Posts Member

Hey

Great post and a great idea.
I have been on my own trying to do just that. Determine wht my goals are for 2006 and how to achieve them.

I know what the goal is but i am still not real certain on how to get there.

Overall goal.
IM wisconsin - an 11 hr finish.

over the winter months.
Swim: faster swim times.
How? swim more often and work on technique

Bike: build leg strength
how? lift weights all winter and bike and use the traiiner and spinervals often.

My plan is to do 2 fall marathons (baltimore and marine corp) and a 50miler in nov.
I plan to lift weights hard from nov thru feb.
Starting march i plan to start training for some 1/2's ( i have about 4 picked out) and race them thru june.
Then from june to sept concentrate on ironman training. Long rides.

Id like to swim faster in 2006, bike as strong or stronger .

Linda

Posts Member

2006 will be a bit of a break year for me. I've been planning this as a "light" year anyway.

I'll do some sprints 'cause I am additcted to racing triathlon. But I am going to make my focus races the Pike's Peak Ascent (likely not the marathon) and an ITT in Indiana. (A great cycling state by the way - if you haven't seen it you should rent the movie "Breaking Away" I believe Outside Magazine rated it as one their favs).

My single goal in '06 is to crush as many 'pure cyclists' as possible in the ITT. To rub it in, I may run the course backward after I finish, HAahhaha.

Posts Member

Linda and others.

There is a lot of info on this trifuel form to help you. Devote some time to reading the replies. Many of the questions you may have on running, swimming and biking have been explained, along with recommendations on how to attain your goals. Things like "How do I get faster in the run, How do I swim better etc.." There has been some good information provided throughout the theads, just search, learn and make a plan. After you have a plan figured out, ask the forum for refinements and suggestions. Detailed requests are preferable. There are many people here that are VERY knowledgable (e.g., Ken Mierke, George Park).

Second, the internet is unbeleivable for it's wealth of knowledge. Google questions and READ the info out there. Many pages have step by step procedures of what you need to do to attain something like a 1/2 marathon run or full marathon, even your first IM. Read them, study them, adapt them to your life style and if you still have questions (specific questions), ask people on the forum that have completed what you want to attain. Everyone here is willing to help I find, and they are VERY supportive.

Remember most importantly that once you start a plan STICK TO IT!! The Triathlete's Training Bible by Joe Friel is amazing for setting and attaining goals; a very recommended read. I find that in it's broad explanations it is helpful not just for Tris but for life as well.

Plan and work the plan. Talk to friends and people that have completed what you want to complete and ask them how THEY did it.

Hope this helps
BBB

Posts Member

I use riding around town as either regular workouts (base stuff) or I will incorporate hill and intervals into bike use for longer, errand trips. If I go for say a 10km ride to get something from the store on my way home I will do an interval or two (whatever). I have read that even a short burst of HR >80% is good for you. Other than that I just use my morning and afternoon home commutes as training. I structure the hills as bursts of speed. At the top I feel like crap, then take it easy and maybe do one on straights after I recover. There is definite improvement that happens over time. Consistancy in doing this each day is not necessary, I don't think.

There was an article I read in roadbike rider by Coach Dean Golich that said to get the max use of any ride every interval should be ridden as hard as you can. What’s more, he doesn’t want you to ride a 3-minute interval at a steady high pace, calculating how hard to push so you can last the distance. No such luck. Instead, he wants you to start the interval with a sprint and hang on for all you’re worth. “Don’t pace yourself,� says Golich. “Start each interval flat out. You’ll be struggling at the end, but that’s okay. That’s when you get the adaptation.� Golich likes to invoke the “30 miles per hour rule� which states that if you never go 30 mph, you’ll never go 30 mph. Put another way, if you don’t train at race intensities, you won’t be able to go that fast in a race. Don’t expect to do well at your goal pace, whether it’s 30, 25 or 20 mph, if you consistently train at lower speeds. If your goal is 25 mph in a time trial, start your interval with a hard charge off the line, then do your best to hold that pace. As you get tired, your speed will decrease but your effort won’t. “If you do intervals this way, next week or next month you’ll be able to hold the speed longer,� says Golich. “You’ll feel fatigue but it will be temporary. It isn’t overtraining, so tough it out.�

I guess use all times on the bike as a workout. Devise a way to MAKE it work for your benefit. It all boils down to how bad do you want things I guess.

About the swim and run, there are lots of web pages and threads here.
BBB

Posts Member

Thanks BBB, I'll try some of that. I have been reading the threads here on running and swimming and I have sport specific books on both since they are so new to me. I don't have the Triathletes Training Bible yet, but I'm going to try and pick it up this weekend. I haven't really been doing any specific training for the bike this year because I really, really, really needed to work on the swim and running. I know that I'm a work horse on the bike and can get it done. But now I would like to improve that as well.

Thanks again,

Lisa

Posts Member

aim: IMC 2 hrs faster than this year.
how: haven't completely worked that out yet, but it will involve pain.

Geoff

354 days to Ironman Canada 2006..

Posts Member

Well this year isn't over yet.
After IM Florida I will be light for a few weeks then I will be prepping for

"THE GOOFY CHALLENGE + 5k", the Disney 1/2, 5k, and full marathon th start my year off.

The NJ marathon in April, and maybe NYC Marathon if I can get into it next Fall.

I will be doing some time on the bike trainer in the winter and some weights.

I will keep up the running during the winter and do my pool work too.

I am going to see how the 'ChesapekeMan' Iron Distance fits into my schedule next fall as my "A" race.

I will do the usual assortment of 5k's, 10k's 5 milers etc, and sprint and olympic tri's too.

Keeping fit, having fun :D

Posts Member

First marathon this fall.
First IM - IMWI 2006.

Posts Member

Well, this is day number 10 of virtually zero activity since IMC. I did manage to spin for just under an hour after work. Didn't shift outta the big ring....hell, didn't shift out of the 23 in the back either! :-) ....so I've had time to think....A LOT over the last week since IMC.

Overall Goal: A completely executed race plan at IM-CdA (and if needed) IM-Wisco.

Swim Goal: Become a true IM'er in the pool this winter. Back stroke is tolerable, as is fly, but my breast stroke is a JOKE! I swim some real swimmers early on Wednesday mornings. I would like to be able to hang with them a bit better. IM-CdA swim goal. On the bike in under 1hr.

Bike: Ride with the Hutch's lads (wicked fast group ride here in Bend) much more...possibly beginning in January if the weather permits this year. IM-CdA: sub 5:15 bike split.

Run Goal: 3:20 marathon at IM-CdA....all goes back to a completely executed race plan.

How: Build a plan built on two big 20 week blocks based on a solid week schedule and repeat repeat repeat repeat repeat repeat... :-)

- Jeff

Posts Member

I wanted to start this cause I see a lot of people on this thread asking how to improve. It was hopes that with the "how" it would spawn some ideas and the goals would allow people a concrete view of what can be attained, or at least what others in their endurance, sex and age level are planning. Additionally, we can keep each other on goal by asking questions throughout the year to see how progress is going.

Remember, once you set a goal you should write it down then tell people about it. That way you sort of commit yourself to it eh? :)
BBB

Posts Member

I got this from the IMLive web page in the tips section. Thought it might help some in their goals for next year. The full article is at:

http://vnews.ironmanlive.com/vnews/topstories/1126197250

BBB

1. The down time after your last race is critical. All athletes need some unstructured time to decondition the body, and allow a mental break from the constant focus on racing and training (family members and/or partners will love this). Allow for complete recovery/ regeneration, and insert some alternative types of training that will improve your general fitness level.

2. Have a look at what went well and what didn’t go well with the 2005 season. This could be any aspect of your training and/or racing. I find that many athletes will set goals- but often neglect taking a comprehensive look at what areas need improvement. Those areas could include: defining a weakness, setting up training cycles, diet issues, fueling while training, or figuring out whether your early season races better than your later season races. Sometimes it helps to even consult with a coach to go over some of these areas as you lay out your 2006 season.

3. Set three to four goals for the 2006 season. One should be that “Pie in the sky� goal. The other goals should be more easily attainable, with each goal building on the next. Goals can be for racing or some aspect of training.

4. If you design your own training, make sure you change things up as you start to design the training for 2006. It doesn’t have to be a large change, but just something that will stimulate a different type of physiological response.

5. Most of all, don’t train right through the off season at the same level you’re at right now. The body works and responds to cycles, so the recovery week and off-season break allows for the cycle to dip down before starting back up again.

Posts Member

Was about to bring back some of the grief I was getting from you guys for my bench pressing workout! (for those that remember, I was benching 300 pounds 13 times...BUT since then, I've stopped maxing out and only lift light weight a bunch of times to get defined). I've actually been thinking about this next year and...well here it goes.

1. Compete in at least 4 tris next year. At least one will be Olympic distance (depending on how well I do with the Sprint, I may stop doing those and focus on Olympic). ID'd A,B, & C races
2. Get my run and bike up to 1/2 IM distances individually (currently I can run 8 miles before I'm totally whipped and can bike 30 miles on a stationary before my butt feels like I was paddled!) No Change
3. Get my swim up to the Full IM distance. Currently I can swim 1.5 miles without taking any break what-so-ever, but it's a pool swim. Completed (90 min)
4. Get my weight down to 210 lbs. I started at 260 and am now at 235, but my weight loss has severly leveled out. So if I can loose what I lost this year again next year, I'll be at my 210 lbs. Down to 225
5. Get to a LOOSE size 34 pants (started at size 40, and currently wear a size 36). Down to 35s

If I don't get the above accomplished, I'll be dissappointed. Below are my additional goals.
1. Compete in the Duke Liver Center 1/2 IM at the END of next season (it was held 9/11 this year).
2. Get my weight down to 200 lbs
3. Get to a size 32 waist.
4. Get my individual run and bike segment(s) up to full IM distance.
5. After I buy my new bike in November (probably a Giant OCR2)....not get bitten by the "upgrade" bug! (i.e. keep it for a few years;))Bought a Giant TCR2

September 12th was original date for setting goals
November 11th updates are in "Red"

Posts Member

A few goals for 2006:

Do 2 1/2 IM races: Pacific Crest (definitely) and Black Diamond (something in August/September), under 6:30.
Swimming - work on stroke technique - bilateral breathing, hip rotation, elbows. Get 100y time under 1:30.
Biking - hills! get comfortable with aerobars, and lots of time in the saddle. I'd like to do a few centuries, maybe RAMROD if I'm feeling ambitious.
Running - work on stride, increase turnover. hills! Get average speed under 9 minutes.
Conditioning - core core core core

Just a few things to work on.....

Posts Member

2006 Goals- the 2005 tri season has ended for me. There are a few races that are for sure for next year but a full evaluation of 2005 has yet to be completed. The spouse and I did IM-Az in April and an IM distance race a couple of weeks ago. In between we did 4-5 run races and five triathlons of various lengths. The spouse did great and I even had some improved times at a few races. Didn't get hurt and had lots of fun training and racing with friends and long time acquaintances.
I guess there will be plenty of time to set some realistic goals but for me the most important
goal is to continue to love the training, lifestyle and the sense of accomplishment.

Posts Member

2006 Goals

Well my first attempt at tri's went up in a fiery blaze of glory (Injuries stiffled any attempts this season). So here are my goals for next year.

1. Complete my first Tri.
2. There is a series sponsored around here that consists of 8 races throughout the summer. I plan to compete in all 8 sprints.
3. Improve my swim to the Oly/International distance in training.

Ultimate goal: Complete either an International, Olympic, or 1/2 IM.

Posts Member

Here are the main goals:

1) Finish my first marathon on January 8 in Orlando.
2) Finish another half-ironman, probably either High Cliff in Appleton, WI or Spirit of Racine.
3) Finish Ironman Wisconsin (my first) on September 10.
4) Raise some money for a local charity, Tri-ing for Children's, along the way.
5) Not to lose sight of the fact that all of this should be fun!

It should be quite a year.

Posts Member

So I guess I don't have to train to get faster. I just need to get older?? :eek:

Posts Member

Yeah, it's a war of attrition.

I should be competitive...

by the time I hit the 70-75 age group.

Posts Member

I've got a few goals for the 2006 season.
SWIM: knock off a few minutes, hopefully get my 1500m to about 25-26min. Currently at 28.
Obviously my swim is lacking, but I'm working on it.

BIKE: Consistancy. Get out every day that is plan and put in the miles.

RUN: More consistancy. I think that my bike leg is only as good as my run leg, so I need build my endurance as well as work on speed. Currently running a 43 min 10k, but that is during an olympic tri. I don't know what my sole 10k speed is.

First Half IM in March. Under 5 hours? That what I am shooting for. I think I can do it, but the consistancy listed above will be the telling sign.

Take my Olympic distance time down to 2:15. Currently 2:22.

Work towards an Ironman in 2007. Either Coeur d'Alene or Germany.

Posts Member

Mine is really a 2 year plan, since my next IM will be IMC in 07, unless I decide to sign up for Florida next Nov.

1. Stay uninjured !!!! This has been hard for me. I have gone through several stress fractures and other various injuries in the past couple of years. I actually started Tri's as a way to cross train and still compete after a couple of failed marathons.

2. Cut 3:15.00 off my IM time. Yes that is 3 HOURS not minutes. . Before you say "no way" , it's totally attainable( I hope, in my mind at least it is). My first IM I really was only concerned with finishing and feeling good. Prior to this I had only done sprints, of course had done marathons too. Other than stomach issues at the beginning of the run I felt awesome. Now that I know how to pace myself and what to expect, this is what I need to do (did a 14:28) :

* cut 1 1/2 hr off the bike. I really should be able to do this with some more training. I just started cycling a year ago (REALLY cycling, my first 2 seasons of sprint tris was done on a mountain bike. Will do more hill work , and more riding in general. Did like a 6:58 pretty slow.
* cut 1 1/2 of the marathon - did a 6 hour marathon. Of course I walked the first 3 miles because of the stomach problems, but no excuse. Should have been able to hit the 4:30 :mad:
* cut 11 min off the swim - this will put me just under an hour. If I swam more than 1-2 days a week and begin training more than a month and a half out, this should be no problem (the new endless pool should help with this )
* 5 min off the transition- one of them was 8 min, the other was 5. This needs to come down.

IF I can do this then I stand a chance of qualifying for Hawaii.....of course if I wait one more year I age up ..ohh there is a thought :) Slowest qualifying woman in 35-39 was a 11:16.

3. Plan to do a couple of marathons in 06. One in January and one May. Will probably do Pacific Crest 1/2 (June) and maybe a sprint or 2.

4. Drop 10 more pounds. I HATED having to get on that scale at check in.

I've got a lot of work in front of me.

Posts Member

After completing the Montreal demi Esprit (1/2IM) I emailed my friends telling them that "I completed Montreal's half Triathlon" instead of writting 1/2 IM, thus it is pretty obvious that in my mind the Ironman is __THE__ distance. Unfortunately, work schedule will be quite hectic next year (good from a professional point of view, bad for the sport) so I had to descope my initial goal to give a try at IM this year.

Main goal
Complete Montreal's demi Esprit in 6H15 instead of 6H44.

Swim goal
I took some swim lessons in May but my first Tri season started and I had to stick with breast stroke (yes even during the Montreal event), this year I have to master freestyle because I do not want again to be the last one out of the olympic bassin.

Bike goal
Gain leg strength in order to go from 27km/h avg speed to 33km/h
Of course I keep my trusted crappy bike otherwyse it would be to easy.

Run goal
Improve it in order to reach 12km/h avg speed.

And of course to have fun :)

Posts Member

I am mentally training for my first Ironman right now and I have just hired myself a coach to slow me down. I train way to fast and I want to be an Ironman bad. My goals are simliar to the other Ironmike. Drop my swim by 2 min. for my half and bust my butt to get these legs stronger to get my bike faster and have some legs left for my strong point and that is the run. My Half Iron will drop more than a 1/2 an hour and I want my Ironman Canada to be successful. My main goal is slow and strong!!!!!!!!!

Posts Member

This is a great post!

My MAIN off season objective: Not come up 28 sec. short of a Kona slot!!

To do this...I have been planning since...well, 30 mins. after the LP finish this/last year. Upon reviewing my weakness(es), I determined the area I need to focus on (the most) is cycling. If you look at my LP bike split, you might disagree, but that time just took too much effort. I was sailing, even my immediate reaction off the bike was..."Hey, I'm in the a pretty good spot" (60 min. swim & 5:40 and some change on the bike). The first lap of the run was fairly smooth too, but that would change. I fell off my pace somewhere between 11 & 13. And in the end it cost me the Kona slot by 28 ticks. The bottomline, the effort on that segment (the bike) was too much, I could not hold my desired run pace. I need to secure the cycling fitness to put down the same bike split and still run a sub 3:30 marathon. So...

...This year I plan on focusing my off season training on developing an substanially greater cycling base. To do this I have two distinct tactics in mind: 1) I'm going to attack a cycling/endurance specific weight routine thru the winter. Focusing mainly on the lower body. 2) I'm purchasing a Felt F1X cyclecross bike in an attempt to maintain an outdoor cycling program thru the winter months, both on road and off. I'm going to outfit the Felt with a set of Road wheels and tires as well. This purchase, will in essence, offer me two bikes one for the trails and one for the wintery roads, because I refuse to take my P3 out after the first salting.

Last winter I did all of my cycling work on the indoor trainer. While the trainer has many benefits, it is difficult to work longer base building rides indoors. And I also noticed a substanial lag time in regaining my "road legs" after last year indoors season. I'm trying to circumvent this by staying active outdoors this winter, beyond just the occasional MTB ride. I'm going to try and avoid the mistake pouring out high intensity workouts too early, instead I'll use this new training tool to build my overall cycling base. The objective is not necessarily to reduce my bike spilt, but to make the same effort easier to obtain. Hopefully, with a strong off season I can approach next year's IM LP with the confidence and fittness to have a successful day across the board and nab that ever illusive spot at the "big show".

Best of luck to all Trifuelers this off season! I wish you the best in your training.

Posts Member

Finished my first goal so far. I did the 2.4 mile swim non-stop freestyle yesterday! It took me 90 minutes, so I wasn't necessarily blazing through the water, but I did it. I also road my bike to the gym to swim and road it back afterwards, so a nice little block/brick.

I'm also down to 225-lbs so I'm getting close to goal #4 as well. I haven't tried a distance run since my last time because I told myself I wouldn't again until I got down to 215. I've had 2 acl surgeries and that's a lot of weight to punish my knees with!

Posts Member

I am doing 3 IMs next year. Arizona, Lake Placid, and Florida. My goal is to improve by at least 30 minutes per race. Also, I hope to win my age group at least once at olympic distance. Oh, and since my running is my limiter I hope to be able to qualify for the Boston marathon by the end of the year.

John