2015 Planning and Goals
I'm putting this in the Boomers' Forum, as I feel my primary issues for 2015 stem from the AG I'm in, as well as the dreary facts of age-related slowdown. But I welcome comments and advice from any and all.
2014, superficially, appeared to have been a successful year for me: a trip to the Boston Marathon, AG win @ IM CDA , qualifying (@ USAT Nat'ls in Milwaukee) for the US team going to ITU short course world championships Chicago 2015, my fifth trip to race @ Kona, and another AG win/KQ @ IM AZ. But I was fundamentally disappointed with my performance in my two A races (CDA & AZ), and @ Kona.
Looking back, I can see a number of issues which got in my way of a satisfying performance:
- My dance card was too full; having just retired, I wanted to start stretching my wings a bit more, and that resulted in a diffusion of focus.
- I had no competition @ CDA and AZ; each of those days (as well as Boston), it felt like I was just cruising along as if it were an easy recovery day, not a race at all, and I still had a half hour + cushion over second place.
- I'm feeling stale after 15 years of racing an average of 2 IMs/year, and successfully chasing Kona slots for the past ten.
- I have not been doing enough training the past year to feel confident that I can bike and run strongly on the windy days (20+ mph) we had in the three IMs I did.
During the race in Hawaii, and through to the end of the race in Arizona, I spent a lot of time (five weeks) thinking about my triathlon future. I started out wondering if it was time to just hang it up - have IM LP as my last race next year, call it quits after 30 IMs. I considered whether I should rest on my laurels, and move from being a competitor to a participant. Neither of those approaches felt like what I was supposed to be doing. By the time of the awards ceremony @ IM AZ, I came to the conclusion that if the competition won't come to me, I will have to go to it.
This is actually not a sudden epiphany, but something I've been experiencing over the past 8 years or so. While local races would feature hard fought battles among 5-10 racers in the 50-54 AG, people started falling by the wayside when I turned 55. I realised I would have to start traveling and seeking harder races if I wanted to be something other than a big fish in a rapidly evaporating pond. "Regional" IM races started to fill that bill. It's much more satisfying to fight it out with my age peers than feel out of place as the oldest competitor in the Podunk Sprint tri, or seeing how I would far in the AGs below me.
So, a long winded way of getting to 2015's goal: For the first time since 2006, Kona will be my A+ race. Not coincidentally, that was the only year I felt satisfied with my performance on the Big Island. In recent years, I've been hamstringing myself by doing races soon after (AZ, 2009&2014), before (IM Canada 2012), or both (IM LT and AZ, 2013.) In all cases save IM AZ 2009, I boogered all the IMs involved, rather than doing well in one of them.
So after fighting what seemed to be an endless battle against the wind for 7+ hours on the Queen K in Hawaii, and feeling dissatisfied at AZ with qualifying once more to do a race I was not having any fun in, I had to take a new approach. I knew I wanted off the Kona merry-go-round (or Ferris Wheel, or roller coaster). I didn't know what that meant, though. It wasn't until the IM AZ awards ceremony/Kona rolldown that I finally realised where I need to be heading. In the lull between the awards and the Kona sign-up/rolldown, the 2nd place finisher in my AG came by my table and asked if I were taking the slot; he wanted to know if he could leave. I was still feeling conflicted about going back, still toying with turning down the slot. But something in me said, "Yeah, I'm taking the slot." "You sure?" he asked, as if he knew I were ambivalent.
In that moment, I knew what I had to do: embrace the difficulty of the World Championship course (mainly, the winds and the heat), and seek my fulfillment there.
Which brings me, two weeks later, to: OK, now what're you gonna do about it? One thing I'll be doing is putting up a monthly report, looking for advice from the team and seeking accountability to the task.
It's hard to know what's the best way to go about training. In the past, I would look to my relative position within each of the three legs to tell me what I needed to work on. But, as I said, the competition is pretty sparse in any given race. So I turned to a specific goal: what would it take to get 10th place in Hawaii each of the past two years, 65-69. Probably a 1:30 swim, sub 7 hour bike, and 4:30 run. In the wind, in the heat. I don;t think really need to get faster, in terms of short course speed, on the bike, but I do need to be able to hold power better over 5-6 hours, and into the wind, than I have been the past few years. To get that, I think I need more volume, at the right time. Running: 4:30 is 20 minutes slower than my IM Marathon from a year ago, so I *should* be able to do that in Hawaii. Here, I think frequency, something I have always shied away from, is going to help me. This is basically trying to "switch-up" my training from the past 3-4 years. I won't avoid intensity, but maybe only 1 day a week each for swim, bike and run @ FTP/TP type stuff.
Here's my macro plan for the upcoming year, with the intent to crack the code in Kona, put myself in a position to have a satisfying race there:
- Nov 17-Dec 5: Transition - run 6/7 days a week, 3-5 mi a day; swim twice a week; bike a bit, starting to "commute" again by biking to the pool and/or track.
- Dec 6-15: Ski; continue running 3 mi/day as much as possible.
- Dec 16- Jan 26: Get Faster Plan, with extra bike commuting & running for frequency, not volume
- Dec 27-Feb 12: Ski; again, run daily if I can
- Feb 13-Mar 14: Get Faster Plan redux
- Mar 15-Mar 31: Tour the Atacama (Chilean high desert) and Machu Picchu
- Apr 1 - May 7: Get Faster III
- May 8 May 10: EN Tour of California: Big Bike Volume Pop
- May 11 - Jul 26: Train for and race IM LP, with HIM the weekend of Jun 13 (Victoria, Boise, or Boulder) Target 100 km swim, 3000 km bike, and 500 km run during this time. Spend at least two weeks training @ altitude in CO, dates TBD
- Jul 27- Aug 2: Transition
- Aug 3 - Oct 10: Train for and race IM WC in Hawaii; along the way, spend a weekend in Chicago Sep 20 to race short course ITU WC. Again, target 100/3000/500km s/b/r and 2+ weeks @ altitude.
If you've read this far, thanks for your time and interest; I'd be glad to hear any thoughts you have. A big part of why I'm doing this (triathlon) at all is to demonstrate what is possible for me, at least, as I age. So I see myself as doing this not only for me, but for others who are getting older every year, and trying to figure out how to keep the mojo rolling.
Comments
Indeed, you need to go and seek out the competition. You finished the Age Group nationals in 15th place with a time that wouldn't quite have won M7074 so clearly there are guys out there of your caliber who you can RACE against. I think you ought to research some other races that attract world-class fields in the older AGs that might be interesting to you in the coming years...ITU World Championships may fit the bill (you are doing the Short Course edition this year but it is not your A race, and in the future you can think about Long Course...next year it will be in the US).
I have few thoughts on your training approach since by now you probably know better than anyone what will work. I do suggest perhaps if you want to go really "hardcore" like the elites that you spend substantially more time at altitude - perhaps even your whole training build? - and do the "sleep high, train low" approach. You are retired and really want to up your game so you can probably manage to arrange something like that which would be impossible for many of us balancing more things in our lives. Along those lines, maybe do the "Tallo-technique" and go to Hawaii 3 weeks early to acclimatize to the heat and humidity and REALLY make the bike course your own.
Oh, and enjoy Machu Picchu. I hiked the Inca Trail with my dad many years ago and to this day it is a highlight!
Best of luck, you know we are all following you!
Al, thanks for starting this Forum topic and also posting your thoughts and plans. I turn 63 this month
, so I'm interested in the comments and plans of others and to see how your plan plays out. You've obviously given yourself a worthy challenge. Three men placed in the top 4 at the last 2 Konas, and they're all young enough to still be in 65-69.
I haven't gone through each week in as much detail as you have. Generally, I plan to follow the EN HIM intermediate plan. My "A" race is the Hawaii 70.3. I may do one or 2 OLY's (per your recommendation to take advantage of my swimming). I am not doing an IM in 2015.
HOPEFULLY NO ONE ELSE HAS LUMBAR STENOSIS - MY ACCOMMODATION
I will throw in extra recovery days as I think I need to accommodate stenosis in my low back (and my 3 knee surgeries). I don't know that anyone else on EN has the referred pain into the front and side of his or her thigh, but this OS I am going to primarily do my "running" on my bike on my trainer. Low impact and I'm tilted forward a bit at the waist which helps.
Basically, when I "run" on my bike I will hit my HR run zones and estimate the time, not the distance, for the mile intervals. E.g., 2 x 1mile @Z4 becomes 2 x 7:45 @130-139HR. My quads and calves are getting in good shape!
I'm thinking I'll at least try to run outside on Sundays. After the OS this may be the Thursday long run. I'm hoping this run plan will significantly reduce the pain in my thigh which I suspect is cumulative from run to run during the week. This may also extend my triathlon life as every year since about 2010 the pain is a little more frequent and worse. I know its a degenerative condition, but just lounging around and eating Bon-Bons is not the answer on any healthful level.
And while all of us who "play" this game obviously have embraced the drive that comes from deep within us, even in that area there are differences. It's along those lines that two statements you made stand out to me:
1." In that moment, I knew what I had to do. Embrace the difficulty of______________and seek my fulfillment there". For each of us what fills in the line is different, but what stands out to me is that oftentimes we lack either the honesty with ourselves, or the self-courage to actually declare what fills in that line in our lives.
2. "OK, now what are you going to do about it". Many people know what they want, few are honest and courageous enough to admit it, and even fewer take the next step and resolve within themselves to do what they see is necessary to actually accomplish it.
So what are my thoughts? Your resolve, courage, and honesty with yourself are an example for us all, and why it will be fun to witness you attack the big island next year!!
Thanks for sharing. Obviously you've thought about your strength and flexibility plan (to stay healthy along the way) and surely it is a complementary piece of information which all of us that follow your lead would love to hear about.
I did by the way try to convince my wife (after reading your plan) that "PER AL'S ADVICE" we needed to be in Kona as of August 3rd to properly adapt to wind and heat .... but it did not fly!!!!!
Did i have a part in the decision after the arizona discussion?
Are you shorting yourself some on the kona time goals? Could and should go a bit faster in all?
For the bike, time to consider aero bike? My fastest bike time is still on my round tubed titanium vs my cannondale slice. But hopefully i will change this next year.
And grab whatever other technology you can. Like aero bike shirt.
Feeling stale? Your writing over the last couple of years has certainly indicated this. This would be my major concern going forward....15 years of staying focussed and racing IM's..... I know I wouldn't be able to do that ... My general interest or focus on ONE thing last's 7-10yrs before something has to change or progress...... For instance I went from skiing to snowboarding , skydiving to base jumping , sport/trad rock climbing to bouldering (thankfully I didn't get into free-soloing).....Those somewhat natural progressions within similar sports may have had different reasons but the main reason was to ENJOY NEW challenges.... There are lots of natural progressions from this within this game , shorter, longer, single sport , courses , destinations , variations.... I know you have already done many of those alternatives....
You will need find something to re-light that fire needed to kick-ass in KONA.... Something that will awaken the competitor and put the participant to sleep......
ONE thing I would suggest is to start thinking about KONA podium top 5 ... Sub 12...
How are you going to go Sub 12 in KONA.... THE BIKE
Awesome reflection Al and I could only hope to be so self-aware when (!!!) I’m racing 65-69! I think you’re spot on that really racing Kona may help you find the fulfillment you're looking for though I do wonder if you can define exactly what a “fulfilling” race at Kona would be. Is it a time, a position, a manner of execution, a level of pain? Might be good to think about that so you’ll know when you’ve “arrived”. Tim might be on to something with the podium… it may feel like a stretch but that’s the point, isn’t it? Looking forward to following your updates. Oh and where exactly does a retired guy “commute” to, anyway?!? All the best!
Al,
Great to see you put this out there. You've done a lot in this sport so figuring out 'what now' and setting a goal that challenges you is important.
As for the training the only thought I had was maybe getting some training in on the Big island. Would a block in Hawaii around the Honu 70.3 work (May 30, 2015)?. I know that this is earlier than your June 13 HIM, but this could get you some time in the windy conditions and a 1/2 IM as well. This also bumps up pretty close to the Tour of California.
It is very interesting to me the things that we have to do to motivate ourselves. Clearly, you have done a great job of staying engaged in the sport and, though I have no training advice to offer, I seek some of the focus and dedication that you have demonstrated.
FYI : I am in the "more time in Hawaii" camp on this one whether it will help athletically or not.
By the way, Pucon 70.3 is on my to do list Jan 17!
Al, It seems to me that you are already seeking out your competition. By qualifying for the World Championships every year! That is where you belong. If you have no competition in your qualifying races that is their problem. You are cut from a different cloth Your qualifying race is a formality, just a way to punch your ticket to where you really belong, racing against the best in your age group on this planet. Now it's time to see yourself on the podium there. No doubt you can do it! Use the next 10 months and your "tune up races" to figure out how to do it. Keep the updates coming so another old man can pick up some tips!
@ Al...I agree with Turby. Go race against the very best in Kona. You obviously came to this conclusion yourself after the awards ceremony in AZ, and your plan reflects that.
I have two thoughts for your consideration: 1) I think the key will be the bike and being able to how the pace all the back from Hawi. So what will that take in terms of training, new equipment, etc? 2) does your plan allow for enough rest? It seems like your "dance card" is still pretty full. What's the point of IMLP? How will that help with holding power into the wind, and will you have enough time to recover before Kona.
Thanks again for sharing your thoughts and insights with the team. I know I learn something every time I read one of your posts.
Thanks for all the insights and suggestions ... so far, I hope.
@ Matt ... re: altitude. I don't know yet how long I will spend in Colorado @ 2500 meters, training @ 1800. It will probably be most of September and the last half of August, as well as some time in June. The problem with spending ALL my time there is the degradation of high end speed which can occur, as I can't realistically get lower than about 5700 feet there. As to 3 weeks in Hawaii... I gotta be in Chicago to see you Sept 20-21. I do intend to spend close to two weeks there ahead of the race.
@ Bob - I am very lucky in that I have had only one training related injury, plantar fasciitis in 2011, which only stopped me from 8 days of training, and still allowed a 4:15 marathon. And 3 months in 2010 from a bike accident, which did not really affect running or biking. Otherwise, I've been going pretty much every day since 1999. Don;t know what accounts for my durability, I think it's partly weight lifting, partly lifelong activity, and partly knowing when to hold em and when to fold em on a daily basis.
@ Juan - Sorry, buddy, but the research says you only need 3 weeks max to acclimate to heat and humidity. Anyway, isn't SP hot enough in September? And, yes, you're right, I did neglect to include my plans for flexibility and weight training. My New Year's resolution (starting right after IM AZ, when my new training year starts) is to commit to stretching (8 minutes) and weight work (7 minutes) every day, with two days of 35-40 minutes in the weight room. My goal is to make this as much of a habit as brushing my teeth twice a day is. So far, so good.
@ Robin - Yes, your question to me @ AZ was a key piece in the jigsaw I was putting together, I obviously have come to a further conclusion than how I responded to you @ the time. Thanks for the push. Regarding time goals, I haven't set them yet. I am STARTING by looking at what it would take to be in the top 10 in HI. If, during my training, I see evidence that I can do better, then I will upgrade my targets. And, yes, I am SERIOUSLY thinking of spending part of the kids' inheritance for a new tri bike. After the holidays, I will hit up NW Tri & Bike in Kent for help. They have a FIST certified fitter, a fit bike, and carry Felt, Cervelo, Cannondale, and Quintana Roo. Ought to be enough to choose from.
@ Tim - I'm not quite done with IMs yet. But notice this is a one year, not a five year plan. Future options include - trekking with Cheryl (she wants to go back to Nepal for starters), shorter distance tris, and who knows what else. Top 5 in Kona? Sub 12? OK Dr. Dolittle - Pushmepullyou - I challenge you and you're right back @ me, huh?
@ Jenn - a retired triathlete can (bike) commute to the pool or the running track. Now, what is fulfillment in our game? It's the same for each of us, I think - racing to the max of our current potential. Most of us know it when that happens, and we're lucky if it happens even once in our career. The most straightforward way to describe it: after the race, there are no moments of "I could have gone faster if I had ____." I've experienced that once, when I went under 11 hours @ age 60 in AZ. As several folks are pointing out in this thread, getting there is probably going to require getting somewhat stronger on the bike, specifically getting comfortable with riding somewhat hard for 5 hours week in week out from May-September.
@ Gordon - I could actually go and spend a lot of time in HI - we've got friends who live in Waimea (@ 2500' on the Big Island), and would welcome the company. But I like Colorado even better. Specific to finding wind and heat to train in - I actually have a great spot about 2 hours from here, over the mountains between Ellensburg and the Columbia River. July/August, it's usually 32C +, and the winds blow pretty regularly (albeit in one direction) @ 25-40 kph. The route is 90 km out and back, with elevation changes of 480>800>200 meters. Since staying in the Pac NW is better than any place else in the world in July and the first half of August, that will be my go to training site getting ready for IM LP.
@ Paul - Yeah, more international travel is in my future. Only problem with Pucon is...Skiing! As in, that's what I do in January.
@ Turby - Im sure you know more than I've forgotten about run training. If I get stuck, you;re gonna be my go to guy. I like what you're suggesting to Tim in his thread.
@ Bruce - I can see how you have rest on your mind after trying 3 IMs in 13 weeks. I've been there, and won;t go back again. But LP and Kona are 11 weeks apart. ToC is 11 weeks before LP. And the other two races are really B/C type events, which happen to be out of town and have big sounding names. I'll be careful. The main point of LP is, it's an EN focus race, and I want to go and get some team mojo there. A week taper before and a week off after ought to work OK, as long as I don't demolish myself in the last 8 miles of the run.
per my year this year, the highlight of your year should be Machu Picchu, that is next on my trekking list. Can't wait to hear about it from you and Cheryl at LP.
as for the goals. So many of us have the goal of getting to Kona. You have done that and I can understand the competition disappearing away from you. You have always been the toughest, grittiest, most competitive (in a positive way) person I have been privileged to know. Set your sights on top 5 or the podium... there are so few opportunities in life to be the best in the world, you clearly have a shot at it, go for it!
If by WR, you mean best time @ Kona, it appears to be 10:44, with most recent winners going about 11:30 +/-. If by WR you mean fastest ever, any course, it's probably in the range of 10:30, as those are the approximate course records @ Arizona and Florida.
The fastest splits I can currently imagine for myself @ Kona are 1:30, 6:15, 4:10. Swimming: my right arm has permanently lost some connections to my brain. I wish it weren't true - I've gone in the high teens there before - but that's my reality. Cycling: that's (4 minutes below) my Kona split from 2006, when it was overcast, low 80s, and fairly calm. Running: That's my AG BQ time.
So, I am not willing to entertain an 11:30 @ Kona as a goal this year. But if your intent was to challenge my thinking, I am perfectly willing to imagine a low 12 hour time there, which would require extraordinary attention to cycling improvement over the next nine months. Or, more precisely, a return to what I was doing before 2014. If I could get close to those times, then, sure, I'd start thinking about the next step up.