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Coach Patrick McCrann

As you plan for the off season one thing that you should have figured out is where you need to improve. What are you weaknesses and how are you going to improve them?

Trying to improve a weakness does not come easily or quickly so now is the time to start. The key to training your limiters is two-fold:

Break down the task at hand.
There is more to having great endurance than just pounding out the miles on the trainer and the swimming pool. Are you training at the optimal intensity? Make the workout Quality before Quantity. Endurance (for example) has 2 parts - being able to resist fatigue (pounding out the quality miles) and {\b efficiency}. How much of each pedal stroke is pushing the bike forward and how much is just moving your leg? If you are .001% more efficient per pedal
stroke x 90 RPM\'92s x 60 minutes in 1 hr. for a 5 hour bike leg. Thats a 27 % increase in efficiency! Well, there may be some fussy math in there but you get the point. If endurance is something you'92re working on you don't necessarily have to ride the trainer until11pm and swim until your whole body prunes. Instead, incorporate drills into your training.
Lots of drills.

Stay true to the grand plan.
Low intensity base training will most likely take up much of your training time in winter. So when training your limiter keep the intensity down! If you are working on your hill climbing, go easy. Find a hill with a low grade so you can work on your climbing pedal stroke, lift weights, etc. If you are having difficulty figuring out what your weaknesses and limiters are get a consultation. It will be worth it.

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