Saturday, December 31, 2005

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.


Dawn - Pink Chick said...

Love the fine print, can I borrow it? All the best in 2006 Nancy!

nancytoby said...

Feel free to plagiarize madly!

Keryn said...

Very thorough plan...I love it! Practical yet ambitious...

Susan said...

Holy Crap! Those are really serious plans . . . I need to get my butt in gear and plan mine.

Happy 2006 Nancy.

Iron Benny said...

Wow, I'd say you have your year planned out but that would be the understatement of the century. One thing, 44 weeks is a really long time. Any concerns of burn out? In general, I think people train for 16-18 weeks. I know it's broken into mesocycles but 44 weeks is still a long time. Maybe those B and C races will give you that race feeling and enough rest that you will be wanting more. If enyone can do it, it's Nancy Toby. If you feel overtrained and burned out, I bet you could take a couple weeks off in the middle and be further ahead of the game. Good luck Nancy. You know I'll be checking in daily. Can't wait to hear about your progress. One thing is for sure, you are going to arrive at that IMFL starting line in the best shape of your life, no question.

Mark I. said...

What can a person say other than IMPRESSIVE. A really well thought out plan, Nancy.

Happy New Year to you!

nancytoby said...

Yeah, burnout. I've given myself exactly 2 weeks to recover and burn out. Other than that, I can friggin' burn out AFTER IMFL! There's plenty of time then!! :-)

Thanks for your critique and comments, I do appreciate it!!

Julie B said...

Looks like a great plan; you will be at the start line ready to give it your all:)

Happy New Year!

IMmike said...

Nancy, That looks like an awesome plan! I've got a feeling that 2006 is going to be a great year for you!!

Just remember, consistency is at the heart of every success story in this sport. I think youre really strong in that area!

Darth F said...

You guys are an inspiration. I've used your site as a way to learn what may work for my own new site that is finally updated and I think is ready to go live.

I need reviewers to click around and see if stuff works, see if you can get anything to break you know? This is the link to my hjc motorcycle helmet site. My website layout has taken so much time to get ironed out, I decided to go with a blog rather than build my html from scratch and it is tough. So many blogs look the same with a different graphic pasted in the top banner. I wanted to do something that looks really original and doesn't feel like a single narrow column in the middle of your PC screen. OK I'll quit rambling, I would greatly appreciate a thumbs up or down on the new layout for anyone bored enough to take a look, thanks!