Here We Go!

HITS Triathlon Series Dec 3-4, 2011



Full IronMan
2.4 Mile Swim
112 Mile Bike
26.2 Mile Run

I'll use this blog to track my training.

75 Training days starting today (110920)

Key Training Focus Points:
#1) Stay Healthy and DON'T over train
#2) Teqnique
#3) Intensity
#4) Volume

Starting next week I'm going to dive into a 6 week POSE running technique cycle. I've been using this programming all summer, just not religiously. These next 6 weeks will be heavily technique driven, especially in regards to running. I need to reinforce good form so that I don't break down on the marathon. I'll also be drilling my pedal stroke and CSS swimming; however, running form will be my number one technique priority. During the next 6 weeks I'll also be putting a large emphasis on intensity. WODs will be provided by Oceanside CrossFit. In addition, I'll be utilizing a strength bias based on a bastardized Westside Barbell program. This 6 week cycle should take me to training day 30ish (early November). At that point, if my technique is solid enough, I'm going to throw in some volume on the bike and the run. Ideally I want to complete one 13.1 mile run and one 50 to 60 mile bike prior to the race. Around training day 15 I'm going to start scaling back the volume. The frequency of high intensity training will also be reduced. I'll just take it day-by-day until around training day 5.

I also have another Sprint Tri on 30 October, which will give me one more chance to compete before the race.

As I mentioned above, staying healthy is my #1 priority. My training schedule will roughly follow the "3 days on, 1 day off" model. But I will take rest days as needed. I'm going to work a lot of mobility drills and active recovery training IOT keep myself healthy. I'm also going to have to kick my candy addiction. FML.

None of this training program is mine. I'm stealing from CrossFit.com, Oceanside CrossFit, CrossFit Endurance, Westside Barbell, Mobility WOD, and many others. According to Mark Bell, I only have to give all these guys credit (publicly) two more times... then this program is all mine. Mark can consider this reference to his name as the first of three public credits... after the next two, the idea of "three public credit ownership" is all mine too... until someone gives me public credit three times... then I lose... I think...