Fitness is earned through the commitment to hard work, hard work trumps all.

- Joel Filliol The definition of Hard Work; its not simply about running head on into a wall, more is more is more is better. Its about Intelligent Hard Work, Hard Work accompanied by a commitment to details, planning and execution. Simon Whitfield The Annual Training Plan (ATP) Use time and energy efficiently to achieve race/event/athletic goals o By determining your annual hours you can determine your weekly hours Divided into several periods, each with their own purpose o Prep prepare to train 4 weeks o Base develop basic abilities, emphasis on duration of workout 16 weeks o Build - develop advanced abilities, emphasizing intensity 16 to 18 weeks o Peak race like situations 2 weeks o Race rest and taper - 1 week o Transition recovery 1 to 4 weeks Each period is divided into 4 week training blocks Intensity and duration will be slowly increased as the training weeks go on Making a commitment to a detailed training plan will equal success Rest and nutrition is just as important as training hard Listen to your body