2010 Annual Training Plan done

Below is my updated training plan for the 2010 season, starting Monday, Oct 6. This is the overall plan that doesn't address details. I have a more detailed list of objectives and "how to meet the objectives" that I won't be posting because it's pretty long and requires alot of reformatting to go into this blog and be readable. I do think that the schedule supports the objectives and tasks to meet the objectives.


Overall Winter 09-10 Training Objectives:

- Maintain bike base and increase leg muscles to allow improvement of bike speed for 40k distance beginning in March.
- Keep weight under 178 pounds to help get to 170 during the summer.
- Improve running cadence to average of 84.
- Make new found swim form a habit.
- Backcountry skiing when snow is good.
- Lose the fat.
- Change my body-clock to sleeping 2100 – 0500, which is eight hours to set up morning workouts next summer.
- Make sure family has priority not just in words but in actions.

October - December Schedule
-Bike Trainer five mornings per week.
- Build up to 60 minutes by mid-Nov.
- Mid-Nov to end of Dec: Mix 90 minute rides with 60 min rides plus 30 minute gym/swim.
- Run 24 miles per week.
- Weather is not an excuse. With really bad weather, 10 mins on elliptical = 1 mile.
- Swim twice weekly (2x1000) beginning mid-November for maintenance and feel.
- Volume/intensity picks up in February because I burn out kind of quickly on the swim training.
- Weights start in mid-November after a solid base on the bike is formed.


Weekly goals for Oct - Dec period:
- Consistency is the key. Get up every weekday at 0500 and do it. Weekends = 0600.
- Keep Friday morning weight below 178.
- Get to sleep at night. To bed at 2130.
- Swim: 2000 yards (starts after Thanksgiving Break, 1,000yds per week begins first week of Nov)
- Bike: 240 minutes any effort, including MTB (only uphill counts) on weekends (after buildup to 45mins/day in mid-Oct)
- Run: 24 miles (starts 5 Oct)

Jan - Spring Break
- Bike trainer five mornings per week, mixing 60min rides + gym/swim and 90 min rides.
- Increase runs to 30 miles/week. Should be getting close to natural cadence of 84 by end of this period.
- Swim volume and intensity picks up in February. Details TBD.

Spring Break - end of April
- Start riding outside. Change up morning, lunch, and evening schedules to allow for bike in the sunlight outside. Increase intensity.
- Continue lifting, but cut it to twice weekly.
- Swim intensity increases, volume remains the same.
- Running = 30 miles per week. Start a long run with Paul in cruiser.
- Bike tune-up for outdoor safety.

May - Idaho Championship Race (mid-July)
- Race specific training. Hills and high intensity.
- More bricks. Twice weekly run 2-3 miles off the bike at 6:30 miles.
- Swim OWS twice weekly at Jensen's Grove.
- Long run once weekly (9 miles?) with Paul in cruiser.

July - Rexburg Race (mid-August)
- Race specific training. Continue high intensity bike training.
- Continue bricks. Twice weekly run 2-3 miles off the bike at 6:25 miles.
- Bike Terry Hill x3 for morning workouts. This is a roughly 45 minute workout.
- Basic swimming workouts.

August - Bear Lake Race (mid-Sept)
- Race specific training.
- Continue bricks. Twice weekly run 2-3 miles off the bike at 6:20 miles.
- Bike the Inkom TT route. This is a nearly perfect simulation of the Bear Lake course.
- Swim 3x2000 weekly. 1x2000 (endurance), 3x600 (muscular endurance), 7x300 (speed/power)