A Year to Look Forward To: 2012 ATP

I've spent the past couple months training and putting together the Annual Training plan for 2012.  I've battled <40 weather at Skyline and out to Great Falls on the bike with some great people from DC Tri, I've attended race planning and Ironman forums and have had the opporunity to pick brains and ask all the questions I've come up with about Ironman.   I've developed a plan and committed myself to be willing and open to changing it.

Last year I began going through The Triathlete's Training Bible by Joel Friel over Christmas and loosely based this past season off of the training tactics in The Training Bible.  As my friends like to remind me "life happened" (Ride of Silence) this year and my training plan for Augusta 70.3 didn't go exactly as planned.  I truly enjoyed the experience competing in a 70.3 (and had a decent result) event and learned tons to help guide me and prepare me for the upcoming 2012 season.

Do you write out a training plan or just do what you can throughout the season?

As I prepared my 2012 Annual Training Plan I re-read The Training Bible and also read Joel Friel's book Going the Distance.  I went through my Excel spreadsheet of all my workouts since September 2010 and used that information to estimate annual training hours.  I plotted out training hours week-by-week leading up until August 26, 2012 making sure to include base periods, recovery periods, build periods, and of course peak periods.  My training plan builds to 29.5 hours during my biggest week.  This is a lot - but to achieve something you've never had you must be willing to do something you've never done.

I've set lofty goals for 2012 and beyond, I'm committing myself to live like a champion, train like a champion, recover like a champion, and eat like a champion.  Within the middle of the plan lies graduation in May, another move (most likely back to DC), and the beginning of a great and promising career as a Doctor of Physical Therapy.  I am confident that these life events will help me manage my time, motivate me to complete my workouts as planned, and rest when my body needs it.

The plan "officially" begins January 2nd leading to a 1/2 Ironman distance race in May followed by recovery and the build to Louisville :).  I've been watching the 2011 Ford Ironman Championships all too much and loving every second of it.  Below is the beginning of my 2012 race schedule.

2012 Race Schedule
March 18, 2012 - Publix Atlanta 1/2 Marathon
April 14, 2012 - Belews Lake International Triathlon
May 12, 2012 - Kinetic Half
June 17, 2012 - Washington DC Triathlon (Olympic Distance)
August 18, 2012 - Age Group National Championships (Undecided)
August 26, 2012 - Ironman Louisville


What is 2012 shaping up to look like for you?


I am looking to add a 1/2 Ironman possibly at the end of September, 1 or 2 more Olympic Distance events, or possibly another Ironman ;)

Summit of Wilson Mountain in Sedona, AZ (7122 ft.)

I've enjoyed some wonderful leisure time over the holidays including a trip to Sedona, AZ to reset the mind and body.  It was exactly what was needed after 2 stressful weeks of schools, finals, and packing/moving all my "stuff" into storage.  I am now enjoying quality time in Michigan with my family and friends and enjoying some winter training.

Individual Behavior Change

The off-season is upon us and what better time to write out some goals for the upcoming 2012 training and racing year!  I have completed 2 of 3 clinical internships for Physical Therapy School and am now back in class. We were recently given an assignment in our Health Promotion and Wellness Class on Individual Behavior Change.  I think it's pretty awesome that I can turn my passion and goals for triathlon into a school assignment and get a grade for it.  I began working on my annual training plan for 2012 last weekend and decided to make the completion of the ATP my Target Behavior for the assignment.  I plan on posting more details on creating your own ATP and the steps I went through when I am closer to completion as well as all my goals, objectives, and strategies for 2012 but for now I'll get you started with my Individual Behavior Change assignment.  A look into the life of a 3rd year PT Student ;)


Target Behavior:  I will create/design and complete my 2012 annual training plan by December, 12 2011 appropriate for completing IRONMAN Louisville, 2 HIM, and multiple short course races during the 2012 season.

Goals:
• I will attend 2 forums/discussions pertaining to race planning and Iron distance events with DC Tri Club         members before December 1.
• I will calculate annual hours, weekly hours, along with peak and recovery weeks throughout the course of the 2012 season to maximize my ability to perform my best at “A” races before December 12.
• I will begin to incorporate swimming, cycling, and running skills and techniques throughout my off-season 3x/wk to allow me to incorporate them into the ATP.
• I will be open to change and flexible allowing my body to appropriately recover from any setbacks I may face throughout the 2012 season.

Theory:  I am currently in the action phase of the transtheoretical model of change of this behavior change.  This past year, 2011, was my second season as a triathlete.  The season went well and I even surprised myself and others with a few of my results (all results here).  I had a training plan, in my mind, and goals to work towards throughout the season involving specific distances and times.  I recorded all workouts through the year in my excel spreadsheet and was able to track progress, setbacks, etc.  I do realize though that I never set up an annual training plan for the year and that I may have been able to perform even better had I thought out a plan that incorporated proper rest/recovery and peak weeks.  As the season has come to an end and I am enjoying some off season workouts and relaxation it is time to set up an Annual Training Plan for 2012.  An annual training plan will be imperative for the 2012 season as it will be my first year competing in an IRONMAN event.  I have already begun estimating annual training hours, breaking down my training cycles, and incorporating skill/technique training throughout the off-season.  On 11/10/11 I will attend my first race planning discussion with DC Tri Club.

Strategies to achieve goal:
• Sit and talk with people who have completed an IRONMAN – be a sponge
• Use resources such as The Triathletes Training Bible and Going Long to help break down annual hours, weekly hours, and when and where to include peak weeks/recovery weeks.
• Become familiar and comfortable with technique skills/drills in all 3 sports during the off-season.
• Attend clinics, seminars, discussions regarding race planning, skills, IRONMAN preparation, etc.
• Spend at least 30 min 5days/week working on ATP.
• Use the “off-season” as the off season so when the ATP kicks in I am ready to go.

Finish Line of IM LOUISVILE