Setting reasonable goals this year...
Just thought Id try and get some feedback on this...this year I am racing Kansas 70.3 and IMWI. This will be my 7th half and 6th full. Half PR 5:12 at Racine a few years ago (swim had to be short) and Full PR 13:00 at IMWI. Granted Kansas is a different course, I do want to try and start setting some goals but want to be reasonable. Thoughts? Thanks guys...I dont want to underestimate or overestimate goals here. I'd appreciate any feedback! Also, this is my first year doing EN OS (started in Dec) and have never done bike intervals quite like this in the offseason.
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Instead simply set some FTP and VDOT goals for the OS. Make them strech goes and do your best to hit them. After the OS, start your HIM plan and get some rides done outside. Then start thinking about time goals for the HIM only. Even after the OS you are much better off continuing to focus on what is in your control (FTP/VDOT) and letting what is not (time, speed, weather) work itself out. After Kansas, now shift your focus to IMWI and then set those goals.
A lot can happen in the next 8 months, break it up into 3 periods (OS, Kansas, IMWI) and you will be better off. FWIW... I did that combo in 09 and set my IM PR that way.
I know that is much easier said than done and I even struggle to follow it myself.
I would further suggest keeping your goals close to increase the likelihood of success. The further out you set your markers, the easier it is to put off the hard work - it's the procrastinator in all of us. Each workout has a target, and remember that you're incrementally setting the bar higher and higher, not necessarily in one continuous swing. Every time that I miss a target, I remind myself that it was a missed opportunity to raise the bar. However, every time that I hit my target, I remind myself that my engine (capacity) has grown by some reasonable measure.
Once you've established repeatable and predictable metrics, setting race goals becomes much more practical and useful. Personally, I don't even consider race goals until I'm within the 3-4 week vicinity. At that point, all you can really do is stay fresh, stay healthy, and sharpen the tip of the arrow.
While it is too early in the season to be setting specific time goals for races 6 to 8 months away, it's not too early to think about HOW to go about setting those goals. As Matt and Justin suggest, what you do during training will be very informative in helping you determine what your paces and hence your time should be during the race. It's a multi-step process. Working backwards, about 3 and 6 weeks before the race, you'll be doing a "race rehearsal" (RR) or race simulation. Basically a race length bike at race pace, followed by a 1/4 length run at race pace. If you can hit those paces in the race sim, it gives you good close feedback as to what to expect in the race (you can probably bike a *little* faster, but don't expect to run faster!) . But you need to be able to predict what those RR paces should be. And that's where looking at what you've been doing during training comes in. I suggest coming back to the forum about 8 weeks before your race if you need help then in figuring out what your RR paces should be. There is information in the wiki to help you think about it.
The key thing for now is to work the OS as prescribed in your plans. You'll be training not only your body, but also your sense of pace and what is possible for you. That new sensory and numerical feedback will help you set your RR and thus your race paces, and as a result, predict your time for you. It will be important to be objective about what those numbers tell you. Don't expect to get magically faster on race day that what you've shown you can do during training.
Funny thing is, that I just wrote about this in my blog post for today...for me, I've found that to have the long term goal...in my case 12 hour Ironman Florida, and then work it back to what FTP (now 255...goal 285) and vDOT (now 37, goal 41) that I'll need coming out of the OS, and adjust with each test...keeps me motivated
...over-the-top analysis of course, but does satisfy my 'numbers' fascination
www.irondaughterirondad.com/testing...-reviewed/
@ Steve, just read your blog, really enjoyed it, very well thought out. Good luck, sounds like you are on a great track to achieve that goal.
I was at IMMoo that year and you did have an awesome race Matt. I got Todd Kenyon to fit me after I saw your race pics! This will be my 1st year w/ EN as I used Cuddeback for IMMoo in 2009. Huge volume but little intensity. Not that I could have done intervals on 20+ hours per week avg.
I've got some time goals for IMC this year but mostly they are based off of my goal FTPand Vdot and are fluid this early in year. I'm excited to try the EN plan as I think one of my problems in past Ironmans has been overtraining/underecovery.
Jeff
I got fitted by Todd, too. Great stuff.
The best fit (not much) money can buy in my opinion. I've sent several friends to him. An invaluable service I think.
Lauren, for this I have a few things hanging on my wall, such as my registration from for IMWI along with some stuff from Kona.