A new year and seemingly the same old goals as the last few years, this - in and of itself - tells a tale.
Primary goal is to lose weight. Still ~95kg and I want to be 12st (76.2kg) at most, probably more like 70kg if I want to do some proper running. Classic yo-yo weight profile from the last few years. Got down to 83kg whilst training for a marathon, did marathon, marathon sucked all enthusiasm out of me, weight slowly piled back on to 95kg. Another attempt, got down to 83kg again, got out of the routine (summer holidays this time) and weight back up to 95kg.
Audax used to be great for weight loss for me but I don't have the time for it now, weekends are for family time.
So, main goal IS TO BREAK THIS YO-YO WEIGHT CYCLE. GET WEIGHT DOWN AND KEEP IT DOWN.
In order to do this:-
* Finish recovery from jiggered ankle, will be through C25K by mid Feb
* Get back in to a regular routine (swimming two/three times a week, cycling three times a week including one 2h+ ride, 5-a-side twice a week from mid-Feb, running 3 or 4 times a week)
* * Parkrun with MiniGB from mid-February (this will be a recovery run for me as she'll be aiming to get down to somewhere below 30 minutes, currently 40 mins)
* * 11.5km run commute once a week from April (extended to a HM run commute once a month from June)
* Weight down to under 80kg by September 2020 and 76kg by November 2020.* A few HM races over the next year, just to keep the long runs interesting and hopefully see some proper race progression
* Parkrun PB sometime around July 2020 hopefully (PB is 24:24 currently) as the weight comes off. 21:59 as a longer term goal, maybe lower if speed improves lots with weight coming off.
* Sub-hour run commute (1h15 last time I did it, 11.6km, 1:05:48 PB)
* 50 parkruns by end of 2020 (currently on 25) including a few more volunteering - didn't do a single parkrun in 2019!
* Spin class at the local leisure center once a week - will add a separate intervals session after Easter when I've built up fitness
* Veloviewer tile bagging to keep the cycling interesting once we get to Spring
Future events:-
* Entered the Ride 100 ballot as I want the London Classics medal (am 2/3 of the way there having done Swim Serpentine 2 mile swim and London Marathon) - if not this year then charity place in 2021
* Swim Serpentine 2 mile swim in September 2020 - aim for under 1h (PB is 1h10) (entry not open yet)
* Marathon Swim 10k swim in November 2020 (entered) - finish it this time, had lurgy last time
Had thought of a half Ironman but I'm only entering anything like this (or another marathon) once I've actually got my weight down. It's easy to have good intentions and plans but it's no fun slogging around something like this when too heavy. When properly fit I'd be aiming for sub-6h and then a sub 12h full IM.
Some specific goals:-
Get VDOT (links in this post:
https://yacf.co.uk/forum/index.php?topic=106308.msg2334854#msg2334854) up to 43 which estimates:-
* 5K: 22:41
* 10K: 47:04
* HM: 1:44:20
* Mara: 3:36:28 (Family record is 3h43-ish so I'd love to beat this to annoy both my brother and the sister-in-law who has my wife's family record of a similar time)
They look like good enough target times should I get my weight down.
FTP:
* Currently something around 2.3W/kg (222W @ 96kg) but no great surprise given my lack of fitness
* 3W/kg by September 2020 (e.g. 240W @ 80kg)
* 3.5W/kg by December 2020 (~260W @ 75kg).
We'll see how realistic these are as I keep going at the spin classes, doing other riding to support it, and the weight loss.
Swimming:-
* Top the local pool leaderboard each month from February (requires 26-40km a month)
* Swim CSS (equivalent to FTP) to be 1:30/100m (i.e. sub 1h 4km time)
* Sort out technique
* * Use the pull-buoy less
* * Do proper structure training sessions with fins/paddles/floats/etc rather than just bashing out long slow distance swims
* * Sort out bilateral breathing again (being too lazy and breathing every 4 strokes always on the same side - at least alternate sides if sticking to every 4 strokes)
* * Sign up for the "Swim For Tri" coaching at local pool for April-June block
Other:-
* n-2+1 (Colnago and Aravis to be sold, TT bike to come in - prob Planet X Stealth)
* That would leave me with: Commuting bike, Carbon Wilier road bike, Condor Tempo fixed, TT bike