Ready for 2010?

2009 was a big year for me.  What happened? 

• I received a promotion at work to Fire Captain in the middle of January.
• I graduated from ODU with a degree in Exercise Science in May.  This was a 14 year endeavor so it meant a lot.

• After graduating I also begin working part-time again as an athlete development coach/trainer.  Here's my plug:  anyone need any coaching, especially conditioning, movement and strength; then I'm available.
• In cycling I broke every PR for all the TTs I did this year
• I also gained confidence in "last lap" tactics and sprinting.

So what does 2010 have in store for me?

• In the beginning of January I am having surgery to fix my deviated septum.  So I am hoping to be able to breath in 2010.
• I have been training really hard this pre-season.  We have developed a conditioning/strength program for cyclists.  The Virginia Beach Wheelmen were the test subjects for it last year and it was focused in more this year.  Along with base miles (aerobic base and muscular endurance base) on the bike we have also focused on balance and coordination, strength/force production, power using plyometric training and anaerobic base using cross training and cycling intervals.  This type of training is not exclusive to us:

 

Lance Armstrong used a very similar strength and conditioning program last year during his comeback.  I'm not saying to do what Lance does, but it does add a bit of validity to the program.

• This last week was the most amount of time I spent training and the most miles I have put in since I started racing again in 2006.  I know a lot of people put in a lot of time training but I have not always had the time or the motivation.  This last week I put in 14 hours and 193 miles.  Like I said earlier, some of my training is off the bike, so time and miles don't always match up.
• I also lost weight this off-season.  Last year I raced at 195 lbs.  I am currently 183 lbs.  That will make a difference.
  

So I think I am ready for 2010.

Are you?