Training and Sponsorship

Update

Well how things can change in a short period of time.  Since my last post my triathlon life has moved on to new levels of commitment and involvement.

Firstly the Dallas Marathon got cancelled - I was due to run the half marathon but the Icepocolypse wiped the event out completely.  Most importantly for my long-term tri training plan, I'd done the training for the event, significantly improved my endurance running ability and fitness and running no longer sucked completely.  I'm physically on the large side for a competitive triathlete and running in particular presents a challenge when you are large-framed and weigh 190-200lbs which is why diet is such an important and key component of my plan.

Training Plan

The Dallas Marathon marked the beginning of my focused training plan for Ironman 70.3 New Orleans.  I am self-coached but use Joe Friel's Triathlete's Training Bible to construct my training plan.  I've had the book for a while but this is the first time I've made the concentrated effort to build an annual plan.  Previously I've relied on iPhone apps from JammyCo which are great for anyone beginning as a self-trained triathlete.  Joe Friel's book seems complicated at first but with the help of Microsoft Excel I was able to build up a plan for myself.  It feels much more personal because it's shaped around me, rather than being a generic plan (although the JammyCo apps do provide for some level of customization).

Building the plan has a number of steps:

- Determine race plan
- Build personal objectives
- Work out how much time you can commit to training through the year
- Organize your week (I used the suggested week plans and just switched long run & bikes at the weekend)

With that, Joe Friel helps you fill in the rest.  It seemed daunting at first but following the process in the context of my own objectives made a lot more sense than just reading the book.  What I ended up with is shown below, a day-by-day schedule that extends out a full year (my year starts in December)

Excerpt from my Excel-constructed Weekly Training Plan

The times for each of my activities shown at the top are just a guide.  One the structure of the week is set, I manually adjust the workout times so that they sum up to the weekly training hours target.  Where there are multiple options for the type of workout I rotate the options between weeks for variability.

Keep a Training Diary!

Even though I have the plan constructed on Excel, I transfer each week into a training diary folder and record my actual activities, notes, changes to plan, etc. into that by hand.  This seemed a rigmarole at first, but I now understand how useful it is.  It is a source of great pride to complete it each day and after each workout - it helps keep me focused, it ensures I review what I've done, how I feel and what I am doing next.  It also lets me think realistically about how my training needs to fit in around my life, such as holidays, family events and work commitments.

I use the template provided in Joe Friel's book for now.   I think I might tweak it a little in future now that I've got used to it and my own process of compiling it but for now it works great as is.

Tracking My Data

I'm an Excel addict.  So as well as keeping the paper-based diary, all my metric data goes into my training spreadsheet.  In addition, I use the basic (free) version of TrainingPeaks to record my workouts, some metrics, diet (sometimes) and upload the recorded data from my Garmin ForeRunner and CycleOps PowerTap power meter.  I also record all outdoor runs and rides on Strava - for sharing on Facebook and Twitter and also because there are a few Strava segments I have my eye on to get near the top of the KOM list.  All my runs also get recorded using Nike+.  I really like the Nike+ voiceover announcements of pace and distance.  

Tracking My Location

Lastly, I run the free RoadID eCrumb app which I cannot recommend highly enough especially as the vast majority of my training is done alone (the same for a high proportion of triathletes?).  This simple app lets you send a web link to a list of phone numbers and email addresses that links to a map showing my route taken and current location.  It also has a Stationary Alert feature to alert the contacts if I should ever be stationary for more than a few minutes, in case I have an accident of some kind.  It doesn't replace my RoadID bracelet, which I always wear, but it provides security and peace of mind.  It also gives my wife an idea of when I'm likely to be done based on where I am! I'd totally pay for this app if I had to.

Needless to say my iPhone battery takes a hammering when I run and ride so I often carry a booster battery to keep it charged.

Sponsorship

Late in 2013 I saw a Facebook post inviting invitations to apply to be a part of Team Zoot for 2014.  I decided to put together a resume and apply.  I didn't hold up much hope of getting picked but I applied using my best professional approach and kept it honest and truthful.  During December I got a message from the Texas captain that I'd been successful! I was shocked, amazed and thrilled!

I haven't personally met up with any of my Team Zoot Texas colleagues yet but we've connected on Facebook and just reading about them and their activities inspires me to trainer harder and be more focused.  I can't wait to get into our new kit and start representing the Zoot brand.  It's a new experience for me but one that is already providing great motivational benefit.

Since I'd taken the time to put the resume together I sent it off to a few other companies who openly invite sponsorship applications.  In late December I also got a message that I'd been selected to be part of the Gu Crew sponsored by Gu Energy Labs for 2014.  Fortunately Gu are also a sponsor of Team Zoot so the commitments should align nicely.  I've used Gu products since I started on my journey a couple of years ago,  starting with energy gels (Orange!) and now including Gu Recovery Brew and Roctane gels.  I'll be spending some time over the coming months developing my race nutrition strategy, of which Gu products will be a key component.