2012....what to do, what to do?

Looking ahead to the races this summer. I know I'll want to race. But my crash has me needing to take a hard look at the best means of getting ready. My normal winter goal is to raise my FTP on the bike and improve my 5k time as best I can before the weather breaks. My ribs and shoulder will not allow that type of training yet. But since I feel good enough to start something....what to do....

So....

MAF.....Using Lucho's modified formula....I'm pretty confident that my MAF heart range for running is 145 to 155 bpm. On the bike, I will use 140 to 150bpm. Yes, those are close, but I have been running and riding for over 20 years, and training for long course for over 10. the longer you train, the closer your HR ranges become between sports.

So...three rides and three to four runs per week. I'll "test" in each sport next week. Since I'm inside, I'll use power on the trainer and the treadmill. Figure 30 minutes on the trainer in my target zone, recording my average power. And on the mill, I'll run 4 miles in the range, recording the distance.

I'll test again in 4 weeks. I'll just stay at it until I plateau.

More soon,
Kia Kaha