Saturday, October 16, 2010

What's going to happen in 2010-2011?

I'm always impressed and have alot of respect for the coaches at the Talisman - both ETS and Tri Club. My first exposure to coached workouts in cycling was with Jack VanDyk and Paul Robertson (and subsequent ETS/Tri Club coaches) at the Talisman. I've been hanging around their since 2005 and I've had the pleasure (and pain) of seeing my own success under the tutelage of the ETS Comprehensive Coaching packages, ETS bike classes and Tri Club classes. Having said that, I read Jack's most recent post on the Tri Club blog and thought I'd apply his recommendations to set out MY performance goals for 2011.

SMART Goals (Specific, Measurable, Achievable, Realistic, Timely)
  1. I want to complete a 70.3 triathlon with a "6" in front of my finishing time at my goal race in August 2011.
  2. I want to run a half marathon (during this 70.3 triathlon) around 2:15 during my goal race in August 2011.
  3. I want to weigh 20 pounds less at the start line of my goal race in August 2011.
  4. My races for 2011 will be Wasa (June); Olympic distance in July (Kelowna?); and a 70.3 (Calgary?) in August.

Train More

I'm going to do more structured training with my running this year. This will involve improving my base/technique and then gradually working on my speed/efficiency. I'm going to focus on my base and technique through the fall and add in speed/intervals in early 2011. I'm going to keep a better log of my training so I can see my progress. I'm going to continue 2 bike sessions, 2 swim sessions, 2 run sessions, 2 weight sessions per week through the winter and ramp things up in early May.


This is where my Talisman Tri Club membership comes in.... I have coached sessions in swimming, cycling, and running. I have the ear of coaches who're always willing to share their knowledge, as well as gleaning info from my fellow club members. I've said before how valuable time in the hot tub can be after swimming.... Technical practice is going to be in all 3 disciplines throughout the year b/c I have lots of room for improvement in all 3 disciplines! Cycling is my favourite, and I love my new Argon E112 tri bike, but my weakness is running.

Dial in your nutrition

Even though I didn't lose additional weight this year, I still feel successful with this b/c I didn't GAIN back any of the 50# I've lost so far. I have had a slow, steady weight loss journey in that it was lose, maintain, lose, etc. I will probably always struggle with my weight. I love to eat and will exercise to manage my weight more willingly than watch what I eat. This only takes me so far, so I do have to manage my eating. Having worked with Kelly Drager (Registered Dietitian) as part of my ETS Comprehensive Coaching packages she has given me good objective data to look at in managing my eating - getting enough calories to sustain me with the workout schedule, while still allowing for healthy weight loss. (Like replacing 5 fruit servings a day with 2 fruit and 2-3 more veg servings). Keeping a food diary helps me to be accountable to myself.

Recover Better

One of the biggest improvements in my nutrition in the past year has been my recovery meals after intense workouts. I started to use Hammer Recoverite after workouts longer than 2 hours. I mix it up and bring it to the workout with me, so I have it right after a workout (getting the recommended carb/protein ratio of 3:1 within that 30 - 45 minute post workout time frame). I sleep better, I can do another intense workout the next day, ie: long bike Sat and then long run Sun, and find my energy level is greatly improved. This along with my "go to" snack of 4 dates and 8 pecans to have throughout my work day have been some of the "good habits" I've developed. I will continue to try to get that 4-6 servings of veggies each day. I like veggies, I have a hard time convincing myself to prepare them!

Strength and Core Training

Again, this is something I've taken advantage of at the Talisman. I'm a bit of a "class junkie" and I've participated in alot of the strength training sessions offered through ETS and Tri Club. I have added it to my fall training program (off season) as an independent workout. I try to get in a core workout after my runs. I'm also focusing on my shoulder external rotator muscles b/c I'm having a tough time in the pool getting my "catch" to be consistent.

Train with Others

Refer to admission above: "class junkie". I know all the coaches of ETS and Tri Club; I show up pretty consistently, although the early morning swims can be a bit of a battle, often with some sort of internal bargaining being undertaken with myself at 5 am; and I know how to "smack talk" and "throw down the hammer" now! One of the other advantages of the classes are getting to know others who're about your level to work out with once we're able to get outside in spring/summer/fall (summer, was there a summer this year?).

Train Alone

This isn't my favourite part of training, but I probably run most on my own. If I'm on my own for biking I often do a brick over at Edworthy or hill repeats at Edworthy (then it becomes known as that "evil" hill at Edworthy). Evening bike rides in the summer are great too.

Get Tested

This hurts!! I think the worst time trial I've done was a blood lactate running test. I thought I was going to die and get spit off the end of the treadmill at the same time. I think we all dread bike time trials, but I've done enough of them to know what to expect and do try to push myself on them. I think I have my "little pieces of paper" from all my time trials since 2005. I try to remember to put the dates on them. I like to look at them every now and then and see that objective data and how I've improved over time. Having objective data and TACX trainers for measurable workouts makes alot of sense to me. I know "perceived effort" has also been validated in studies, but objective watts to train in your zones has made me a stronger cyclist.

Hire a Coach

I have completed 3 ETS Comprehensive Coaching packages at the Talisman (2006, 2008, 2009). They were totally worth the money. The workout plan was taken care of; it was centered around my goal race; it was progressive with my input on what my goals were. The coaches used objective data from blood lactate testing (bike or run); and it took into account my life. What life? - all I do is train (eat, sleep, swim/bike/run, repeat).

The bottom line for me is: I really enjoy triathlons. I like the sense of accomplishment I get out of finishing a workout or a race. I have met great people and feel I have gained great mentors (Alan and Pauline especially). Talisman pretty much has all my money, so it keeps me out of the mall - too bad I didn't go for a workout instead of test driving cars (....but that was the off season).
Happy training..... Ciao, Cindy