Urban Triathlon

Thursday, June 28, 2012

A Motivational Moment


Posted by TimO at 10:19 AM
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About Me

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

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      • A Motivational Moment
      • Thursday's Morning Long Distance Swim Session
      • Winter Training Camp 2012
      • Looking back and learning
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