training

November Update

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Hi All:

I look forward to starting with all of you soon for 2012, as it is time to get the preseason work going in order for all of us not to feel rushed into 2012.  Just an idea of what this planning looks like:
22 weeks until California 70.3
27 weeks until IM SG
29 weeks until IM TX
Avg weeks needs in Strength work for maximum results:  8-12 weeks
Avg weeks needed in Base Training (developing endurance while maintaining strength): 6-8 weeks
Avg weeks needed in Competition specific Phase (capitalizing on the strength work and outstanding aerobic capacity): 8-12 weeks
Avg weeks needed to rest, taper and absorb: 3-5 weeks
As you can see, even on the short end of these avg’s, we are looking at approx. 25 weeks!
I hope you are all considering 2 things for 2012:
1) not starting too late in the season as improvements in results come from starting your new season fitter and better than last season, otherwise results stay the same
2) understanding that life circumstance such as health, work, family, and other commitments QUICKLY derail the shorter time windows listed above.
How do you want 2012 to go?
Chris Hauth
AIMP Coaching Services

Offseason Improvement

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Off season for those looking to achieve big goals? How is it athletes think that taking months off or with less training, unstructured etc. is preparing them for a better result/performance in the next season? How long does it take YOU to return to YOUR ideal fitness? How does an athlete improve if they get back to ideal fitness weeks/months later? Here is the frustration/observation of a coach: if we constantly return to the ideal fitness (par) at the beginning of the season, 12-16, even 20 weeks prior to the key event(s), and THEN focus/work really hard towards the event..how can the athlete improve? If we are always repeating the same training cycle, not the same training…the same training cycle/rhythm..then how do we expect to make significant improvements upon the Elite of the sport (whether AG or Pro?)…

Athletes prepping for the Olympics typically work 18 months straight into the event. Sure, 2-3 weeks lighter, or more structured rest, or even 5 days off is a different story than 6-8 weeks off or unstructured. I know this sounds like a promo for coaching, but I am also the racer, athlete…and I know that my competitors are not getting slower…I know that to reach NEW plateaus of fitness and improvement, I can’t stop training and making myself better.

What goals do YOU have for 2012? Do you think that re-engaging with them in January is going to make you that much better? Or do you want to start your ‘in season’ with a fitness level that helps you reach NEW levels, new results, new goals and faster times? Do you want to be the one that is treading water in one place or move up on the field while THEY are taking time off? Do you want to leapfrog your competition and reach your goals, or do you want to stay where you are with the same approach and structure as before? You can only move forward, progress, improve, get faster by…..moving forward – staying sharp, focused and executing your plan.

One last thing I always hear: but I need the off season to work on my weaknesses – do drills etc. to improve my form, efficiency. This is VERY true – but how can you work on your cycling strength if you are applying it when you are not 100% fit? Why work on trail running (strength, core, footspeed & strength) if you are not strong and fit enough to absorb that work? How can we expect to drill and focus on swim technique improvements when not strong or fit enough to apply those drills after 2200-2800 yrds when the body NEEDS to feel those improvements?

FIRST you need to be fit, then you can get stronger. Many athletes wonder why their off season work doesn’t translate to the ‘season’…were you fit enough to IMPROVE, vs. just get back to PAR….?

Don’t hit PAR fitness in the preseason…hit it soon and IMPROVE in the preseason. Move UP against the competition!

AIMP Workouts this week: 5/10

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Hi there –

These weeks are busy – plenty of AIMP workouts. This week:

Tuesday AM – Indoor Cycling from 6-7:30am
Tuesday PM – Run – Track – Meet at Tam High Track – 5pm – 60ish minutes.

Thursday AM – Indoor Cycling from 6-7:30am
Thursday AM – 9:30 am ride from Mill Valley. 2-3 hrs via Nicasio etc.

Sunday AM – 8:30 am SWIM at Indian Valley College of Marin – no Tam High this week
Sunday AM – 10am BIKE 2 hrs from IVC (plus a run for some too!)

See you at any of the workouts.

AIMP Summer Workouts

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Hi all –

Just an FYI that going forward, into the summer – I will be organizing a Thursday ride in Marin for those of you with the flexibility and schedule to join. Usually 3-4 hrs, but can occasionally kick up to 5 hrs. I am also working on an afternoon run on TUESDAYS, trail, track or pavement, depending on time of year. This run will be at 5pm in SOUTHERN Marin, like just over the GG Bridge for trails and Tam High for track days. Lastly – Sunday swims remain on the schedule and begin again this weekend at TAM High – 8:30am to 10am.

I will send out this email for workouts – meeting times and distance every week.

THIS THURSDAY: 10am – 3.5 hrs – pushing from Mill Valley base of Camino Alto. Riding Pt. Reyes Station. Join in if you like.

Thanks!