At the beginning of the year, I looked back through my training journal and tried to decide where I could coax a bit more speed out of my soon to be 44 year old body. Two areas jumped out at me immediately. My weaknesses...... swimming and transitions. In most of my races I was generally dead on in predicting my bike and run splits. My swim splits were ALWAYS slower than I would have anticipated. I also noticed, when comparing my times to those around me, my transitions were generally slower. Last year I made a small step in the right direction to lower my transition time by investing in speed laces. Still, I realized there was definitely some room for improvement. I plan to actually PRACTICE transitions this year. I may also invest in a pair of triathlon cycling shoes to speed up the lengthy, but necessary, process of tightening of my road shoes.
With the goal in mind of knocking a few more minutes of my times, it became evident I could really get some bang for my training time buck in the pool. I began a diligent training plan by reviewing my training for last year's St. Anthony's triathlon. I had projected a swim time of around 38 minutes for the 1500 meter swim, I actually finished in about 41 1/2 minutes. While the current was a factor, a bigger factor was lack of significant preparation with longer swims. I had only done 3 continuous swims longer than 1000 meters. This left me with less confidence for the distance than I would have liked. So this year after six weeks of short, hard interval work I plan on doing, at the MINIMUM, 1 longer swim every week up until race week when I will taper.
I am also engaging in an early swim focused training plan. Meaning more swimming early in my preparation when the weather is colder and less amenable to running / riding outside. So far the plan appears to be paying dividends. I swam a 200 yard PR this week smashing my best swim time for the distance by a whopping 19 seconds! My 100 repeats have also been consistently faster. Right now I am keeping the workouts to around 1200 yards, but I plan on increasing them in the coming weeks.
One of the things I like least about winter is running on the treadmill, ughhhhh. As luck would have it, I am always engaged in a search for a better gym and I happened to find one close to my job that has, *GASP*, an indoor track (it actually has 2). Now at least once a week I take my lunch break by running in circles for 30 minutes or so. This has proved to be a great incentive to get out there and run!
Other stuff.....
About a year ago I purchased an Elite Real Axiom trainer for the bike. I have been using it diligently since it got cold and next blog will feature a full review.....
I hope the new (and cold, BRRRRR) year finds everyone happy and in shape.
Peace and keep training.....
Rob
Saturday, January 24, 2009
Wednesday, January 14, 2009
Happy New Year, yada yada yada
I'm back from a long holiday induced daze. The holidays provided their usual ups and downs. On the upside, being in Florida with 75 degree weather everyday made for a wonderful experience. On the downside, having to return to the low 30's and freezing wind and rain was not so great. On the upside, I did manage to get in some quality runs in the nice weather, on the downside, I managed to sabotage most of it by eating like a starving man. But enough about last year 2009 is underway! I am committed to working on my weakness, and that means a lot more SWIMMING!
I have already started that process by hitting the pool and establishing some benchmarks for this season. I also went back to last years data and was pleasantly surprised to note that I am swimming faster this year if only marginally. One bright spot was my fastest swims, while not consistent, were noticeably faster than last year. If I can just combine that top end speed with some endurance it will be an altogether better swimming experience this year.
From a spectating standpoint, this looks to be one of the most exciting years to watch cycling as well. With the rise of the Schlecks, Basso, Sastre, Cunego and the return of Armstrong, not to mention the removal of many chemically assisted riders, the racing should be wide open. I for one can't wait to watch the Giro, as it could be one of the most exciting of all time.
Speaking of excitement, if you need some video adrenaline, check out the helmet cam video of two mountain bikers on steephill.tv . If you want to know what real downhill excitement looks like this video will give you a good idea. The Stella Artois commercial is pretty funny too.
Since I'm not important enough to hold a press conference, I just announce my major objects of the year to whoever happens to be reading. I encourage you all to join me in training and, if you feel so moved, join me in some of these races as well.
Columbia Olympic Distance triathlon May 17th,2009
Goal: Sub 40 minute swim
This is a hilly race so I think cracking the 3 hour mark probably won't happen in this race. I'll look for something flatter later in the year to achieve that goal.
Tri-to-Win Sprint Triathlon June 21st, 2009
Goal: PR
I need to go sub 1:27:29. My best chance to improve will be my swim and transition times. I plan on devoting a fair amount of time to each. With luck my bike will be a bit better and my run at least as good.
Wednesday night training race series.
I NEED to get into the top ten this season. My best was twelth last year. I'll take a short break after the Tri-to -Win to focus on the bike. Hopefully this pushes me into form.
End of season: 1/2 marathon and century
I will try to improve on last years 1st ever 1/2 marathon by doing the Parks 1/2 again. On a lighter note I will train with my wife for the Seagull century, just for fun.
Misc...
I usually do some early season racing just to get an idea of my form prior to my first big race (this year it's Columbia) so don't be surprised to see a duathlon or a bike race pop onto the schedule in March or April.
Random thoughts:
I'm going to Vegas at the end of March, is there anywhere to ride a bike out there?
I hope the new year has started off well for everyone, now get out there and get in shape!
Peace and keep training
Rob
I have already started that process by hitting the pool and establishing some benchmarks for this season. I also went back to last years data and was pleasantly surprised to note that I am swimming faster this year if only marginally. One bright spot was my fastest swims, while not consistent, were noticeably faster than last year. If I can just combine that top end speed with some endurance it will be an altogether better swimming experience this year.
From a spectating standpoint, this looks to be one of the most exciting years to watch cycling as well. With the rise of the Schlecks, Basso, Sastre, Cunego and the return of Armstrong, not to mention the removal of many chemically assisted riders, the racing should be wide open. I for one can't wait to watch the Giro, as it could be one of the most exciting of all time.
Speaking of excitement, if you need some video adrenaline, check out the helmet cam video of two mountain bikers on steephill.tv . If you want to know what real downhill excitement looks like this video will give you a good idea. The Stella Artois commercial is pretty funny too.
Since I'm not important enough to hold a press conference, I just announce my major objects of the year to whoever happens to be reading. I encourage you all to join me in training and, if you feel so moved, join me in some of these races as well.
Columbia Olympic Distance triathlon May 17th,2009
Goal: Sub 40 minute swim
This is a hilly race so I think cracking the 3 hour mark probably won't happen in this race. I'll look for something flatter later in the year to achieve that goal.
Tri-to-Win Sprint Triathlon June 21st, 2009
Goal: PR
I need to go sub 1:27:29. My best chance to improve will be my swim and transition times. I plan on devoting a fair amount of time to each. With luck my bike will be a bit better and my run at least as good.
Wednesday night training race series.
I NEED to get into the top ten this season. My best was twelth last year. I'll take a short break after the Tri-to -Win to focus on the bike. Hopefully this pushes me into form.
End of season: 1/2 marathon and century
I will try to improve on last years 1st ever 1/2 marathon by doing the Parks 1/2 again. On a lighter note I will train with my wife for the Seagull century, just for fun.
Misc...
I usually do some early season racing just to get an idea of my form prior to my first big race (this year it's Columbia) so don't be surprised to see a duathlon or a bike race pop onto the schedule in March or April.
Random thoughts:
I'm going to Vegas at the end of March, is there anywhere to ride a bike out there?
I hope the new year has started off well for everyone, now get out there and get in shape!
Peace and keep training
Rob
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