A year ago, in January 2013, I shared
some statistics about my training volume in 2012 (see respective post). I
mentioned back then that I didn’t have any objective but to start benchmarking.
At the same time, I also wrote that I didn’t intend to increase my total training
volume in 2013. Instead, I wanted to allocate more time to biking than to
running and swimming. In addition, I wanted to do more interval training versus
long sessions at steady, slow speed.
Now that 2013 is over, I ran a report of
my training volume on Garmin (connect.garmin.com). Here is the data for the
last 2 years:
2013
|
2012
|
|
53/126
|
63/137
|
Swim (hours/km)
|
133.5/3699
|
143.5/3340
|
Bike (hours/km)
|
130/1119
|
139.5/1160
|
Run (hours/km)
|
23
|
10
|
Other/core strength (hours)
|
6.5
|
6.8
|
weekly volume (hrs)
|
My total training volume in 2013 was
slightly less than in 2012. This is not surprising at all since 2012 was my
Ironman year in which I had increased my volume in preparation for the race, including
going to a training camp in Gran Canaria. My swim and run volume decreased
slightly, while my bike volume (kilometers) increased a little. In principle,
this is in line with what I wanted, but I was actually looking for a more
significant increase of my bike volume, something like doubling it.
I don’t have an easy way to evaluate the
amount of interval versus steady speed training I did, but I know that I have
done more intervals than the year before.
The amount and type of training I did in
2013 was sufficient for the goals I had. I participated in 3 Olympic distance
races in Germany and performed better with each one of them. The 4th
race was a tough mudder race just for fun.
For 2014, I’m not planning to do anything
dramatically different with respect to training. I will step up my training
volume a bit. It would be great if I could do an average of 7 hours with all
the increase coming from more hours on the bike. I will do some more speed work
and will focus on technique for swimming. I will also listen to the best advice
to counter the effect of aging, and that is to build more muscle mass. So, some
more strength training with weights is needed. Again, I’m not planning a
significant change, but various small steps in the right direction.
With respect to racing, I have to say
that I enjoyed the 3 Olympic distance races I did in 2013. I had never done any
before as I skipped this distance on the way from the sprint through
Half-Ironman distance to my first and only Ironman race in July 2012. With the
Olympic distance, I think I have found my preferred distance and will stick
with it, mostly.
In 2014, I am also looking forward to
participating in my first races in Arab countries. On February 14th,
I will join a race in Muscat, Oman organized by the Muscat Triathlon Club. I’m
almost reluctant to mention this because it hasn’t been fully confirmed yet,
but if everything goes well, I’ll have the pleasure to race with number 1 triathlete
in the Arab world and the Middle East, Lawrence Fanous (aka Lawrence of Arabia).
Actually, what I really mean to say, rather than “race”, is that I’ll “be in
the same race with” Lawrence. I had to clarify this, just in case one of you
thought I’m fast only because I write about the topic. Seriously, I’m excited
about my first visit to Oman and want to thank Mohammed Al-Obaidani from Muscat
Triathlon Club for organizing the race and for his efforts to acquire sponsors
for Lawrence’s participation. I hope to see a significant number of
participants from GCC and other Arab countries. Please support by
participating. With 1.9k/80k/19k, the distance will be close to the 70.3 (Half-Ironman)
distance and a bit longer than I feel I’m ready for at this point in time. But,
we still have a few weeks until then, and there will be a shorter distance for
those who prefer it.
Finally, after contemplating it for 2
years in a row, I have signed up for ADIT (Abu Dhabi International Triathlon)
on March 15th. I plan to do the short distance which is
1.5k/100k/10k. It will be my first time in the UAE as well and I’m excited
about it too. First of all, after so many years, I will hopefully see again some
of my relatives who live there. Secondly, I hope that both Lawrence of Arabia
and Omar Nour, the best 2 Arab triathletes will be there. Last year, Lawrence
and Omar placed first and second Arab respectively. I have the feeling that
Omar has been quietly training specifically for this event. Will he be the first
Arab this time, or will Lawrence confirm his place as the best Arab triathlete?
Or is there a third Arab who will surprise all of us? I’m almost tempted to
forgo my race participation just to be there at the finish line waiting to see
who will finish first. I’m afraid though that this will only be possible if
they participate in the first place. Dear race organizers, please make sure
they do! Dear fans, please tweet the organizers and leave comments on their facebook
page stating your interest in this showdown between the best 2 Arab triathletes
in the most prestigious Arab Triathlon. Oh, by the way, the Brownlee brothers have
already been invited by the organizer and will be a nice complementary act.
Last, but not least, I wish all followers
and readers of this blog a Happy New Year, best of luck and success in
achieving your goals for 2014. Let me know if I can be of any help.
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