In transitions still...

I switched to the earlier swim class last night and wound up being the only person in attendance... That made for a great 1 hour private lesson, which is a rare occurance at our age without forking over some serious dough. My area of concern is still body position, and this is largely due to weaker abdominals and core... Ah, the same old story. It's amazing, when one puts the effort in, at how much more fluid-dynamic you can make yourself when you focus on this. Of course, like anything, when you're not used to it it is hard for the position and effort to become habit.

But that's what we're working on.. Habits. Habits are the key to success in triathlon. The technique I build into habit will make it effortless and carry me through when I am focusing on other things, like nutrition and game plan. So, in all of this, if the technique is not made into a habit, it will always be a struggle. And the best way to make it a habit is to help create the "body" that is required to allow the habits to occur... For instance, increasing flexibility and muscular endurance, so that I have the mobility necessary to hold the technique.

This week's plan:

Sunday - today - 45 minute run (completed earlier this morning) at below 160 BPM.
Monday - Bike - spin class (1hr)
Weights & stretching - 45 minutes
Tuesday - Run - 35-40 minutes
Swim - 1500 meters
Wednesday - Bike - indoor 45 minutes
Weights & stretching - 45 minutes
Thursday - Run - tempo run 45 mins-60 mins
Swim - 1500 meters
Fri - weights
Sat - Haney to Harrison Relay (3rd leg 13km)...

In transition... Thoughts from the Preparation line.

Part of this continuing training is self-evaluation. I need to assess where I have come from and see what I did last year that can help me plan for this year. While I still have not really determined what my actual goals are for this year, I think knowing what I was able to accomplish last year will help me determine what I should expect or aim for this coming year.

First question we need to ask ourselves as we start the new season: Did I meet my goals?
Well, I did set myself a time goal of being faster than 4 years ago in Ironmon. I did not meet that goal. I went from a 12:16 to a 13:56. So, no to that goal.
I set a goal of being stronger on my bike. I'd say that was a definite "yes". Performance-wise, my race in Osoyoos proved that. I pulled out a sub-3 hour bike ride on what is arguably one of the tougher 1/2 Ironman courses. And, in Ironman, despite a 1 hour technical delay, I still managed a 6:30 bike split. But the real key is that I felt more comfortable on the bike than I have ever felt.
I set a goal of running the marathon portion. And I did not meet that goal.
I set a goal of completing the race. I DID meet that goal.
I set a goal of enjoying the whole experience, from training to Ironman. I DID meet that goal.

2nd question: Did I follow my training plan?
"Mostly". However, with the broken thumb, surgery, and various trips out of town, I was definitely not 100% into the training plan. I believe all those factors probably would have addressed some of the goals I had above.

Did I address my weaknesses?
Biking - absolutely. I am no longer looking at biking endurance as a weakness in my racing.
Swimming - fatique and efficiency. A 36 minute 1/2 IM time in Osoyoos showed me I had definitely improved in the year. I took it upon myself to take swim technique classes throughout the winter, and I made a point of practicing regularily.
Nutrition - better. I wouldn't say I fixed this issue.
Strategy - I developed a strategy and was sticking to it, although when things became unrailed, I definitely went with instinct instead of my head, and that may have hurt me later on.
The "X" factor - the determination, the will, the desire... I wanted to get that as I have seen it as a weakness in my previous racing. That final push to say "go for it"... I'd say this one is a work in progress....

Was I satisfied with my race results?
Amazingly, I am more happy with my race than the one 4 years ago. I had a lot more positives in terms of my performance, given all the hurdles I encountered. I know I did a great job given what I had available to me.
A 5:23 in Osoyoos is really my benchmark in terms of how far I realize I have come. I know I have it in me to put together a great race and that was, by far, my best race to date.

In evaluating last year, very generally, I can figure out the areas I will concentrate more on this year...

Kona in pictures

Just a few photos taken by my teammate, Murray Frank, in Kona... Oh how I would like to go there someday!!! Even better as a participant...

www.ironcopsbc.com/Kona

Enjoy!

I think I used my 20% this weekend...

They say be good 80% of the time and "indulge" yourself 20% of the time...

Well, I think I just used up my 20% for a while... I was at my cousin's wedding and ate and drank myself into the depths of nutritional hell. I worked hard all week and managed to stick to a new plan of eating largely fruit and vegetables as snacks and always making sure I had a salad at every meal, and, well, that all went out the window.

So, it's back to day 1 again. Today I did a little departure and went mountain biking with my brother for about an hour. I have really not been mountain biking since I was in high school, and I can't even really remember that much about it. But it was a blast. We trekked through the endowment lands and I was amazed at the difference in skill required than riding a road bike. Just the handling, quick turns and downhills that were a little more fraught with... obstacles.

So I need to practice more and more, but I can see this as a great sideline activity to my training as the winter arrives soon.