2014 Plan

      Each year I set new training goals for myself based on observations from the previous year.  For 2014 I have decided to focus on steady sustainable progress and saying 'no' to things that aren't necessary.  Over time, I have come to believe that an abundance of intense or long efforts is not going to dramatically improve my performance.  I see improvements as analogous to how a souffle rises.  Positive results require patience.  Too much heat and the souffle does not have time to rise.  In training, too much effort when the body is not ready leads to injury or stunted development.  In addition, I plan to focus on small intangibles such as percent body fat, mental resilience, and body awareness.

      I developed the details of my 2014 plan by reviewing notes from the coaches I admire most: Mark Allen, Arthur Lydiard, Tim Noakes, Brett Sutton, Darren Smith, and Gordo Byrn.  Mark Allen encourages athletes to train aerobically until they plateau then add in some anaerobic training until the next plateau.  Lydiard, the great New Zealand track coach, encourages periodization with plenty of hills and short fast speed work.  Dr. Noakes sites studies on VO2 max and threshold training that revealed benefits being maxed out at 3 weeks.  He also found research that said 4 minutes at 85% VO2 max and 30 seconds at 175% VO2 max were the best efforts to improve performance.  Brett Sutton used to limit Chrissie Wellington's long rides to 5 hr.  Darren Smith, who coached Lisa Norden to a silver medal at the 2012 Olympics, intentionally under-trains his athletes so they can maintain consistency without injury.  Gordo, who trained with Dave Scott and Scott Molina as well as co-wrote books with Joe Friel, limits all his athletes, even 50 mile runners, to 2 hour long runs.

Frequent Training
I will continue to train frequently, cycling and running 6 days a week and swimming 5 days.  I believe frequent training improves muscle memory and durability.  As the workout distance increases, there are diminishing returns on physiological adaptations.  Thus the suggestions from Sutton and Gordo to limit long rides to 5 hr and long runs to 2 hr.  By training frequently, I can be very efficient with my time and efforts.  


Fun Aerobic Efforts
I will alternate 8 weeks of aerobic training w/ 2 weeks of overload, in the spirit of Allen and Lydiard's advice.  Training for nonprofessionals needs to be fun.  It is not my source of income nor self worth.  Keeping it fun will also prevent burnout, aid recovery, and improve my sleep.  The goal is 1-2 hr of aerobic training each day.  If I'm not feeling up to my planned routine, I have the option to do any aerobic exercise for 1 hr.  I believe occasional deviations are good and the only way to maintain sustainability.  Otherwise it will lead to burnout, injury, or spending fitness trying to do something the body is not ready to do that day.  A touch of speed work, one day each week, will also be incorporated to maintain overload adaptations.

Overload
During my 2 weeks of overload, I will increase volume and intensity to shock the system and stimulate new growth. I will focus on 30 sec efforts at 175% VO2 max in accordance with Dr Noakes' research findings.

Weight Training
I will conduct wt training sessions 2-3 x week with a mixture of moderate to heavy weights depending on the training period.  Through wt sessions, I hope to reduce age associated muscle loss, stimulate beneficial hormones, prevent injury, and strengthen stabilizing muscles.  Weight training is also an opportunity to induce more load on the muscles than possible through swim, bike, or run.

Core Training
I will engage in core stability exercises 6 days/wk for 10 minutes to improve balance, form, and to provide a strong link between the upper and lower body.

Mental Training
I plan to practice sport psychology exercises 6 days a week for 5-10 minutes to improve my confidence, ability to maintain focus, and reduce the perception of pain.

Assessment
I will assess my physical state 6 days a week, through morning heart rate and muscle soreness, to prevent over-training and to stay in line with principles set forth by Allen and Darren Smith.

Be Lean
I will reduce my percentage of body fat to improve my watts per kg.  The fastest athletes tend to have the highest watts/kg.  Lean athletes also have less weight to carry and less mass to cool.

To hold myself accountable I will routinely ask myself: "Am I building fitness or am I spending it?"  I will do my best to train to my physical and mental state each day.  I believe these practices will allow me to have success and sustainability.