2014 Season training/racing data/stats
My season is over and during my down time I'm reviewing my training/racing from 2014. I did one of these last year. Only a few people played along and shared their data. Hopefully I'll get more participation this year. I thought it would be fun to share and discuss numbers , review and compare season over season , race to race (if doing the same race) , etc. So at the very least I hope to prompt people to review their year end data , share , question , discuss.
I'll call my season 12/15/13 - 10/11/14.... 10 months or 43 weeks..... 12/15/13 was the beginning of OS after 5 weeks downtime after IMFL last race of 2013 and 10/11/14 was KONA the last race of the season.... I'm currently on day 13 with ZERO bike/run wko's , eating , sleeping and recharging.
My main goals this season were to get faster at all 3 SBR and secondly maintain consistency through out the year to add to last year's consistency. I structured my year (based loosely and hacked against the season plan Coach R prepared for me) with approximately 10 weeks of OS , 9 weeks IMTX build , 3 week taper , 12 week maintenance mode , 5 week build for IMCHOO , 3 week taper , 2 week recovery , KONA.... While I failed to get noticeably faster in any of the SBR tests (only matching last years bests) I did benefit from the consistency and had a great year of racing with no injuries.
Training Data totals and averages for 43 weeks , (complete days off in 43 weeks 7days) .
Total 626.9 hrs 14.57 hrs per week shortest week 8 hrs longest week 30 hrs
TSS 41,971 976 per week lowest weekly TSS 400 highest weekly TSS 1694
Swim 457,739 yds 10,645 yds per week lowest weekly yardage 2000 highest weekly yardage 20,000
Bike 307.75 hrs 7.15 hrs per week lowest weekly bike time 3:29 highest weekly bike time 18:42
Run 1358.1 miles 31.58 miles per week lowest weekly run mileage 9 highest weekly mileage 55
NOTE: the only data that is not 100% correct is the TSS.... It includes Swim TSS... I was very careful to keep the threshold Swim test/pace updated.... However , when ever using fins, paddles, wetsuits ,PB's , etc the times are faster and therefore records a higher TSS than is realistic. Rather than trying to adjust threshold pace of the TSS I just let it roll.
TESTING for the SBR during the season was 6-7 tests of each SBR all from December to late June... no testing after that....
Racing Data for the 43 weeks .... 21 races total .... 3 IM's , 3 HIM's , 2 OLY's , 1 Sprint , 2 HM's(one a DNF) , 5 5k's , 2 swim meets (senior olympics) , 2 bike TT's (senior olympics) , and 1 point to point OWS .....
Going forward for 2015.... Planning another season with 3 IM's... IMLP , KONA , IMAZ .... The main thing is the season will start in July instead of May... So I will be enjoying an extended break and lots of unstructured training before the 2015 season kick's off.... Have some other idea's and surprises but will put those into another thread!
Feel free to add your own data to the thread for discussion .......
Questions or comments about any of the data I presented or any data I didn't ? PMC numbers? Tapering? Anything?
Comments
How did you export this? I have all my data in Training Peaks but I couldn't figure out a way to get a good dump of data per week.
@Peter.... I did it the hard way... Not very tech savvy.... TP does run a weekly or monthly total for you and then you can do the math from there.... Maybe Garmin , Strava , or TP has a better way but I don't know it.... What I did is keep a running hard copy of my weekly totals that I can track and look at as I go through a build.... I kept the 22 weeks running tab leading into IMTX 2014 next to the 22 week running tab leading into IMTX 2013 to compare real time what I was doing this year compared to last .
Ok, I'll play Tim! I don't have the same stats, but here is what I can pull pretty easily:
Here's training for last 12 months. (Did NOS last year so data goes Nov13-today)
Swim- 52,800 yds (max month 10k). Swam less this year than previous with no decline in race performance.
Bike-2,798 mi. (Mx month 356)
Run- 517 mi (max month 67)
Races - running: 1- 4.7mi, 5- 5ks, 2- HMs, 2 HIMs, 2 sprints, 1 Oly, 1 relay sprint (bike), 1 bike TT
I def have less training than most cuz I'm slow and I frequently take the "MS only" very literally. I did have what I consider a good season, with PRs in just about every race I did, however, I feel my run progress is slow. (Not my fave for sure). My goal for the season was to do another non-IM season to build more "fast" before 2015 IMChoo. (My first and only IM was IMFL in '12 in 16:29)
Kim Your Numbers ? How do they compare to last year and the previous year? Your steady progress and improvement over the years has been impressive. Good analysis of year over year with the data you have should help you design a plan for your assault on IMCHOO.... Look at not just totals and results but look at how much FTP work and run speed work you handled each week etc , that will arm you with questions for the coaches in your season road map !
since I didn't do an IM in 2014, I can't really use those numbers to compare. 2013 was a short course only year so def not apples to apples. I will be looking at my training volume from 2012 for sure as I feel I was undertrained. But again, that's mostly a function of my slowness. But since I'm faster than "Kim 2012", that will correct itself quite a bit just from that.
Did your training represent following EN plan to the letter mostly or did your do any hacks to get to the plan you ultimately followed?
My goals this season were to be consistent and get faster than last year (my first year doing long course tri). I was successful. I also wanted to avoid injury but unfortunately I had a few injuries sprinkled along the way, and am currently working through another one (glutes this time) forcing me to miss a half marathon tomorrow. I clearly still need to learn to be patient and listen to my body. I started the OS on Jan 6 and pretty much hacked everything from then until, now, mostly due to a heck of a lot more swimming and working things around 60-70hrs of work/week and being on call overnight once per 7-8days.
42 weeks (Jan 06 until today), 437 hours. longest week was 18 hours (big bike week in Tucson). Shortest week was 3.2 hours (March 3-9 family ski vacation).
5140km/180 hours cycling, 1300km/ 120 hours running, 264000m/85 hours swimming, 52 hours strength training
TSS (also includes swimming): 624/week. shortest 200, longest 1070
swim: 6500m/week. shortest week 0 (once). longest week 10000m/3 hrs.
bike: 4.5hrs week. shortest week 0 (3 times this september, october) Longest week 15 hrs
run: 31k/week. shortest week 1.6k (knee injury end of february). longest week 60k/ 6 hrs
I did 1 sprint duathlon, 1 sprint triathlon, 2 HIM distance races (Challenge St andrews and Rev3 Maine), 1 5k and 1 10k. Thats it 6 races.
Next year I hope to do 3 HIM races was well as the EN tour of California camp as well as maybe 1-2 sprint tris, 1-2 5ks, 1-2 10k, and maybe finally get to that HM. Hoping to keep building on this years' speed. I would love to someday do a full distance tri but I think that is maybe 5 years off when the kids are grown.
Tim, Thanks for the data. It's great to see and compare with my own training levels.
My season won't end for another three weeks. I'l provide a summary on or about Nov 18th.
Thanks for starting the tread Tim. I'm in.
This year was my first with EN. Before that I've used plans from Joe Freil and Gale Bernhardt so it was interesting to go back and compare the last couple of years to this one in terms of time, distance, and results. I did one IM this year, a marathon, and a half-marathon. The marathon was the Avenue of the Giants and it was my daughter's first one so I ran it with her at her pace. The HM was at the end of the NOS and I set a personal best so I was pleased with that. The IM was the Vineman in July and it wasn't a PR but it was a very hot day. Even though it wasn't a PR I finished higher overall than I ever have at that race and I won my age group.
After the Vineman I took a couple of weeks off and then got back into some sporadic training of a couple of runs and a bike per week for about 5 weeks. During that time I was getting a lot of work done on the house so I was spending many hours each week moving around with a 10 pound tool belt around my waist, climbing ladders, etc. When September rolled around I started back into a bike focused plan and was doing mostly 5-7 hours a week except for one week when we went to Penticton to check out the Challenge Penticton course. That week I rode quite a bit and the total time was over 10 hours.
I started the NOS last year on October 28th and finished the year with the Vineman on July 27th. I didn't include any other totals after that. For comparison sake I used the same time frame for the 2012 season. That year I did a HIM as well as the Vineman. In 2013 I did two HIM's and the season went until September 8th so that training season is longer.
Here are the totals for the last 3 seasons.(Distances are in miles for bike and run and yards for swim)
Since I did the Vineman as my A race in 2012 and 2014 I'll compare those two years. I had a personal best time in 2012 with an 11:52. In 2014 I did it in 12:10 but the temps were over 100 on the bike and in the 90's for the first 2 hours of the run. In 2012 I came in 117th overall and in 2014 I was 44th overall. My run in 2014 was only 4 minutes longer than my run in 2012 which I think it a good result given the temps and the fact that I ran 30 hours and 200 miles less this year than in 2012. My swim this year was 2 minutes slower than in 2012, but again I swam 30 hours and 75K yards less this year. I was 10 minutes slower on the bike this year but my VI was much better and I dialed it back early because of the heat. It's interesting that I spent an identical amount of time on the bike this year but I racked up 140 more miles. I like that trend.
My biggest week this year was 18:20 and my smallest was 0 because I came down with a cold after the marathon and shut it down for the week to recover. My longest bike week was 12:02 with a couple of other 11+ hour weeks but most were in the 5-7 hour range. My longest run week was 5:20 with one other at 5:16 (camp and race rehearsal weeks), most were in the 3:30 range. My longest swim week was 3:28 but most were in the 2 hour range. I de-emphasized swimming this year and I realize that I could make some gains there next year.
So next year I'm going to do a HM at the end of NOS, the Victoria 70.3 in June and Challenge Penticton in August. I start NOS tomorrow and so it goes. I'm looking forward to seeing how my second year with EN goes.
Bumping this back up to see if anyone else wants to share. Here's my report on 2014 training efforts, compared to previous years:
Year Swim #/hrs/distance Bike #/hours/distance Run #/hours/distance Weights #/hours DH Ski #/hours Total #/hours
2007 126/103/262653 m 178/349/5081 mi 170/149/1029 mi 79/69 12/26 565/695
2008 137/119/316179 168/327/5062 180/160/1078 74/56 11/29 570/690
2009 137/119/323940 177/361/5734 187/163/1095 61/48 19/37 582/728
2010 80/62/177487 125/256/4288 124/106/745 28/24 16/36 373/483
2011 140/106/284413 144/283/4700 165/134/926 85/65 11/20 545/608
2012 124/95/254548 141/260/4488 141/128/875 65/37 17/31 488/551
2013 117/96/6265757 139/274/4589 151/156/1089 111/44 7/12 526/584
2014 113/99/268774 132/275/4500 149/159/1083 105/52 25/49 524/634
A few comments about the years:
Conclusion: I think volume does make a difference when searching for the final few % needed for ultimate success. I intend to up the work in all three sports this year, a lot in cycling, some in swimming, and a little in running. Also, the best year I had in triathlon, was also the year I skied the most the previous winter (2009), for whatever that's worth.
where are you pulling this data from? WKO+, Training peaks? garmin? Strava?
My data is from my long-time training log, called "The Athlete's Diary", from Stevens Point software. I keep using it because I have data in it since, oh, about 2002. It has a quick and easy summary mode, to look at weekly/monthly/yearly totals, easily slide and diced by sport and even by key words (like, I can just pull up all my rides which include "Maroon", to get Maroon Creek road rides; all runs labeled "long run" to get those, etc. I like this program because I can include lots of searchable free text incorporating just the elements of each workout that I want to take note of, and then can compare easily similar workouts from build to build.
As the years have rolled by and new gadgets and apps haver appeared, I find myself also storing workout data in the following places: WKO+ on my mini-PC; Strava, TrainerRoad, and Garmin Connect on the web; and Garmin Training Center and my Athlete's Diary on my Mac. Many of those I can also access from my iPad. I do all those it seems mostly for fun and social sharing, although the charts in WKO come in handy now and then for review.
Follow up totals for me for 2014 year (not season)
S- 139.5hrs - 18.9%
B-334 hrs - 49.1%
R- 236hrs - 32 %
Total 2014 hrs 709 vs Total 2013 hrs of 612.5
2014 was my second year as a triathlete. My 'A' races were Oceanside, IMCDA, AG Olympic Nationals, and the CIM marathon. In 2013 I only had 1 'A' race at the end of the year (Austin 70.3). Looking at my numbers I can clearly see that I need to be on the bike more! Also, I sure swim a lot for being so slow. My peak running week was 52 miles and that was gearing up for the marathon. During the Ironman build I had a solid month of 40+ miles per week running. Also, I did a big bike week where I rode for 25 hours!
My plan for 2015 is to catch up my cycling and swimming to my running abilities and have it all together for Ironman Wisconsin. I am doing the Tour of California which will certainly help on the bike.
Running:
2013: 804.6 miles
2014: 1,382.6 miles
Cycling
2013: 2,733 miles
2014: 3,751 miles
Swiming:
2013: 120,000 yards
2014: 311,000 yards
garmin is a big fail on the issue of totals. If you search a date range and activity type it will not show you totals. If you download to CSV, apparently it only downloads the visible page you are looking at, not all 12 pages of data! I called garmin on this and they confirmed that this is the case. that SUX
I do have ALL of my WKOs in garmin. I am in process of getting them into my PC on WKO+ as I had gotten a new PC last year and did not get around to installing WKO+ until the summer, so i have a big hole of data there...
2014 Stats (I took off 9 months ended June 2013, so that year isn't a good comparison)
Running 147 Runs 997 Miles 142 hours
biking 123 Rides 3609 Miles 213 Hours
Swimming 67 Swims 153,120 yards 56 Hours
Here are my 2014 numbers (including races):
Swim: 176 swims, 360,000 meters, 2045 m average per swim
Bike: 166 rides, 5941 miles, 35.8 miles average per ride
Run: 213 runs, 1198 miles, 5.6 miles average per run