We have reached that time of year where we look back on last year’s training, races and results to evaluate how it went and decide on ways to improve for the coming running, triathlon or trail running season. The process can be daunting and at the same time magical. Like you, I am looking to the new year to set goals, pick events and come up with new training ideas.
2012 wasn’t that great a year for me as far as endurance sports go. It boiled down to one 5K, one sprint triathlon, a 10 mile trail race and a 24-hour ultra. In 2011 I managed three 5K races, three sprint triathlons, a half marathon and a trail marathon. I’m seeing a downward slope here. I know “peaks and valleys” don’t get discouraged.
For the most part, I don’t accomplish much during the off season. It’s mostly eating holiday sweets, slacking off and daydreaming about bicycles I can’t afford. Then I usually injury myself at one of the January 1st races. That’s how we jump-start our season around here. I’m an overachiever that way. This year I’m striving to do better.
Most of the running and triathlon websites, magazines and books see the off season as a time to dial back on training, pursue new or different activities, and work on your weaknesses. Working on weaknesses is hard. You have to find them, address them and finally overcome them. For me this is especially hard. My weaknesses have weaknesses. Instead of calling my blog, swimbikestumble, I should probably go with flounder, bonk, stagger.
So what am I working on during this off season? Mostly form in all three sports. A friend from the Rocky Top Multisports Club is helping me out with some swim drills. I can already see improvement, and there is now danger that I may finally learn to breathe bilaterally. On the bike trainer, I’m working on one-leg drills. Finally I’m working to tighten up my running form: shorter stride, forefoot strike, upright posture. I’m hitting the weight room, working on gaining strength. I’m optimistic. Change is the path to improvement. Even finding new ways to fail is progress, see Thomas Edison and the light bulb.
How do I make 2013 my best year ever?
Swim: I plan to continue working on form. I want to get in two to three workouts a week with a constant emphasis on quality. I also need improved open water skills and more than anything: confidence. At some point, I need to practice with some open water swimmers. Goal: to improve swim form and eventually compete in an open water race without being terrified before, during and after the swim leg.
Bike: The bike is huge in triathlon. Truly it is the force multiplier of the sport. Unfortunately it is probably my biggest liability. My plan to address this mostly boils down to ride more. I plan to increase my frequency and distance. To improve, I need to spend more time on the bike than either of the other two disciplines. I also plan to take my 2009 Masi Vincere triple over to Knoxville to get my bike fit checked and to replace my SPD shoes and pedals with road shoes and pedals. And I should probably be looking at better mountain bike if I take the plunge and tackle Xterra Panther Creek.
Run: The good news is that running is my strength. The bad news is that I’ve had a lot of injuries over the last two years. The plan is to concentrate on form and limit running to what is absolutely necessary for the events I enter. I’ve done some research. The number one cause of running injuries? Apparently running.
I’m also looking to build my mental game and considering a month of daily mindfulness meditation exercises in January. To boost my spirit and motivation, I will increase my efforts to get out with the people who inspire me: my local running, biking, hiking and triathlon clubs in Greeneville, Morristown and Knoxville.
2013 Potential Races
March or April – 5K
May 18 – Sevierville Sprint Triathlon & Sat. Night 5K – Sevierville, TN or Panther Creek Challenge
10 Mile and 5 Mile Trail Race – Morristown, TN
August 25 – Double Dip Sprint Triathlon – Pigeon Forge, TN
September – At least two of the Morristown Running & Hiking Club Park Series Races
October – 10K or 10 miler
Crazy Dreams Races
July 28 – Xterra Panther Creek Off-Road Triathlon – Morristown, TN. The 16-mile mountain bike leg would require improved stamina and more highly developed riding skills. It would also be my longest open water swim to date and my longest triathlon run leg.
July – Lake Guntersville Long Course Triathlon Training Camp, Scottsboro, AL. 50 participants swim, bike and run a total of 140.6 miles, the distance of an Ironman, over three days. This would require me to swim and bike further than ever before and realistically is about as close to an iron distance race as my limited talents will get me.
Oct. 19 – Medoc Trail Marathon – Hollister, NC. I’m just not done with the marathon distance and a trail marathon’s longer cutoff time gives even slowpokes like me a shot at this distance.
Will I make it to all of these races? No. Accomplish all of my goals for for the new year? Absolutely not. Will I learn the answers all or even most of my questions about training, injuries and periodization? Of course not. Where would be the fun in that?
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“flounder, bonk, stagger.” – great line and good luck for 2013.
Thanks, good to hear from someone in the UK!