No time like the present to start looking ahead towards next year. Sure I'm still doing unstructured training this week (doing what I feel like, no real goals, mostly lower intensity) in a transition period. But that changes next week...well sort of. Following "The Training Bible", the start of any ATP is a preparation period. Then, ideally, 3 base periods, 2 build periods and a taper. So roughly, a nice even 6 months to a "A" race. Then, you can take a break (Transition) and then do it all over again, but wit ha shorter base period, since you just recovering some of the base you gave up for the 1st A Race.
Tentatively I'm putting the following race out there...it still pending spousal approval. I listed the Race, category (A/B/C), date, goals/notes.
New Orleans (A) 70.3 - 4/12 (finish <4:10, swim <29, run <1:21)
Trizou Sprint (B) - 05/03 (Time <57:00, win the race...finally beat Kevin in a sprint race..very hard to do)
Galena Triathlon (B) - 5/17 (fun super hilly bike & run course, cold swim, longer run... a real runners tri. Goal - win it. This race is around our wedding anniversary and made for a nice getaway. Plus FWIM-0 You can clean-up on USAT points in this race. Early season, super hilly, cold swim, longer transitions, long run)
Holiday Lake (C+) - 6/7 (I can't taper for everything... but I'll only be into my 1st week of a 4 week build, so I should race pretty well... Goal = Win! Ideally, crush the rolling bike course and cruise the insanely hilly run)
Pigman Sprint? (C+) - 6/8 - (I've never done a "double" race weekend. It is the Iowa World Championships after all, so I probably should make an appearance and let the local/regional pros put me in my place)
Keokuk Y-Athlon (Duathlon?) (C) - 6/20? - not sure on the date here. Would still like to change the course and make it a little more unique. Even a duathlon might be a good idea and do the transition in Rand Park and shorten the bike by 1 mile. Maybe do multiple laps of the newly repaved grand avenue for the run. Might get more interest as a Du and it could be mass start too.
Steelhead 70.3 (B) - 08/09 - (no specific goals, other than a PR for that course, maybe beat my bike watts and otherwise put together a solid race and get some more OWS experience, enjoy the beach, enjoy the day and visit family. I might try and get more of my family out there. If nothing else, a chance to try and pad my USAT rankings...haha.
Pigman Long Course (B)- 08/16 - (Another shot at a double. This one would I would do as a tactical race I think. Try and make the chase swim pack, hang on near the front on the bike and see what my legs have left on the run)
Iowas Best Dam Triathon (C) - 09/13? Might be a fun one near me to race. One final little "test & tune" before the Big Island at the end of my final build. Not bad timing really.
2015 Ironman World Championship, Kailua-Kona, Hawaii (A+++) 10/10 - The BIG ONE! Goals: have a nice relaxing swim <1:03. Have a solid bike, hydrate well and don't get overheated, bike a little conservative. See what my legs give me on the run... go out slow this time. Everyone is fast, expect to be passed a lot the first 14 miles. Slow and steady, easy run pace, hydrate, refuel, stay cool, no walking. See what my legs have left the last 10k.
Few other Kona items: Since most of my race are WS legal, I might be well off getting a tri-suit with sleeves otherwise get some practice rolling it up in transition and using a swim skin. Plus the the short sleeves will give my more sun protection, so only my neck and face is a real concern and I could try arm coolers too.
Training Goals:
1) Increase power by 3% to 317W FTP. (308W now). That would put me at 232NP for Kona @ 0.73IF. Same NP but overall a slightly easier ride than IMWI. Theoretically Bestbikesplit.com says thats a 4:40 @ 250TSS. But I'm not sure how good the BBS model is on that course. I'm thinking it's about 5' optimistic.
2) Work on my position - I think I can comfortably go about 5mm lower up front and stretch out a few mm as well. I'll need a -40 degree stem then add some spacers back as needed.
3) Run stronger - make it a very clear strength- get more durable, drop down to 160-162lbs (5-6lbs lighter than the end of this season). I had a good run at IMWI, but i still fell apart the last 10k. I know I'm capable of more.
4) Swim stronger, straighter, smarter. IMWI showed me that if I can find a comfortable pace really early on and get with a good swim pack, the swim is easy... and much better than the long solo swim I've been used to.
5) Be more mentally prepared for transitions. I made some bad mistakes in both of my 70.3's in transition that cost me 20-60 seconds. At IMWI, I I could have gone at least 30 seconds faster between the two.
6) learn to maintain my legal spacing better. Make sure at a glance, I clearly know how far 7M is. Might have to mark the street in front of my house for a reference.
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