From The Window, Looking Forward

It's been a while since I wrote up any sort of update so here goes.

Right now, it's about three months since my last race in Wollongong, and about three months out from the next big dance on the agenda- smack-bang in the middle of the 'window of opportunity'. So time for some reflection and forward thinking about the goals for the next twelve months.

@USNAustralia Fuel for autumn hit my doorstep! Step 1 to a winter of hard work, the right #nutrtion. #triathlon #gym pic.twitter.com/hcJK3CAheV
— Steve Crossman (@crosso_s) April 16, 2014

Training has been very solid since the Gong. Settling into a good routine (of chopping wood and carrying water) and getting plenty of great AP10 group sessions in. This time last year I had pulled up stumps with a stress fracture that put me in quite a pickle over the winter! So, ticking lots of boxes this winter and getting it done!

Do what you've always done, and you'll get what you always got!

We've been busy pulling apart the swim and working with a strong focus on technique. Early days but it's going to pay dividends. Jordan Rapp wrote a great article recently regarding breaking through swim plateaus and getting to the next level. Some key elements, he wrote, were: to take the opportunities to swim with purpose; to swim with a group of people who push you, and; to swim with a good coach on deck to watch you swim (and throw pull buoys at you). To that end, couldn't be happier to have Alex on deck and the AP10 Team to swim with consistently!

Been plugging away on the bike and making progress; strength is improving and riding better. Looking forward to getting amongst it at a few local run events too to keep the run legs on top of things. The big goal for the winter is to improve across the board, and get stronger as next season will be long.

Pondering Yuko's situation on the ever surplising Saturday AP10 ride!

Epic runs with JT!

Strength and conditionning work! 

So, looking forward, here's what I have pencilled in..

Ironman 70.3 World Championships (September 7th, 2014): This is the first big goal, or 'A-Race'. Focus this winter will be preparing for this. Can't wait to toe the line with JP, Lou, Nick, Dan and the other 2000+ athletes!

Ironman 70.3 Port Macquarie - Australian Age-Group Championships (October 19th, 2014): Will head up to Port Mac for the first time to scout the course (for May) and take advantage of being in race shape.

Nepean Triathlon (October 26th, 2014): Had a lot of fun here last year and will go around again - should be a cracking pro field with an increase of prize money (again!).

TriHusky (Nov 10th, 2014): See how we go, but would like to do this again as it's always fun rolling through Husky. May end up being an and/or situation between Husky and Shepp, or Shepp and Callala.

Challenge Shepparton (November 16th, 2014): Had a great time last year down in Shepp at the 70.3 event. With the change in location to the bigger lake in town and a new course, it should be a good event by the Challenge Family. 

BREAK TIME! Will have a rest after Shepp and eat a few pies before rebuilding.

Husky Long Course (February, 2015): How can you resist the beauty of Jervis Bay. Always a great field, too. 

Wollongong (March, 2015): Bit of short course to keep the legs sharp! 

Challenge Bateman's Bay (March, 2015): Should be a tough race and great prep for the big one in May.

and lastly...

IRONMAN AUSTRALIA (May, 2015): YESSIR! Doing another Ironman has been on my mind. What better place, or time, than at Port Mac for the 30th anniversary of Ironman Australia, one of the toughest on the circuit. Goal - make it onto *the* video 

Quick stats:
2 - The number of beers it took to write this post.
0 - The number of times I moved from the lounge whilst writing this post.
0.5 - The number of slabs of Dark Chocolate consumed whilst writing this post.