Optimized Training Action Plan
Develop a prioritized action plan to optimize training efficiency by identifying risks, fears, and uncertainties. Set goals based on benchmarks to cut down time with minimal effort. Map areas for gains, prioritize actions, and set achievable goals for improved performance. Utilize SWOT analysis to identify strengths, weaknesses, opportunities, and threats to enhance training outcomes. Prioritize areas for improvement based on gains potential and required work.
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Presentation Transcript
Purpose Develop prioritised action plan Optimize training by cutting the most time with the least work Identify any risks, fears, or uncertainties Set goals based on benchmarks
Method: Action Plan 1. Map areas for gains Taken from opportunities 2. Map fears Taken from weaknesses and threats 3. Prioritise the list into an action plan of areas to work on which deliver the best return for the least effort
Method: Goal Time 1. Look at my past race finish percentiles 2. Analyse Western Australia finish times 3. Use those averages as goals to beat
SWOT Strengths Weaknesses Swimming pace & sighting Confident and experienced runner and cyclist Previous injuries Comfortable with all technical aspects of a tri No experience swimming or cycling this far Considerable will and drive No prior IRONMAN benchmark time No knowledge of course or event location Opportunities Threats Huge room for swim improvement New injuries Family demands Considerable room for bike and run improvement Poor nutrition Overtraining / burnout Room for transition improvement Poor pacing Racing in a new environment Buy some time (aero, for example) Aches on the bike
Gains Matrix Considerable room for bike improvement Considerable room for run improvement Gains Potential 2 1 3 4 Room for transition improvement Huge room for swim improvement Buy some time (aero, for example) Work required to realise gains Priority levels
Gains Matrix Prioritisation Priority Level 1 Items None
Gains Matrix Prioritisation Priority Level 2 Items 1. Considerable room for bike improvement 2. Considerable room for run improvement
Gains Matrix Prioritisation Priority Level 3 Items 3. Room for transition improvement 4. Buy some time (aero equipment, for example)
Gains Matrix Prioritisation Priority Level 4 Items 5. Huge room for swim improvement (technique, endurance, sighting)
Fear Matrix Will I be able to steadily hold my power at the right level on the ride? Will my family support me? Can I make it till Dec with my left foot not flaring up? Can I make it till Dec with no other injuries? Will my nutrition plan on the bike and run be adequate? Will my swim be fast enough? Severity of issue Will I have any aches on the bike? Will I burn out? 2 1 3 4 Will the pace I plan for the run be realistic? Will I have any issues with the wetsuit? Will this course and environment cause any issues? Work required to overcome issue Priority levels
Fear Matrix Prioritisation Priority Level 1 Items 1. Will I be able to steadily hold my power at the right level on the ride? 2. Will my nutrition plan on the bike and run be adequate? 3. Will I have any aches on the bike? 4. Will my family support me? 5. Will I burn out?
Fear Matrix Prioritisation Priority Level 2 Items 6. Can I make it till Dec with no other injuries? 7. Can I make it till Dec with my left foot not flaring up? 8. Will my swim be fast enough?
Fear Matrix Prioritisation Priority Level 3 Items 9. Will the pace I plan for the run be realistic? 10.Will I have any issues with the wetsuit? 11.Will this course and environment cause any issues?
Fear Matrix Prioritisation Priority Level 4 Items None
Consolidated Prioritisation: Items to Address 1. Considerable room for bike improvement 2. Considerable room for run improvement 3. Room for transition improvement 4. Buy some time (aero equipment, for example) 5. Huge room for swim improvement (technique, endurance, sighting) Green = Gains; Red = Fears
Consolidated Prioritisation: Items to Address 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Will I have any issues with the wetsuit? 11. Will this course and environment cause any issues? Will I be able to steadily hold my power at the right level on the ride? Will my nutrition plan on the bike and run be adequate? Will I have any aches on the bike? Will my family support me? Will I burn out? Can I make it till Dec with no other injuries? Can I make it till Dec with my left foot not flaring up? Will my swim be fast enough? Will the pace I plan for the run be realistic? Green = Gains; Red = Fears
Gains & Fears Translated into Actions 1. Considerable room for bike improvement Train hard on the bike 2. Considerable room for run improvement Train hard for the run 3. Room for transition improvement Practice transitions 4. Buy some time (aero equipment, for example) Go shopping 5. Huge room for swim improvement (technique, endurance, sighting) Address stroke and practice in open water Green = Gains; Red = Fears
Gains & Fears Translated into Actions Will I be able to steadily hold my power at the right level on the ride? Master this in advance Will my nutrition plan on the bike and run be adequate? Master this in advance Will I have any aches on the bike? Get a bike fit Will my family support me? Talk to my family Will I burn out? Listen to my body and communicate with my coach Can I make it till Dec with no other injuries? Stretch, roll, and listen to my body Can I make it till Dec with my left foot not flaring up? Stretch, roll, and listen to my body Will my swim be fast enough? Addressed above Will the pace I plan for the run be realistic? Do enough brick runs to know, look at past figures, and work with my coach 10. Will I have any issues with the wetsuit? Buy and try wetsuit now 11. Will this course and environment cause any issues? Find 2016 race handbook, look at maps and pictures, ask questions to past participants 1. 2. 3. 4. 5. 6. 7. 8. 9. Green = Gains; Red = Fears
Prioritised Action Plan 1. Train hard on the bike, including holding power at a steady rate and nutrition over very long rides Train hard for the run, especially nutrition over long bricks, and pay attention to forecasting pace Get a bike fit now Talk to my family on an ongoing basis Listen to my body and stretch and roll on an ongoing basis Communicate with my coach on an ongoing basis Practice transitions Consider any gains to buy (wetsuit, trisuit, helmet, wheelset, onCourse goggles, etc) Address stroke and practice in open water Find 2016 race handbook, look at maps and pictures, ask questions to past participants 2. 3. 4. 5. 6. 3. 4. 5. 9. Green = Gains; Red = Fears
Benchmark Times My prior 70.3 times have placed me in the following positions: Date Event Time Place Percentile 7 Aug 2016 IRONMAN 70.3 Philippines 06:11:01 539/2,439 Top 22% 23 Aug 2015 IRONMAN 70.3 Bintan 05:36:21 135/607 Top 22% 4 May 2015 IRONMAN 70.3 Putrajaya 06:58:50 388/887 Top 44% Reference: http://ap.ironman.com/triathlon/account/my-races.aspx#axzz4dnsLCe00
Benchmark Times Average finish times, Western Australia 11:47:13 Reference: http://www.runtri.com/2010/12/ironman-western-australia-2010-results.html
Benchmark Times Western Australia average times, male, 40-44 Time Swim 1:11 Bike 5:48 Run 4:46 Total 11:51 Note: Times here differ from the prior slides as they are from different years Reference: http://www.runtri.com/2012/07/average-swim-bike-run-and-finish-times.html
Time Goals: To Meet 50th Percentile Swim T1 Bike T2 Run Pace goal 1:52 2:30 31 km/h 2:30 6:47 Time goal 1:11:00 5:48:00 4:46:15 Elapsed time 1:11:00 1:13:30 7:01:30 7:04:00 11:50:15 Total time 11:50:15 These are the times I would have to meet or beat to finish in the top half. References: http://www.triathloncalculators.com www.calculator.net
Time Goals: Baseline Swim T1 Bike T2 Run Pace goal 2:45 05:00 25 km/h 04:00 8:30 Time goal 1:44:30 7:12:00 5:58:42 Elapsed time 1:44:30 1:49:30 9:01:30 9:05:30 15:04:12 Total time 14:51:32 These are the times I think I could achieve today. References: http://www.triathloncalculators.com www.calculator.net
Time Goals: Realistic Swim T1 Bike T2 Run Pace goal 2:15 04:00 30 km/h 04:00 7:30 Time goal 1:25:30 6:00:00 5:16:30 Elapsed time 1:25:30 1:29:30 7:29:30 7:33:30 12:50:00 Total time 12:50:00 These are the times I think I could achieve with extensive training. References: http://www.triathloncalculators.com www.calculator.net
Conclusion 1. All of my fears and doubts can be overcome 2. I need to work hard on the bike and avoid injury for the run 3. I normally finish easily in the top half, but I cannot see how to achieve that at Western Australia 4. My realistic time is one hour slower than average
The End andrewpatterson@gmail.com
