The plan hasn't changed much. Find a challenge, put it on the calendar and start the process. Apply what I learned from the last event to make the next a better experience.
Originally posted March 9, 2017 KW Fit After 50
1)
Why
a)
Fun
b)
Fit after 50
c)
Feel better
d)
Competition
2)
Balance
a)
Home
b)
Work
c)
Swim, Bike, Run
i)
Bonus: activities Chris & I can do
‘together’
d)
Non-‘Sports’ activities
3)
It’s Never Too Late
a)
Jan 2012 194 lbs 29% BF (age 53)
b)
Insanity
c)
Oct 2016 160 lbs 16% BF
4)
Self-Coached
a)
Swim 50%tile / 50% overall
b)
Bike 25% / 33%
c)
Run 10% / 25%
5)
‘I always race better in my team jersey’
a)
Prairie Athletic Club, E3, APG, Endurance House,
Fleet Feet
6)
Results
a)
USAT National Championships 2015
i)
Qualified AG 6 of 60 Racine 70.3
b)
IMOO 2015 Finisher 13:03:35 AG 23-100
i)
Next IMOO 2019 ‘age up’
c)
Eight seconds off BQ – Chicago Marathon 3:40:08
7)
Goal: Swim 33% (stretch)
a)
“the performance gap is ultimately what we are
willing to tolerate”
b)
Coaching
8)
Goal: Marathon PR
i)
Fitness
ii)
Tangents
iii)
Pacing
iv)
Nutrition
9)
‘Get something on the calendar’ 2017
a)
Run
i)
Monona
ii)
Syttende Mai
iii)
Madison ½
iv)
Madison Mini
b)
RDE Aquathon x 5 events
c)
RDE Tri Series x 6 events
d)
IM Wisconsin 70.3 Madison = “A” race
e)
Bike
i)
Bombay Bicycle Club
ii)
NEW Ride Across Wisconsin – August 26-27 2017 =
“A” Ride
f)
Destination Events
i)
Austin ½ Marathon February 19 2017
10)
Indoor Tri - Pinnacle
a)
5 races starting Friday November 4
c)
10 minute swim, 20 minute bike, 10 minute run
11)
Training Class – Pinnacle - 8 week
12)
Race Day Events
i)
Lake Mills – June 4 – big crowd – ‘opening day’
ii)
Verona - June 24 - local
iii)
Pardeeville - July 8 - fast
13)
Equipment
a)
Clothing
i)
Tri Shorts – a must
ii)
Tri singlet – preferable
b)
Transition
i)
As little as possible
(1)
Towel
(2)
Water
(3)
‘Gel’
c)
Swim
i)
Goggles
ii)
Wetsuit
(1)
Rental – Endurance House
d)
Bike
i)
Any bike will do
ii)
Water bottle & ‘gel’
iii)
helmet
iv)
glasses
e)
Run
i)
I never tie my shoes
ii)
Race belt
iii)
Minimize the chafe
14)
Nutrition
a)
Water Bottle or Flask
(1)
No gelling agents
(2)
High osmolality (absorption)
(3)
High carb to liquid ratio
b)
Gel Packet
(1)
High Carb
(2)
High Electrolyte
15)
Race Strategy
a)
Come out of the water relaxed
i)
High priority
ii)
Can’t ‘win’ in the swim but can
iii)
certainly ‘lose’ in the swim
b)
Take a nice bike ride
i)
Many IM people who struggle wish they had more
bike training miles
c)
Finish with a good run
16)
Training
a)
Basic
i)
‘Something’ every day
ii)
Go ‘long’ on the weekend
b)
hours per week
i)
Sprint (3-5)
ii)
Olympic (5-7)
iii)
70.3 (7-10)
iv)
140.6 (10+)
c)
Swim
i)
Masters Class
(1)
more accountability
ii)
Open Swim
(1)
More time flexibility
d)
Bike
i)
Stationary Bike
(1)
45 minutes AM; 45 minutes PM
(2)
Pandora, closed caption, Ipad
e)
Run
i)
Pheasant Branch
ii)
Elliptical
17)
Monitoring
a)
Garmin 920XT
i)
GPS
b)
Garmin / MyFitnessPal
i)
Nutrition
c)
Blue Tooth Scale
18)
Other References
i)
Run by Feel
ii)
Nutrition
i)
Fit After 50
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