Out With The Old, In With The New
The intent of this thread is to encourage folks to review their past year in training and racing, and report goals for the coming year. Not intended as simply a summary of race performances, but rather analyses of what worked, what didn't, what might be changed, and what might be committed to for 2017. I guess I'll have to go first?
2016 season - roughly defined as Dec '15 >> Nov '16 - cleanly splits in half for me. Recovery from surgery (hernia), skiing, dealing with the implications of a broken big toe in February, and gone for 3+ weeks trekking in Nepal in April all put a pretty big hole in opportunities for improvement via consistent training. Comparing the first six months to the last via one metric, distance covered, I biked 1150/3700 miles, swam 70/152 km, and ran 175/632 miles. Looking back, I can see that "break" allowed my overworked triathlon head space and broken-down body a chance to do some healing. Having done about 30 IMs 2000-2015, I committed going forward to doing at most one per year (with the possible exception of aging up @ 70). I felt my increasingly narrowed athletic focus (I called it being on the Kona Merry-go-Round) was becoming unhealthy, and I wanted to create opportunities to strike out and do a few different things.
I wasn't going to suddenly become a power lifter or soccer player; having fun with my fitness would likely remain in the areas I'd already carved out: skiing, hiking, swimming, cycling, running, and triathlon. I'm happy with how that turned out this year: skiing more days than I have since 1980, going for a two week trek half-way around the world, sharing my home in Colorado with a dozen EN tri freaks, and competing at the national level in shorter USAT races. The only thing I didn't check off was getting back to mountain biking.
I was quite satisfied with how I performed in all my races: they were all fun, I achieved the time goals I set for myself, and I didn't slow down at the end of any. But either from the more rapid fall off in speed that comes after age 60-65, or from the decreased emphasis on year-round training, I only won a couple of local tris, even coming in second in my local HM.
Since we're primarily a triathlon team, which has a strong data-geek leaning, I'll present a couple of charts, both covering my second season, 5/8 >> 11/13. First is my Performance Management Chart, PMC. It shows a steep rise in Acute Training Load starting with the EN Tour of California, and my Aspen training camp, a dip in early August for the USAT NC, then a plateau to a Chronic Training Load of 134 for several weeks in mid-Sept, in the ramp up to IM Maryland. The last six weeks reflect a drop to half iron training loads for the USAT LC (1/2 Iron) NC. IO placed 4th in both those races. Respectable, but not spectacular.
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Next, my weekly totals, first in graphic form, then a more detailed chart:
So, what about goals for the coming season. I like the direction this one took, so I'll try a reprise. Dec-Jan, emphasis on skiing, but also work the OS in, taking 20 weeks to do what most of you get done in 14. Then, a few weeks of bike focus, getting ready for a Big Event, a trans-island bike tour of Cuba with my wife Cheryl. 17 days (11 biking), maybe 5-600 miles, with a Canadian guy who's been doing these tours for 15+ years. We'll have a cultural guide, mechanic, SAG driver, and two bike leaders. I think it will be both as ambitious and as rewarding as our trip to Nepal this year.
Then, the EN Blue Ridge Camp end of April. I head to Colorado May 15-June 22 or so, featuring a reprise of the "Al T 'Tude" camp I hosted this year, June 4-11. Coeur d'Alene 70.3 June 26. Play Super Sherpa for an EN crew @ IM Lake Place in July. August features my A race for the year, the ITU Long Course (4k swim, 120k bike, 30k run) World Championships in Penticton, BC. September will feature a Fall Al T 'Tude camp (watch for announcement early next year), and I'll close the season with a Fall IM, still TBD among Louisville, Los Cabos, or Cozumel. I won't sign up until next Spring, as I'm done playing WTC's sign up a year in advance game.
My biggest goal for the year is a negative one: Don't Get Injured. I've been doing too much of that the past decade, and Having Fun With Your Fitness requires being fit to begin with. Being injured puts a big crimp in that. Next, process goals of not getting slower or weaker in S/B/R, in order to (outcome goals): win CDA 70.3, and finish top 5 in Penticton.
Comments
Always love your posts. I don't have as much data laid out, but there were some definite lessons learned that I hope to learn from moving into 2017 and beyond.
The first is that the OS works. The bike has always been my biggest limiter, and I raced a ton in the Spring and Summer, and the results of quite a few podiums in some smaller tris is a huge mental boost that my racing self is super proud of the work put in during the OS. I was in the Jan OS, and raced all the way through Jun in the NE up to Quassy, then moved to South Carolina. The combination of a new job, moving, and the oppressive humidity of South Carolina saw a huge stop to any training up until the Nov OS. I raced a few times, and the combination of not training, not functioning well in humidity and heat, and weight gain saw a significant drop in performance.
What does that mean for 2017? I need to stick with plan of the Nov OS and then work into the Spring towards FL 70.3 in April, and then into a full plan for Alaskaman Extreme Triathlon in July. I have to be in a continuous mode of acclimation to be prepared for the big workouts into June. I am moving back to Fort Lewis in August, with IM CDA perhaps in enroute. A couple of big workouts in August, and then taper time. I need the latter half of 2017 to better set up the 2018 season. The drop in fitness from not working out for 4 months is steep. I don't need to go big, but I at least need to go. Positive that I will be in the PNW, but will be another new job, new living conditions etc. But I know where I like to train out there, so no excuses. Not sure what 2018 holds race-wise, but I would like to see what kind of gains I can make over a successful "off-season." Maybe I'll even get to meet the infamous Al T.
There, I said it. Let it be true.
Mark
I started the Nov OS but decided to repeat the first couple of weeks due to my poor fitness starting, and am now feeling good in Week 3 of the OS. I ran 8 miles this morning and that is the longest run I've done since June. Most importantly, I'm loving training again, whereas in the past year it felt like a forced chore. It is definitely tough to come back and see my paces and power lower than I've ever been, but I'm already seeing progress and that is incredibly motivating.
This year for me is going to be a focus on 70.3s and then a fall marathon, with the goal to BQ but we'll see how this whole getting into shape thing goes. I'm excited to have much more time with my new gig to devote to training, but also am living in a gorgeous place and want to enjoy it too, hence the 70.3s, so I'll have time to do the fun stuff- ski, hike, etc. I'm looking at two 70.3s in July, and haven't set real goals yet as I'm focusing on the process. I really want to see this year what happens when I can put in the proper training. I'm also really excited to explore my new surroundings on foot and bike. So yep, pretty psyched for this new year!
Great post Al. nice way to wrap up 2016 and start looking fwd.
For me 2016 was a big year on personal/professional and triathlon's aspect.
Personnal/Professional:
1) We finally sold our old house, finalize the work we were doing on the actual one.. finally done with 2 mortages to pay, that was creating alot of financial pressure. Now living in Montreal's coolest area, saving 40' of commute each way, everyday.
2) New job, after 9 years switched to the competitor.
I was pretty sure this was going to put alot of pressure, specially new job since I got promoted by doing the switch, new collegues, new clients etc.. Actually it went alot better than I thought.
As for Tri-side.
This was my first year within EN, really feel I got better and smarter at it with all the inside ressources. I mostly double my volume in all sports. Also think I got smarter on the execution but needs to keep digging, read and absorb everything I can.
Will probably end the year with 10000km on the bike, 2600km on the run and 300km on the swim. Raised CTL to 174 VS last year max was 102.
Bike is really my limitor, that will be a major focus for 2017 if I wanna get where I want, wish I was stronger so I can participate in one of those teams bike camps.
Also need to learn to swim with wetsuit.
For next year :
Already registered for IMMT and MT70.3, dont like to pay a year in advance but the MT70.3 is sold out in 5 hours and as for IMMT, if you registered on site you almost save 300-350$ of FX. Will decide during spring what will be my 2nd race of the year.. high chance of IMLV, will see, if its sold out when I decide, I'll just go for a fall marathon and try to BQ.
Hope to be able to keep fitting all this in my schedule, my 2 daughters are now at school and they require more assistance etc, year 2/4 on my way to make partner at work so gonna require also alot of time.
Only down side this year is that we were not able to travel more, my wife has a complicated work schedule, working in Quebec's health system is totaly stupid work hours and its impossible to have more than 2 weeks in a row (when they are allowed to 4!%@#)
Overall a good year and really looking fwd to the next one !
Al, I had considered doing a similar post, was not sure anybody would like to read that stuff... thanks for taking the lead. I like how your season rolled this year. EN training has been 'yuge' for me over the past 2.5 years, I am in better shape than ever, but it has also pushed me into a solo game, isolated me a bit, except for this e-platform. Sometimes I love that, but your '16 clearly was more fun.
Though it looks like I had a 3 race season, in truth it was 2 - injured my achilles near the end of the OS build (first blue hill), which required a lot of time to heal, off running, and abbreviated my IMC build. My take aways from the season: 1) The OS was my favorite part of the year - felt so strong. I am looking forward to '17 but plan to go out at 85% to avoid the injuries, like you; 2) 2 IM is doable and fun, but I think better to do them closer together. I lost a lot of mental steam waiting for IMAZ to happen. Currently not planning a 2 IM season in 17, but in the future will probably do them with 5-6 weeks in between; 3) IMC was fun, but doing a team race at IMAZ blows the doors off the standard, otherwise excellent IM. Those team races need to be a focus.
Most notable in 2016 were a few moments of surprising athletic performance. I love that this is still a thing at age 41, 2 decades separated from my jock self, and I thank EN and tri for the opportunity to be surprised. The comments made by the team about my potential have been uplifting. I am not ready to believe I am a pointy end doode yet, but there are moments, and I now believe with proper effort such might be possible. I am not ready to commit to something as neato as Kona.
My 2017 tri focus will be on strength training and swimming. I just love lifting, my body responds to it (so does my wife), and I have to assume a stronger body is a faster one (to a point). I have started MR"s swim camp this week, my hope is to become a more competent swimmer while maintaining my run fitness.
Outside of triathlon, I plan to spend considerable time transforming into a peewee football coach. My 9yo son is obsessed with it despite my attempts to dissuade him. If I cannot beat him, I will teach him.
Have a great year all, DS
Thanks for the post here. Here is my tale of woe. Two years ago I went all in at IM Moo and had a good day. Coming out of it, I wanted to just hop back on the merry go round and ended up getting myself hurt (lesson 1, allow enough time for rest and recovery). Then for much of the year I would try to get back going, only I refused to allow for the fact that I was not the same person that was putting up workouts pre IM, so I had predictable results - a good couple three weeks and then BOOM.
After a number of tries at it, and a few other changes, I decided to just go completely unstructured and try to find some fun in it all again. I finally started to get my head and body right by the end of the summer. I have felt way more like myself these last few months and the numbers are starting to show it. I still have work to do, but I feel it is way more sustainable than it was.
This year I want to get three things done: 1. A 50k ultra trail race in April, 2. Tour of California Camp in May, 3. IM Lou in October. The first two are fun and will aid the last one (hopefully). For the IM, I want to once again see how low I can go. Stacking workouts is my mantra right now and consistency is what I am looking to continue. We will see where that takes me, but the outlook is good right now.
with success at IM Canada, seem to be closer to having an idea what works for me.
signed up for IM Texas and Arizona. will continue on a semi-kona merrygoround for now.
what did I learn from doing IM Kona and Arizona this year::::::: short gaps between IMs not working for me anymore - need recovery. may have to rework nutrition - Gatorade Endurance may be a problem - regular Gatorade at Canada with no nutrition problems - though issues at Kona and Arizona may have been due to trying to push too much with decreased fitness. I need to bring hilly bike course power to flat bike course - the bigger absolute power thing does not work for me on a flat course due to bigger drag with my frame. I love the desert.
plan to consolidate my 3 watts/kg race power. plan to consolidate my swim power - mainly with Vasa Ergometer. plan to get back my run quickness.