Setting 2014 Training Objectives

Most of us know our weakness, but it helps to review past race data to see the relationship between HR, power, speed, cadence, etc.  This will help pinpoint your limiters.  For me, my limiter is both muscular and anaerobic endurance.  Two VERY big items.

Your training objectives should be targeted toward your limiters and your goals.  Since I’m training for four sports (triathlon and mountain biking) how I target my limiters is unique.  My primary focus is triathlons so my objectives will be based on that.

Annual Goal: Complete First Full Ironman

Limiters: Running Strength/Endurance/Speed, Bike Power, Swim Speed, Nutrition and Mental Commitment

Annual Goal: Complete Barry Roubaix Long Course 3:15

Limiters: Muscular/Anaerobic Endurance and Bike Power 

Annual:  Complete Iceman Under 2-Hours

Limiters: Muscular/Anaerobic Endurance, Bike Power and Mental Fatigue (race is at end of season)

Annual Goal:  Personal Best In All Races I’ve Done In Previous Years

Limiters: Muscular/Anaerobic Endurance, Running Power/Speed, Bike Power, Nutrition and Mental Commitment

Training Objectives: Running

10-15 miles per week during Base 1 and Base 2

15-20 miles per week (1 speed workout a week) during Base 3

13.1 mile run during February and weekly 13.1 during March and April

Weekly Speed and Power intervals during build period.

15 mile run in May and 20 mile run in June

Weekly 20 mile run in July-August (include 2 full marathon runs)

10k pace at 9:00 by March and 10k pace of 8:30 by April and 8:00 pace by August

Daily stretching exercies

Brick workout out every other week.

Monthly FTP checks

Embrace recovery days.

Training Objectives: Cycling

1 Sufferfest/TrainerRoad session a week during Base 1 and 2 (2x start in January, 3x in Feb)

Long rides (40+ miles) during Base 1 and 2

Long rides (60+ miles) during Base 3 (With intensity intervals)

Long rides (80+ miles) during Build periods (with intensity intervals)

During Build, establish Ironman pace and experiment with different options.

Monthly FTP checks

Consistent strength training

Add 2-3 mountain bike 'training races', preferable Tailwind series.

Embrace recovery days

Training Objectives: Swimming

Work on technique during Base 1 (include long swims: 3000+)

2 swim sessions a week during Base 1 to Base 3

Increase intensity during Base 2 and Base 3 (include long swims: 3000+)

3 swim sessions a week during Build phase (or 3 hours)

8000+ yards a week during build (mainly after May)

Monthly FTP checks

Training Objectives: Nutrition

Do research on nutritional strategies and experiment with different nutritional mixes.

Have a solid nutritional plan for EVERY ride, regardless of how short the ride is.  Document that plan and how well it worked.