If I were to boil down our approach at Transition Area, we want you to achieve the following:
TRAIN FEWER HOURS DAILY and PUT IN MORE WORK OVER A SEASON
As longtime TA athletes know, the foundation of your athletic development is consistency. Consistency gets you to that magic goal of training less per day, but training more quality hours over a season. How? A smart training plan, regular sleep and recovery, healthy nutrition and fueling.
To physically prepare your body, we need to activate a set of core muscles that lay dormant in most people. These specific core muscles are key to holding your hips and trunk tight as you swim, bike, and run. This minimizes injury and maximizes power transfer.
The program is pretty simple: seven workouts in less than 7 minutes, done four days a week. Each workout is a bodyweight exercise that doesn’t require equipment.
The 4x7 Endurance Core
To give you a flavor of what it takes, here's Day #1 of the workout:
It’s up to you to figure out when / where to execute these workouts. But some examples are:
YMMV. If you have a favorite time, write in and let me know.
Consistency is king. Enjoy folks.
Originally posted 16 September 2013
Before every race, it's important to do a mental dry-run of your entire race day. This thought experiment ranges all the way from pre-race prep to course-specific planning to mental notes to cue on throughout the day. A Race Plan is these thoughts immortalized on a piece of paper.
The most important goal for a race plan is to focus your mind on the strategic process of endurance racing. For most age-groupers, the process leads to the proper pace, for you, on race day. This is important because chasing your goal splits or a Kona / Boston qualification time does you no good in the middle of the race. A solid race process leads to a solid race result. That race result is the best you could do on that day.
As an example, here is a sample race plan for my own personal A race in 2013: Ironman Lake Tahoe
Race Plan: Ironman Lake Tahoe 2013