The Vision: To develop and execute a plan that will reasonably prepare me to complete an Iron distance triathlon and which will not adversely affect my role as a father, husband, and breadwinner.

The Plan: A 20-week, no frills, no fluff, schedule that generally prescribes one training session of one discipline each day. Weekly training volume steadily builds over the 20-weeks with a “step-back” every fourth week and a taper the last 2-weeks. Training sessions vary in length each day - the average session for the 140-day schedule is 90-minutes…

The Rules:
1.) Morning workouts only – Complete daily sessions early and spend the balance of the day focused on family and work.
2.) Involve the family – Try and share this special experience in both words and actions – anyone up for a run?
3.) Document the journey – There is only one first time. Pictures, thoughts, feelings – 20-years from now I am going to want to remember it all.
4.) Monitor weight/energy daily – Listen to my body and respond – More food? More rest? Total stud?
5.) Snack between meals – Eat Santa, eat. More frequent and smaller meals are the key.
6.) Master workout nutrition – Get it figured out during training. Nobody wants another Poopman.
7.) Missed workouts are missed workouts – At some point in the 140-day schedule, a workout will get missed. Let it go. Don’t even try to make it up. Move on.
8.) Maintain strength – Shoulders, chest, and lats… let us not be strangers. My swim will thank me.
9.) Train with heart rate – Dare to slow down. Burn the right energy source. Enduring depends on it.
10.) Train with joy. Race with joy – This is really the whole point. This adventure is supposed to be fun. Don’t get so bogged down in the details that the fun is lost!



Saturday, February 1, 2014

*Base Build - 2*

Yesterday was a light day.  I biked (trainer) and ran (treadmill) for a total of less than an hour.  Okay, a very light day.  I was actually pretty sore from swimming the day before so it felt good to just go easy and get loosened up a bit.

Today I biked for 50-minutes on the trainer.  The workout called for a 5-minute warm up at 120bpm, 10-minutes at 145 bpm, 5 @ 130, 10 @ 155, 5 @ 130, 10 @ 165, and a 5-minute cool-down at 120 bpm.  Overall it went well.  I hit my mark on all but the last set.  For some reason my heart rate wouldn't budge past 161.  I felt like I was really cranking away, but no dice.  Oh well - I'll get it next time:)

Oh yea - by the way - Happy Birthday to Me!!!
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