I finally posted my training plan for the Great Floridian 140.6 in October. What I left off is my training goals and time goals.
Training Goals
1. I finish the Great Floridian in 15 hours 30 minutes.
2. I compete the Great Floridian at my happy weight (about 10 pounds lower than now).
3. I complete every workout in my training plan.***
4. I take two CrossFit classes and two Orlando Power Yoga classes each week.
5. I sleep at least 7 hours each night.
***Even if I can’t fit in the mileage, I want to make it a habit to get out there and complete some training for every workout scheduled. If I know my body needs rest, I’ll skip it.
Time Goals
Like I’ve mentioned before, I completed the 2010 race (oops.. it says 2011 below!) very slowly. I didn’t care about my time or pay any attention to cutoff times. This year is different.
I jotted down time goals as numbers to keep in mind, not necessarily follow down to the second. My time goal is 15:30 and these goal numbers add up to 14:51, so there’s plenty of PB&J-eating time to be had.
Do you get analytical when planning out races or do you typically play it by ear?
{ 10 comments… read them below or add one }
I’m just starting out this whole “training” thing and eventually want to get where you are. But I just wrote out this two month plan for the couch to 5k combined with other stuff to get myself in shape. So based on that I’m pretty sure I’d be overly analytical when it comes to bigger training plans for things.
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While I understand that our bodies function best at a given weight, why wouldn’t you rather let your body find that weight naturally – whether it be 5 pounds or 10 pounds less than where you are now, or 5 pounds more, or no difference at all. You are trying to make significant changes in your training (and results) from your last ironman so I think it is safe to say that you don’t exactly know what weight is going to be best for you within that training. I think it would be healthier and smarter to say that you are going to listen to your body to determine how to best fuel yourself and forget what the scale says. The goal is to finish the ironman in a given time, not at a given weight!
Hey Kelly! You make awesome points. I love what Susanna said below too. I do know that swimming, cycling and running with less weight is easier- I completed marathons at a lower weight much faster than at a higher weight. I’m not doing much to focus on losing weight, but I do think it’d make training easier- and I’d just feel better!
I can empathize with the desire to race at your “happy” weight. I call it my “race weight.” It is, for me, partly due to vanity, but also due to the simple fact that it is much, much easier to carry less weight over the course of 15 hours swimming, biking and running. I don’t weight myself, but I definitely know when I am getting close to my sweet spot (e.g., clothes fit better and running feels easier).
, but I go into races with the idea of “pushing it” or simply finishing. I have never done a full IM, but if I were to do another HIM, I would definitely try to beat my time – an easy task, since I got stuck in my wetsuit in transition (broken zipper) and they almost have to cut me out of it.
I have never done an Excel spreadsheet for my race time
Good call on prioritizing sleep – recovery is the 4th sport of triathlon and one we often overlook.
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I am currently training for a marathon, and I value strength training and stretching in my schedule. However, four workouts on top of Ironman training seems a bit extreme. Are you concerned with overtraining?
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I’m not because I take rest when I feel I need it. Also, yoga and CrossFit make me balanced and strong for the rest of my training! Feeling good so far.
Good to see you are shooting for under 17 hours this time…if you do it you can actually call yourself a REAL ironman!
Hahahahahahh. Yep, exactly.
Thanks, guys!
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Hi Ashley, good luck with your training! I’m about to race my second IM in August. One thing my coach talks about it setting process goals instead of time focused goals, no matter how many IMs you’ve done before. The reasoning is that if you focus on a number you want to achieve, if at some point during the day it looks like you may not make it, it is very easy for us to throw everything out the window, have a very negative day and give up on our race. If you focus on process goals (I want to have a happy swim, I want to be strong on the bike, take in all my nutrition and set up for a great run, I want to be able to run as much of the marathon as possible) then those goals are easier to achieve, setting up for a very positive day. Ironman is a long day with plenty of ups and downs. Your day is so dependent on the conditions (like if it is very hot, going really fast may not be possible). Focusing on a number doesn’t allow you to adjust for conditions. Our second IM can be a tough experience. We have expectations surrounding the day after doing our first one and we lose that “Oh wow, I’m doing an ironman today!” feeling. Just some food for thought on how to define goals for an IM!