January summary

A lot is going on in my life, both for my job and tri-life style. I`m comming of 3 weeks with a lot of traveling at my job. Weeks high on stress and traveling is not the best for strong training. To manage my training I have tried to simplify everything. The fact that I have not done any blogging is a sign that I`m on the edge. Still January has been a big sucsess both at the office and training. I have never felt stronger or more sexy. Still there have been some adjustments due to some fatigue over 3-4 days. We have been able to get 2-3 ultraswims under the belt. Monsy`s 60 x 100 is a # 1 hit of mine. Simple, but very effcitve. Leaving on 1:55 - 1:50 - 1:45 - 1:40. Feeling strong, but with at a slow pace. For my next Monsy`s 24 x 100 I will shoot for leaving 5 sec faster for each line. Patience isn`t my best skill but January has been about beeing a rock star at the offic and training daily. Due to a 20 hour job day I had to take one ZERO over the month. I dont like zeros, but my job is paying for the fun.
February is the month of running again. Planning 25 runs over 28 days. Building freqvency witt easy runing  is a safe way to get strong. There is plenty of time to build endurance later if legs have the nessesary powerplatfrom from freqvent easy running. Still going a touch light with my riding to avoid to much suffering at my trainer. Still there is plenty of work in my "easy" plan.

My anchor today.:
Warm-up for 40 minutes and include 20 mins of Power Singles at FTP (10x 1/1) then:
3x25 min on 5 min Easy recovery
#1 -- aim to hold slightly under LT watts (Mod-hard effort)
#2 -- hold the lower of: (a) LT watts; and (b) LTHR (LT Heart Rate)
#3 -- hold LTHR and note avg wattage
If you don't have a powermeter then use perceived effort -- remember not to force HR over perceived effort, especially early -- give yourself room to outperform
Immediately after the last 25 min interval do 20 minutes of 92 rpm riding holding the bottom end of your Steady power range. Let HR come down gradually. Cool down with choice easy spinning.

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After a meal, nap and a new meal my pm swim

12x25 Easy on 10s rest
6x50 Steady on 10s rest
4x75 25 Easy, 25 Mod-hard, 25 Steady on 10s rest
3x100 Steady on 10s rest
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5x400 on no more than 15s rest
Goal is to Descend the set with each one slightly faster
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Then 5 min Easy;
Then 5x200 Descend each one on 10s rest;
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Cool Down

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After a new meal my evening run - oh yeea a lot of eating - love it
A very easy paced run to promote blood flow. Keep heart rate down.
You will find that increasing your mileage through frequent running is the safest way to build the strength, and durability, required to run well off the bike. Quick cadence, easy effort, low heart rate! Either off the bike or later in the day.

Todays photo - Our crew captain Jason!

Best,
Jan Hugo