The first thing we discuss is your current fitness. How much are you training now, how long have you been training? How much room for improvement do you have? We assess whether your long term goals are stretch goals for your current fitness, or not. Once we have your current fitness with goals that match up we move forward.
Current Training Volume
Match Fitness to Goals
Swim, Bike and Run Limiters
We evaluate your strengths and weaknesses in each sport. We look at your technical skill levels, your threshold and power as well as efficiency. We use this information to look for specific focus point in order to help you reach your goals.
Technical Skill level
Threshold and Power
Efficiency and Economy
We then consider your life. How much time do you have to dedicate to training, rest, and recovery? Do you have a family? Do you work long hours? This plays a huge role in how we move forward.
How much time dedicated to training
Rest and Sleep
Other obligations to work and family
Long Term Goals
Once we have a clear picture of you, we discuss is where you want to go in the sport. What are your one year, five year and ten year goals? We spend a great deal of time delving into these goals, and comparing them with what we know about you. Are these goals specific, measureable and attainable?
One year goals
Five year goals
Ten year goals
Short Term Goals
If your goals fit you, we then move onto how we can get there. we discuss short term goals that are in line with and support your long term goals. These goals are often aligned with your single discipline limiters. These stepping stone goals help us to know you are on the right path to your Long Term Goals. For example, if you would like to break five hours in a half ironman, but can’t swim under a 45 minute 1.2 mile swim, we take a look at your swim and see what we can do to make that happen. We might start with goals for a 400TT and work our way up based on your specific swim limiters.
Both are short term and long term goals are tracked in trainingpeaks. We input them in our meeting and we dates to meet them, holding everyone accountable.
Annual Training Plan
We gather all this information and create an Annual training plan for your season. It will have your short term and long term goals, and a timeline that matches your lifestyle. In this we also input which parts of the season will be devoted to your limiters, race specific training, base training, and building.
Each week the weekly workouts are written, your feedback is entered and I comment on your workouts. This guides the next week's workouts all within the guide set out by the annual training plan.
Within each week, the daily plans allow for comments. These are crucial for my understanding of how the individual workout went for you. How you feel about a workout and if you enjoyed it all play a role in composing the following weeks training. This line of communication is critical for the success of the athlete.
As we move throughout the season we move from a base phase to a build phase to a race specific phase. These phases are of extremely different lengths, and what happens in these phases can also be very different based on you. As we move into the race phase one some parts remain the same for all athletes.
The base phase is the start of the season. In this phase we often focus on specific limiters of each athlete. The level of intensity and volume of training can be vastly different based on each athletes situation. If an athlete has limited time, and is riding indoors due to weather they would not be doing a great deal of aerobic volume. If an athlete lives in Tucson, and has a great deal of time they could be doing a ton of aerobic volume.
The build phase is where we start incorporating all aspects of the sport and are building the foundation to support race specific training. The focus shifts from limiters to making sure the athlete is durable and resilient enough to handle race specific training. In order to achieve this often times the athletes limiters are still at the forefront of the training plan.
The training in this phase is now specifically geared for the priority race of the athlete. Again, the length of this phase can be vastly different based on the athletes current level of fitness and experience. I spend very little time doing race specific work because I have raced a great deal. I spend more time focusing on my limiters. If someone is competing in their first Ironman, they will need to do a great deal of race specific work in order to set them up for success at the Ironman distance. There are two key aspects of the Race Phase.
As we approach a race, especially a race over two hours the race nutrition becomes extremely important. This is based on your sweat rate, your digestion rate, the race conditions, and your race length. We create a detailed nutrition plan from the days before to the execution of your event.
We spend time discussing the fastest way to get you across the finish line. This is not swim as fast as you can, ride as hard as you can, and run with what is left. We use metrics like perceived exertion, heart rate and watts in the race specific training and the race itself to help you pace your way to the fastest race you are capable of. We also discuss equipment choices for race day, and spend time practicing on the race set up.