Get FTP up to 270 watts (previously around 255 watts) – This should be updated accordingly.Olympic Distance Triathlon: Average > 30km/hr (40km) and 5:30 min/km (10km).AB isn’t as hilly as NL, so once I do some outdoor testing I’ll re-evaluate. My speeds are based on previous competition and what I used to be able to do. Sprint Distance Triathlon: Average > 32km/hr (20 – 25km ) and 5:00 min/km (5km) pace, don’t drown and die swimming (Actually I need to test my swim speed).Get to previous race weight (195 lbs / 86kg) in 24 weeks.If you’ve competed in a Triathlon or race before, this is where you look at your results for improvement. That generally means that there has to be a number associated with it. These have to be specific and quantifiable. One of the most difficult things is write defined goals. This is my commentary on The Bible’s steps.
You need to start big picture then work your way into the details. I’m more built for strength which is why I can push bigger gears, climb a hill, or let people draft off me in a strong NL style headwind (60km/hr gust of 80 type stuff). I’d love to succeed in completely a half ironman, but maybe that is not in the cards – there is only so much training against your genetics you can do. That’s why I don’t have aspirations of doing an Ironman race. Natural AbilitiesĪnd here is my problem – I am not predisposed to be an endurance athlete. I’m not exemplary in any given area, but I’m not surprisingly weak on the mental skill side either. My thought habits and concentration can be a bit weaker, but I think this is a good evaluation of my mental skillset. I have tended to ride a route prior to a race to get a feel and I can visualize well during the race and stick to that race plan. I’ve surprised myself with my abilities over the last few years which is great for confidence. If I have the time (or make it) I am pretty good at being self motivating, sticking to a schedule, and pushing through things. The sprinting skill is about suffering from my perspective – I’ve tended to launch too early and then can’t suffer through the pain at the needed pace.
However, in several races I did a couple of years ago my sprinting (while running) near a finish was not the greatest causing me to lose places to other finishers who sprinted past me to the finish. I know I can focus on an 10s average power for 20 – 30 minutes and hold it. I’ve never done local time trials, but I have done well with Strava TT segments. For myself, I’ve always had an ability to climb on bike, but I need to know the terrain or else I can under estimate the time needed in the climb. You might want to get some more objective feedback from running / riding / triathlon peers. You need to answer the questions honestly, and even then it’s sometimes hard to judge your own performance and skills. I used the excel version and came up with the following scores in the following areas. The idea is to get a feel for where your skills lie and where you need work. There are several surveys in The Bible that you should complete (Nice excel versions are located here, I HATE marking up books). This is all about your personal goals and skills.
Lets step through the book starting with Chapter 5 (assuming you’ve read / thumbed through the beginning). The Bible is my entry point to a training plan supplemented by “Training and Racing with a Powermeter” and all the online resources. I’m going to refer to it as “The Bible” from here on in.
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