Getting it done

What will it take for me to have an even better year than last?

Nothing new and ground breaking in this list. The theme is "Do the work"
Consistency in workouts
Swim: practice slowly with perfect form (streamline kick, "hindged elbow")...then increase stroke rate with my "perfect form"
Bike: Increase FTP. Lighten and simplify the machine. Improve fit with better suited aerobars
Run: strengthen posture, increase average cadence

Currently in the "Get Fast" phase.
Swim...none....begin in March with a swim block dedicated to imprinting "perfect form". goal 10 focused swims in 2 weeks.
Bike...Lots of FTP work till mid Feb, then a block of VO2Max work.
Run...one run a week focused on posture and cadence (Bernhardt treadmill workout), other two runs have threshold work in them

Keep things simple...do the work.

In late March I'll lay out the guidelines for the Ironman focus.

today's run: treadmill workout for posture and turn over. 4 miles total. 1 mile easy. then 3x20sec (40sec rest off the mill) at each elevation, 7.5 degrees, 10, and then 12.5 degrees...then back down for 1 mile at 1 degree. the last mile is done at a pace 1 minute faster than the hill efforts. so today I warmed up at 8:30. Hills at 8:30 pace, then ran the last mile at 7min pace.

Tonight is an FTP bike.

Kia Kaha