Hello TR. I wanted to run my 3 year plan past you all and see what you think about my goal to qualify for Kona in 2022 (or possibly 2021).
Some quick background on myself, I have 15 years of marathon experience (3:14 PR and 1:27 HM PR @215lbs) and quite a big aerobic base there to launch off. I’ve always incorporated some speedwork in my running but mostly I just plodded along racking up miles. In 2014 I began dabbling in triathlon, with Ironman Wisconsin in 2016 as my first attempt at that distance. (12:05). Since then I’ve shed some weight (down to 192lbs or 87kg), gotten more experience on the bike, used TR to get my FTP W/kg up to 3.5 from around 2.9 this time last year. This year I have been competitive in the local triathlon scene in the 35-39AG (I turn 35 tomorrow), taking home some hardware in just about every local race I do, including a 4:47 on a very hilly HIM course. This last weekend I did Ironman Florida where I came in at 10:27, though I was suffering through a cold that really derailed me on the run as I was having issues breathing and GI issues I attribute to that nasty nasal drainage you get with a cold.
Anyways my plan for 2020 is to work on my speed at the Olympic level primarily. I have no plans of doing a full or even half IM and really want to put my effort there. I would like to come in the top-10 of my AG at USAT Nationals in August. To do that I figure I need to take 3-4min off my 10k time off the bike from 42min to 38min. Though that 42 I did a couple times this year was never during a taper and just part of some weekend racing. I also want to get my FTP up to around 3.8W/kg. That coupled with an actual tri bike (I have a frankensteined Caad10) should get me some bike speed. I am also committed to working with a swim masters group and possibly coach to work on my swim. Swimming is naturally my strength but I think there is a lot of room for improvement. My IM pace is around 1:40/100m and for an Oly I can usually hit around 1:35/100m. So I’m no slouch but I also train my swim maybe once every other week.
The plan in 2021 would be to do another IM distance race with the goal of creeping closer to KQ territory if not getting it with a great race. Then 2022 would be the year I go all out for the KQ with a race age of 38. Then that leaves me 2023 to give it another go in the 35-39 AG if 2022 doesn’t work out because I’d love to qualify in that division.
So what are your thoughts on the plan, and even some high level suggestions for how I achieve this? I think I have an idea of how I want to go about this, but I would love the community feedback.