Ironman Lake Placid 2010 Goals

Ironman Lake Placid 2010 Goals
Family & Friends
Maintain a healthy relationship with girlfriend (If I have one)
Make family time at least twice a week
Help out Mom, Dad, Sister and grandparents when asked too
Hang out with friends at least twice a week
Attempt to stay out late once a week with friends
Don’t talk about Ironman/training unless asked about it

School
Finish ALL work on time and make sure it’s well done
Do work any chance possible even if it’s due down the road
Main focus is still school; get good grades
Study just as hard as I would train
Go out and enjoy being a college student once or twice a month
Converse with roommates daily
Take 15-45 minute naps daily
Life
Work 25-35 hours a week
Get a good night’s rest at least 4 days a week
Plan big training days around family/friend special events
Focus on doing the most possible in the least amount of time
EAT HEALTHY!



Ironman Lake Placid 2010 Training
What to focus on:
• Improve swim time/stroke (UB Masters Swim)
• Swim with Brockport swimmers while at school (Cailey)
• Possibly take a swim class here at Brockport
• Stay consistent on bike training. (4-5 days a week)
• Hit 3-4 high mileage weeks prior to taper
• Hill train 2 times a week (2-4hrs long minimum)
• Hit three 100 mile rides and two 110-125
• Work on nutrition on the longer rides
• Have 3-4 long runs 19-22 miles
• Have a big run mileage week 4 weeks out from race
• Hill/Interval train once a week
• Work on nutrition while on long runs
• Run with Aaron Foote or Cerny whenever possible
• Make at least one trip to train at Lake Placid
Ironman Goals:
• FINISH
• Go easy on the first 10 minutes of the swim; don’t freak out.
• Be confident in the training I’ve put in up until the race
• Enjoy the day
• Focus, don’t dwell over the things you cannot control (i.e. weather)
• Thank Family Members and friends who have sacrificed just as much as I have
• Thank Volunteers