Triathlon Training Objectives for Ironman 70.3

Overview

I am predominantly a self-trained triathlete and not directly attached to any team at the moment.  Part of the challenge and fascination of the sport for me is the intellectual challenge of building a training plan.  I though it might be useful to describe my approach, objectives and high level training plan.

Key Objective: Complete the Ironman 70.3 New Orleans in under five hours.

Secondary Objective: Achieve age-group podium places in at least one sprint and one olympic triathlons in 2014. (I have never been on a podium in any sport).

Long Term Objective: Complete a full Ironman distance event during 2015.

Longer Term Objective: Qualify for Kona before I am 50 (i.e. by 2020)

Training Challenges

Improve running speed and distance significantly - running has been my Achilles Heel in triathlons.  My swim times have been average, my transitions are average to poor, my cycling is in the top 10% of overall but my running is slow.  I've never been a long distance runner and have not found it a natural activity.  My physique does not lend itself to me being a long distance runner either - but I do believe that with sufficient commitment to training and technique improvement I can be significantly better.  After my last Olympic tri, I decided to refuse to be a 10+ minute per mile runner in races and training.  My faith in my ability to improve was sealed when, at the peak of my fitness this summer I clocked at 25:08 5K time in a race.  I surprised myself as well as those waiting for me at the finish.  I CAN run ... And for Ironman 70.3 I need to be able to run fast for a lot longer than I ever have.

Improve open water swim confidence and speed: although I've always been a swimmer, since an early age, I've not been a long distance swimmer and was always a far better backstroker than any other stroke.  My open water swims have been dogged by confidence and that panicky feeling of being alone out in the middle of a lake, resulting in lots of breaststroke.  I know I'm better than that - my times in the pool show it.  So I need lots of focus on translating that ability into the open water.

Continue to improve cycling power and efficiency: I'm built to be a great time trial cyclist - I feel natural on the tri bike and my times and power have continued to show improvement.  But there is still massive room for improvement.  While this is important to improving bike splits, it's also key to making sure I am in better shape for the run.

Improve Technique in all areas: In addition to regular training plan, incorporate swim, bike, run, transition and nutrition technical improvement initiatives.

Ironman 70.3 Race Objective

To complete the Ironman 70.3 New Orleans race in under five hours I need to do the following including comparitive % ranking from the 2013 race:

- Swim: under 0:40:00 (33.6%)
- T1: under 3 minutes (19%)
- Bike: under 2:24:00 (1%) - 23.3mph, approx 230 watts threshold
- T2: under 2 minutes (20%)
- Run: under 1:50:00 (24.5%)

Total: 04:59:00 (12.7%)

Top 10 - 4:53:00 or better, mostly by improving run and swim times

High Level Plan

Complete the Hotter'N Hell 100 mile ride in under 6 hours - COMPLETE!  

Run a half marathon in under two hours, stretch target: 01:45:00 - run-specific training in progress.

Maintain cycling, swim and strength base while training for half marathon (to Dec 8 2013)

Initiate 70.3 training plan from Dec 10 2013 to race on April 13, 2014 - beginning at 15 hours per week rising to 30 hours per week prior to taper.  Refine plan personalization before Dec 10.

Build objectives and implementation plan for technical skills improvement in swim, bike, run, transition, nutrition.