Sunday, January 18, 2009

What It Takes

So I'm not sure if it is a good thing or a bad thing but I decided to read up a little on how the Kona slots are actually divided up at each of the qualifing races. Here is what I found...

  • IMWI has 72 slots
  • 10% go to Pros - I'll round up to 8
  • Each of the 12 AGs get one slot for Men and Women as long as there is someone racing in that AG - 24 slots
  • That leaves 40 more slots which are divided based on number of people in each AG
  • There are 210 registered in my AG and 2,691 total - 7.8% in my AG
  • 7.8% of 40 means my AG gets another 3.12 slots, plus the 1 that all AGs get

Therefore, if everyone takes their slot, I will have to be top 4 to qualify for Kona, or in the top 1.9% of my AG.

I see why it can take years for most people to qualify. I have a long way to go in a short time if I have any chance at making it this year. Based on last years results, I probably have to drop another half hour off my goal time to make it this year.

All I can do is keep training, race my race and see what happens. It's a good thing I like a challenge and can stay focued for more then a year because it may take a few more.

Thursday, January 15, 2009

New Bike

Back in junior high when I was into BMX I decide to build up my own bike. I picked each part individually, ordered them over a few months and built the bike up. In fact, I may have enjoyed the process of building the bike almost as much as riding and I am still proud of that bike today.

Now that I have been doing triathlons for a few years, I decided I wanted to build up a new race bike. There is nothing wrong with my current tri bike (a 2005 Felt S22). It has been good to me and still works well, but I've decided I would like a full carbon bike and to built it from scratch on my own. Plus I figure since I put more miles on my bike in a year then my car I should have something I'm proud of.

I've started by buying a 2008 Argon 18 e-112 frameset and now I am in the process of picking out all of the other parts. I went back and forth between the e-112 and a Cervelo P2C. The Cervelo is known for being one of the best bikes for the money and there are always hundreds of them at every race. I was really close to gettin a P2C, but I have always really liked the Argon bikes and was able to get an 2008 model which brough the price down to around the same as the P2C so I went for it.

So far I have the frame and fork, and I also have a base bar and aero bars. I will probably just take all of the dura-ace components off of my current bike, clean them up and move them over to this bike instead of spending money on new components.

Monday, January 12, 2009

2009 Goals

At work I have always hated setting goals and objectives, creating a plan and then having to perform against it all year. I would rather just get my job done. However after years of setting goals setting and measuring results, I have seen the value of it. While I still don't like spending time doing it for work, I have had great success using a similar process for my running and triathlon training.

Each year I set my goals pretty early in the season, however I never share them with others until summer when I have a good idea of how my training has gone (and sometimes I then adjust the goals). This year I figured I would use my new blog to get my goals out there early and see what happens.

I'm only going to focus on 2 races this year, but I'll do a few others for training or fun.

Ironman 70.3 Kansas - 4:40 (0:35, 2:30, 1:30) - I have never seen this course before and I hear it is pretty hilly. However, last year I went 4:40 on a flat course with a 4 minute penalty, so I'm hoping I can still go under 4:40 on a more challenging course.

Ironman Wisconsin - 10:15 (1:10, 5:30, 3:20) - If I hit all of my training, continue to see similar improvements as last year, and stay injury free, I think this is an aggressive but realistic goal.

Here is what I think I need to do to achieve those results

  • Bike FTP of 265 Watts or 4.2 watts per kilogram (Currently 227 W, 3.5 w/kg)

  • Run VDOT of 61 (Current 58.2)

  • Race at 135 pounds (Current 140 on most days)

  • Stay injury free

  • Focus on good race execution (i.e. pacing and race day nutrition)

  • Swim more frequently and faster, no more long easy sets

Thursday, January 1, 2009

Summary of 2008

2008 was a great year for me. As I have mentioned before I spent the year focused on running and qualifying for the Boston Marathon. I achieved that goal at the Chicago Marathon and also qualified for guaranteed entry into the New York Marathon. All of the running really helped my triathlons also. I just rode and swam as recovery from the run workouts and did two tris and PR'ed at both. Additionally, I changed my eating habits early in the year and was able to drop about 15 pounds which greatly helped my running.

Race Results:

  • Marathon: 2:58:15 @ Chicago Marathon - 342nd out of over 30,000
  • Half Marathon: 1:21:50 @ Chicago Half Marathon - 53rd out of 10,483
  • Half Marathon: 1:23:10 @ Rockford Half Marathon - 8th out of 692 - 1st in Age Group
  • 5k: 17:15 @ Dan Gibbons Turkey Trot - 12th overall
  • 5k: 17:51 @ Schaumburg 5k - 7th overall
  • Half Ironman (70.3): 4:40:24 @ Spirit of Racine - 116th out of 1921 - 7th in Age Group
  • Olympic Tri: 2:15:19 @ Chicago Triathlon - 35th out of 4089 - 7th in Age Group

Training Totals:

  • Swim - 293,230 yards in 87 hours, 4 minutes - 1:47 / 100 yd
  • Bike - 4472.2 miles in 244 hours, 45 minutes - 18.27 mph
  • Run - 2402.33 miles in 310 hours, 9 minutes - 7:45 minute mile
  • Total Hours: 642 Hours or 1.75 hours a day average