Bike for show run for dough? Winter focus?

Any reason why you aren't swimming more?  Just curious.

I'm feeling pretty good in the water. The local master's group has really helped with that, and the coach gives me helpful tips too. Thanks for asking! (of course improvements can be made anywhere) 

Work more on your limiters, not your strengths. Improve overall fitness with things like circuit training. Do something new to avoid burnout. Enjoy the holidays but mot too much. Don't get lazy and dig a hole you need to fill in come spring.

That's my winter plan. Of course it is not yet winter. I still have IMAZ in November.

Whatever you do decide to do over the off season; think about making it FUN.

We did not get into this sport (At least I did not) to be monks living in our basements training at all hours of the darkness of winter to emerge like Punxsutawney Phil out of our burrows in spring to start tearing up the race circuit.

If the weather is such that biking/swimming is not an option, XC Skiing, Snow Shoeing and running/hiking are great alternatives to maintaining a good base. Sure trainer rides, pool swims and treadmill runs, indoor track workouts are going to be part of the plan, but not the ONLY think keeping you in shape.

What's your go-to for core strength? I'm always looking for more input on this too.

For me, full body movement and balance is key. Hanging leg raises and planks are the current focus. 

Great reminder! 

Thanks!

I watched the link, Bobby made the point also of distance, training between sprint/olympic and longer. The run is more important in the shorter distances, especially with paces under 7min/mile, to train the neuromuscular system and power. But even in iron-distance, the age-grouper is on the run course longer than the bike.

So, probably run focus for me this winter…. first….Mechanics! I'm liking the transcript of the interview. From bobby- 

"So I look for connection, in other words a balance between the chest, if you consider the chest and upside down bucket on top of the pelvis as a bucket, that should be as little tilted forward or backwards, you don’t want to be bending forward at the hips, that will create over rotation. You don’t want to be bending forward so much that your feet coming from behind you and if you’re running on gravel, you will kick stones forward, you want your foot coming straight down but if you stop applying power you would continue going forward. It’s very simple analogy to look at somebody doing acceleration or stride or a run through that when they want to slow down, what they do is they lift their shoulders up to slow down, that’s not what you want to be doing when you’re running along in a constant pace. Lastly the faster you run, the more of these so called forward lean you are able to sustain the centrifugal force and so when you’re running a lot slower, you’ll obviously be a lot more upright"

Maybe I should get my run video recorded….  Yikes! 

#3 is pretty convincing to try this winter...

Good strategy. Sounds awesome! 

I'm in warm weather state and winter is a my time to enjoy bike & run training without sweating to near death!

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