Specific Athletic Goals for 2011

This entry is in two parts: Long Term Goals and a sequel outlining my Specific Athletic Goals for 2011.

Swimming:

  • Figure out how I am going to fit more swimming into my new life as a working person. I need to find my love of swimming again.
  • No swimming with the purpose of building fitness, only swimming with the purpose of being a better swimmer.

Running:

  • Twice I need to put a 6 week focus on MAF running and aim for high frequency. Learn what this does to MAF pace.
  • Run a fast marathon.
    • I feel like 7 minute miles is a rough estimate for the prerequisite I’ve estimated for Kona qualification. This will be a rough target for the year however race-day target pace will be based on evidence in training and not what I want to do.

I’m unsure of what the “minimum” is when I’ve got the MAF focus. Perhaps 30 minutes for 3 weeks immediately into 40 minutes for 3 weeks. Or 7.5kms for 3 weeks into 10kms for 3 weeks Those seem challenging yet appropriate. Keep track of MAF pace throughout this kind of training as well as through less focused training. I don’t believe I have graduated from MAF training on the run yet.

Otherwise I hope to execute a balanced run program. Be a balanced runner. 1x weekly endurance focused run, 1x intervals session with focus on 400m-1000m VO2max intervals with perfect form, 1x progression run or general tempo run designed for experience at marathon pace. During specific prep phases include a hills run where I run fast on ups and on downs (to eccentrically load the muscles and develop leg strength) plus additional easy runs (to get miles).

Cycling:

  • Learn to really race bikes.
  • Switch clubs so I have people to train on the road with and race as much as I possibly can. This means that this is the focus for May-August.

Triathlon:

  • Don’t miss out on an entire season to gain some experience racing. That would be silly, so I need to race, and 70.3 seems like the appropriate distance.

An Aside:I am no longer convinced that I tapered ideally for the bike for Ironman. When I rode my best bike splits relative to my fitness (Chinook 2009 and GWN 2010) I had not been as bike-rested as I was for Ironman and Calgary 70.3. This makes me think I should probably try to design a slightly different protocol. For example I rode a pretty serious ride two days out from GWN, long stretches above IMeffort. I think the reason is this: I have such a hard time getting actually sore from cycling using the kind of protocol I used this past year that I can work on fitness so well on the bike that as soon as I stop riding I start to loose it. There’s minimal rest required with the method of training I employed this past year. If I were training with a balanced program and loading up on muscular fatigue then perhaps I’d need to taper but if I’m not training hard, just riding a lot then I don’t need to taper from it. We’ll see next year as I intend to train with more intensity on the bike, I may well find that I need to taper on the bike to perform well.

I should be able to learn quite a bit about cycling and cycle tapering by racing bikes and doing a half Ironman without a bike taper. I may squeeze in a few short course races as well depending on how they fit in alongside bike racing. I think they’d help maintain and develop skills in mentally focusing at max steady state effort instead of cycling which will be far more strategic next year. Some power and HR data from Olympic distance racing would probably be valuable in planning future training. If I decide to do it it would have to fit into a schedule with a few specific prep run-workouts and about 3 days of unloaded training so I could actually perform well. Weekends quickly get busy in the summer, so I don’t know exactly how this will fit, the ATA schedule is not confirmed anyhow.

Season plans:

As soon as the Achilles allows – get in the pool. Start knocking down 10km weeks. Figure out how to make it fit. Figure out how to stay focused. Figure out how to love it again. If I start hating it I need to change something to make it work again. Think about swimming primary goal for swimming is getting to the pool with motivation. This needs to continue throughout the year.

Cycling through the winter.

Indoor training 2 or 3 sessions per week. Ride as much as I want to, no pressure to “get workouts in” until May.

Running until Christmas – just get back into it

starting in January:

  • 3 weeks balanced program
  • 1 week reduced balanced program
  • 6 weeks MAF focus
  • 1 week reduced balanced program
  • 3 weeks push balanced program
  • 3 weeks taper to Marathon including 10mile race.

MAF tests bi-weekly throughout

Run focus finishes with Vancouver Marathon on May 1

May – train like a maniac on the bike, long easy miles transition into balanced intensity high mileage.

Running stays balanced and easy recovery from Marathon, no rush to get run fit again keeps the pressure down.

Early June – Oliver Half Ironman

Minimal taper on bike to see how that works, I need to log the TT time though to make sure I’m ready to put out power in that position as not doing so was a recipe for disaster at Chinook 2010 on the bike leg. I’d mostly rely on residual run fitness from marathon prep, 5 weeks later is late enough to race again but it’s not really enough time to put in a good training block after the marathon. My 2009 marathon showed me that it will take a while to get my run legs back. No pressure on race day, set my sights high and just race. Love the sport and have fun. I’m not trying to benchmark or gauge progression or test a strategy, I’m just racing. It will probably be a season highlight.

June-July-August. Race bikes whenever possible. Go backpacking a couple times. Perhaps fit in a bike-tour with trailer for a few days. Minimal structured training except to fit in specific prep to race well at Bowness Stage Race, Road Provincial Championships and LaPierre Stage Race in August. If I’m feeling interested, race a late summer olympic distance triathlon. Help out friends training for IMCanada by accompanying them on their long rides when possible.

Run three times/week bi-weekly long run.

Cyclocross continues in the fall as entertainment and I don’t worry about my bike fitness. I let it fade and try to reap the rewards with some racing. This probably means I should move my long run to midweek in the fall so I can do a bit more horsing around on the ‘cross bike on the weekends.

Running – Begin focus again in September 2011

  • 6 weeks MAF focus with weekly cross country race.
  • 1 week reduced balanced program
  • 3 weeks push balanced program
  • 3 weeks taper to Marathon.

Marathon in Nevada on November 20. Choose either a fast one or a really challenging hilly one depending on how the spring marathon goes. Both options exist on the same weekend, I can of course wait until after the spring marathon to decide which one I’d rather do, if I choose hills the training will of course have to reflect this choice.

Mesquite Marathon

Spring Marathon – in the city.

Vancouver Marathon

Fall Marathon – in the desert.

Sneak Peak at Ironman Attempt #2 – 2012

Take a break until Christmas and then begin structured training in January 2012 for Ironman. At which point I’ll almost certainly be a better runner. Hopefully I’ll be a more confident runner. I’ll almost certainly be a better cyclist. I’ll have a season of training with a power-meter and will have a pretty good idea about training with it in the lead-up to IM. Listening to Gordo talk about this and seeing how many people raced Kona with them has me almost convinced that there is cause and effect. It can’t be just the fact that people think they need then when they’re so widespread at the top level yet still not cheap.

Options include: Cozumel in November (AZ is similar time but I’d rather go to Mexico if I choose a late-season race), Coeur d’Alene in June, St George in April, or potentially Ironman Canada or Wisconsin at the end of the summer or potentially Brazil in late May. Brazil and Cozumel would be the faster races. We’ll presume that Cozumel will be just as competitive as everything else by that point in time. I can’t see how anything can stay stay non-competitive with people wanting to get to Kona, the first year has got to be a fluke.

I don’t know if it’s an advantage or disadvantage for me to choose a tough race or a faster and easier race. My instinct is that I shouldn’t choose a tough run course (StG is a bad idea). Choosing a hard bike course like Wisconsin seems like the strategic option, but all those rolling hills could thrash me just as much as anyone else, there isn’t really a safe bet. Wisconsin also qualifies for an entire year later which is kinda cool. I also might have the opportunity to run Boston the following spring if this marathon game is successful. If I qualified I think I’d like to do it, it would be really fun, that puts the earliest I would be ready to try Ironman well into August because I presume I’d be training to run well in Boston. I think Wisconsin becomes the preference although the financial cost of that doing that one is pretty high, it probably needs to be weighed pros/cons against Ironman Canada in more detail, but I’ve got almost a year before I’d have to sign up. Unfortunately I need to decide on which race to do before I can hear first-hand stories about Cozumel from Stefan.

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