I wanted to touch bases with everyone. All of my supporters, both friends, family and sponsors and let everyone know how my training is going and with only 3 more days left to go to my second 70.3 Half Ironman race of the year, just how anxious I really am.
Well, last weekend July 12th, marked the one year anniversary of my Triathlon career, in which I participated in the June Lake Sprint Triathlon. June Lake is near Mammoth, 7800 ft in elevation. And with much preparation towards my “A” races of the year, both the half and full Ironman events, I looked at the June Lake Triathlon as simply a race prep for gauging were my current fitness level is residing. Not to mention, it is a great local triathlon put on by the enthusiastic members of the High Sierra Triathlon Club. They simply put on a great race! There isn’t enough local fan support that line the streets, yelling and screaming at the athletes as they zoom by, however, the volunteers that do come out and cheer us on at the aid stations and technically challenging corners lend enough support to make up the difference.
Well the race went off without a scratch initially. I felt very relaxed and comfortable, maybe that was a sign of troubles to come? Well, the swim started off well. However, about 100 meters into the race, my goggles started to leak in which aggravated my contacts enough to make me lose focus and concentration. I know…. how lame is that? However, now with the lack of oxygen due to the elevation and blindness in one eye, I had to stop and try to fix my goggles. Well needless to say, it didn’t work all that well and I ended up coming in 65th out of 109 out of the water.
On to the bike I go; this was the first true race on the new bike and without much expectation and knowing that hills and more hills were fast approaching, I took the time to try to relax and conserve a little energy until the back section of the course that had 4 major hills in which I would try to hit hard and pick up spots along the way. Well, this certainly happened. I was zooming by people all the way around. I started passing people simply out of transition on the small hill out into the camp grounds. Zooming pass people on the down hills as if they were standing still. Based on my garmin, my top speed for the day was close to 45mph…. Damn, I was booken! Well at the start of the first major hill, I started up the hill and was again passing people. Then all of a sudden, on the third hill, another cyclist past me by, well I couldn’t simply let that go without challenge, so up on my pedals I went and tried to catch him…. Needless to say, I wasn’t able to, but was soon descending the last hill and making my way down the back straight away, back into the camp grounds. As a result I went on to post the 12th fast bike split in a time of 27:26.8 at 17.9 mph…
The run; well, what can I say… they lengthened the run portion this year by a 1/4 mile or so, sure felt longer than that. My garmin gave it 2.5 mile run. Needless to say, running at 7800ft elevation is hard enough and when you include rough terrain, soft dirt and sand hills, hills and more hills. It makes for a slow go around… I guess next year, I will need to buy a pair of trail shoes… I would think they would make a difference footing wise over just my regular racing shoes… I ended up posting a run time of 22:18.9 minutes, ranked 20th.
Overall, I finished the race in 17th place with a total time of 1:03:40.5… Almost 8 minutes faster than last years shorter race… I would say that I am improving, wouldn’t you. I also placed 2nd place in my age group which is a step up from 3rd place last year.
Ok, I am now only three days away from my next Half Ironman race, I am very excited and anxious to see just how fast and fit I am. I want to race and certainly hope that my new pair of goggles holds up and allows for a much smoother swim portion. In the event that you have absolutely nothing else to do on Sunday 7/20, you can actually track (in almost real time) how I am doing throughout the day. Just log on to www.Ironmanlive.com and click on the “Track an athlete" icon on the screen relating to Vineman 70.3, and then enter my last name
I thank everyone again for their support this year and look forward to posting a successful post Vineman Half Ironman race shortly.
Friday, July 18, 2008
Monday, June 16, 2008
800 Meter Track Times
Here our my latest 800 meters track times
1. 3:23.60 Rest 4:37
2. 3:34.83 Rest 3:51
3. 3:48.84 Rest 4:03
4. 3:47.59 Rest 3:15
5. 3:30.92 Rest 2:45
6. 3:18.64 Rest Cool down + Stretch
Outside of the first and last laps, where the first lap was trying to find the correct pace and the last lap pushing the pace on purpose. My average 800 (twice around a track) time was about 3:41
1. 3:23.60 Rest 4:37
2. 3:34.83 Rest 3:51
3. 3:48.84 Rest 4:03
4. 3:47.59 Rest 3:15
5. 3:30.92 Rest 2:45
6. 3:18.64 Rest Cool down + Stretch
Outside of the first and last laps, where the first lap was trying to find the correct pace and the last lap pushing the pace on purpose. My average 800 (twice around a track) time was about 3:41
Tuesday, May 27, 2008
Top 15 Time Trialing Tips
Top 15 Time Trialing Tips
By: Mari Holden
Very interesting article! It was very informative and insight full. I have highlighted a couple of key points that for me I will try to apply to my training and racing. This is definitely, worth reading and evaluating your own inner self to see if you follow any of the pitfalls she mentioned in her article or if you can use some of her comments to help strength your own cycling prowess.
#1. Know the course: One of the most important things to know is where you are going! It’s great when you have a local course that you ride on a weekly basis, but when you’re going to race on a new course, don’t rely on other people’s word that the “turnaround is really tight,” or that “there is a sharp turn at mile 5.5.” This is a race to see how fast YOU can go, an that means knowing what to expect.
#2. Choose the right equipment: Choosing the right equipment for the right day can mean FREE SPEED! Is it a climbing course? Is it dead flat? How is the wind? Do your research, know what works best for you in different conditions and be prepared. But, once you make a decision, don’t second guess yourself because everyone else is doing “blah, blah, blah.” Stick with your plan and get on with your preparations.
#3. Little details that save time: Have you pumped your tires to the maximum pressure for the road conditions? Have you covered the holes on your disk with tape? Is your number pinned in such a way that it won’t act like a sail in the wind? These are the little details that will help you be more aero and not lose time for silly mistakes before you even start.
#4. Visualize yourself riding the course: I know it sounds crazy, and when I hear about visualizing the win, etc., I automatically stop listening. But, I do believe in preparing to win. And a big part of that is picturing yourself taking a perfect corner or imagining just how you are going to shift at a certain point because you know that once you’re on the hill you are committed to the gear you are riding. Finally, I have come to terms with the idea that “visualization” is just a fancy way of saying imagine yourself doing something over and over. In time trialing, picturing yourself winning is going to help prepare you for winning.
#5. Choose the fastest line: Most people like to ride a time trial like they are riding in the bike lane on a road open to traffic. Try to ride it like a Formula One driver, or a Moto GP racer. Look at the road and pick the fastest line. Look at the road in a new way. I hear it all the time: “It’s your wold, we’re just living in it…” Typically true, and definitely how you need to view your race. If you don’t have the whole road to yourself, you need to keep yourself limited to the space you have available; but look at it all and use it. When pre-riding the course, pay attention to where there’s good and bad pavement, areas where there might be traffic moving the air for you (not moto pacing), or possible windbreaks. Little adjustments can mean big differences in the race of truth.
#6. Pay attention to where you think everyone else is going to falter: Rolling hills are a perfect example of areas where people often falter. Use psychology! People get tired and glad that they are at the top of hills, and they slow down near the top without noticing. You need to focus on getting past them! If you take big breath and relax a bit as you are nearing the top of a hill, you will lose time. Pushing over the top will ensure that you get all the time you can. Take that breath while going down the other side. I truly believe that making the best time doesn’t always have so much to do with fitness as just chasing every last second.
#7. Be your technical best: Focus on areas where you can pick up time like corners or descents. Practice taking them as fast as you can without crashing. Sometimes that can mean doing it a few times over until you feel comfortable pushing it.
#8. Get a good warm up: have a schedule for warming up that you have worked out with your coach. Do what you need to do, but always be prepared for last-minute stress. Don’t let anything bother you; just focus on what you need to get done.
#9. Don’t get to the start too early: There is no need to spend 20 minutes after a great warm up freezing in the waiting area. Roll around, stay warm, and get to the start as close to your time as possible.
#10. Focus: Get in a rhythm. I count over and over: “one, two, three, four, one, two, three, four.” I also keep telling myself that I can go harder.
#11. Don’t start too hard: Roll into your pace. Nothing is worse than needing to recover 1km (0.62 miles) after you start.
#12. Don’t be afraid to get out of your saddle: I think sometimes people get so fixated on being aerodynamic that they hold it at the expense of being fast. If you need to accelerate, don’t be afraid to get out of that beautiful aero position and just do it!
#13. Anytime your cadence slows, get up and go: It’s the same idea as #12, but in this case, I am talking more about the sweet spot where you can feel that the bike is starting to slow on a climb, and you have to get out of the saddle to keep your speed and cadence. Don’t let yourself slow down at all. If you have to get up ad jump on the pedals, then do it. Commit!
#14. Don’t put limits on yourself and just go for it: One thing I have learned from so many years of racing is that you have to leave it all on the course. You should never look back on the race and say “I could have done this or that, or gone harder or faster.” We all have areas for improvement, but your effort should leave no question that it was the best that you could do on that day. Don’t let anyone define you, and don’t hold anything back.
#15. Always sprint for the line.
**Article came from June 2008, Vol.22#6 Competitor SoCal Magazine. CompetitorSocAl.com
If you have any questions or would like coaching please contact her at 719-321-0743 or check out her website at www.mariholden.com
By: Mari Holden
Very interesting article! It was very informative and insight full. I have highlighted a couple of key points that for me I will try to apply to my training and racing. This is definitely, worth reading and evaluating your own inner self to see if you follow any of the pitfalls she mentioned in her article or if you can use some of her comments to help strength your own cycling prowess.
#1. Know the course: One of the most important things to know is where you are going! It’s great when you have a local course that you ride on a weekly basis, but when you’re going to race on a new course, don’t rely on other people’s word that the “turnaround is really tight,” or that “there is a sharp turn at mile 5.5.” This is a race to see how fast YOU can go, an that means knowing what to expect.
#2. Choose the right equipment: Choosing the right equipment for the right day can mean FREE SPEED! Is it a climbing course? Is it dead flat? How is the wind? Do your research, know what works best for you in different conditions and be prepared. But, once you make a decision, don’t second guess yourself because everyone else is doing “blah, blah, blah.” Stick with your plan and get on with your preparations.
#3. Little details that save time: Have you pumped your tires to the maximum pressure for the road conditions? Have you covered the holes on your disk with tape? Is your number pinned in such a way that it won’t act like a sail in the wind? These are the little details that will help you be more aero and not lose time for silly mistakes before you even start.
#4. Visualize yourself riding the course: I know it sounds crazy, and when I hear about visualizing the win, etc., I automatically stop listening. But, I do believe in preparing to win. And a big part of that is picturing yourself taking a perfect corner or imagining just how you are going to shift at a certain point because you know that once you’re on the hill you are committed to the gear you are riding. Finally, I have come to terms with the idea that “visualization” is just a fancy way of saying imagine yourself doing something over and over. In time trialing, picturing yourself winning is going to help prepare you for winning.
#5. Choose the fastest line: Most people like to ride a time trial like they are riding in the bike lane on a road open to traffic. Try to ride it like a Formula One driver, or a Moto GP racer. Look at the road and pick the fastest line. Look at the road in a new way. I hear it all the time: “It’s your wold, we’re just living in it…” Typically true, and definitely how you need to view your race. If you don’t have the whole road to yourself, you need to keep yourself limited to the space you have available; but look at it all and use it. When pre-riding the course, pay attention to where there’s good and bad pavement, areas where there might be traffic moving the air for you (not moto pacing), or possible windbreaks. Little adjustments can mean big differences in the race of truth.
#6. Pay attention to where you think everyone else is going to falter: Rolling hills are a perfect example of areas where people often falter. Use psychology! People get tired and glad that they are at the top of hills, and they slow down near the top without noticing. You need to focus on getting past them! If you take big breath and relax a bit as you are nearing the top of a hill, you will lose time. Pushing over the top will ensure that you get all the time you can. Take that breath while going down the other side. I truly believe that making the best time doesn’t always have so much to do with fitness as just chasing every last second.
#7. Be your technical best: Focus on areas where you can pick up time like corners or descents. Practice taking them as fast as you can without crashing. Sometimes that can mean doing it a few times over until you feel comfortable pushing it.
#8. Get a good warm up: have a schedule for warming up that you have worked out with your coach. Do what you need to do, but always be prepared for last-minute stress. Don’t let anything bother you; just focus on what you need to get done.
#9. Don’t get to the start too early: There is no need to spend 20 minutes after a great warm up freezing in the waiting area. Roll around, stay warm, and get to the start as close to your time as possible.
#10. Focus: Get in a rhythm. I count over and over: “one, two, three, four, one, two, three, four.” I also keep telling myself that I can go harder.
#11. Don’t start too hard: Roll into your pace. Nothing is worse than needing to recover 1km (0.62 miles) after you start.
#12. Don’t be afraid to get out of your saddle: I think sometimes people get so fixated on being aerodynamic that they hold it at the expense of being fast. If you need to accelerate, don’t be afraid to get out of that beautiful aero position and just do it!
#13. Anytime your cadence slows, get up and go: It’s the same idea as #12, but in this case, I am talking more about the sweet spot where you can feel that the bike is starting to slow on a climb, and you have to get out of the saddle to keep your speed and cadence. Don’t let yourself slow down at all. If you have to get up ad jump on the pedals, then do it. Commit!
#14. Don’t put limits on yourself and just go for it: One thing I have learned from so many years of racing is that you have to leave it all on the course. You should never look back on the race and say “I could have done this or that, or gone harder or faster.” We all have areas for improvement, but your effort should leave no question that it was the best that you could do on that day. Don’t let anyone define you, and don’t hold anything back.
#15. Always sprint for the line.
**Article came from June 2008, Vol.22#6 Competitor SoCal Magazine. CompetitorSocAl.com
If you have any questions or would like coaching please contact her at 719-321-0743 or check out her website at www.mariholden.com
Monday, May 26, 2008
Compact vs Standard Crankset
Question to Jordan Rapp (Professional Triathlete)
Thanks for the insights. I am running a non-compact crank set with
53/39 gearing. Why a compact crank set? Does it already have the
50/34 gearing? Does it really have any added advantage?
Response:
Yes, standard ring sizes on a compact is 50/34. The bolt circle pattern is smaller (110mm diameter vs. 130mm for a standard).
The point of a compact crankset is basically, if a 53/39 paired with an 11/21 is the right cassette for Lance Armstrong (for example) to race on, when he puts out 6+ watts/kg of power, how on earth can it also be the right gearing for an age group triathlete putting out
(likely) less than half that? Simply put, age group triathletes do not have the power to effectively utilize a pro bike racers gearing set up.
The best change most age-group triathletes can make to their bike would be to change their gearing to a 50/34-12/25 set-up.
Thanks for the insights. I am running a non-compact crank set with
53/39 gearing. Why a compact crank set? Does it already have the
50/34 gearing? Does it really have any added advantage?
Response:
Yes, standard ring sizes on a compact is 50/34. The bolt circle pattern is smaller (110mm diameter vs. 130mm for a standard).
The point of a compact crankset is basically, if a 53/39 paired with an 11/21 is the right cassette for Lance Armstrong (for example) to race on, when he puts out 6+ watts/kg of power, how on earth can it also be the right gearing for an age group triathlete putting out
(likely) less than half that? Simply put, age group triathletes do not have the power to effectively utilize a pro bike racers gearing set up.
The best change most age-group triathletes can make to their bike would be to change their gearing to a 50/34-12/25 set-up.
Friday, May 23, 2008
Listening to your body!!!!!
Question: 05-23-08
Am I correct in listening to my body when it says that it can not keep going at this pace and it needs a little break? I have been trying to ramp up my training for Vineman. I personally do not want to take a break and I want to keep pushing, training harder, getting stronger and faster. However, this past week I have noticed that I just wasn’t firing on all cylinders. I wonder if that has anything to do with the lack of sleep I have been getting recently, or if it has anything to do with a lack of iron in my diet. Since having gastric bypass surgery, by last few blood tests have shown lower levels of Iron. I also know that this may cause fatigue. I wonder if this is what I am going through. Normally, I do not get anymore than maybe 5 hours at best of sleep each day during the week. So, I wouldn’t consider the lack of sleep to be the problem, maybe a day or two at best. However, this has gone on all week. It must be the iron….. Boy I can certainly use a nap at this time…
I was wondering technically, what gearing did you run in Arizona? Do you find yourself changing out your cassette specifically for the races you might enter? What gearing would you recommend for what type of course? Have you ever heard of the rotor Q cranks and sprockets.
Response; Generally, yes. But that's really a question for your coach or doctor
or both. Listening to your body is always a safe bet. Beyond that
(sleep, iron), I don't feel comfortable answering.
In terms of gearing, I ran a 11-23, which is suitable for most
courses. I have an 11-26 if the course is REALLY hilly, but generally,
most courses are not. However, you have to pick the gearing that is
appropriate to your ability. Most people would probably do fine with
an 11-23, but they should be running a 50/34 pair up front, not 53/39.
If you want to adjust your gearing, that is the change I'd recommend
to most people - get a compact crankset.
I know of the Rotor / Q-Rings. I'm generally an agnostic on them,
since I haven't used them. But I'm of the philosophy that,
physiologically, there is not "free lunch." So I'm automatically
skeptical of any product that advertises giving you something for
nothing...
Cheers,
Jordan
What to the pro’s carry?
New Question 5-13-08
Thank you for your insight, it has been very informative and helpful. I have already used some of your advice offered, as I was questioned recently if I was ready for my race. And I quickly responded; I hope not… I want to be ready come race day and not now, months away for the actual race.
Question about tires; what kind of tires do you use? Tubular or clinchers? I have noticed that some of the pro’s do not have a bike bag attached to their hydration wings, and more often than not, may only have a folded tire of two with CO2 taped to it. Why is this? Are there tubular tires mounted in a way so that they can easily be separated (no tools required) from the rim and replaced by another tire? What is the best tire to use for racing and can easily be folded? What should I have attached to my hydration wing during my race? Is weight really an issue at this point?
Regarding wheels, what was your set up for Arizona? What did you run in the front and back? I am considering a Blackwell 100mm rear and 50 front. And due to limited financial support, will probably run this set up in Arizona as well?
Normally, I ride my trainer for mountain/ hill workouts and most of the time during my training. However, with 10 weeks out before my second Half ironman race of the year (Vineman) when would be a good time to switch from the road bike and concentrate on the tri bike?
Response;
I use Michelin ProRace3 tires with Michelin AirComp latex tubes. For Ironman racing, I carry two tubes, two co2 catridges, one tire lever, an inflator, and a multi-tool. For half-ironman, only one tube and co2. You can glue a tubular for easy removal, but I wouldn't want to. I think a lot of people don't realize how much a lightly glued tire slows you down.
I use a Zipp 808 clincher front and clincher disc rear.
You should ride your TT bike approximately once a week during most of the season for a hard interval ride, but you don't need to switch to riding it "full time" until about 4-6 weeks before the race.
“Flipping the Switch”; training to race mode”
“Flipping the Switch”; training to race mode”
Here is a email/ conversation I have had with Jordan Rapp (http://blog.rappstar.com) third place finisher at this past November’s Ironman race. He has be gracious enough and willing to answer my questions. And I feel that for all the newbie’s out there that they too could learn from this responses, from a professionals point of view.
Question; When do you flip the switch, as they call it? Knowing that you have put in all the miles and preparation for an A race and you go from training mode to kick ass race mode? Is it simply a mine game that you play with yourself come race day? Or is it, something that you learn and feel as your gain experience? I know you can not predict how well you might do in a race, but there has to be a line in the sand that your cross and you no longer are simply an age-grouper/ weekend warrior but you feel and know that you are ready. Friends that I train with believe in me and say that I am getting stronger or that I am strong. And I reply by saying thank you, and that it is appreciated. But what should I really say, or what should I feel? However, in the back of my mind I keep telling myself, that I need to do more, I need to lean out and I need to train harder to go faster… Question, among many; I am doing Ironman Arizona in November do you think that the
bathroom heat sessions would workout conditioning wise for November? Do you think it will be as hot? Can you divulge any of your bike training methods that you used in preparation for Arizona? Daniel
Response; Jordan Rapp
“I think maybe the start of the taper week. That's when I put away any thoughts of needing to do more. It's just about getting read to race. Once you get to the start of taper, you've done everything you can. So for me, I guess that's the big change from preparation to race mode. I think that mentally, I definitely get more focused the closer I get to the race itself, but it's more gradual. The biggest change is the beginning of the week leading into the race. I usually travel to races on Thursday, then I have friday and saturday to get everything organized. But again, I think that is all the typical stuff. I think being confident during the lead up is important. A lot of people have bad races because they try to achieve something training-wise the week before the race. Don't leave your race out on the road the tuesday or wednesday before the race. That sense is quite different than when I was a rower in college, because we trained so much harder closer to the race, as it was a six minute effort, and we also raced every week. So that makes for a different sense of preparation. Taper was two days. So you had to go from hard training to race mode immediately. So it's different. But confidence is the key to racing.
The best answer, I think, when people say something is just what you do - "thank you." The hardest question is when people ask if you are "ready." My answer to that is "I hope not; I want to be ready on race day, not 'now.'" That works for me. I've had some great races where I've felt awful on thursday, even friday before the race. You have to trust in your training and your taper. And then you just have to go race.
They are shifting the race to the end of November because the weather is much more reliable. It is not supposed to be nearly as windy or nearly as hot. So I don't know that the heat training necessary. But I'm also not from Phoenix, so I'm not really the best person to ask.
In terms of training, volume is overrated. People love to do long rides. And they just plod along. Until you get to six weeks out, train like you are racing an Olympic distance (in terms of biking. Running, you'll need to get your two hour runs in to keep the volume up on your legs just so that you are used to running for that long). But biking, long easy rides are a waste of time. Ride short and really hard. Then, when you get six weeks out or so to the race, ride long and hard. Basically, training long is not a substitute for training hard.
Training hard (intensity wise) is the most important thing. Your best bet is to find a coach or a group that trains hard together and get them to give you a plan. At the simplest level, it is just about working hard. Of course there is more complexity to it than that, but
if you set up your own training, that's the most important thing to remember.”
Here is a email/ conversation I have had with Jordan Rapp (http://blog.rappstar.com) third place finisher at this past November’s Ironman race. He has be gracious enough and willing to answer my questions. And I feel that for all the newbie’s out there that they too could learn from this responses, from a professionals point of view.
Question; When do you flip the switch, as they call it? Knowing that you have put in all the miles and preparation for an A race and you go from training mode to kick ass race mode? Is it simply a mine game that you play with yourself come race day? Or is it, something that you learn and feel as your gain experience? I know you can not predict how well you might do in a race, but there has to be a line in the sand that your cross and you no longer are simply an age-grouper/ weekend warrior but you feel and know that you are ready. Friends that I train with believe in me and say that I am getting stronger or that I am strong. And I reply by saying thank you, and that it is appreciated. But what should I really say, or what should I feel? However, in the back of my mind I keep telling myself, that I need to do more, I need to lean out and I need to train harder to go faster… Question, among many; I am doing Ironman Arizona in November do you think that the
bathroom heat sessions would workout conditioning wise for November? Do you think it will be as hot? Can you divulge any of your bike training methods that you used in preparation for Arizona? Daniel
Response; Jordan Rapp
“I think maybe the start of the taper week. That's when I put away any thoughts of needing to do more. It's just about getting read to race. Once you get to the start of taper, you've done everything you can. So for me, I guess that's the big change from preparation to race mode. I think that mentally, I definitely get more focused the closer I get to the race itself, but it's more gradual. The biggest change is the beginning of the week leading into the race. I usually travel to races on Thursday, then I have friday and saturday to get everything organized. But again, I think that is all the typical stuff. I think being confident during the lead up is important. A lot of people have bad races because they try to achieve something training-wise the week before the race. Don't leave your race out on the road the tuesday or wednesday before the race. That sense is quite different than when I was a rower in college, because we trained so much harder closer to the race, as it was a six minute effort, and we also raced every week. So that makes for a different sense of preparation. Taper was two days. So you had to go from hard training to race mode immediately. So it's different. But confidence is the key to racing.
The best answer, I think, when people say something is just what you do - "thank you." The hardest question is when people ask if you are "ready." My answer to that is "I hope not; I want to be ready on race day, not 'now.'" That works for me. I've had some great races where I've felt awful on thursday, even friday before the race. You have to trust in your training and your taper. And then you just have to go race.
They are shifting the race to the end of November because the weather is much more reliable. It is not supposed to be nearly as windy or nearly as hot. So I don't know that the heat training necessary. But I'm also not from Phoenix, so I'm not really the best person to ask.
In terms of training, volume is overrated. People love to do long rides. And they just plod along. Until you get to six weeks out, train like you are racing an Olympic distance (in terms of biking. Running, you'll need to get your two hour runs in to keep the volume up on your legs just so that you are used to running for that long). But biking, long easy rides are a waste of time. Ride short and really hard. Then, when you get six weeks out or so to the race, ride long and hard. Basically, training long is not a substitute for training hard.
Training hard (intensity wise) is the most important thing. Your best bet is to find a coach or a group that trains hard together and get them to give you a plan. At the simplest level, it is just about working hard. Of course there is more complexity to it than that, but
if you set up your own training, that's the most important thing to remember.”
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