Lots going on

The human body definitely surprises you at times. I thought for sure after I took 2 weeks of doing completely nothing that it would take me all of December if not well into January before I started to feel back to normal. Every year after I've taken some down time after my season, the fitness has come back quicker. I feel that taking about 2 weeks off was perfect. I was refreshed mentally and I think that is enough time to shed any fatigue that has been carried after a long season...as well as help any little nagging injury you may have had. I'm not saying I would be able to handle a 4 hour progressive ride or 5 miles worth of intervals at the track right now...but I'm happy with how things are looking heading into 2010 and I'm ready to start hitting it and making some improvements come January. I have some big goals for the year and I think I'm very capable of reaching them if I put in the proper work.

On the swim front I have gotten some help from Juliet Adams. We did some under water video taping and figured out a couple of key things to work on so that I can drop my swim times even more. I've also been working with Steve Harrison a bit and he really knows his stuff. He's looking to hopefully start up a master's program here soon. More on that hopefully soon. The good thing is both of them basically told me the same thing as far as what I need to do to improve. It's a difficult thing to do...change something when you have already had some success doing it your way. The key I think is making small adjustments over time. I think I could probably keep improving a bit if I kept on the way I was, but at some point I need to start swimming with the proper technique. It will be easier down the road and if I ever want to get to the point where I can swim sub 26 for the 70.3 distance this is the only way. Steve made a very interesting comment last week...he said "It's easy to swim bad." Swimming hurts when doing it correctly, but once you adapt the improvements are dramatic.

The cycling has pretty much been the same as the past two seasons. We're just sprinkling in the intensity right now to prep for the real work to begin in January. Lots of VO2 max, threshold, and big gear work. The big gear session I did this week was tough, but man does it do wonders for gaining power. I can't wait to take my cycling to another new level this year. I made some big improvement last year, but don't see why I can't make another jump.

Running is going to be a bit different this winter. I'm going to be doing some more intensity, but also keeping my volume quite high. I'm going to utilize some good group sessions to get the best out of myself. This has already begun as this week I met up with Todd Bibb, a great runner and soon to be great multi-sport athlete. Usually Dai Roberts does this run too and I'm trying to convince Joel to join us eventually too. We did the 10 mile loop this week in under 1:04. For me, that's quite fast for this time of year. I think utilizing group training can really help one improve. The key is finding people to train with who aren't trying to "race" you every time out. Yes, you want to push each other...but it's important to have respect for everyone's agenda as it tends to always be slightly different.

The resistance training is starting to get better. I feel stronger every week and can now actually do a respectable amount of pull-ups. It is sometimes tough getting in all these RT sessions, but it's worth it. This work prevents a lot of injuries and if you get injured later in the season it can really set you back.

I'm very excited for my friend Brian, who has just committed to working with Janda for the 2010 season. I know he is going to be killing it this year. It will be fun this spring since him, Joel and I will all be on a similar timeline as we're doing Eagleman and he's doing Mooseman.

I've been listening to some podcasts from the Canadian Athletics Coaching Centre while doing some of my trainer sessions. If you get a chance...check them out here . Many of them are good, but the two best so far have been the Jack Daniels one and then Tim Noakes. Jack Daniels has been around forever and has worked with a ton of elite runners. He hits on a lot of good points. One key thing I took away from his talk was how an athlete needs to be in a place that they are motivated and love training. For example, if an athlete is at altitude, has a great sports science environment, good medical support, a group to train with, but is unhappy for whatever reason (maybe no family or friends around, not comfortable financially or otherwise) they will not flourish. Athletes also need to enjoy the training they are doing as this goes a long way for longevity in the sport. Noakes' central governor theory is very interesting. I think a lot of it makes sense and is the missing piece to the puzzle for a lot of athletes who already know how to put in the work. These podcasts are a must listen for any endurance athlete or coach.

Our Cycling workshop has been going really well. The people in the class are working hard and motivated to improve. This past week we tested them all. It's going to be fun seeing how much everyone improves.

Rachel and I leave for Michigan on Wednesday. It's been too long since we've been home. I can't wait to hang out with my family. We always have a great time while we're home. I'm most excited to see my little brother open gifts Christmas morning.
Kona viewing this afternoon...4:30 on NBC...don't miss it!