A Peek at a Training Week

Dan Shelley and Iron Wil

Coming down from back-to-back years training up to the big 140.6 can be tricky, so when the gurus at Vision Quest Coaching learned that Iron Wil wanted to get stronger and faster, lean out, and have a blast this year, they brought forward their balance master, Dan Shelley, to line it up.

USA swimming and cycling certified, Dan's coached 44 conference champions in the Big Ten, Ivy League, Michigan Intercollegiate Athletic Association and Midwest Conferences, as well as 14 All-Americans, 3 National Champions and 3 Olympians. He's been intregal to the success of the swim teams at Brown University and Penn State, and is currently the head swim coach at Lake Forest College in Illinois. The definition of an optimist, Dan's high energy, positive attitude and laid back style are the perfect compliments to the focus, drive and dicipline that landed him a 10:28 Ironman Swizerland PR. This year he'll guide Wil down the path to her goals one training week at a time, let's take a look:

"So far so good for Iron Wil in 2008. It's early in the season and this phase of training is primarily submax (aerobic) base work. Wil is doing a great job managing her workouts, and her body composition as well through a new nutrition plan. These first few weeks will provide a solid foundation for the higher intensity, race-specific workouts to follow. The more specific we can be mirroring her training with the efforts required in her "A" races, the better she will perform. Not having an ironman on the calendar this summer also gives us plenty of flexibility as we look to the first races of the season.

Next up: We will be running a full range of performance tests at Vision Quest in early March, which will allow us to most effectively plan workouts using appropriate wattage/power on the bike. We will take some time for early season stroke adjustments in the pool as well, and in a few weeks will start to shift gears with her training and up the intensity in all three disciplines. I know she is ready...are you? Look out 2008 triathlon season!!! Here comes a VQ supercharged Wil!!"

All new focus, all new balance, this will undoubtedly be a powerhouse team in 2008. Follow along with Wil's daily nutrition plan and training log by visiting her web site, and be sure to check back next week when we take a peek at one of Bolder's training weeks!