Laying the Foundation: Steady with Discipline

Over the holidays I had the opportunity to get together with my long-time friend, coach and now advisor Zane Castro.  He possesses a zen-like methodology and I have always had the utmost respect for his insights.  During our conversation he was quick to point out the lack of fundamental aerobic base I was missing last year due to injuries and the nature of my race schedule.  With an early season IM race last May I really felt like I was behind the eight ball all year with my preparation and believe I am best served in setting up my 2012 season with a solid aerobic foundation.

I am in the midst of a 12 week block with the goal of establishing a rock solid foundation both structurally/muscularly and aerobically.  The training has been rooted in various percentages of my current max HR on both the bike & run.  As the block unfolds I have expanded that percentage to allow for a gradual increase in intensity & volume.  It has been very refreshing to ease into things coming off the holidays and allow my body to absorb the workload in good health.  Admittedly it has demanded a certain degree of discipline to stay within the ranges at times.  Aside from a few group swims, the bikes and runs have been solo just to keep things in check.  It is a long race season and I will have plenty of opportunity to get in the mix with the fellas for some rides and runs.  While this methodical approach may seem simple and lacking panache I am finding it to be quite effective and look forward to the continued process.

Keep it smooth,

Brad