Urban Triathlon: Saturday's Swim Session - Coaching

Urban Triathlon

Saturday, November 8, 2008

Saturday's Swim Session - Coaching

Posted by TimO at 7:08 PM

Email This BlogThis!Share to X Share to Facebook Share to Pinterest

No comments:

Post a Comment

Newer Post Older Post Home

Subscribe to: Post Comments (Atom)

About Me

TimO: Achieving the next Challenge, It's ALL about working toward succeeding in a personal challenge....

View my complete profile

Personal Training and Race Philosophy

I'm in the sport to have fun...remember that when things get frustrating....fun = improved attitude and performance
Races are meant to be finished
Train to ones potential in time
Have a positive outlook and attitude at all sessions and races
Focus on what is REALLY important.
Remove the distractions.

Key Performance Indicators for 2012

10km Run TT (Race) under 40min
3km Run TT under 10min45sec
30 x 100 leaving on 1.40 with pull
20km Bike TT under 30min
800m Swim TT under 12min 45sec
Maintain the weight around the 80kg
2 x 15min stretching session per week
2 x 30-45min core sessions a week
Session per week - focussed training: 97-99% of programmed session per week
Session per week - out of focussed training: 5 session per week

TimO's 2012 5 Commandments

Thou shall put a great importance on completing 2 core sessions a week
Thou shall not give excuses (work, diet etc.)
Thou shall not procrastinate
Thou shall be a leader in training
Thou shall be accountable to my peers

Long Term Goals

Complete IM Melbourne & IM Western Australia in 2012
Go under 4h30m for 70.3
Complete 5 Australian Ironman
Qualify for Hawaii Ironman
Qualify for the Australian Team for the World 70.3 Championship or LC Championships

Short/Mid Term Goals

Refine my recovery.
Get diet and weight to a point where it enhances my performance.
Improve running off the bike.
Improve strength/power on bike. (Hills)
Focus on improving core strength and flexibility.
Improve running performance/strength endurance

IM Melbourne Timings (2012)

Total Time- 10:43:14 (Pb)

Swim- 1:04:15

T1- 6:28

Bike- 5:15:05

T2- 4:59

Run- 4:12:22

IM Australia Timings (2011)

Total Time- 10:58:57

Swim- 0:59:54

T1- 3:19

Bike- 5:44:54

T2- 2:50

Run- 4:08:13

IM New Zealand Timings (2010)

Total Time- 11:23:17

Swim- 1:01:16

T1- 7:34

Bike- 5:55:11

T2- 4:59

Run- 4:25:17

Pageviews past week

Linkbar

Ironman Australia
Ironman.com
Sports Nutrition
BTS Calendar
BTS

Visitors

Current Weather

Weather Forecast

lightning tracker

My Blog List

Joe Friel

Riding Indoors and Pedaling Skills, Part 2 - In Part 1 I explained why your power output is likely to be lower when riding an indoor trainer as compared with riding on the road. And I also touched o...
5 years ago
The quest for the perfect race

Reviewing the formula Version 4.0 - It's really interesting how you look at training for an Ironman. You would think the 20 weeks would be the same... True, but it's so very different when y...
11 years ago
runworldradio

RWR-005-Fail - *Ohh ..that looks painful!* Its always said that *if you dont fail you dont learn.*. but whats better than learning from your mistakes?...learning from *o...
12 years ago
Belinda's Road to Ironman

Race day report-Sorry very long - Challenge Cairns Race Report- 5th June 2011. (Apologies in advance very very long!!! More of a short story really than a race report) You might need a b...
13 years ago
Ironman or Bust

Life as a Needle Sticker - I think my body is rebelling against having a needle stuck into it every day. My belly seems to have started developing this little roll of self protecti...
13 years ago
Emma's Triathlon Training Blog

12 weeks in - The highs and lows of Ironman training... Whilst riding along on my long ride on Sunday I was going to quit. Not quit my long ride - quit Ironman and I was...
13 years ago

Show 5 Show All

Blog Archive

► 2013 (2)
- ► April (1)
- ► January (1)

► 2012 (27)
- ► December (4)
- ► September (4)
- ► August (7)
- ► July (8)
- ► June (4)

► 2011 (15)
- ► April (6)
- ► March (2)
- ► February (4)
- ► January (3)

► 2010 (36)
- ► December (5)
- ► September (3)
- ► August (3)
- ► May (9)
- ► April (5)
- ► February (2)
- ► January (9)

► 2009 (137)
- ► December (10)
- ► November (10)
- ► October (6)
- ► September (6)
- ► August (11)
- ► July (10)
- ► June (15)
- ► May (15)
- ► April (3)
- ► March (14)
- ► February (10)
- ► January (27)

▼ 2008 (213)
- ► December (24)
- ▼ November (12)
- ► October (17)
- ► September (20)
- ► August (25)
- ► July (10)
- ► June (13)
- ► April (11)
- ► March (19)
- ► February (18)
- ► January (44)

► 2007 (147)
- ► December (25)
- ► November (1)
- ► September (15)
- ► August (5)
- ► July (4)
- ► June (21)
- ► May (27)
- ► April (3)
- ► March (10)
- ► February (5)
- ► January (31)

► 2006 (6)
- ► December (6)

Awesome Inc. theme. Powered by Blogger.