May 17 - Ironman Texas
June 27 - ITU Chicago (olympic-distance)
July 20 – Ironman 70.3
Racine
August 9 – USAT Age Group National
Championships
September 7 – Ironman
Wisconsin
October
11 – Ironman World
Championships (pending qualification)
Because of this milestone year and now that I feel that I've
finally kicked the injury bug that has interrupted my training each of the last
3 seasons I've decided to set some aggressive goals for myself:
- Place top 5 in age group (run sub-3:30 marathon) at Ironman Texas and qualify for the 2014 Ironman World Championships
- Qualify for the 2015 olympic-distance age group world championships representing Team USA
- Place top 3 in age group (run sub-3:20 marathon) at Ironman Wisconsin and qualify for the 2015 Ironman World Championships
- Compete in the 2014 Ironman World Championships in October
Hitting these goals and getting through a year like this injury-free and mentally fresh is going to require some tweaks to the way I've been doing things...
Strengthening and Correcting Muscle Imbalances
My history of injury since starting long-course triathlon is at the top of my list of concerns. So I've been spending significant time this Fall doing things I haven't traditionally done, namely strength training and working with a physio to identify and fix imbalances in the way my muscles are firing (actually NOT firing). I've been consistent since October 1st and so far I'm feeling the benefits. Mostly it's the sensation of actually feeling my posterior chain (glutes and hamstrings) activating when it's supposed to. I'm hopeful this will pay off and will keep me bulletproof. I've read study after study that confirms the importance of strength training for aging athletes, especially those above 40. The benefits of increased bone density, increased muscle mass/reduced fat tissue and optimizing hormonal production are especially appealing. I'm not sure all of this is happening to me right now but I'm certainly "feeling" better than ever both in training and everyday life. I can't remember the last time I didn't groan like an 80 year old man when I pick up one of my kids or run after one of their errant football throws - normal body movements are easier now!
Body Composition
While I'm naturally lean I do want to shed a few pounds off my race weight from last year to reduce the impact forces that running has on my bones and joints. It's obviously a fine line to walk because there is such thing as being too lean and losing power in the muscles which especially affects cycling performance. Additionally, being too lean can fry your adrenal system among other things and with such a long season I've got to be especially mindful of not falling over that cliff. I'm not going to get too concerned with it for Ironman Texas where the flat course rewards those with power, but I will geek out a bit going into Ironman Wisconsin to ensure I'm carrying as little excess weight up those hills as possible.
Recovery
This will be my biggest focal point in 2014. Recovery is obviously critically important pre- and post-Ironman; but with 2 (potentially 3, fingers crossed) Iron-distance races within 5 months it will take heightened awareness and discipline to follow my own advice. Luckily I have a coach whom I trust and has been down this road many times. While it's great to have someone pushing you harder to achieve more from your body, in this case, I'll be looking to him to perform the more important role of seeing through my bullshit and pulling back the reins when needed.
Support Network
One of the things I've learned in this sport and in life in general is that if you want to be successful you have to build relationships and surround yourself with successful people that have a vested interest in seeing you succeed. Family, friends, work colleagues, training partners, medical professionals, coaches and sponsors are part of my "team" that will play an important role to help me meet my goals.
Slowing down with age is, of course, inevitable but I'm not willing to accept it yet - bring on 2014 and the big 4-0!
Strengthening and Correcting Muscle Imbalances
My history of injury since starting long-course triathlon is at the top of my list of concerns. So I've been spending significant time this Fall doing things I haven't traditionally done, namely strength training and working with a physio to identify and fix imbalances in the way my muscles are firing (actually NOT firing). I've been consistent since October 1st and so far I'm feeling the benefits. Mostly it's the sensation of actually feeling my posterior chain (glutes and hamstrings) activating when it's supposed to. I'm hopeful this will pay off and will keep me bulletproof. I've read study after study that confirms the importance of strength training for aging athletes, especially those above 40. The benefits of increased bone density, increased muscle mass/reduced fat tissue and optimizing hormonal production are especially appealing. I'm not sure all of this is happening to me right now but I'm certainly "feeling" better than ever both in training and everyday life. I can't remember the last time I didn't groan like an 80 year old man when I pick up one of my kids or run after one of their errant football throws - normal body movements are easier now!
Body Composition
While I'm naturally lean I do want to shed a few pounds off my race weight from last year to reduce the impact forces that running has on my bones and joints. It's obviously a fine line to walk because there is such thing as being too lean and losing power in the muscles which especially affects cycling performance. Additionally, being too lean can fry your adrenal system among other things and with such a long season I've got to be especially mindful of not falling over that cliff. I'm not going to get too concerned with it for Ironman Texas where the flat course rewards those with power, but I will geek out a bit going into Ironman Wisconsin to ensure I'm carrying as little excess weight up those hills as possible.
Recovery
This will be my biggest focal point in 2014. Recovery is obviously critically important pre- and post-Ironman; but with 2 (potentially 3, fingers crossed) Iron-distance races within 5 months it will take heightened awareness and discipline to follow my own advice. Luckily I have a coach whom I trust and has been down this road many times. While it's great to have someone pushing you harder to achieve more from your body, in this case, I'll be looking to him to perform the more important role of seeing through my bullshit and pulling back the reins when needed.
Support Network
One of the things I've learned in this sport and in life in general is that if you want to be successful you have to build relationships and surround yourself with successful people that have a vested interest in seeing you succeed. Family, friends, work colleagues, training partners, medical professionals, coaches and sponsors are part of my "team" that will play an important role to help me meet my goals.
Slowing down with age is, of course, inevitable but I'm not willing to accept it yet - bring on 2014 and the big 4-0!
He better be a hell of a coach. The bullshit force is strong in the Hansen jedi! Just kidding. Great goals and having the cajones to write them down. Best of luck, Lar! Happy holidays to the Hansen's from the Koehrn's!!
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