Visualization

One very important, and often overlooked aspect of training is mental preparation. The importance of mental visualization, or seeing yourself be successful, was popularized in the early '90s and has been an important part of sports, and everyday life since. Before you go to sleep, visualize yourself being successful, whether it be giving a presentation, confronting a co-worker, or participating in a race. Be sure to paint a mental picture of yourself, how you are feeling both mentally and physically, and most importantly, you being successful. Visualize your surroundings, and get a sense of what distractions/temporary roadblocks could come up and how you will handle them. Do this repetitively over the course of the weeks before your event, and you will be successful.
Often times when I'm running on a treadmill or spinning I use this technique to push through hard sets. I visualize the top of the hill, the finish line, or my competitor. This always helps me push myself to another level and successfully get through the set.

Let the Training Begin

Yesterday I began my 36 week Ironman Wisconsin training - right now I'm only doing about 8 hours a week, plus 1.5 hours of weight training a week. The longest workout this week will be a 2 hour bike ride on Saturday. I'm in a prepatory phase right now which means I'm getting my body prepared to endure 2 a day workouts and a lot of time in the pool, bike, or on a run. Let the fun begin!!

This week is also the beginning of my triathlon training class at 7 Flags. I've got a great group to work with and I'm extremely excited to be their coach. This week we're focusing on building an aerobic base, as well as focusing on technique drills.

New Years Resolutions

Typically, the new year is a time to set new goals for the year, and get a fresh outlook on what we want to accomplish for the year. Statistics show that the first few weeks we stick to our goals, then slowly go back to our ways. In order to avoid slipping back into old habits, set long term goals, and then "milestone" goals for yourself. So, for example, if the goal is to lose 10 pounds for the year, a "milestone" goal would be to lose 5 pounds by March 1st. Once that milestone goal is met, reward yourself. Also, set quantitative goals for yourself. Quantitative goals are measurable goals so they're easier to keep manage. For example, I will lose 10 pounds or I will earn X more dollars this year. A few other tips are to set precise dates and targets around the goal. Example - I will lose 10 pounds by June 13th by going to the gym 4 times a week and following my nutrition plan. Another tip is to write your goals down and post them so you see them everyday as a reminder to stay on target.
As a fitness incentive, I am offering a FREE personal fitness evaluation at 7 Flags. This includes reviewing your current fitness levels, and getting an understanding of your goals, your interests, and available training time to provide you an assessment of how we can reach your goals. There is no obligation or strings attached. For more information, contact me at mgetting@7Flags.com or 515-490-4670

Bike Trainer for the Winter

I finally set up my bike trainer for the winter tonight. I used to dread using an indoor trainer because of the monotony I've come to the point where I don't mind it so much now because I can watch movies, spinerval DVDs, or just watch TV. The spinerval DVDs are really helpful because they push you hard, and the time goes by relatively fast. The advantage of using a bike trainer is your actually riding your own bike so you can ride aero, should be already fit for your body dimensions, improves pedal efficacy, and is obviously more realistic than a spin bike (no free wheel). Here is a pic of my setup.

2009 race schedule

After careful consideration, this is my race schedule for 2009. I've included the date, race name, and type of race it is, A, B, C - A race is a top priority to do well, B and C are more preparatory races.
April 4th - Loop the Lake 8K - B
May 30th - Dam to Dam 20K - B
June 8th - Copper Creek Sprint - B (assuming that my wife doesn't do the race)
June 14th - Kansas Half Ironman - B
June 28th - Hy-Vee Triathlon - A
July 18th - Lifetime Fitness Triathlon - tentative
July 27th - Big Creek Tri - B
August 16th - Pigman Half-Ironman - A
September 14th - Ironman Wisconsin - A
October 18th - Half Marathon - C

This is what I have so far for the season. I have the races spread out far enough where I have enough recovery time, and the ability to include in a few peak weeks between the Pigman Half and IM Wisconsin. I would like to participate in a duathlon next fall as well.

Have you made your schedule for next year yet? What races are you doing next year?

New Triathlon Class (for those in Des Moines, IA)

I am coaching a new triathlon training class at 7 Flags Fitness Center starting January 5th. It is open to the public and for the first 6 weeks it is free for members and only $5 a day for non-members. Below are the details

Who
All levels are welcome, from beginners to advanced

Great way to change your workout routine to get in shape, lose weight, and improve muscle tone

What
2 workouts a day (Monday-Thursday) including pool work, spinning, running, and sport specific weight training
As the weather gets warm, the class will include transition training, open water clinics, and nutrition and race specific training

When
Starting January 5th – A great way to start the New Year!

Why
Great workouts for a new way to get in shape, lose weight, and improve tone
Training specifically geared for the Hy-Vee triathlon on June 28th

Cost
6 weeks FREE for members, $5 per day for non-members
After 6 weeks the fee is $199 for members and $299 for non-members per 6 weeks

How do I sign up?
Contact Matt Getting at mgetting@7Flags.com or at 515-490-4670

Class is already over half full, so sign up quickly!!

Race Season Planning

Now that we're well into the holiday season, and the racing season is pretty much done for the year it's time to reflect on your past season, and begin planning for next year. From a reflection perspective, I like to look at what went right and what are some of the opportunities I want to focus on improving for next year. How was the spacing of my races, did I do too many, not enough? Could I have made any tweaks to my training plan? I also like to re-evaluate pre-race nutrition and race nutrition and understand which was the best combination.
For race season planning, I evaluate what other things are going on in my life - baby, wife, job, vacations planned, other possible factors that could effect my races. Every year responsibilities evolve, and goals change. As I'm planning my season, I'm going to set my season goals first, then plan my races (as far as dates/location, and feasibility), then rank the races as either A, B, or C. A means it's a race I want to PR, where B and C races are more preparatory for the a races.
How do you plan your races?