CF Update: 11/05/02

I’ve had a few people ask me about what they should be doing between now and the start of training for IMCDA.  I’ll break it down into a number of areas.

Mental

Convince yourself that you are not training for the race right now.  Mentally, set smaller short range goals for yourself and work towards the accomplishment of these interim stepping stones.  Personally, I intend to race lots of 5k, 10k, half marathons to give me something to train for.

Create good habits.  Three areas to work on here:

  1. Flexibility:  increased flexibility allows you to assume a more aerodynamic riding position and will increase your range of motion.  Make stretching a habit.  Rachel’s yoga classes are an excellent tool for you.
  2. Nutrition:  read my latest post and the other information on my website.  Make a plan to either begin to achieve your goal body composition or to limit the holiday damage.  Either way, nutrition is largely about creating good habits for yourself.  Start now.
  3. Core Strength:  a strong core (abs and lower back) is essential for effective power transfer in all sports.  I recommend you purchase a balance ball and start a routine.  Make it a habit.

 Sports:  technique, frequency, consistency and moderate volume.  Now is a great time to improve your economy, or form, in all sports.  Get out there more often (frequency), and consistently.  Don’t worry too much about volume right now.

Swim: For now, focus only on your technique, not fitness.  Drills, drills, drills.  Minimum of 2 sessions per week.

Bike
 High cadence cycling, spin-ups, isolated leg drills, Spinscan on the Computrainer.  Ride 2-3 times per week.  If you have the time, build your long bike to about 3 hours of continuous cycling, all at an easy, aerobic pace.

 Run
 3-5 runs per week at an easy aerobic effort.  Build your long run up to as long as 2 hours (for the more experienced folks), but advance the volume of your long run very conservatively.  Above all, be consistent, trying to run every other day or so.  Simply getting out there more often will increase your economy.  Don’t worry about pace or intensity for now.

 Your head:

Start learnin’.  Consult my Coach’s library for suggestions and read everything on my site.  Pack a big lunch J.

 

In summary, the common theme is creating good habits, consistency, and just chilling out about the whole thing.  You are NOT training for IMCDA right now.  If you think you are you’ll be a loon by June, especially the first-timers.