Pre-Preperation Stages for Training for the Olympics

I was having a conversation with Pan yesterday, and she we started to talk a little bit about how you would even go about starting to train for the Olympics. And I told her, 'severe mental preperation.' At least in my case. Now I know that IM China is only 5 weeks away and I should be focusing on that, which I certainly am; but, I think the pre-stages of mental preperation will be beneficial to the mental preparation needed for IM China anyway.

So, since my workout today was altered due to the fact that I am still recovering from being overtired/a bit sick lately (from the awesomeness of not having certain tools at the office to complete all of my work during work time), I decided to spend some time coming up with a document to initiate the very beginnings of training for an event which won't occur for 2 years, at the soonest (I think 6 years is more appropriate for my goal, but you never know).

So I thought I would share this information with you. Mostly, it is the times of the fastest and slowest female and male Olympic triathletes (I hate saying that because since the adjective 'Olympic' can also refer to a distance race, so it can be a bit confusing) from this past year at Beijing, broken down into the 3 disciplines, and pace, in kph and mph. But some of you may be interested in having a look. So, if you are, enjoy :)



OLYMPIC PRE-PREPARATION

Nutrition


Motivation



Swim (1.5K)

Beijing 2008 Olympics:

First woman (Bennett (USA), overall 4th) = 19:49; pace of 79.2sec/100m or 39.6/50m…freeeaaakkkk.
Last woman (Dimaki, Nteniz Marina (GR), overall 47th) = 21:36; pace of 86.4sec/100m or 43.2sec/100m

First man (Reed, Shane (NZL), overall 34th) = 18:00; pace of 72sec/100m or 36sec/50m. hahaha. (Men in top 5 were between 18:08 and 18:23, 73.3ish/100m)
Last man (Gluschenko, Andriy (UKR), 54th) = 18:59; pace of 75.9sec/100m or 37.9sec/50m

Personal:

In swimming pool with minimal distractions, pulling: (probably about 54sec/50m)

In swimming pool with minimal distractions, free:

Estimated open water, no mass start, wetsuit:

Taking average of IM time and figuring out pace of 1.5K:

Goals:

Start gradual! Within next 10 swim workouts, try to lower average 50m by 1 second. Do this with endurance training, but also speed training. If average is 54sec/50m, do 50m sprints trying to hit 47-48sec consistently for 10laps starting, then build up to 15 laps, then to 20 laps.

Without having knowledge of current condition exactly, goal for end of July is to be able to do 15-20 50m sprints in 45sec or under with rest until HR gets under 140, or 15 seconds, whichever comes first.


T1

Beijing 2008 Olympics:

First woman = 25sec; many woman hit 28sec, which was 3rd best

First man = same as woman; many men hit 26sec, which was 2nd best


Bike (40K)

Beijing 2008 Olympics:

First woman (Spirig, Nicola (SUI), 6th overall) = 1:03:54; pace = 1:35.85/km (2:36/mi), or 37.56km/hr (23.3mph)
Last woman (Mensink, Lisa (NED), 45th overall (last to finish)) = 1:07:44; pace = 1:41.6/km (2:43/mi), or 35.43km/hr (22mph)

First man (Zeebroek, Axel (BEL), 13th overall) = 57:48; pace = 1:26.7/km (2:20/mi), or 41.5km/h (25.7mph)
Last man (Reed, Shane (NZL)) = 59:19; pace = 1:29/km (2:24/mi), or 40.45km/h (25mph)

Personal:

T2

Beijing 2008 Olympics:

First women = 28sec (1st) – 29sec (4th)

First men = 26sec (1st), 27sec (3rd, many)

Personal:


Run (10K)

Beijing 2008 Olympics:

First woman (Snowsill, Emma (AUS), winner) = 33:17; pace = 3:19.7/km (5:23/mi), or 18kph (11.16mph)
Last woman (Rabie, Mari (R(epublic of)SA), 43rd overall) = 42:01; pace = 4:12.1/km (6:46/mi), or 14.3kph (8.86mph)

First man (Frodeno, Jan (GER), winner) = 30:46; pace = 3:04.6/km (4:57.6/mi), or 19.5kph (12.1mph)
Last man (Jenkins, Colin (CAN), 50th overall) = 38:39; pace = 3:52/km (6:15/mi), or 15.5kph (9.6mph)

Personal:

Map out a 10K course with bike, maybe near the Yacht club. I’m thinking now I probably can’t do much better than 7:10-7:30/mi. Make goals accordingly.


Overall

Beijing 2008 Olympics:

First woman (Snowsill, Emma (AUS)) = 1:58:27.66
Last woman (Mensick, Lisa (NED)) = 2:10:18.98

First man (Frodeno, Jan (GER)) = 1:48:53.28
Last man (Jenkins, Colin (CAN)) = 1:56:50.85



Gear


Strength


Research / Additional Information

It seems the run is the most determining factor in triathlon in the Olympics – for women, the top 7th athletes were in the top 10 to finish running, whereas within the top 7 finishers there was an athlete who finished 36th in the swim and 13th, 15th, 17th and 18th on the bike. For men, similar results can be observed, to an astounding degree: the top 12 male finishers finished the running portion as follows (respectively): 1, 2, 3, 4, 5, 6, 7, =9, 8, =9, 11, 12. Quite unbelievable, if you ask me. And yet, in the top 12, there is a 37th-place finish on the swim, and 36, 38, 43, 45, and 49 place finished on the bike. Something to keep in mind.