Time for frequency

Some might call this a prep period since I am getting ready for my next training cycle.

My goals for this year is to peak for DATT and Steelhead 70.3

In 2007 I went 11:39:29 for the DATT. Looking at the times I feel it is very possible to drop 20 minutes from that.
In 2006 I went 5:05 for Steelhead. I made many mistakes during that race and will do my best not to repeat them.

The most important race for me is Steelhead. Not cuz I want to qualify for Clearwater, that might be a disaster, but cuz I want to do better than the last time. Other than DATT in 2007, I've never put together a solid HIM run.

Steelhead Goals '08
Swim 0:32:00
Bike 2:25:00
Run 1:45:00
Transitions 0:07:00
Goal 4:49:00

Now I'm considering these goals as what I can do on a good day, tapered and well prepared. They are not far fetched in any way.

Swim: On a calm day with the current at the race site this is very well within my reach. In 2006 I swam a 34 while getting beat up, I'm a much better swimmer now. I will follow the same plan as last season being consistant from week to week. I have other goals leading up the the Michigan Masters state meet which coincide with this one including the 1650 at 23:45 and the 1000 at 14:10. 4 swims a week totaling near 12,000 yards/meters on a consistant basis should keep me heathy and improve my times.

Bike: This is the key. I rode a 2:25 in 2006 but it was a bit quick for me and it showed on the run. I want to be able to ride a 2:25 and still be strong. Smart bike time is the answer and I'm going to put more focus on the bike that I ever have before. Consistant weeks of longer rides and intervals is how I'm going to do it. I'm also going to start earlier this season unlike last season (which wasn't bad) where I focused on the run.

Right now I want to get the frequency up to 4 rides a week. I'll start with 3 spin classes and 1 trainer ride. The spin classes are 60 minutes each and in my opinion, if they are done right can be very benificial. Some people don't believe in them but the classes at LTF seem to have good ideas behind them. The trainer ride will start at 60 minutes and build from there, the details of the bike plan are still being worked out. If I can get outside for any of those rides without compromising my health, I'll do that instead.

Run: I can allready run my goal time easily so longer stuff to maintain while still doing my usual tuesday fast stuff will be the plan. I seem to get so much out of mile repeats that I'll continue them untill my returns diminish. After that I'll test some workouts from Daniels and see if that stimulates me.

Right now I will get my run frequency up to 5 runs a week starting with shorter 30 to 45 minute run with one longer one. I want to start with 3.5 hours of running peaking with 5 to 5.5 hours.

My next cycle starts January 7th, I will loosly follow the training plan from the book I've been using substuting workouts that I feel will train my weaknesses while not compromising my bike time. 20 weeks untill DATT then another 10 weeks untill Steelhead. The race season is still up in the air but other races I am planning to do include:
AnnArbor Triathlon or Rockman Tri (HIM)
Waterloo Tri (Not sure of the date)
Peterborough (HIM)
Sylvania Oly
USAT MERCRS Championship Lake Mattoon Beach, Mattoon, IL
An XTerra Rac in late August, race details haven't been released yet.