Hi everyone. It's taken far too long, but I've finally managed to get this blog moved to something I like better.
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Thank you!
Darin
Saturday, March 31, 2012
Saturday, March 17, 2012
Annual Training Plan Review
Spring is springing, and it looks like we are getting an opportunity to get outside now with something other than skis.
That means it's time for a review of your annual training plan!
If you followed a good template for writing an annual plan, you created some phases in your training plan. If you started in November, December, or January, then you probably put some basic base/foundation training in your plan. Well, it's time to look honestly at those goals.
Below is what a plan review might look like. I'll show you mine from this year at the end of this post, but let's just say the review is pretty easy and simple because I haven't done much.
In this example of a plan review, the goals are written in red and the review comments (which you keep in a file somewhere for reference years from now to remind you of how good/bad you were!) are in blue. You can see that the goals generally have some specific measurements in them that can't be rationalized....you met the goal or you didn't.
General Goals
1. Keep weight under 180 pounds.
* Failed miserably. Currently at 192 because of all the holidays and cookies.
2. Consistency is the key. Maintain a focus on triathlon and hit 90% of my scheduled workouts.
* Completed. 92% of scheduled workouts completed.
Swim:
1. Swim 6,000 meters per week to build endurance for my 1500 meter swim in the July race.
* Completed. Averaged 6,400m! Minimum in one week was 1,200 when I was on a business trip. Maximum yardage in a week was 8,600 meters.
2. Get my 500 meter Swim TT to 7:50 from 8:15.
* Just barely missed. My last 500m Swim TT came in at 7:54. I feel much better when I'm done wit the TT than when I did the 8:15 back in early December.
Bike:
1. Bike 120 miles per week to build endurance for the 40ki in July race. The weekly breakdown is 3x24miles 80%MHR, 1x40 miles 65% MHR, and 1x 8 miles 95% MHR.
* Almost but not quite. I averaged 110 miles per week, hitting various workouts, mostly the 24 milers.
2. Get my 20k TT on the trainer to 31:30.
* Completed. Last 20k TT was 31:09.
Run:
1. Run an average of 20 miles per week. This is five runs of four miles each every week.
* Completed. Ran 5x4 miles every week.
2. Monitor leg turnover to maintain 84 RPM.
* Completed. When I monitor, I am hitting 82-86 RPM.
So what does my personal review look like? Not pretty, but here it is:
1. Maintain focus on my training (and blogging!). Fail. I don't even know right now where my plan is written down.
2. I know I wanted to learn bilateral breathing this winter. Completed. I did that at the Master's Swim Practices! I also swam about 7,500 yds / week when I was in town. That's a lot of swimming for me. And then all that swimming and early mornings were tough to recover from, so I didn't do anything the other mornings.
3. I wanted to keep my weight under 185. Fail! Currently 193 somehow, lowest in several months, and got as high as 198.
4. Wanted to run four times a week or something like that. Fail! Ran maybe four times in last four months.
5. Wanted to bike 120 miles per week. Fail! Had three good weeks of 90-110 miles in January, then that fell apart because I started the swim program and could never really recover for consecutive early morning workouts. But I did get my wife onto the trainer on her mountain bike, and she likes it!
But I'm happy with where I'm at somehow! My kids are getting up too early to facilitate beginning at 5:30am, so I have to move it to 4:45 or 5:00, and that doesn't work very well......but I'm getting great quality time with my kids in the morning!
I figure if my races are in August instead of June this year, then I'm pretty much on the same schedule as last year, starting a program five months prior to the race. And I won't be burning out two months prior to the race like I have in the future, so I'm excited about that, too.
So, in a nutshell, my annual training plan is getting a 100% refresh this week, and I'm happy with where I'm at and where I can get to given the time available before my races. Right now, my swim is good (and bilateral!), my running is starting back up nicely, and I'll get on that bike beginning in April really ready to hit it hard.
That means it's time for a review of your annual training plan!
If you followed a good template for writing an annual plan, you created some phases in your training plan. If you started in November, December, or January, then you probably put some basic base/foundation training in your plan. Well, it's time to look honestly at those goals.
Below is what a plan review might look like. I'll show you mine from this year at the end of this post, but let's just say the review is pretty easy and simple because I haven't done much.
In this example of a plan review, the goals are written in red and the review comments (which you keep in a file somewhere for reference years from now to remind you of how good/bad you were!) are in blue. You can see that the goals generally have some specific measurements in them that can't be rationalized....you met the goal or you didn't.
General Goals
1. Keep weight under 180 pounds.
* Failed miserably. Currently at 192 because of all the holidays and cookies.
2. Consistency is the key. Maintain a focus on triathlon and hit 90% of my scheduled workouts.
* Completed. 92% of scheduled workouts completed.
Swim:
1. Swim 6,000 meters per week to build endurance for my 1500 meter swim in the July race.
* Completed. Averaged 6,400m! Minimum in one week was 1,200 when I was on a business trip. Maximum yardage in a week was 8,600 meters.
2. Get my 500 meter Swim TT to 7:50 from 8:15.
* Just barely missed. My last 500m Swim TT came in at 7:54. I feel much better when I'm done wit the TT than when I did the 8:15 back in early December.
Bike:
1. Bike 120 miles per week to build endurance for the 40ki in July race. The weekly breakdown is 3x24miles 80%MHR, 1x40 miles 65% MHR, and 1x 8 miles 95% MHR.
* Almost but not quite. I averaged 110 miles per week, hitting various workouts, mostly the 24 milers.
2. Get my 20k TT on the trainer to 31:30.
* Completed. Last 20k TT was 31:09.
Run:
1. Run an average of 20 miles per week. This is five runs of four miles each every week.
* Completed. Ran 5x4 miles every week.
2. Monitor leg turnover to maintain 84 RPM.
* Completed. When I monitor, I am hitting 82-86 RPM.
So what does my personal review look like? Not pretty, but here it is:
1. Maintain focus on my training (and blogging!). Fail. I don't even know right now where my plan is written down.
2. I know I wanted to learn bilateral breathing this winter. Completed. I did that at the Master's Swim Practices! I also swam about 7,500 yds / week when I was in town. That's a lot of swimming for me. And then all that swimming and early mornings were tough to recover from, so I didn't do anything the other mornings.
3. I wanted to keep my weight under 185. Fail! Currently 193 somehow, lowest in several months, and got as high as 198.
4. Wanted to run four times a week or something like that. Fail! Ran maybe four times in last four months.
5. Wanted to bike 120 miles per week. Fail! Had three good weeks of 90-110 miles in January, then that fell apart because I started the swim program and could never really recover for consecutive early morning workouts. But I did get my wife onto the trainer on her mountain bike, and she likes it!
But I'm happy with where I'm at somehow! My kids are getting up too early to facilitate beginning at 5:30am, so I have to move it to 4:45 or 5:00, and that doesn't work very well......but I'm getting great quality time with my kids in the morning!
I figure if my races are in August instead of June this year, then I'm pretty much on the same schedule as last year, starting a program five months prior to the race. And I won't be burning out two months prior to the race like I have in the future, so I'm excited about that, too.
So, in a nutshell, my annual training plan is getting a 100% refresh this week, and I'm happy with where I'm at and where I can get to given the time available before my races. Right now, my swim is good (and bilateral!), my running is starting back up nicely, and I'll get on that bike beginning in April really ready to hit it hard.
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