by BodyHealth Team Member Brooke Hanley Davison

Just the other day I was sitting with a former professional cyclist at the park and I was lamenting about my recent ailments, minor injuries, kids' sicknesses, and the myriad of reasons that my training has been less than par. He looked at me and with frankness in his voice, said, "everyone gets sick, everyone crashes, and the best rise above it all to be ready to perform." At the time, just a day after coming off of 5 days of high fever and still feeling downright horrible, this comment wasn't what I was looking for. However, it was spot on.

In brick workouts I was able to hold a 10 minute per mile pace for IM. But on race day it ended up 13 minutes per mile. What should I be doing for the next year to improve that?

From Dave Scott:
At least 11 weeks prior to your IM race, complete your last brick 3 weeks before your race. Practice alternating two bricks: ODD week: Run-Bike-Run and EVEN week: Bike-Run. The goal would be to run approximately 60 percent of the Bike & Run segments close to Half IM pace. The benefit is two fold: 1) it teaches your body to burn fuel at a higher workload and 2) it enhances muscle adaptation for your long upcoming IM race.

Here's the plan:

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Does it ever happen to you that even after a full night's sleep, you get a 10 am lull? So you have another dose of your favorite caffeinated beverage and make it until lunch, but then by 4 pm it happens again? . . .

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