CF Update: 08/29/03

TC at Ironman Canada and Vineman Full
Congratulations to Greg Guillermo, Mat Gulley and Chuck Stevens on their successful finishes at the Ironman distance.  Vineman first timers Greg and Mat raced to 13:10 and 12:12 finishes respectfully.  Be sure to check out Greg’s race report here.  First-timer Chuck Stevens had an excellent race at Ironman Canada, posting a very solid 11:53 in the 45-49 AG.

Pre-Race Talk
Last weekend I held an informal pre-race talk for local SoCal athletes competing in the late season IM’s.  This is a service I plan to continue through the off-season and into next year, as I work to expand my name on the local level.  In September I will attend a USAC seminar on training with power devices and will hold a clinic to introduce these ideas to local triathletes and cyclists.

 CF.com Store

If you are interested in the new Timex Bodylink, high end products from Polar, or Team Crucible gear, check out the store for very competitive pricing.  Custom built race wheels and Powertaps coming soon through www.wheelbuilder.com.

Phone Consultations
I’ve recently done a few phone consultations with athletes competing in the late season IM’s or needing some help with planning for next year.  The time has been extremely valuable and efficient.  You will be amazed at how much information you can get across in one hour.  If you are looking for some help but don’t want or need the full kit of monthly coaching, you may want to consider a phone consultation relationship with me or one of the other coaches.  Contact me for details.

Scheduling the “It’s On” Day
As my athletes and I begin planning for next season, I’m developing the concept of the“It’s On” Day, the IOD, or just the Day.

When you begin to schedule your training for next season, divide the calandar into General Preparation and Specific Preparation.  During the General Prep phase, you are building endurance, addressing limiters, etc.  Most importantly, you are NOT training for your goal race.  You are simply training to train.  This is a critical mental and emotional distinction.  During this period, allow yourself some flex with your schedule.  Spend time with your family and be prepared to skip a workout now and then.  Do the best you can, but allow youself to slip from time to time.

Set specific goals for this General Prep period.  These goals should be focused on your critical limiters.  Your desired end-state for the GP period is to have successfully addressed these limiters in time for the Specific Prep phase: body comp and flexibility goals have been achieved, basic limiters of Endurance, Force and Speed Skills have been addressed, etc.

About 10-16 weeks out from your goal race, schedule The Day.  The Day is when you transition from General to Specific Preparation.  Training for your race actually begins on The Day.  Execute 100% of your 80% plan. This is when you start to schedule Bike and Run Weeks.

In other words, sit down with your spouse and plan your big volume weeks months in advance. 

Next week I’ll begin a discussion of General and Specific Prep phases.

Thanks for your support,

Rich Strauss