I have a dream. And that dream was to go sub-11 hours at Lanzarote next year.
What would it take to achieve that?
If you exclude the 30 minutes for my wheel problem, I did 11:38:03. So how do I knock off 39 minutes?
My times were:
For now, I will leave my T1 and T2 times alone. T1 was not particularly slow compared with others. T2 was 3 minutes slow because I went to the loo. I know it is all about the aggregation of marginal gains, but lets leave those for the moment.
I did well on the swim. Realistically, I may be able to knock a minute or two off it but not much. So how do I get those two minutes? Well, I am going to have a quick health check on my swimming on Tuesday morning. That should hopefully see if there are any easy wins. Then it is down to hard work! My guess is that I will keep aiming to swim three times per week. I enjoy swimming and find it easy to make time to swim in the morning.
Realistically, I have to go 6:05 or so on the bike. That’s a 24 minute saving. Or 6% faster. Or (probably) around a 12% increase in average power. Average power was 174W, normalised power was 192W. That means AP needs to go up to 195W and NP would be 215W. I never knew my FTP last year but I guess it was around 250W on my tri bike. That gets an FTP of 280W on my tri bike. It won’t be easy but that’s do-able.
So if my bike needs to be 6% quicker, so does my run. 3:56 needs to become 3:41.
If you believe the VDOT tables I talked about earlier, that means I need to be able to run a half-marathon in 1:24. That sounds quite daunting. It’s even more daunting when you think of it as the equivalent of an 18:22 5k. My best so far is 19:11. More practice is needed.
If I could get rid of the pin-and-needles on the run, that would really help.
Instead of increasing power, decreasing weight would get me there. Knocking 5.5kg of my Lanza weight last year would (if you believe the VDOT calcs) help get me there on the run. That’s certainly the easiest of the targets to imagine achieving. Interesting. But I think I eat to “emotionally” to make it an easy target. Another way of saying that is I like chocolate, chocolate and chocolate too much.
The real question for me now is how real do I want to make my dream. Real in terms of day-to-day exercise. Real in terms of day-to-day eating. Any even more, real in day-to-day actions.