Wy's Top 10 List for Athletic Success

Somewhere around the 16-mile mark on the marathon of my first Ironman, I started making a mental list what I needed to do to improve. That mental list was more than just what I need to do better at the next IM, it was an "everything" list to improve the whole package. After the race, I sat down and made a plan, point-by-point, for how I was going to go about achieving those improvements. I hope you will find something helpful in my Top 10 list as well.

1] Quality above all else! Every single second of every single key workout MUST count.

- Increase my mental strength and focus

- Center myself prior to starting the workout

- Start with a clear goal firmly in mind

- Do key workouts solo

2] Recovery and rest MUST be of utmost importance!

- All recovery workouts must be *very* slow and *very* easy

- Eat proper and timely recovery meals

- Do not fight fatigue, find peace with taking days off

- Go to bed early, no more staying up late to finish things

- Don't skip naps and be flexible

3] Diet must be perfectly tuned to training stages, ie. when to reduce/increase fats, carbs, etc.

- Research everything I can find on sports nutrition

- Take a sports nutrition course

- Memorize TTB's seasonal nutrition guidelines

- Balance diet heavier on the caveman side

- Try new fuel strategies to prevent lack of fuel race day

- Practice back-up fuel plans incase of race day stomach rebellion

4] Stay healthy.

- Continue with daily Vitamin C and add Vitamin E

- Increase amount of alkaline foods into diet

- Maintain large amounts of fresh fruits, vegetables and lean proteins

- Increase fish intake

5] Before hitting any build periods, drop all excess weight.

- Start now!

- Dedication and discipline to points 3 & 4 will see that happen

6] Get full benefit out of winter strength program.

- Focus on quality and consistency

- Schedule no long races during lifting season

- Add a full core session a minimum of twice weekly

- Know what every lift is doing for every muscle and "see" it applied in the field

7] Continue to improve swimming.

- Focus on solid technique and form in every swim

- Increase time in the water

- Attend regular weekly masters classes without fail

8] Improve endurance and get stronger on the bike.

- Increase major LSD rides

- Add a steady diet of hills - big, long, steep hills

- Add occasional faster rides with roadies

- Add bike commuting 3-5 days per week? (currently 17 miles each way)

- Take some cycling courses for handling skills, technique, pack riding...

9] Increase run endurance and strength.

- Continue weekly LSD runs

- Add regular hill running

- Add occasional trail running

10] Stay focused, positive, motivated and mentally strong.

- No matter how minor, log daily positives and improvements

- Mentally replay daily positives right before sleeping

- Read "positives" journal every morning before getting out of bed

- Add 15-minute stretching session before starting each day

- Post notes galore throughout the house to remind me of my goals

- Keep it fun and be happy!