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• 2007 Season Plan

2007 Season Plan

Here we go again.  Are you ready?    2006 is drawing to an end and planning for 2007 is nearly complete.  I am beginning to catch my breath from a physically and mentally challenging year.  I am extremely pleased with the way things turned out this year.  I believe our team has found a wonderful new home base that is well suited to our needs, and it will serve our growth and development for years to come.

The following information on next years season has been compiled after gathering feedback from team meetings and after putting many hours of thought into what would best motivate our athletes to continue striving for improvement and enjoyment.

It is exciting as well as challenging to look at a whole year and attempt to plan and schedule it so that the training and the events are vital, and pertinent to a large group of people.  I am very enthusiastic about our 2007.

I believe that splitting the competitive season into two parts is still the best thing to do for our group.  Unlike past years when we have put a lot of time and energy into preparing for a full Ironman this year our team will not have an Ironman as a focus event.  Instead, we will have a Half-Ironman (70.3) focus and an Olympic distance focus.

2007 will be the year where we focus on Worlds.  I understand that competing in a world championship race is not a goal or concern of everyone on the team, nevertheless these lofty goals can sometimes carry and motivate all athletes to achieve great things.  The journey to qualifying is what is going to be the main theme. 

The 70.3 World Championships will be in Clearmont, Florida in November and the Olympic Distance World Championships will be in Hamburg, Germany in August.  Our team will compete at three 70.3 races in hopes of qualifying athletes.  The only way to qualify for the Olympic distance worlds is to compete at the nationals in Oregon this coming June.

The splitting of the team will allow me to "wrap my arms around" the whole group since there is a great deal of cross over training between the two distances.  Speed is necessary for the Olympic, and it also aids a great deal in 70.3 development.  By changing the training mixture slightly at workouts we will all be able to get improvement while still training in the structure and comfort of the team environment.

The environment of our team, in my opinion is the power that we all like "tapping" into for motivation and validation.  It is the coming together of athletes that continues to push me and others forward.

As always, a major focal point in 2007 will be to keep the spirit of the team alive and thriving. This will be accomplished through the integrity of our day to day training sessions and our frequent intramural events.  As I recall all the events and happenings of 2006, I am amazed and thankful for all the energy and enthusiasm our athletes have demonstrated time and again. I hope the team continues to be a source of strength and comfort to you as it is to me.

You will need to set aside some time to go through this document since it is full of detail.  This is my road map for the upcoming year.  I will use this to direct the team towards these goals.  If you keep it handy, you will always known the where we are going.

2007 Team Sheeper
Triathlon Seasonal Plan

Mission
Build an environment that is nurturing, progressive, challenging, fun and beneficial for all levels of endurance athletes.
 
Goal
Use a team model to increase each individual's enjoyment and personal efficiency in the sport of triathlon

Objectives
-daily group training sessions
-monthly team focused training plan
-ten phases of a seasonal plan
-team focused competitive events
-foster team growth through entry level athletes
-foster team growth through competitive level athletes
-personalized technical/biomechanical attention for competitive-minded athletes (with assistance from Marc Evans)
-individual metabolic assessments (provided by Endurance Performance Center)

70.3-Half Ironman Focus
Highlights
70.3/Half-Ironman

1. Triathlete of the Year Party-January
2. Ultimate Run-January
3. Hour Swim-January
4. SF Half Marathon-February
5. Solvang Tour-February
6. Epic Ride-March
7. Oceanside 70.3-March
8. Wildflower-May
9. Wine Tour-May
10. Baja 70.3-June
11. Vineman 70.3-July
12. Fearsome Tri-Sept
13. Sierra Tour-Sept
14. San Jose Rock and Roll Half Marathon-October
15. Worlds 70.3-November




Seasonal Phases
70.3-2006-2007
Goal-Qualify and compete in 70.3 World Championships-Nov. 2007
Phases
1. Personal Focus/Run Improvement-(Oct/Dec '06)- 9 weeks
2. Strength (Dec/Jan/Feb)-8 weeks
3. Base/Foundation (Jan/Feb/Mar)-10 weeks
4. Pre Competitive (Mar/April)-6 weeks
5. Competitive (May/June/July)-10 weeks
6. Peak (July)-3 weeks
7. Late season Break (Aug)-1-3 weeks
8. Championship Build (Sep/Oct/Nov)-14 weeks
9. Break (Nov)-2-3 weeks
10. Maintenance/Assessment (Nov/Dec)-6 weeks

Annual 52 Week
Training Phases and Racing Events
Long/70.3 Schedule

Week Date Event/Training Phase
1 Jan 6/7 Strength
2 Jan 13/14 Strength
3 Jan 20/21 Ultimate Run
4 Jan 27/28 Base
5 Feb 3/4 SF Half Marathon
6 Feb 10/11 Base
7 Feb 17/18 Base Camp-3 days Solvang
8 Feb 24/25 Base
9 Mar 3 /4 Base
10 Mar 10/11 Epic Ride
11 Mar 17/18 Base
12 Mar 24/25 Pre Competitive
13 M/Ap 31/1 Oceanside 70.3
14 Apr 7/8 Pre Competitive
15 Apr 14/15 Pre-Competitive or Boston Marathon
16 Apr 21/22 Pre Competitive
17 Apr 28/29 Competitive Season
18 May 5/6 Wildflower 70.3
19 May 12/13 Competitive Phase
20 May 19/20 Competitive
21 May 26/27 3-day Wine Country Bike Tour
22 June 2/3 Competitive
23 June 9/10 Baja 70.3
24 June 16/17 Competitive
25 June  23/24 Competitive
26 June 30/1 Competitive
27 July 7/8 Peak
28 July 14/15 Peak
29 July 21/22 Vineman 70.3
30 July 28/29 Mid Season Break
31 Aug 4/5 Mid Season Break
32 Aug 11/12 Championship Build
33 Aug 18/19 Championship Build
34 Aug 25/26 Championship Build
35 Sep 1 /2 Fearsome Tri-Homegrown-5 hours
36 Sep 8/9 Big Kahuna 70.3
37 Sep 15/16 3 day Sierra Bike Tour
38 Sep 22/23 Championship Build
39 Sep 29/30 Championship Build
40 Oct 6/7 San Jose Rock and Roll Half Marathon
41 Oct 13/14 3 day Bike Tour-Santa Barbara
42 Oct 20/21 Championship Build
43 Oct 27/28 Peak
44 Nov 3 /4 Peak
45 Nov 10/11 World Champs-Florida 70.3
46 Nov 17/18 Break
47 Nov 24/25 Break
48 Dec 1 /2 Assessment/Maintenance
49 Dec 8/9 Donut Ride
50 Dec 15/16 X-Mas Run Relays
51 Dec 22/23 Assessment/Maintenance
52 Dec 29/30 Assessment/Maintenance



Olympic Distance Triathlon Focus
Highlights
Olympic 2007
1. Triathlete of the Year Party-January
2. Ultimate Run-January
3. Hour Swim-January
4. SF 5K Run-February
5. Solvang Bike Tour-February
6. Epic Ride-March
7. San Jose 10K-March
8. Wildflower Olympic Tri-May
9. South Bay/Uvas Tri-May
10. USAT Nationals or San Jose Tri
11. Speed Triathlon Camp-July
12. Folsom-August
13. World Championships-Germany-August
14. Sentinel Triathlon
15. Santa Barbara Tour-October
16. Treasure Island Sprint Tri-Nov


Seasonal Phases
Olympic
2006-2007

Goal- 1.  Qualify and compete in Age Group Nationals-June 2007
2. Compete competitively at local/regional events
3. Qualify and compete in World Championships-Germany Aug '07
Phases
1. Personal Focus/Run Improvement-(Oct/Nov)-9 weeks
2. Strength (Dec/Jan/Feb)-8 weeks
3. Base Foundation (Jan/Feb/Mar)-8 weeks
4. Pre Competitive (April)-4 weeks
5. Competitive (April/May)-10 weeks
6. Peak (June)-2 weeks
7. Mid Season Break (July)-1-3 weeks
8. Championship Build (July/Aug/Sept)-5-12weeks
9. Break (October)-1-3 weeks
10. Maintenance/Assessment (Nov/Dec)- weeks




Annual 52 Week
Training Phases and Racing Events

Olympic Schedule

Week Date Event/Training Phase
1 Jan 6/7 Strength
2 Jan 13/14 Strength
3 Jan 20/21 Ultimate Run
4 Jan 27/28 Base
5 Feb 3/4 SF 5K Race
6 Feb 10/11 Base
7 Feb 17/18 Base Camp-3 days Solvang
8 Feb 24/25 Base
9 Mar 3 /4 Base
10 Mar 10/11 Epic Ride
11 Mar 17/18 Base
12 Mar 24/25 San Jose 10K Run Race
13 M/Ap 31/1 Pre Competitive
14 Apr 7/8 Pre Competitive
15 Apr 14/15 Pre-Competitive
16 Apr 21/22 Santa Cruz 10K Run Race
17 Apr 28/29 Competitive Season
18 May 5/6 Wildflower Olympic
19 May 12/13 Competitive
20 May 19/20 South Bay/Uvas Triathlon
21 May 26/27 Competitive
22 June 2/3 Competitive
23 June 9/10 Competitive
24 June 16/17 Competitive
25 June  23/24 San Jose Triathlon
26 June 30/1 USAT National-Portland, Oregon
27 July 7/8 Mid Season Break
28 July 14/15 Mid Season Break
29 July 21/22 Championship Build
30 July 28/29 Speed Camp-Berkeley
31 Aug 4/5 Championship Build
32 Aug 11/12 Folsom Triathlon
33 Aug 18/19 Championship Build or Peak
34 Aug 25/26 Triathlon World Championships-Germany
35 Sep 1 /2 Fearsome Tri-Homegrown-5 hours
36 Sep 8/9 Pacific Grove Triathlon
37 Sep 15/16 Championship Build
38 Sep 22/23 Peak
39 Sep 29/30 Sentinel Triathlon
40 Oct 6/7 Break
41 Oct 13/14 3 day Bike Tour-Santa Barbara
42 Oct 20/21 Maintenance
43 Oct 27/28 Maintenance
44 Nov 3 /4 Treasure Island Sprint Tri
45 Nov 10/11 Break
46 Nov 17/18 Break
47 Nov 24/25 Assessment/Maintenance
48 Dec 1 /2 Assessment/Strength
49 Dec 8/9 Donut Ride
50 Dec 15/16 X-Mas Run Relays
51 Dec 22/23 Assessment/Strength
52 Dec 29/30 Assessment/Strength

2007 Camps
1. Summer Triathlon Speed Camp-Berkeley

2007 Tours
1. Winter Base Cycling Tour-3-day Solvang
2. Spring-3-day Wine Country with 2 day option
3. Fall-3-day Sierra Tour through Yosemite and Tioga Pass
4. Fall-3-day Santa Barbara or Northern California with 2 day option


2007 Fearsome Foursome
1. Ultimate Run-20+ mile trail run-January
2. February Fitness-50K yards in February
3. Epic Bike Ride-110 miles/10K feet climbing-March
4. Fearsome Tri-4+ hours-September

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