Friday, January 22, 2016

Goals for 2016

As part of my preparation for 2016, I sat down to write some goals.  I had written these in my Believe journal on my flight home from Seattle at Christmas, but I've only recently returned to them to put some meat on the bones and to really check-in with my "why" for each of them. I like the concept of measurable goals, so I added specific numbers to mine as well after a bit of research.  

As always, the #1 goal for 2016 is to HAVE FUN!! Without fun, the rest is just not possible and frankly not worth it at all. 

Let's review my 2015 goals though first: 



The big one:  Win my age group at Worlds.

Okay, so that didn't quite happen (and I had adjusted it to top 3 as the race approached).  It's great to have streeeetch goals, which is exactly what this one was.  With my stress fracture, this one sort of slipped away, but it was also a factor of who showed up to race on race day, which is entirely out of my control. I was happy with my race at Worlds and finished in a very respectable 11th in my AG!

Swim: Love swimming 

I think I got there by the end of the season. I was swimming super fast and I was enjoying my open water training immensely.  However, I've apparently had a severe aversion to the pool since the end of last season. 

Bike: Enjoy biking with confidence

I rode my bike a LOT last year, and I had a lot of fun doing it.  I achieved some of my furthest rides ever, including my first few rides over 100k. And I participated in weekly time trials with Ottawa Bicycle Club, which pushed me outside my comfort zone. 

My time goal was to go under 32:00 on the Chicago course, and I ended up going 32:30! Pretty close!

Run: Go fast

My goal was to figure out what it felt like to "go fast" and to leave it all on the course.  I didn't have many opportunities to do that though unfortunately given my injury, so I will work on that, as well as staying injury free for 2016. 

My time goals: <21:00 for in tri 5k (not quite, but that is okay because I only had two chances post-injury and none pre-injury) 
 <20:00 for stand-alone 5k (closer at 20:26, post-injury too!) 
<42:00 for stand-alone 10k (close at 42:18 at Ottawa Race Weekend, pre-injury)



So, what's ahead in 2016?? Let's see: 


Goal: Qualify for Age Group World Championships (Olympic Distance)


Why: I had an amazing experience at AG Worlds in Chicago as part of Team Canada, and it would be an honour to go back to Worlds. Plus, I like travelling and I'd love to go to the Netherlands!

How:
  1. Consistency in my workouts
  2. Get in the pool! 2x per week
  3. Stay injury free through strength work, pre-hab and lots of rest / recovery
  4. Build bike strength - power, big gear work
  5. Build bike endurance - MAF training, long outdoor rides
  6. Build run endurance - MAF training
  7. Run speed through targeted anaerobic work
  8. Use winter to build strength and aerobic capacity through x-country skiing
Measure it:  Top 10 finish at Ottawa CAMTRI Nationals or Top 3 finish at Montreal ITU race
  • Swim: 21:30, 1:26/100m
  • Bike: <1:08, 21.9 mph / 35.3 kph
  • Run: <44:00, 7:05 mile
  • Transitions: as fast as possible

Deadline: July 23 / August 6, 2016






Goal: Qualify for 70.3 Worlds (2017) at Timberman

Why: This is a big stretch and will push me out of my comfort zone mentally and physically!

How:
  1. Consistency in my workouts
  2. Get in the pool! 2x per week
  3. Stay injury free through strength work, pre-hab and lots of rest / recovery
  4. Build bike strength - power, big gear work
  5. Build bike endurance - MAF training, long outdoor rides, riding with stronger cyclists!!
  6. Build run endurance - MAF training
  7. Use winter to build strength and aerobic capacity through x-country skiing
  8. Use shorter races to improve transitions
  9. Practice fueling and hydration in race-like conditions
  10. Build mental strength through meditation and mental training
Measure it: Sub 5:00 at Timberman 70.3 (this might not be enough though!!!)
  • Swim: <28:00, 1:27/100m
  • Bike: <2:47, 20.1 mph / 32.4 kph
  • Run: <1:40, 7:35 mile
  • Transitions: ~1:30 each


Deadline: August 21, 2016




Goal: Learn new skills!!

Why: 
  • Diversifying my athletic tool kit will allow me to have more fun with friends and be a more well-rounded athlete!
  • Learning new things helps to push me outside of my comfort zone
  • Learning new things requires me to practice patience and to believe in myself
How:
  1. Skate skiing lessons or outings with Mike 2x weekly through winter months
  2. Snow shoe running 1x per week in winter
  3. Trail running session every other week in spring and summer
  4. Mountain biking adventure in summer
Measure it:
  • Improvement to P10 to Keogan hut time by March (bring it down to :45 minutes)
  • Snowshoe 5k race (~30 minutes)

3 comments:

  1. I LOVE the detail you've put into your goals! I can't wait to watch you SMASH your goals this year!! Cheers to an AMAZING 2016!! xoxo

    ReplyDelete
  2. I actually wrote down my goals in the Believe Training Journal and didn’t revisit the “why” and “how” area for a couple weeks. Don’t you just love that journal!?

    Do you know where the 70.3 worlds are being held in 2017?

    It seems like you have been doing really well with the ‘learn new skills’ goal. You have become a skate skiing queen!

    ReplyDelete
  3. Great goals!! I think that is great that you have stretch goals!! Why not?! Here is to an epic 2016!!!

    ReplyDelete