Team,
Some time ago, you set a goal and made a promise to yourself… Ironman in 2010. Well, the champagne has popped, the ball has dropped, and 2010 is here. Get ready: Vineman is just 207 days away and Ironman Canada is in 236 days!

New Year’s is a time of resolution-making and goal-setting. As you lay out your plan for 2010, here are six resolutions to keep in mind.

1. Resolve to be CONSISTENT in your training… the steady buildup of strength and endurance is what will get you to the finish line.

2. Resolve to be SMART with your recovery… Pay attention to how your body reacts to the stresses of workouts and life. Your body only gets stronger in recovery, so be sure to take advantage of recovery time.

3. Resolve to EAT WELL during the year. It’s easy to believe that since you’re training for an Ironman, you can eat whatever you want. For a few of you, this may be true. For most of us, it isn’t.

4. Resolve to keep STRENGTH TRAINING in your workout routine… Strength training prevents injuries, improves economy of motion, and increases your aerobic capacity. Don’t skip it!

5. Resolve to keep THE CAUSE in your mind. It’s easy to forget, in the heat of Ironman training, that you’re not just doing this for yourself. Remember your honorees, and more importantly, the thousands of patients around the world who are battling blood cancer, and hoping for a cure.

6. Resolve to be an active part of THE TEAM. Most Ironman athletes train alone. It’s a long and solitary journey. You’ve chosen to train with a team - and that is your advantage. Support your teammates, and lean on them when you need support.

Because we know you’ve missed your teammates and coaches over the past few weeks, we jump right back into it with an IMMERSION WEEK: three coached workouts!

* Wed: Coached Swim @ Burgess park pool - 6:45 PM.

* Sat: Coached Spinerval @ Foothill College - 8:00 AM… Bring your trainer, bike, and run gear - and nutrition/hydration for a 4 hour workout of spinning, running and strength - oh my!

* Sun: Coached Swim/Bike @ Gunderson - 8:00 AM… Bring your swim gear and your bikes as we will transition quickly to a 30 mile ride.
Recommitment happens this week. More details will follow from Franny and your mentors. Next phase of the calendar will be sent out on Friday.

Happy New Year! And welcome to 2010… the year of YOUR Ironman.

Your coaches,
Ann, Ron and Dan