Train Smarter. Not Harder, Not Longer
You're a triathlete. It's a given that you work hard. Consistent training--week to week, month to month, and year to year--is the foundation of your training. But it doesn't mean that simply training for more hours will make you more fit or faster. It might do the opposite. And, worse, it might make the sport not so fun! One solution is to train smarter, not harder! Make your workouts more effective, and avoid injury and illness.
Analyze Everything!
While sometimes we all "just go for a run," one of the things I love about training and racing is analyzing everything about my performance. This is fun for me! Run splits, bike power in watts, and strokes per lap in the pool. Of course heart rate, but that's one of the crudest measures. I like trying new workout blocks, and seeing how my body responds after a few weeks. Tracking progress (or lack thereof) from year to year fascinates me.
On this blog I'll share some tips that I've learned. Different ways of analyzing a workout, and things to track over time. My goal is to help you analyze your training to whatever level you'd like. It's a good way to reconsider what you're doing, and how you can better use your time and energy to meet your racing goals.
Of Course Training is an Art
Science has had a hard time quantifying just what makes a great training plan. We have some basic ideas, but debate runs strong in the sports physiology world. We do know some key metrics to track, though. They can help you learn what your body is doing, and how to adjust your workouts to meet your goals. The things I'll focus on here:
- Bike power in watts
- Running pace
- Swim technique
- Heart rate
- Nutrition
- Recovery
- Training logs
- Training plans
- Setting goals
- Mental conditioning
Teaching You to Coach Yourself
I don't have a decade-long triathlon resume, and I'm not a top triathlete. But what I am really, really good at is teaching myself new skills. I've taught myself to speak foreign languages, to build wooden boats, to restore rivers to their natural condition, and to race triathlons. Not by reinventing each wheel--but by tracking down the best resources, analyzing what works and what doesn't, and applying it my own situation through trial and error.
You can do the same!
I won't be offering anything revolutionary, or revealing any top secrets. Rather, I'll point you to the best resources that I've found, and try to distill out the best tips that have worked for me and people I train with. If you're like me, you'll love this process of learning a new skill!
Isn't Coaching Myself as Silly as Being My Own Attorney?
Well...not really.... Although there can be serious consequences to poor training habits--like illness, injury and overtraining--we do this for fun! Making mistakes and learning from them is part of the fun!
Sure, it'd be great to have a full time coach. But we all prioritize our finances, and often hiring a coach falls way down the list of discretionary spending. Besides--that joy of teaching yourself can bring a satisfaction that's hard to match. In fact, it can be a goal in and of itself--and just as rewarding as meeting your goal run splits!
brian, many times I do my running on a treadmill. What kind of interval training do you suggest for this?
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I run intervals on the treadmill similar to how I do them outside. I focus on 1 to 2 mile work intervals at a 5k to 10k pace, with 2-3 minutes of rest in between. My first interval sessions of the season start with 3 miles total, and build to 6 or 7 total. If training for a shorter race, stick to the 1 mile intervals to build speed. For a 70.3 race, lean toward the 2 mile intervals to strengthen your ability to hold a tempo pace during the 13 mile run.
Consider a few differences between running on treadmills and "free-ranging":
1. Your pace on the treadmill will be faster than on a track. Adjust the slope to 0.5% to 1% to compensate.
2. You can subconsciously learn to "cheat" the treadmill--it involves more of just lifting your legs than actually driving off of your rear leg.
3. A treadmill is a great way of working in hill intervals--you can find 3% to 8% grades with the touch of a button.
4. Because a treadmill provides such a controlled environment, it's easy to gauge fitness changes over time.
5. Mentally, I find it easier on the treadmill to hold a really hard pace to the end. Which is great for building strength. The flip side for me is that outdoors intervals really help build the mental focus needed to run strong at the end of the race.
Brian
Posted by: Ann Guillen | March 15, 2009 at 10:42 PM