Year-End Training Volumes:  

Year	Swim	Bike	Run	Total Hours	Total Days Off	Avg. Hrs/Day
2009	749,153.3 yds (425.66mi)	3,423.02mi	1,381.65mi	642.40 hrs	26	1.89 hrs
2008	780,648.0 yds (443.55mi)	4,984.37mi	1,374.65mi	704.49 hrs	28	2.09 hrs
2007	281,441.6 yds (159.91mi)	4,940.36mi	1,657.35mi	549.66 hrs	58	1.79 hrs

If you'd like to see a full chart of the type of volume/time I put in in 2007 click here, in 2008, here, in '09 here.

Week of	Race?	Swim	Bike	Run	Weights/Core	Total (Hrs)
12/28/09		0y (00.00mi)	0.00mi	48.25mi	0.00	5.74
1/04/10		22,250y (12.64mi)	26.00mi	53.50mi	0.00	14.77
1/11/10		24,100y (13.69mi)	22.50mi	56.75mi	0,00	15.97
1/18/10		26,300y (14.94mi)	23.00mi	50.15mi	0.00	15.92
1/25/10		18,800y (10.68mi)	22.50mi	46.25mi	0.00	12.58
2/01/10	Y	19.525y (11.09mi)	00.00mi	45.00mi	0.00	11.35
2/08/10	Y	13,100y (7.44mi)	84.75mi	24.00mi	0.00	12.40
2/15/10
2/22/10

FAVORITE WORKOUTS

Swim: I love doing performance tests in the pool like we do at practice every Thursday. 
        Typically the set is repeat 100's (4 to 8 of them) on the 4 min's with an in-water start. 
        Occaisionally we will do 200's or broken 500's as well. I like these sets because they
        make me mentally stronger and help to increase that top-end speed.

Bike: Lately we have been riding in the foothills surrounding Golden, CO and the riding has 
         been amazing. We frequently do a big climb up Lookout Mtn. Rd. which gains over 
         1730ft (starting at about 6,100ft. elevation) in just 4.1 miles. The other day we climbed 
         it back-to-back 4-times!  

        Otherwise, I've been doing a lot of Crit-rides with the team lately to get experience for 
        draft-legal racing. I HATE it because I'm always getting dropped! It's really hard work, but 
        great experience!  

Run: I love track sets like mile-repeats (a set of 5-6) or repeat 1000's. I think they help my overall
        speed and act as an indicator to where my fitness level is. Also, I like weekly tempo runs 
        (typically a 10-12mile run with 4-8miles at tempo pace).