Ok, so my timeline for this blog is a little behind due to the nature of what i call "progressive motivation". PM is generally how your motivation can evolve over a series of events and usually sparks up when you're feeling good and/or getting some results from your efforts. It can happen when you puchase a new bike or record a new best time running your favourite training loop. Whatever it is, it starts a train reaction of events that continually ups your motivation...My training actually kicked off 8 weeks ago over a few black rats (bundy rums) at my mate Joe's bucks party when another good mate Ross H threw the idea out there to complete the Canberra Half Ironman Triathlon on December 16. Now considering all i had done this year was concern myself with other peoples health and fitness objectives, knock out a few night rides at Stromlo and do the odd set of pushies with my clients i was batting way out of my crease in this conversation. Yet i was quietly excited (also a little drunk) to give the lads a call come Monday and cement the commitment.
So given that my first objective was the Canberra Half and that it was only 17 weeks away i started training! I wrote out a training plan with a few test races along the way and got the ball rolling. I wanted to just get going so I've not programmed in any fancy workouts with heart rates to train to or specific power wattage's to follow. All I've done is set some "guidelines" that are pretty flexible based on how i cope with it all. I guess it all revolves around "feeling good" and if it's working i will just keep rolling with it. This is what i thought to be a fun way to approach this event and so far it's working.
The progression to my motivation started with the idea of completing my first Half Ironman, purchasing a new dual suspension mountain bike and then reading the lead up to the Hawaiian Ironman Triathlon which has now been run and won by Australia's Chris Mccormack! Yeah! To top that off a mate of mine from way back Luke Mckenzie came 19th after a year that stated with injury. All these events have contributed to my "Progressive Motivation" and now i'm ready to rock.
The reason I'm so big on this Progressive Motivation cycle is because it's something i try and instill in my clients when we do some goal setting. I believe the biggest reward you get from achieving a goal is not so much crossing that line or actually quantifying your goal. I believe it's who you have to become or what you have to overcome in order to achieve your goal that holds the true glory!
Training has been broken down into 3 phases. Each phase is very simple and achievable around business commitments, planning a wedding and keeping up with social activities.
Phase 1 was the just get moving phase that focused mostly on gym work (3 sessions per week) to straighten out a few kinks with 1 swim, 1 ride and 1 run per week thrown into the mix. This phase also included the Canberra times 10km fun run mid September to test the fitness early. I surprised myself running in at 40:23 weighing 85kg (15kg over what i used to race at) and having had a little still in the tank. Recovery from this run was slow and painful which i guess is what you get without any base fitness for that type of event. All things considered i was happy with my first little step. Total training hrs per week averaged out at 7hrs per week.
Phase 2 was a small step up from phase one that mainly focused on staying consistent. It is the current phase I'm in right now with less then a week remaining till i hit phase 3. This phase focused on 2 swims, 2 rides and 2 runs per week however i dropped gym workouts down to just 2 per week to cope with the aerobic training volume increasing. I also competed in the Scott 24hr MTB race in Team Retrolight.com.au as part of a 4 man team. We all rode consistently and finished 20th out of 120 starting teams in our category. Recovery from this event was also slow but I'm told (by some respectable endurance elders) that i didn't sink enough beers after the event which hampered my recovery. Total training hrs per week are averaging out at 9hrs
And finally phase 3 will be another step up in aerobic endurance volume. Nothing fancy intensity wise, no training tricks and nothing new. Just focusing on consistency and upping it to 3 sessions in all disciplines while dropping my gym workouts to only one per week. I'm currently planning on doing my first Tri in 3yrs this month at the TACT Spring Fling which is a 400m swim, 18km Ride and a 4km run. It's not a long one but it will bust me up none the less. I will work through this phase until 2 weeks out from the Canberra Half with hopefully a 3-4 day ridding camp in the hills with my buddy Josh and then kick back for the 2 week taper!! Total training hrs per week will be between 14 and 17hrs per week...
On the Calendar:
- 4th November CORC MTB xc race
- 10th November Majura Vineyard classic xc 15km run
- 18th November Sri Chinmoy Triple Tri (1.5km swim, 20km run)
- 25th November TACT Spring Fling 400m swim,18km ride, 4km run
- 30th November - 3 December Jindabyne training camp
- 16 December Canberra Half Ironman Triathlon 1.9km swim, 90km ride, 21.1km run
It's fair to say I'll be racing my way into shape..
Healthy regards
Rosko
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