Coach Ray

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Mike's Middle Distance Magic

Mike’s Middle Distance Magic: Its winter goal time!

It’s that time of year again when the yearly goals start to get written down and set in stone on training peaks. This year has been pretty up and down and if you have been following my blogs you will see it was down to me. Inconsistent training, missing sessions, lack of planning etc. In my last couple of blogs I’ve stated this winter and 2020 will be the year I change that!

Those that follow me will know I follow Taren Gesell (Triathlon Taren) on youtube and social media. He recently put a post on facebook of his “winter of change” in 2011 to 2012. I have attached a pic below. Well this is similar to what I feel I’ve been like the last few years seeing minimal improvements. I’ve got the knowledge of Ray and the drive to achieve but for various reasons I just haven’t put everything together. THIS WINTER WILL BE DIFFERENT!!!!

So what do I need to do to achieve this? And what can I realistically achieve if I complete them?

What I need to do?

• Plan ahead! My training plan for the week comes through on training peaks on the Saturday or Sunday before the following week. So I’ve set aside an hour on the Sunday to get everything organised for the following week and set up to save time faffing around looking for kit/trainers, setting bike on turbo etc etc.

• Be consistent! Doing the first point will definitely help with this, I’m not after a massive training day. Im after 6 consistent sessions a week. Week in, week out, all throughout the winter!

• Early bird catches the worm! This goes down to my long bike and long run. These two sessions are going to be on a weekend. Now my weekends are that busy now with the kids football/dancing/ friends parties etc. If I’m not on the bike or trainers on, for 5am this session will be missed!. So I need to be prepared on the Friday, and alarm set and go every Saturday and Sunday! It can be done, and it will be done.

So if I do the above, or should I say when I do the above what can I realistically expect through the winter and into the 2020 season?

My weight is currently 82.3kg. that’s the heaviest I’ve been for over a year so seriously need to get back down. I’m back to using My Fitness Pal and want to lose 5.3kg before my holiday. So that’s about 0.5kg to 1kg per week to lose. If I’m strict with diet and start the training I feel this is realistic.

Other two goals are bike and run. I want to be able to do a 20 min FTP test on the turbo and be able to sustain 260w. I feel that I am capable of that and will be happy if I can get my fitness to that level before I go on holiday. Another goal I have is to run a 22 minute 5k, that equates to a 7:04 min mile. That is 2 minute faster than my 5k PB. As my run is by far my worse discipline this will be a big push but will be a big stepping stone to my latter goals. I will follow up this blog in 7 weeks with how the goals have gone. And state my next goals leading up to my first half ironman in early January.   

– Mike Catton

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Last weeks blog

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