The BOTTOM line

OK, you love your sport and are motivated to improve, but with so many possible training methods and 'experts', what can you do? Well, here is what WOW thinks. 
First, understand what training does to your body Learn the physiology of the sport. Know how your engine works. This will help you critically evaluate the disparate training ideas that are thrown your way.
Next, examine and learn the biomechanical principles that must be obeyed for performance success. How do you maximize the efficiency of transfer of your engine power to performance velocity? There is no endurance sport that does not place a premium on good technique.
Finally, keep a record of what you do! Use a notebook and pencil, or a fancy computer program, but make yourself accountable to both the training you do in pursuit of your performance goals, and the results. If you do this, eventually you will have arrived at your own personal prescription for success, built from solid general principles, but fine tuned to your personal characteristics. 'Success' will vary for each of you in absolute terms; completing a 10k, a new personal best, a city championship, or maybe a world veteran's record! But it all feels the same to the person who establishes the goal, develops a plan, and works diligently to achieve it! Then you can tell us about it on the WOWBlogsite!