race planned, the goal set shouldn't be a win or a top 10.  It should allow you to see how your base training, initial speed training, and technique training has paid off.

Using the 2 programs I've posted here, I'm very happy with how Sunday went.  Sure I would loved to have knocked out a 1st place win, but 3rd is still on the podium.  Also, it being a reverse tri (run, bike, swim) the body wasn't exactly ready.  The weather at the start was 38 F and rainy.

At the gun, I was off and pacing with the eventual winner, Sean Walsh.  We ran 3rd and 4th for the 1.5 mile course.  The run leader, Josh Pickens, who took second overall, was a good 30 seconds in front of us.  By T1, Sean and I were still close.  I made it into T1 5 seconds after Sean, with Josh already moving out onto the bike.  I got out of T1 fast and onto the bike before Sean.  a quarter mile into the bike and I was having serious issues getting into my shoes and just getting my arms/fingers to work with the cold.  Sean passed me at that moment, I was able to get into the shoes and start a rhythm.  The bike course is a 4 mile loop shaped like a cross.  This meant a lot of hammer in between 180 degree turns.  I managed to stay on Sean and we bridged up to Josh.  In the last 300 meters, Josh was quickly into T2 with Sean and I coming into the dismount line at the same time.  A poor selection on my part for racking had me running my bike to the exit side of T2.  I was able to strip down as fast as I could minus the long sleeve skin shirt.  I was able to get that off right before entering the pool.  The swim can be summarized for me as pure survival. It's probably my strongest discipline and I could not for the life of me get my arms to move after the cold of the race.  I managed to finish and hold onto my 3rd place position.

That race is complete and lessons were learned.  Looking forward to the East Coast Super Sprint in May.  Weather be damned for that one!

Pre-season is winding down

I'm into my last week of winter base training (see earlier post on the program from TriRadar).  Next Monday starts a 4 week plan focusing on speed and sprint format triathlons.

Again, I've picked a race and lined up a training plan to get ready for it.  End of March is the race and this 4 week plan gets me there.  Take a look.

http://mos.triradar.com/Training_Plans/Sharpen_Sprint_Speed.pdf

Author Phil Mosely writes that "during these four weeks of training I want you to separate your sessions into two main intensities: easy or hard. When I say easy, I mean easy, so save your energy for the hard stuff. It’s the hard sessions that’ll make you faster, so you need to be fresh."

This goes well with the periodization and polarization talk I posted about.  Don't train at race pace.
When you're supposed to work at easy efforts stay there.  Same with hard efforts, go all out!  Stop making the easy efforts sessions harder and the hard sessions easier. Avoid that "black hole of training".

With a race on the horizon, it's a good time to focus on those transitions.  Not just the logistics of gear, but the muscles that get engaged at T1 and T2.  Know how you'll feel and be comfortable with it so you know what's normal and what's not on race day.

Indoor cycling workouts

If the weather is keeping you inside and you've exhausted your current stash of workouts, here's 3 that you can crush on the trainer:

http://www.usacycling.org/3-indoor-cycling-workouts-for-the-winter.htm

Try working these into your base program (you are embracing your base program right?).  See 'Remember Planning' post for the program I'm currently using.

Tip:  I set up a separate Google Calendar showing me which week and what program I'm in.  This really helps back up programs and training from your 'A' races while timing your peaks.

10 Tips For Running In The Cold from Runner's World

You don't want to, but you know you should.

http://www.runnersworld.com/running-tips/10-tips-running-cold?cm_mmc=Facebook-_-RunnersWorld-_-Content-Training-_-TipsForColdWeatherRunning

Remember planning

Plan now while you're not in the midst of spring training.  Winter base miles are boring inside.  Use that time on the trainer or treadmill while staring at the wall to come up with your A and B races.  Great article from USAT today on top 10 tips for planning your season.

http://www.usatriathlon.org/about-multisport/multisport-zone/multisport-lab/articles/triathlon-season-planning-011014.aspx

Winter Base

So I should give you something to start with.

http://mos.triradar.com/Training_Plans/Build_Winter_Foundation.pdf

This is the plan I am following from Jan 1 through the end of March.  I'll share the 2 other plans soon. TriRadar.com has some great resources and tools.  Very simple approach and time manageable.

Get some!