Last week consisted of a recovery week following the completion of the high-volume base training phase of my 2007 season. My recovery weeks typically consist of very light training and significantly lowered volume to allow me to rest up mentally and physically to allow my body to “absorb” the previous weeks of training. My workouts consisted of easy aerobic efforts with focus on skills.

Wednesday was a great example of a recovery week activity, a 30 minute swim video and analysis session to pick apart the flaws in my swim stroke (and believe me there are plenty). A friend of mine and occasional training partner, Brad Cooper, turned me on to this place called Swim Labs south of Denver. Here both Brad and I meet every few weeks for a semi-private swim lesson in the Endless Pools. While in the pools we get video taped from all angles and then critiqued by top swim coaches. The mirrors in the front of the Endless Pools and on the bottom provide instant feedback as you can see yourself swimming in all your glory or lack there of in many cases. It’s a great training tool for sure.

This week I begin the specific race prep phase of my training year. Over the following weeks I will begin to reduce my overall volume a bit to allow for more recovery time between higher intensity training sessions. This is also the phase where I begin to add in bike-run combo workouts and the occasional race to test my fitness for the coming race season. The first such test race is a local 1/2 marathon this weekend. Then comes my first Xterra event three weeks later in Arizona. This is always an exciting time of year as race fitness begins to come together and the excitement of the race season is right around the corner. I can barely wait!

CW

Swim Labs

Working on a wider entry

Reviewing the clips

Due to computer problems and a busy work/training schedule it has been a few weeks since my last posting. I have gotten in some great training over the last two weeks to polish off my official “base training” phase for my 2007 season. Over the last two weeks I’ve gotten in some early introduction work at lactate threshold heart rate and pace. Some quality swim sessions, trainer sessions, and run sessions. I’m beginning to adjust to the higher intensity/paces quite well. Also over the last two weeks I’ve gotten in some great long runs on the trail and long bikes in the mountains. See pics below from my mega-base ride last Wednesday. This 7-hour ride included 110 miles and 10,500 feet of climbing. The fact that I felt strong at the six-hour mark confirms my strong base and gives me the confidence I need going into the race-prep phase of my training.

Another great exciting (for me anyway) occurrence was the arrival of my new Jamis road bike. I have been training the last several months on my Jamis cross-bike and the new road bike makes me feel even stronger and faster than before. I took it out for its maiden voyage this morning on our club ride and it took a little getting used to. The quick steering and nimbleness compared to the cross-bike was a welcomed change. The bike has a very racy red and white color scheme that looks fast even when standing still (see pics below). Very cool and a great ride, I must say. I am still anxiously awaiting the arrival of my mountain bike, but I know it will be worth it if it is as sweet as the road bike!

Finally, to conclude my base training phase for 2007, Melek (wife) and I headed out to our favorite gelato place for some Coffee and Dolce de Leche gelato. The weather has been so nice and warm here in Denver we were able to sit outside in shorts and sandals while enjoying our gelatos in the afternoon sun. Very nice indeed!

Next week is a recovery week with only light training planned to allow me to rest up and get ready for my next phase of training, the Race Prep phase. Here volume comes down a little bit, intensity goes up and some early season races begin to show up. Bring it on!

CW

view from Flagstaff Mtn Road over Boulder

Gross Res. Dam in the distance

Melek and Cody enjoying gelato in the sun