Things on my Xmas Tri wish list - Bike Fitting at Plan B

I've ridden my bike in almost the same position for 2 years. It's a road bike, but I wonder if I have it setup in the best triathlon position.

Getting your bike properly fitted is one of the top 10 things you can do to add speed for very little.

I took my wife to Plan B Cycling for her birthday to get fitted on a bike we got her six months earlier for Christmas. She went from pain in her back to wanting to ride every day.

I don't have any pain (Except for my cramping), but I feel like I could be a little more aerodynamic.

Steve will look at everything and make little adjustments to see the power increase or decrease. This is one gift I will probably get for myself if someone else doesn't get it first.

Next years goals - Swim faster!

SWIM FASTER!

Of course I can get faster at everything, but it doesn't hurt to focus on this one.

There are a few things I can do to make this happen.

* Go to the masters swim program more (Or get masters level swimmers to train closer to DeLand with me)

* Actually develop a training schedule instead of just hammering with the masters group

* Have my stroke technique videotaped in Port Orange. They do this great program where they videotape you and analyze what you are doing

* Swim straight in open water

Next years goals - Not cramp up in the Olympic

I need to get through my cramping in the run. 3 Olympic distance races, 3 times that I cramped up during the run.

I have a few suspicions about what it might be.

* Not getting enough nutrition on the bike. Not downing enough HoneyStinger gels

* Pushing myself too hard on the bike

* Not being at the top fitness level I could be at.

What I have tried -

* Drinking more fluids

* High cadence at the end of the bike

Next years goals - Place in an Olympic Distance

I am going to place in an Olympic distance. I have yet to place in my age group at one of these.

I was only a few seconds from medaling at the AFACTri (They had 5 places in the AG), I'm assuming this just wasn't my season.

I really need to work on the endurance of my run and holding onto a faster pace.

Next years goals - Get an overall

I am going to get my first overall!!!

I have been in the top 10 long enough. I was in the top 4 at one race this year, although it was so small there was only one overall place.

I am going to get a top 3 in one of my races next year. I don't know which one, but I feel it coming.

Next Years Goals - Become a certified spin instructor

After just falling short of quite of a few of my goals, I hope to achieve them next year. I also am setting some new goals.

I am looking heavily into getting certified as a Spinning instructor. This will also put me in position to become a fully certified trainer. I also am interested in becoming a USAT 1 coach.

There are very few coaches in the area and triathlon seems to be springing up left and right. I love to see new people trying this sport out and I enjoy giving back.

Things I learned - FIRST run Training

This isn't exactly new. I used this last season, but it helped me drop my first year run time down from a 8:30/mile in my first sprint triathlon to a 7:06/mile for a 5k at the end of the season.

The Furman Institute of Running & Scientific Training has training programs for a 5k through a full marathon. First you find your tempo pace, and then you plug that into each program. You then have a 12-16 week run training program, with run training only 3 days a week. That's right 3 days a week.

http://www.furman.edu/first/

How to be frugal with your triathlon training

Active posted this nice article on how to save some money with your training. I know I put it on twitter, but I thought it was worth a blog entry.

http://www.triathletemag.com/Departments/Training/2007/The_frugal_triathlete__Success_for_less.htm

I would like to add. You can check out books and DVDs at your local library for free.

Also you can usually find cycling clubs for free. A great resource for the Orlando cycling community is blogs.orlandosentinel.com/sports_thechaingang/

Things I learned - Watch out where you peak

* Plan your races accordingly and give yourself some rest in between major races.

I think that I peaked too soon and once I fell off my high I started to drag through the rest of the season. I tried hard to hold onto what I had left.

My first race was good. My two Olympic distance races in March were decent. My races after the Olympics were awesome! By early June I was starting to see my times falling, even after I gave myself rest. I was feeling burned out in my run (Which also had to do with the heat) and I found it hard to train when I wasn't reaching goals I set.

I also need to figure out a way to give myself more rest in the middle of the season and really plan out my season for a few peaks and breaks. I Also am going to start my main training a little bit later this next season.

Season Wrap Up - Goals I set and how I did with them

Season Wrap-Up

I think it's an excellent idea to set goals for yourself. No matter what level you are at, they give you something to reach for. Even when the rest of your life falls off track they give you some focus.

When you set goals, you start to learn what is and is not possible for you to achieve. They also set you up to create new goals and accomplish goals that you didn't realize you had until after you complete them.

My goals for the 2008 season -

* Get Sponsored
Thank you Honeystinger and Rudy Project. I hope to add to my sponsors next year.

* 6:30/mile

During the beginning of the season my training was going excellent. My run splits for my sprints were consistently around 6:50/mile and I was consistently setting PRs. I thought for sure I would see as much improvement as I did last season and reach a 6:30/mile. Then the heat came. I didn't know this was the problem though.

I don't remember my run suffering as much last year, but my time dropped. I was still being competitive, but I was having trouble training and I didn't have a clue what it was. I thought it may of had to do with some inconsistency's in my training. Then I started doing research and I read in a couple places where heat can fatigue your run by 10%. This was almost exactly where I was at. I went on a trip to California and I saw my distance and speed increase dramatically without feeling fatigued.

I am planning to do some 5ks in my off season. I hope to peak into January before I take a break. Now that I have figured this whole heat thing (And it's actually starting to get cool around here) I hope to set some huge PRs and raise the bar for myself for next triathlon season.

* Place in the top 5% overall regularly

This may of been a bit of a lofty goal. 5% in many of the races would of meant me finishing 1st or 2nd overall against the men. I consistently placed near the top 10% of men. I was 3rd in my age group in one race and I was never worse than 2nd in my age group over another 6 different sprint races. In every sprint race I was in the top 20 overall, and the races ranged from 60-350 people.

Olympic distance races were a completely different story. I just couldn't break through a barrier. In the two smaller ones I raced in, I was 8th and 5th in my age group and never worse than 60th overall. Small being 325 and 505 people. At St. Anthony's, 3415 people, I was 26th in my age group and 245th overall (This includes about 40 pros). I still have a ways to go here.

* Qualify for nationals

USAT's qualification system is a little bit hard to understand, but apparently by finishing so well in my age group, at USAT certified races, I qualified on multiple occasions. Unfortunately due to losing my job, and some difficult financial situations before that, I wasn't able to go.

I hope to qualify again next year, and I hope my situation will be better. There is a sprint race in California to qualify for worlds. If I can afford it, I may go.

* Help others achieve their triathlon goals

I helped Kathy teach another round of a beginning tri group at the YMCA. Late in the season I worked with Jennifer in the pool. I carried Mike Mott along in my draft during long rides so he could get his mileage in (You know I'm joking, right Mike. I only did this early in the season, haha)

If you have any questions, let me know. I am looking for topics to discuss here or I'd be happy to meet up with you and help you out. I am now heading into my third year and still remember a lot of the speed bumps I had to go over to improve and get to where I am at. I realize I have a lot more speed bumps to go, but I have definitely learned a lot.