This is the reason I started this website. To keep a track of my triathlon progress, plans, learning's and general experience. It's more a self tracker than anything and if it helps or is of interest to others then all the better.
1 - Top 10 at NS Races
Achieved - I had a 4th, 5th, 9th, 11th, 12th and 13th.
So 3 outside and 3 inside my aim.
2 - Qualify for Vegas World 70.3's
Achieved - first attempt in Galway.
3 - Podium or better at races
Achieved/Close - I was 2nd at Carrick Sprint, 4th at Groomsport Middle distance Champs so just these 2 can be classed as close to this goal.
I did mention this was perhaps a stretch and especially for NS races which always have a bunch of top quality guys challenging for the podium slots.
So overall I achieved my main race goals and can have no complaints at all.
It was relatively apparent from the first couple races that I had made progress to be close to top 10 at NS races, and it was certainly hard to try and improve from there.
There is still a reasonable gap between say a 10th and a 2nd at a NS race. Talking a few minutes per discipline so that's what 2013 will be all about hopefully.
- 400m in 5:45, 750 in low 11's and 1500 in 24 or less
I'm currently 5 seconds off my planned 5:45 400m TT - I am probably due another TT soon so hopefully I can close this out before Xmas.
I haven't done a 750 or 1500 tt but figure I'm probably where I wanted to be regarding my time improvements.
- Top 5 Bike Split at NS Races
Achieved I think at all my NS races bar Athy when I came off the bike at the start in a hilarious and calamitous flying mount attempt...
- 10% increase in FTP by Apr'12.
I was 3.7 watts per kg back in Dec'11. That was up to 3.99 at end of Jan'12 and that is where it stops I'm afraid.
No, I'm not still 3.99 watts, but no, I'm not 100% sure what I am as I haven't done another FTP test since unfortunately.
I've a range in my head where I think I am, with an upper and lower limit and I'd be hoping to be 10% up on my last test at least.
Reckon I'm due a retest pretty soon so I'll update once I do.
- 5k in sub 17, 10k in low 35's.
Hard to say. I ran a 10k treadmill in 39 minutes in Dec'11.
In March'12, I ran the Wicklow 10k in 37mins and that wasn't a flat course by any means.
I haven't done any run races since or time trials so I'm not certain of my progress since then.
My triathlon runs have been quite a bit slower than this which is certainly an area for improvement and focus for next season.
I'm in for the Dungarvan 10mile in Jan'12 which will be a reasonable indicator of progress I think.
I'd love to do a flat out 10k on treadmill as a tester soon but not sure coach will have that in the planner! Maybe I'll get lucky.
So in Summary I'm certainly on target with my planned 2012 Goals and Progress improvements.
Domestically, races this season showed my swim and run still have a couple levels to improve if I'm to reach podium levels at NS races.
As does my bike by all means, but to a lesser extent.
I'm still trying to establish my exact focus and goals for 2013.
I have a draft race calendar which I've started on the tab above, and know a couple races I will focus on but still trying to nail down the rest of the season and general focus to aim for.
One thing is for sure, I'm not happy with 12th or 10th or whatever.
Next season will very much be sights set on podium or better at competitive races once I establish exactly what my goals are.
I understand my progress curve will be due to tail off and somewhat slow down as I get a bit closer to the top 5 or so levels. So maybe this will happen and improvements will level off or slow down.
Regardless, I'm training hard and focussed on improving in every area I can. If this means smaller steps then fine, if it means similar rates of improvement then clearly I'll bank that.
We all know the standard is only improving and so that's another element I have to chase and try catch up with. I'm sure most reading this will have come across Shane Scully's blog and it's great to see a top level domestic triathlete putting himself out there in my opinion.
We all know it's not about the volume, figures and stats are relatively meaningless as progress is individual and it's about the quality and balance from what I've learnt within reason anyway.
Nonetheless, it's both interesting and informative to read of Shane's plans and training summaries and thoughts as he tries to make further progress steps up.
I'm not at Shane's volume in training, and wouldn't pretend I could cope with it yet.
Certainly I'm aiming to increase my weekly volume slightly on this season now that the body and strength has been put in place to cope with it.
I class 2012 very much as a build year for me, goals achieved, and I'm looking forward to nailing down my plans for 2013 and making further improvements to target the podium levels required.
Disclaimer - I respect and admire Shane for posting the training info he does. I don't post details to the same level on here as I don't feel they are mine to share.
I'm coached by Base 2 Race, and my sessions are planned and guided by Eanna. It wouldn't be fair nor right for me to disclose details that my coach works hard to prepare for me.
There are basics that are common knowledge, such as my hours would vary from 12-17 so far, and with 3 swims a week etc. But my training is not planned or created by me therefore in my eyes it's not mine to share.
Watch this space on that note though. There may be more news from that in the near future.