Over the last few weeks, I have been focused on building my base fitness for my next Ironman training cycle. My training cycle for IMNZ 2012 is based on a 20-week cycle. The first 4-6-weeks was spent building my aerobic-engine, with long-distance running and cycling. I was aiming to consistently do up to three sessions each of the three disciplines of swim, ride and run. Each discipline will include moderate, medium and mad sessions (terms I learnt from Chrissy Wellington’s former-coach, Brett Sutton). In mileage, I will have one long, lower-intensity session, and two shorter higher-intensity workouts.
I decided to check ‘leadership lessons’ on Google, and surprisingly, I earned the #1 placement. This is temporary, just as fitness is a temporal thing that needs to be maintained and challenged at times. In Search Engine Optimisation (SEO), consistency is one of the main keys of being noticed. You can stay in race-standard, peak condition for only a short period, so timing is crucial in order to do well on race day. For those doing IM Western Australia, may you achieve near-peak fitness on 4 December and have a memorable race!
The remainder of my preparation time will be based on meso-cycles, lasting three weeks each. Each meso-cycle is based on two hard weeks of training, followed by an easier recovery week. I will build up my fitness through the building blocks of endurance to strength to speed to power. The recovery week will be crucial to my ability to give another strong hit to my fortnightly, hard sessions. A few, short but specific B-races will give me the competitive 'drive' I need to stay mentally prepared for racing.
My reality check is emphasis on my weaker stations and focus on form and fitness. For my swimming, technique will reign supreme. By focusing on my 'feel for the water', specific drills and swim-sets, I should be able to earn a wetsuit-based PB in Taupo. I will focus on over-distance for my riding, and the build interval-based speed as well as hill strength. I will maintain my run fitness once I complete the Standard Chartered Singapore Marathon 2011; I hope to earn a PB in the local course.
Core-stability and strength workouts comprise an additional 2-3 sessions in my week. Each session includes 2-3 sets of calisthenics (bodyweight-based) and weights-based exercises. I have worked up to 5 exercises of push-pull exercises done with no rest. Post-exercise stretching and massage completes my mega-equation for Ironman readiness. This additional core workouts helped me tackle the hilly course of the Hong Kong Marathon 2011 where I secured my first BQ; I had no hill training, except step-ups and lunges as my strength exercises.
I continue to work closely with my coach, Fox who is headed to a possible sub-10:00 hour at IMWA. He recently earned 6th placing at the Port Mcquairie Half-Ironman 2011 race, and top in his club-level sprint triathlon. He finished with 126th (sub-5:00) out of 817 participants: In his age-group, he was 1st in the swim in 26:35, 3rd off the bike in 2:39, and finished with a 1:49, predominantly-hilly run. He is teaching me how to use Powertap-based, specific power wattage, high-intensity interval sets, training to enhance my bike legs. Fox certainly knows when to peak for his races and his numbers have been quite close to his expectations.
Leadership Lessons: What is your performance cycle like? How do you attain peak performance at work? How do you ensure that you meet all your Key Performance Indicators (KPIs), and more? What happens to your performance after you get your promotion, bonus and incentive?
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