Ok, as most of my friends and training partners know, I have a small problem letting up on the intensity and following the directions of my very wise and smart coach during the winter season. He will certainly tell you I can be frustrating (and he will likely add annoying into the mix as well) at times. Why? Because I tend to overtrain, do too much. Ride too long, and not at my endurance pace.  I am famous for doing what have become known as winter-time “Kelley add-ons” . Basically, with “Kelley add-ons”,  I add additional workouts (usually outdoors)  onto my own already prescribed training sessions. Like running (A great addicting cross-training activity. I work on a campus with a beautiful trail run and great quiet roads for an afternoon run). But I can also be lazy too, especially when told to ride the trainer indoors, which I HATE and will often skip if I can. There is nothing worse that riding endurance pace in your living room. Alone. I have tried reading a book while riding, but I get distracted. I have tried watching TV, but alas, my wattage drops down to 20 Watts as I become enthralled in the movie. I can listen to my iPod but on occasion the ear-piece cord gets wrapped around my knee and gets flung off and hits the ground.  The problem is that I need to be near people and  I’ve convinced myself that I need to be outside for me to do what I should and for the workout to be beneficial. But this year, I am going to try and be good. I am going to follow directions and tell my coach about what I need/feel in a workout so that I can be more effective in those workouts. My usual MO is to just look at what I am supposed to do, do that and THEN my own thing on top of it or mix the two together.  Or I might go on a ride I know is too difficult for me this time of year, just because I want to see if I can do it. This winter season, my goal is to stick to the plan. So far the communication thing is working better. Giving feedback helps a coach know what I am doing well on and what I am not.

So, I am riding outside (and inside) on the weekend and putting some good endurance miles in with the local Philly crew. Ahhh, chatting with peeps and riding the bike, nothing better.  Makes the workout fly by. But also,  and just as importantly, I am learning to pay more attn to my own watts and not being sucked into the group’s mentality if that mentality is to go hard and crush it (this is hard for me NOT to overdo it). This has been key for me. I have to remind myself no “Kelley Add-ons”. If I really knew better, I wouldn’t need a coach. Yeah, right -  trust me, I need one! With turning over this new leaf, I have been more upfront with my coach about the incorporation of running into the workout, and have been good about getting on the trainer. I must admit, though, I’ve been thinking about the fun I will have as the winter season intervals start up and I get to do my favorite sprintervals. But for right now, it’s put on the winter gear and head out (or stay inside), having fun riding easy endurance miles.  This winter I’m making sure this grasshopper doesn’t get a case of burnout before the season start bc she does too much and doesn’t rest enough. The winter off-season training is about building a good base and fitness (as well as resting up and taking good care of yourself) for next year so you can come into the race season strong. Overdoing it will leave me with a disappointing start and possibly poor REST of the season too .

Thanks for reading!