breaking away....

Thursday, August 18, 2011

Day 1 Training for Ironman 2012 - Break the process into steps.

Inspiration is one thing you can say happens when you think of Ironman as an accomplishment. I had an email from a truly great mentor and the words rang so true, I have to use them a few times here. Let go of doubts, let go of perception, let go of personal definitions, just be all you can be, be an Ironman.

This Years Goals - injury proof, fastest swim, bike and run next year through focus and fine tuning. Goal on swim 1:47/100 m T1 5 min, Bike 31 km/hr av, T2 4 min, Run 4 hours 15 minutes, race weight 138, nutrition plan is to avoid sugar until end of the bike. Plan for more neutral food, rice and egg wraps, hammer bars, maybe try heed, have been using coconut milk, but finding this hasn't been easy, or cheap.

Step 1 - physical assessment, discover muscular imbalance and work the corrections into my regular workouts. Follow up every 3 months on progress.

Step 2 - Muscular Imbalance Correction - follow a more tailored approach to strength training to gain better function, and injury prevention.

Step 3- Swim/bike/run assessment - using video analysis to reveal any form problems early to have time to focus on correction.

Step 4 - Plan workouts around the corrections, be specific and test regularly to reveal if the plan is working.

Step 5 - Begin race weight plan and nutrition plan to provide the nutrition needed to train at a higher level and recover fully.

Step 6 - Implement plan - each phase of training has its own focus. These focuses are what you will be testing at the end of each phase. If you were to improve technique, has it worked. If so you are moving on to Base training focusing on maintaining your focus while building endurance. The same is true through each phase to maintain your focus under intensity in build and again during racing.

Step 7 - Test, test and test again. Re-assess your physical state, has the corrective work helped, are you moving on to more strength training or are you still working on balancing the muscles. Test your technique, have you been able to make the changes to your technique. Test your speed, are you getting the speed changes you were planning for. Test your nutrition,look over your nutritional diary and see if you are following a proper diet with appropriate recovery meals to allow adequate recovery.

Step 8 - Increase the intensity of everything as you get close to your target. Focused technique with speed sets and endurance sets, bricks of two together. Longer workouts to practice pacing and nutrition.

Step 9 - Write the race strategy you have been building, it includes your focus on technique, your nutrition plan, your pacing plan, your minute by minute focus for the entire race, so you are racing your plan every minute. Plan for adversity, put in what you will do if that happens, leave nothing to chance, if you are mentally rehearsed it will not be a mental blindside on your race, it will be a trained response to adversity. "Fail to plan, plan to fail".

Step 10 - Race your plan.

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