Training Plan weeks 1-4

(composed on paper 1-12-13)

1-12-13 D-day minus 544
PAY OFF BIKE (DUH!)

Determine how I want to carry gear
     - set minimal UL geal list
     - order bike bags (likely Porcelain Rocket)
     - continue to lighten and replace gear

Bladder or bottles? comfort v. capacity

Riding
Weeks 1-4

1. Bike Everywhere. Driving is not acceptable unless absolutely necessary, this includes biking to and      from the hospital in all weather conditions (that's what rain and cold weather gear are for) 
2. Minimum 300 miles per week, including work commute.
3. Once a week, find the biggest hill/mountain that's reasonably close and climb it as many times as possible (Newfound Gap is ok to only climb once)
4. Hit some single track and dirt to acclimate 

Diet/Lifestyle

1. QUIT SMOKING! No ifs, ands, or buts; just freaking quit
2. (daily) High carb/high protein diet: lots of pasta and meat, nuts, and fish. Avoid junk food. Alcohol no more than once a week .
3. (overnight or long rides) High fat/high calorie/low weight: Spam, trail mix, snickers, Mountain House, etc. 
4. Hydrate: use G system 1, 2, and 3 if financially feasible. Always have water handy. Restore electrolytes daily. Cut out soda and tea. Limit coffee to 1 a day max.