Make 2012 Your Year of Health

What does 2012 have in store for you?  If you're like most of us, you hope for better than before.  Do your improvement goals include the thing we all admit is the minimum for us -- our health?  Achieving improved health and fitness requires a plan.  If you're serious about obtaining health and fitness goals, begin your plan day one of 2012. 

2012 holds a couple of monumental events. It's an election year and this summer we'll witness the Games of the XXX Olympiad; games where the sport of women's boxing will be included in the Olympic program for the first time since they were here in St. Louis in 1904.  The sport of triathlon will be seen for just the fourth time in Olympic history.  And St. Louis is home to one of the teammates from the 2008 team (and hopeful for this year's team, just won't know until May), Sarah Haskins.  To find out how an Olympic level athlete plans her year, I interviewed Parkway South graduate, Olympic and ITU Triathlete, Sarah Haskins. Here's what Sarah had to say...

How do you plan for the triathlon season?

After every season, I take a mental and physical break before I think about the next season. In December or early January, I set a tentative schedule but always realize that it will not be set in stone.  I have learned that circumstances and situations arise where I have to change my schedule that I set up earlier in the year.  (For example, Sarah's recent World Cup win in Monterrey, Mexico wasn't a planned race for her.  Originally, she had the Yokohama WCS race scheduled, but with the postponement of the race due to the unfortunate tragedy, Sarah sought out another early season ITU race and landed in Mexico.)

When looking at the race year, I first figure out what are my "A" races and then set up my racing schedule around the top race priorities.  I try to limit travel as much as possible and plan in at least two mini breaks each season.

Do you set performance goals, and if so, how do you decide on them?

Definitely.  Every year, I set training and performance goals.  In order to achieve those performance goals, I first think about how I am going to improve to get those goals. Behind all performance goals are concrete training goals I strive for each day.  For example, my performance goal is to win the 2012 Hy-Vee Triathlon.  In order to achieve this goal,  I need to work on improving my cycling time trial technical skills and power and also improve my run speed.

What do you have planned for this year?

My main focus is the 2012 Olympic Trials in San Diego, CA.  The race is May 13th and prior to that race, I will be planning on racing three or four races Florida in order to limit my travel and gear up for the race in May.  I will be living and training in Florida this winter, so racing in Florida will allow me to recover quickly from the races because I will only have to drive to them! I do not have anything set in stone after May, but I do wish to defend my 2009 and 2011 Race to the Toyota Cup Title and win the Hy-Vee triathlon.

How do you prioritize a race?

I first think about which races I am passionate and hungry about.  There are so many races now, it's easy to over race.  It is important for athletes to know their racing limit so that they can have successful races and not risk getting injured, sick or suffer from poor performances.

What tips could you offer a newbie for planning/training in the off-season to make sure he/she is ready for a spring or early summer race?

I would spend a couple months in the off season working on your weakness of the three sports.  Swimming is a great sport to work on in the winter, with shorter daylight hours and colder days.  I would suggest joining a master's group for a couple of months to swim with others and have a coach be able to analyze your stroke and give you specific drills. Joining a spin class or using a Computrainer are great tools to keep bike fitness up in the winter.  The off- season is a great time to enjoy runs and try running without a watch and just focus on the joy and feel of running; not worrying about a specific pace.  The off-season is important to keep moving the body while exercising, but also to keep the intensity down. February is always a good time to start ramping up the mileage and intensity to start preparing for the racing season.  

What one thing would you say is most helpful for staying on track during the cold months?

I would suggest getting together with others for group cycling sessions.  Riding inside can be tough, but if you get others working out in a basement with a movie or music, it can be fun!  Remember your goals for next season and remind yourself how much better it feels once you finish that workout!