My goals for the next few months!

The last few days I've been thinking about my goals for the coming year;  this is a good time to set them when I'm just returning to base training phase and not a massive training load!  

Now these intermediate goals are for one purpose to allow me to get to the Outlaw in my best shape possible.   This is not just about being in the greatest race shape ever;  I have such confidence in Spinervals that I know I will be;  no matter what is thrown at me over the coming year;  its also about being lean but strong and mentally prepared for the coming season!

I'm going to divide my goals up into chunks;

Weight Goals

Long Term

I'm currently sitting at nearly 146lbs which is just way to high; I'm aiming to lose around 20 lbs by the end of March;  in preparation for my first race on the 6th April!  

Starting from next week (I've already started to look at it this week in preparation) I have 27 weeks,  that's 3/4 lb a week!

Short Term

So to achieve this I need a plan:

Step 1 : my food cupboards have next to no junk in them now; its to easy to succumb.

Step 2 : I'm going to plan out our meals for the work day week on a Saturday to allow me to get any ingredients in!   This is something I've never successfully done!

Step 3 : All food during the week is going to be freshly cooked and thats going to include dressing too.

Step 4 : Weekends will be kept in check but I think a wee treat isn't going to hurt;  will need to monitor this; but to keep Stuart, in particular, on board I think this is necessary.

Step 5 : Now I think this is probably the most important; I'm going to try and lose 4 lbs a month;  these are going to be small goals on the way to the bigger one.

Training Goals

Strength - I'm planning on introducing a regular core workout most days;  and weight training 3x a week at the gym.   Last year throughout the winter I only did this at the most once a week!   This needs to change!

Swim - 3x a week;  fortunately I'm going to be liaising with a coach on this one;  which is brilliant :-) Again last year; I really didn't do enough but family had to drive it;  so my focus was the bike last year.

Bike - I topped just over 500 miles in one month last winter;  I did follow coach's programme to the best of my ability but with no real background I had to adapt it a lot but it worked great for me.   It's super6 for me where it fits and the challenge but modified;  I'm just not risking back to back hard sessions; I seem to be prone to niggles these days;  I think a modified version over 6 weeks is better for me.  Just doing this will see my monthly mileage way higher!

Run - now this is where I can make some serious dent into last year's Outlaw; again I'm being coached by the same person as the swimming;  so I don't need to think so much on this one!  

The start of my journey to the Outlaw 2014

My journey to the Outlaw next year, 27th July 2014 starts on Monday;  nearly 11 months out;  I'm so excited and raring to get going!

I've not been great since this year's Outlaw;  a combination of circumstances

Getting my wee muchen ready for starting school and a last minute decision to change his school,  a decision just a week in, I know without doubt was right, but it caused me a bit of stress while making it.

A couple of niggles,  I wouldn't go as far as to say injuries but this last problem has been very painful,  it seems to be clearing nicely now and I should be able to start the Super6 on Monday;  but I suspect I might have to trade the running for some alternative cardio at least for a few days.  Basically I will do this as long as necessary until my foot is okay.

I have been clearly suffering with a bit of demotivation latterly,  but once I entered the Outlaw I've been rejuvenated and I'm  itching to get back at it :-)

So a general run through of my plan over the next year;  I'm planning out my whole year now,  partly as I'm going into the free version of TP next month so won't be able to move things around as I do presently;  therefore I'm working an outline now,  plus I want to just get on with the training and not have to plan it.  

My running and swimming is going to be guided by the person who helped me with my swimming last year and the exciting thing is I don't have restrictions for how much pool time I can do now that Iain's at school compared to my very restricted swim programme last year!   

It has all worked out nicely for the biking element in 6 week blocks; in between each block I have a recovery week basically they fall superbly in school holidays! 

1st block - Super6

2nd block - December's Challenge but stretched over 6 weeks with some ABBs and long rides added in.  Basically I'm doing 2x interval sessions and 1x long ride a week; plus some ABBs and Technique each week;  I just don't feel confident enough to tackle back to back hard sessions.

This takes me to Christmas and a 2 week aerobic / recovery break, guess it's active recovery.

The new year will see me repeat the 2 Super6 6 weeks blocks allowing me to do the icing on the cake block which I feel will help my pace before going into the event specific training.

This will lead nicely into the 16 Week IM plan.

I'll be including regular strength work and a clean diet throughout to help me get to race weight this time :-)

This is going to be so much fun :-)

Thank you for those that stuck with this rather long blog :)