My 2006 Plan and Goals

2006 calendar year:

• 44 weeks training until Ironman Florida (Jan 1 to Nov 4)
• 8 weeks afterwards: recovery and unstructured play

Ultimate objectives:

• Train intelligently and effectively for an iron-distance triathlon while keeping my life in balance with my other responsibilities.
• Get to the Ironman Florida starting line (Nov 4) in the best shape of my life.
• Enjoy every race day as a celebration of my training, bringing away lessons from each race.

The approach:

• Keep my goals front and center all year, posted where that I'll see them regularly.
• Log all workouts and body weights daily on 2006 laminated wall calendar (one at each place)
• Log most food intake (5 days/week minimum) as an essential component of athletic training
• Track totals for run, bike, and swim every week (Sun morning through Sat night)
• Majority of training weeks will include at least 2 swim, 2 run, and 2 bike sessions.
• Complete Ironman Plan for 44 weeks of training in 4 macro cycles: Establish sub-goals within each macro, review at end of each and set sub-goals for next macro.
• Emphasize "A" races only with full recovery/taper periods: Goofy, Ironman Florida
• "B" races - taper workouts 1 week only, recovery workouts 1 week maximum: Columbia (?), Eagleman Half IM, Steelhead Half IM
• "C" races - reduced workouts no more than 2 days before and 2 days afterwards: Cherry Blossom, Irongirl, Blackwater Du (?)
• Any other extra races entered in first 44 weeks of 2006 - no taper or recovery time off regular training, though mileage counts

My 4 Macro Cycles on the 2006 calendar:

• Macro cycle #2
• Emphasis: Swim and core strength
• Goofy races (Jan 7-8) to Sat Apr 1
• 12 weeks with ~2 days taper at end
• Macro cycle #3
• Emphasis: Base building and swim technique
• Cherry Blossom Ten Miler (Sun Apr 2) to Sat Jun 10
• 10 weeks including Columbia Olympic tri (May 21), 1 week taper at end
• After Macro cycle #3: Review entire Ironman Plan and goals around June 12th, after 24 weeks of training. Plan for a mid-course correction prior to final 20 weeks of training. If necessary, totally re-establish the goals and training plan leading up to Ironman Florida.
• Macro cycle #4
• Emphasis: Heat training, cycling endurance, and swim (open water when possible)
• Eagleman Half IM (Sun Jun 11) to Fri Aug 4
• 8 weeks including ~1 week recovery at beginning, 1 week taper at end
• Macro cycle #5
• Emphasis: Endurance, race simulation, and fine-tuning limiters
• Steelhead Half IM (Sat Aug 5) to Ironman Florida (Nov 4)
• 13 weeks incl. ~1 week recovery at beginning,
• Irongirl sprint (Aug 27), 2-3 weeks taper at end

Process goals: Weekly baseline minimums for every week in each discipline

• Nutrition: Keep detailed food log at least 5 days per week for 42/44 weeks
• Run (not walk!): 10 miles per week or more for 42/44 weeks
• Swim (freestyle): 1500 m or more for 42/44 weeks
• Bike/trainer: 20 miles (or 80 min trainer) or more for 42/44 weeks

Fine print escape clause: Plan is subject to review and revision if a) it isn't working at all; b) injury; c) illness.