Winter Training

After taking October easy I am feeling extremely ready and motivated to build back up for 2012. The podium in Vegas has filled me with confidence going into 2012 that not only do I have the talent to compete at the highest level, but also that I have the support network here in Penticton to get me there. I remember reading a quote from Simon Whitfield that was something along the lines of champions are made in December. I am a firm believer in this idea and I thought I would share what my plans for the winter training season are.

Firstly my coach Kevin Cutjar and I met to discuss racing possibilities for 2012 and decide what is going to enable me to perform at my best in Las Vegas. Once the overall plan was in place, we took a long honest look at my strengths and weaknesses as an athlete and what I need to do to get better going forward. At this time I also took a long honest look at myself and what I could do to increase my commitment as an athlete. As an athlete I have a tendency to focus on the short term, how can I get faster for my next race or next year, it is awesome to have a coach who is able to step back from the emotions and keep my long term goals in mind. Kevin uses his program Endurance Planner (www.enduranceplanner.com) to plan my training for the month and all I have to do form there is execute.

This winter I have made a few key changes. Firstly I have cut back my work schedule to just working Saturdays at the Bike Barn. Working at the Bike Barn is something I really enjoy as it gives me the opportunity to connect with other cyclists and triathletes in Penticton. I have also started to coach spin classes through Impact Multisport (www.imcoaching.com). I really enjoy coaching the spin classes at it allows me the opportunity to share my knowledge and experience while getting a workout in at the same time. I find that when I am coaching I am trying hard to set a perfect example and thus am super attentive to my form, technique and effort level. I have also changed my swimming routine up a bit from previous years. Without having to drive to Summerland this fall/winter, I am able to have a bit more time to train. I have established a routine where I am swimming every morning by myself focusing on freestyle sets from Endurance Planner. Well not totally on own, as my girlfriend Sophia swims with me as she is training for her second Ironman. Even though we don’t do the workouts it’s great to have her there to keep me on a set schedule and to keep me motivated. If anyone is in Penticton and wants to join 7:30am (okay 7:30am ish) Monday-Friday at the Pool. This winter I am focusing on building up my run mileage as well as adding a strength component to my training so that I can continue to stay injury free. I have also begun to place a greater emphasis on my recovery from workouts by making sure that I am on a structured post workout schedule of eating, resting and stretching. I am also going to take a swim instruction course and am looking forward to getting involved with some swim coaching and conducting some lessons, either one on one or for small groups.

　As far as a race plans for next year, 70.3 World’s is the big race, but I am very excited about some of the other events that we have planned. My first 70.3, Just like the last two years will be the Oceanside 70.3 in San Diego. I am also excited to have another shot at breaking Tom Evan’s course Record at The Great White North Triathlon and the opportunity compete for an Ironman 70.3 win on home soil in Calgary. I am also hoping to include the Oliver Half Ironman as it is an awesome race in my backyard, but we’ll see if it fits in. I am also thinking of possibly racing an Ironman in the fall, but we'll see about that after Vegas.

My first race of 2012 will be Rev 3 Costa Rica Olympic Distance on March 18^th. Myself and Sophia are going down to Costa Rica to help host the Great White North Racecation. GWN Race Director Mike Brown has put together a spectacular package that I would highly recommend checking out. Details are here www.gwntriathlon.com/raceation. I am very excited about this opportunity as I have heard nothing but good things about Rev3 races and likewise have heard amazing things about Costa Rica. I am also very excited for the opportunity to meet and spend a week with a group of people who are passionate about triathlon. In addition to the race we have tentatively planned zip-lining, a safari tour and some surf lessons. It is awesome to have the Racecation as something to look forward to during the cold snow filled month, especially when you are getting out of bed to swim and it is still pitch black out.