[El Director]

Well here it is the third installment of my training logs, here are the other two for anybody interested:

Keen to see what the future may hold
Swim, bike, run...if only it were that simple!


Five Year Plan

"If you want to make God laugh, tell him about your plans" - Woody Allen.
I am very aware of this quotes but I still feel it's important for one to get where they want they need to have some sort of a plan. So this is my (rough) five year plan:

Year 1 Olympic/Sprint
Year 2 Olympic/Sprint
Year 3 HIM
Year 4 HIM
Year 5 IM

So that might dispel the usual talk at the end of each season regarding the following seasons goals So according to this I will be 35 when I try my first Ironman event, that will mean I have 7 years of triathlon under my belt.

My Reasoning and Some Hopes and Dreams

Well I feel I haven't reached my potential at sprint/olympic yet and I would like to do that before moving on. This will also provide me with a solid base for moving up in distance, so it's about a progression, however life may/will dictate what actually happens over the next few years.

The main reason is trying to reach my potential, put simply I guess I want to get as close as possible to 1 hour for a sprint triathlon (currently 1:04) and as close as possible to 2:05 for an olympic (currently 2:10). It's to do with an obsession for speed and getting faster. Another thing that would occupy time in my mind is wondering what it would feel like to actually win a race, to be no. 1, to break the tape and have a title to defend the following year. Only a tiny tiny percent of people will ever experience that feeling and I want in on that club. There are a few on here that are in the winning club so some day, some day, who knows? I started thinking like this at the end of 2010, I'd even make myself every medal ceremony going just to keep me motivated! It works. Every time I see others getting presented with medals (or whatever) it makes me want it even more Now in 2011 I did podium once and I was walking on a cloud for the rest of that week, even though it wasn't a NS race, still I was battling it out with the best of the west and it gave me great self belief. This is just me and my hopes. I have great respect for anybody who just decides to get off there couch and get out there and do something, anything and indeed I am very supportive of many of those people in my everyday life and try to help them where possible.

The biggest motivation is however to do with the title of my log. Drunk and hardly even able to see my computer screen, on the 26th of June I was already googling and searching for ways to get a faster run - I'd need this if I was to get what I really wanted - a European AG Champ Medal. I think I have stated before that I would not go to these AG champs again unless I thought I was in with a good chance of getting a medal. Now when I sat down with my coach in Sept and stated my goal it was met with a raised eyebrow but I went onto explain why I thought the goal was attainable. Last year in Pontevedra I raced the wrong race. I was poised for a great sprint race but I was in the olympic distance race. It only dawned on me about 2 weeks before the race I realised that I had no prep for a 10km run, whereas I just PB'd in a 5k after about 3 weeks of speed work on the track. Then looking back at the sprint distance times I am very sure I would have finished 5th or 6th in my AG (half my oly time and minus 1 min). Coach seemed to come around to what I was saying but interjected with "you need to be faster at everything". Of course he is right, it ain't just about my running.

Ok, and what if I fail? Well then I fail, no problem. At least I will have tried something special. The worst that could happen? I become the best triathlete I can be along the way - cool, I'll take that as a consolation

So there I was, 2am, Linda fast asleep, we had been out with the Irish team and I was searching... Even when I was out that night I wasn't in the moment, all I could think about is how do I get one of those medals. It was that night that my heart went out of my second A race of the season - Galway 70.3. Although I enjoyed that experience I was just mad for the winter so I could get my head down and get on with the training. SO why not the Euro's 2012? I wouldn't be ready and it's on too early in the year and in Israel (much as I'd love to visit that country). SO I am giving myself plenty of time. As far as I am concerned 2012 is about experimenting, getting consistent with training, strengthening my weaknesses and getting up there domestically - try to break into top 10 of NS races. As far as I am concerned my next A race is in Turkey on the 14th of June 2013 For the purpose of this year I have picked races to peak at so I can practice the art of peaking (my first peak will be roughly around the same time of year as ETU 2013).

So for this season...

2012 Season

Now to discuss my races, goals and objectives for 2012.

Races

Races 2012

Jan Sun 15th

Tuam AC 8k Already a race gone due to knee

Feb Sat 18th

Ballinrobe Duathlon

Mar Sun 18th

MSB Paddy Weekend 5k

April Sat 21st

Sportsman Duathlon

May Sat 12th

Valentia island Sprint (NS+NC)

June Sun 3rd

TriAthy Sprint (NS) A Race

June Sat 9th

Crooked Lake (NS) A Race

Then 5-6 days Euro 2012

June 20th Weds

Bray Aqua

June 23rd Sat

HOTW (just love this race and a good mate is coming home from Oz to race it)



So the A races: TriAthy Sprint, Crooked Lake Triathlon and Blacksod (Sept).

Goals

I guess my goals are simple. Try to prepare as best I can, be committed and consistent, for my A races. Then try to execute the race plan as best as I can and have a feeling after the race that I couldn't have pushed or tried harder.

Objectives

Swim

400m TT sub 6:10 (6:34 set last June)
1,000m TT sub 17

Bike

20k TT sub 29min
40k TT sub 61min

Run

Run a sub 17:30 5k by years end (currently 18:14)
Let 4:20/km be my easy pace by years end (currently 4:30-4:40/km)

Limiters

After last season I identified 2 limiters:

Weight and Diet

I was too heavy and big for what I wanted to do. Already I am well on my way to fixing that. Just before christmas I was 76.3kg- lowest since I was a teen! More about losing weight it has to be about reducing body fat and gaining/maintaining lean muscle. Now I am sure I've lost muscle since Sept but with the big gear work and buoy and band/paddle work I think I will gain lean muscle that is more geared toward triathlon. That along with core work and working on my weakness should see a different shaped El D for this season

Helping me do all of this is Matt Fitzgeralds "Racing Weight". The foods I now eat are of a higher quality and I've learned the importance of eating the right type of food and the right time. I've also learned to plan my diet with the next session/or two in mind. Over christmas however all bets were off

Consistency

I felt I had to be more consistent with training as well and if this meant less racing and more training then so be it. Since going with the coach my consistency has really improved making 97%+ of sessions.

Where I am Right Now

Much better shape now than this time last year 10kg lighter and still more to come off, so I feel I am starting 2012 with a head start.

Swim Although I have no TT's I do feel that I am a better and faster swimmer already than the end of last season. The drills I am doing are really helping and as the season draws closer I am sure I will add the extra bit of speed needed for a 750m swim.

Bike I've done one FTP test but the numbers that came from that cannot be trusted although I am working the HR numbers that came from it. So I'm not too sure where I stand currently but one thing I can say for sure is that my quad size has noticeably increased so maybe.... I'll see how I feel in my first duathlon in Feb.

Run Well I was only 2 months with the coach, a lot of easy running and some fast and build work, that coupled with the weight loss and i knocked over 30 sec off my 5k PB time! That was before christmas and I have certainly gone back a bit since, that doesn't worry me as it was christmas and all that goes with that. What does worry me is this IT problem. More on that during the week when I confirm it as an actual IT problem.


For those who think I am a dreamer (which I am )

“All men dream: but not equally. Those who dream by night in the dusty recesses of their minds wake up in the day to find it was vanity, but the dreamers of the day are dangerous men, for they may act their dreams with open eyes, to make it possible.” - T.E. Lawrence

So now the hard work begins, here goes....520 days to go

[interested]

Good luck with the training and the log chief
Btw - "Crooked Lake (NS) A Race" - I see sub 60 for sprint distance right there for you.

[griffin100]

Oh to be young enough to have a 5 year plan.............

Best of luck with this, I forsee many podium places in your future young man!

[insinkerator]

Good luck with it!

[pgibbo]

Worth waiting for!

Best of luck with the goals. Lofty goals but heh if you don't try you'll never know. I believe you have the right work ethic and with the right coaching I don't see why you can't achieve those goals.

Hope the physio session went well.

[BTH]

Thats oddly similar to my plans for the year, with concentrating on getting faster this year, with a late Summer 2013 main goal.

Best of luck with it. Nothing wrong with lofty ambitions. Its something to picture in your mind during the hard times, like when your legs are on fire and your arse is in bits after 80minutes on the turbo. No? Just me then...

[catweazle]

Galway Cope with better weather also should get you under the hour - although I dont know if it is even being run this year. You stopped your event list in June - are the following months open to change. Good luck with the training!

[shotgunmcos]

Nice one El D! Fair play to you too for pushing the Coach on his stall. Lofty Goals and I feel we only have a taster

Best of luck and health.

Quick question, what are the QF races for Turkey as I'm interested in that myself? (I can't access most of the TI site at work)

[BTH]

Originally Posted by shotgunmcos

Quick question, what are the QF races for Turkey as I'm interested in that myself? (I can't access most of the TI site at work)

I'm open to correction on this but I believe they havent been selected yet.

[jackyback]

Excellent stuff ElD, lofty goals for sure but with your work ethic and attitude there is no reason why these goals are not attainable.
I have my own 5 year plan as well albeit over Long Distance and hopefully ending with me getting to wear a grass hula skirt at some stage

[nerraw1111]

Best of luck. I know where you're coming re watching medal presentations. No reason it can't be you or anyone else here. Hard work is required that's all, that's what gets you on the podium. Not lofty in the slightest.

[NeedsTraining]

The blockbuster we have all been waiting for.

Best of luck El D. No reason why you can't achieve your goals. You are focused and have a great attitude to training and racing.

I hope the recent injury set back is your one and only on your road to the Euro's

[El Director]

Thanks guys

@Interested sub 60? I'd love it but perhaps not this year. Really have to work on transitions to have them perfect for that. Have you done it before dude? Flat, fast course?

@grif100 thanks dude, certainly hope you are right! It won't be from a lack of trying and if it's to be, if not then at least I tried. Don't want regrets nor do I want to be one who thought a target was out of reach so never bothered trying and then belittled that target. A bitter old man...it wouldnt sit well with me

@BTH Can you spill the beans on that late summer 2013 target? I tell you one thing, I'd be extremely interested in a log by you. Getting on with things nice and quiet, I'm sure there is big things for you if you continue with it.

@CW Just finalising what to do after June but Blacksod is in Sept and is A race number 3. That a tough one but a great challenge. Cope was to be A race no. 2 but not on the calendar. However I was talking to Seb (race organiser) he says it is going ahead but in July. Sub 60 there would be very very difficult IMO. A sea swim, and costal bike and run-almost always windy. In saying that it is one of my fav courses.

@MCOS thanks dude. The qualification races have not been decided as of yet, I am keeping an eye out for them but I will prob just ply based on NS points and should get it no probs (I hope).

Again thanks guys, I know a lot of back slapping goes on here sometimes but it is nice to have support.

[catweazle]

Originally Posted by El Director

However I was talking to Seb (race organiser) he says it is going ahead but in July. Sub 60 there would be very very difficult IMO. A sea swim, and costal bike and run-almost always windy. In saying that it is one of my fav courses.

Balls July is getting too close to Swinford for me, he will be going up against the Aquathon as well then more than likely. Theres an early race by Tri Lakes in Cong in May (The Quiet Man Triathlon) - that cold water will kill the fillings in my teeth but I may have to look at that instead. Although running through the Ashford castle grounds will be nice. An Ashford Castle visit was always early in the rotation for courting in my playboy days

You did a 1.04 in a hurricane the last time!

[El Director]

Originally Posted by catweazle

Balls July is getting too close to Swinford for me, he will be going up against the Aquathon as well then more than likely. Theres an early race by Tri Lakes in Cong in May (The Quiet Man Triathlon) - that cold water will kill the fillings in my teeth but I may have to look at that instead. Although running through the Ashford castle grounds will be nice. An Ashford Castle visit was always early in the rotation for courting in my playboy days

You did a 1.04 in a hurricane the last time!

It's actually Cope who decide when the tri is run, Seb just organises it for them afaik. Tom O Dowd, the winner, did 1:04, I did 1:07