Goals 2013

Here are my goals for 2012. These are part of a bigger document that describes more details.

Updated Oct 31, 2011.

Overall Triathlon Goals

1. Place in my age group at large regional triathlons (Rexburg, Bear Lake). Always finish in top 10% of my age group.

2. Complete Olympic-distance triathlons in 2:10 plus transition time. This used to be 2 hours, but 2:10 is more realistic.

3. Maintain a high level of fitness year-round to facilitate other activities (hiking, fishing, skiing, etc).



2012 Expected Races

1. Bengal Tri in April in Pocatello

2. Baseline 70.3 TBD @ Pocatello (this is a club workout, race rehearsal)

3. Pocatello 50 (25 mile version)  June 2 @ Pocatello

4. Cache Valley in Logan, UT (June)

5. Rexburg Rush in Rexburg (August)

6. Bear Lake Brawl @ Bear Lake (August)

7. Utah Xterra @ Park City (September)


2012 Goals

1. Finish in top 10% of age group at all races.
2. Place in age group in age at Cache Valley Tri.
3. Place in age group at Bear Lake Brawl.
4. Compete strongly at Rexburg Rush.
5. Complete first Xterra Triathlon in Utah in September.
6. Complete the SpringBaseline half-iron distance organized workout in May with the tri club.
7. Consider running the 25 mile version of the Pocatello 50 in June to see how that goes.



Objectives that support the goals

1. Don't let my training fall apart in mid June like it has in all years past. Keep up the training through the end of July to be in the best shape possible for August races. Take advantage of increased time at home.

2. Ride a a 1:06 with light winds at a local tri). Ideally, the faster bike time will not negatively affect run time.
- Build a big base of endurance and muscular endurance during winter time by completing overall volume with the premise of 50% high intensity training (same volume as last year) and adding low cadence/big gear training at 75% max heart rate to get the additional points.
- Complete 125+ miles per week ideally during winter training, and a minimum of 100 miles per week.
- Weekly schedule will consist of two 2 hour power workout (low cadence/high gear) for a minimum of 36 miles preferably 40 miles, two days of 2x20 + 2x10 + 30 minutes power for minimum of 30 miles preferably 36 miles, and one day of 1x45 very easy for 12 miles. This totals a weekly minimum of 144 miles with an expected 168 miles.

3. Improve run to a goal of 42:00 at a a local olympic distance race.
- Consistently run 10k at lunch run a minimum of four days per week and ideally five days per week during winter training and three days per week during spring (other days are sprints and long).
- In spring, complete at least one hill or track workout for very high intensity effort work.
- Complete a nine-mile run each week to build basic endurance ability.
- Track my 10k time to watch the affects of consistent running.

4. Maintain the ability to swim a 21:00 1500m Open Water Swim, and ideally finish this in 20:00.
- Swim throughout the winter to maintain form.
- In May, swim 1.5 lengths (1.5 miles total) at Jensen Grove (open water) twice weekly.
- Consider changing goggles to get rid of the big face mask.

5. Maintain weight at a reasonable level, gaining no more weight after Nov 1 and getting to a race weight of 172 (or 175 if 172 doesn’t feel good and strong).
- Don’t completely lose self control during holidays.
- Five fruits a day every day.
- Do the long workouts to facilitate fat burning.
- Consistent exercise will help weight control.

5. Improve core strength for better form and efficiency in all sports.
- Make sure to do the long workouts to focus on endurance of core strength.
- Focus on good form during workouts.

What I Learned Last Year and How I’ll Address It This Year


1. The key to running is consistency and lowest possible weight.
- Run EVERY DAY no matter how long.
- Begin focused effort to get rid of fat and keep it off beginning in February.

2. My core is still weak.
- Keep up the the volume; don't lose it in June.

3. I really should be able to hit the 20 minute swim.
- Continue two OWS per week in May and June.
- Maintain good form: good rotation, snap the hip, don’t snake.

4. The 60 minute 40k bike will be difficult but is attainable under perfect conditions. The Pacific Crest bike ride was a leap into a new realm of ability, and I want to get there again and stay there.
- Having objective, consistent data of power using the Kurt Kinetic trainer and computer should help immensely.
- Improve Lactacte Threshold by 2x20 + 2x10 + 30 SSRs as primary weekly workouts.
- Get outside on the bike in the mornings beginning in May. Use low traffic areas and a bright light. NO EXCUSES!

5. A 40 minute 10k run after a strong bike is a very high goal for me. 43 minutes is more realistic.

6. Cold water really saps energy. Nothing to do but accept this, I guess.