“How do I get ready for 2011?”. All of us are faced with the same question, and unless your name is Chris McCormack, Mirinda Carfrae, Javier Gomez, or Emma Moffatt, then you’d be smart to make some changes in your training plan for 2011, compared to what you did in 2010. How do you decide what changes to make? Should be simple enough – you just figure out what your “limiters” are, come up with a plan to address those limiters, and then maintain discipline and stick to the plan. This last point is important, as it’s very easy to fall into the old habits that gave you your limiters, because those habits feel familiar/comfortable.
You can generally come up with a broad picture of what your limiters are (i.e. “I need to get faster in the water, etc..”), however, coming up with a plan requires that you know why you’re slow on the swim, bike, or run. Here are my “broad” limiters: I need to get much faster in the water, and a little faster on the bike. My running is fine, and I’m going to continue to follow the same running plan.
How do I get faster in the water? I know I need to work on a few things: keeping my hand square to the water for the whole pull; rotating my shoulders and hips together; and maintaining a high elbow for the whole pull. These are all technique-based limiters, and I focus on them every time I get in the pool with drill work and mental checks.
How do I get faster on the bike? Very simple – add leg mass (hence the title of this post). Based on lactate testing and field observations from racing/training, it’s become clear that I need to increase my maximal power output on the bike. Right now, I’m very good at operating ridiculously close to my LT for long periods of time. I can do all the low-end aerobic training I want, but it won’t make much of a difference, because there isn’t much room for improvement left in the “durability department”. So it’s time to raise my LT power. I’m working on this by doing a lot of low cadence riding, lifting heavy, and eating 150 g of protein per day. At the end of the winter, I hope to post a photo on here where my legs are much bigger than what you see at the top of this post.
What are your limiters, and what are you doing to address them?
Until next time… keep training hard, and resting harder,