Triathlon Training Tenets

Leroy Jethro Gibbs has rules. Robin Lefler has laws.  And if you get those references without Google, then good for you.  As I head into taper, I have been reflecting back on what I've learned this season and through the Ironman Certified Coach course (which I Beta-tested and liked earlier in the year).  Below are a few of my own rules (more like suggestions) to think about during training and planning.   

1.  Fit training into life, not life into training. 

This is my golden rule of training for recreational athletes.  For most participants, endurance sports are a hobby.  We do not make our living through these sports.  There are exceptions.  My wife does make a living as a race director.  Others may have coaching businesses built on endurance activities.  However, 99% of those participating in running, cycling, or triathlon events are not doing it as an exclusive means of income.  I have seen too many athletes forget about life.  They put vacations on hold or call out from work just to make sure they follow "the plan".  In extreme circumstances livelihoods including family or career can take a huge hit from participation in sports.  For some, this may be ok.  But for many, trying to fit into the mold is not healthy.  All to often athletes mimic what they see on social media or in sport clubs.  Their friends or teammates talk about training volume or what they are doing, leaving others to feel as though they are not training adequately.  This is bollocks. Training is individual and just because friend A quit his or her job or took a week vacation during peak phase to hammer out countless hours of altitude training does not mean you have to follow suit.

Fit your goals and training into your life.  Break down your available time, accounting for must-dos (eat, sleep, work), need-to-dos (family time, yard work, cleaning), and want-to-dos (vacation, hockey tickets, recreation, socializing).  After you have done your accounting, then review how much time you have left for training.  Then adjust your goals accordingly.  If you only have 5 hours per week after accounting for only must-dos, you probably should reassess your goal of doing an Ultraman.  

2.  Don't do your long bike the day after your long run.  

I have broken this twice during this training macrocycle for IM Maryland.  And each time, I regretted it.  Of the three sports, running is the most destructive to your body.  Barring a crash or unfortunate run-in with marine life, cycling and swimming do not tear your body apart.  The forces from impact while running are greater and require greater recovery for muscles and joints.  After a long run of, say, 20 miles, your muscle fibers suffer from numerous micro tears and your joints (specifically the knees and ankles) are stressed from absorbing the impact of your bodyweight. Easy spinning for recovery is one thing but attempting to tackle a 70+ mile ride will usually not yield good results.  The cumulative fatigue and the body's ability to perform are significantly diminished.  Plus, you run after you bike in triathlon. The last thing you always do before enjoying that recovery beer is run.  So make your schedule reflect this. If you must set it up with the long run first (due to rule 1), make it rare occasions.  I suggest adjusting your goals for the bike. Whether it is reducing the distance, taking larger rest intervals or changing course from a demanding hill section to a flat smooth trail, something should be adjusted to account for your body's struggles.  

The result of not adjusting may be physical (i.e. injury or exess stress) but it can also be mental.  Because performance may be compromised, you may not be able to achieve anticipated power, may have a HR way out of the anticipated zone, or may just feel miserable.  The mental toll that this produces can also be quite hurtful.  The planning solution is usually to gap the long run at least one day extra in between.  You can add a recovery day or an active recovery day (I.e. Swimming) between the endurance sessions.  This will give your legs some time to recover before the long ride. 

3. If you aren't feeling it, you aren't feeling it.  

If you forgive the rhetorical tautology, this means adjust your mind to your body.  Sometimes your body does not cooperate with your training plan or with your mind.  How many people have gone out on a training run, ride, or swim and a quarter of the way through you feel miserable?  I can bet everyone has experienced this and more frequently than one might admit.  If you feel something is off, stop and think before doing anything else.  If it feels like sickness or injury, you may need to be very cautious about continuing.  However, if it isn't injury and is just fatigue or soreness from training, you may just need to readdress your goals.  You can analyze why this happened after the fact with your coach (or self) but in the moment, readjust your mind and your goals.  Again, listen to your body and make sure you assess for injury.  Otherwise, maybe pulling back your intensity or increasing your rest intervals will help.  Extra fuel or adjustment of your fueling plan might be needed.  Everyone has bad workouts.  Sometimes it isn't even your fault (weather, emergency situation the day before, traveling for work, etc).  If you chronically aren't feeling it, there may be underlying issues and a coach (or thorough examination of you training history for the week or month) can help figure out why you never feel it.  Things may have to be adjusted.  If it isn't chronic, don't be afraid to chalk it up to a bad day and move on.

4. You aren't Andy Potts (or Rinny Carfrae [or insert favorite pro])

I'm not Andy.  I am not and never will be a member of any Olympic swimming team.  I do not swim a sub-50 IM and I cannot run a sub-2:50 marathon at Kona.  I probably will never even compete in Kona.  So therefore me <> Andy.  Chances are you aren't Andy Potts, unless your name just happens to be Andrew Potts also.  That being said, you can't expect to train and do everything like your favorite idol.  Their gear, plans, or sessions may not work for you.   Granted, they do offer a lot of advice through social media or magazine interviews and it use be foolish to dismiss it all.  But always frame it in terms of you.  I have taken a few workouts and tips from pros.  I've also thrown lots of that info out the door.  I use the AP Pro from Nathan for my bike hydration.  Why? Because if it is good enough for Andy it is good enough for me.  But this also was after trying other systems and doing my research.  I have also grown to like Rinny's hour long treadmill hill workout.  It fits well in certain parts of my plan.  So I stole that as well.  But I am certainly not going to go out there and mimic Andy's Tuesday 6500 yard swim workout that includes nearly 1000 yards of butterfly.  Seriously, who uses butterfly in a triathlon? Sorry swimmer friends.  That workout just doesn't work for me.  

This also applies to nutrition.  What the ads promote or what the professionals use may not (and more often will not) work for Joe or Jane Athlete.  Nutrition, and more specifically fueling, is one of the most personalized aspects of endurance sports.  Generic workouts and generic training plans in magazines often basically work even if they aren't ideal or maximized but a generic nutrition/fueling plan can spell disaster.  Make sure this doesn't become a habit of following the pros unless you are confident it works for you and meets your needs.  Getting the right fueling plan can sometimes take months or years of work.  Sure, try that new bar that Andy is promoting or the new flavor of Bonk Breakers that have Rinny on the box.  Just don't try it on race day and be prepared to strike it off of the list if it doesn't work for you.  

5.  Don't forget to have fun

If you are like me, then you hate training.  I love racing.  During long periods of training, I have to remember this is a hobby.  Hobbies should be fun.  When your hobby becomes like work, then it is no longer a hobby.  I have always used this for my volunteer activities.  When I stop enjoying it, it's time to stop or refocus.  Training needs to be fun also.  This isn't to say that training should be easy but it should not cause the same stress or anxiety as your school or work.  Joining a team or finding a training partner can help put the fun in training.  It is nice to have others suffer with you.  Empathy is a trait that allows others to relate to your emotions.  It is hard for non-endurance athletes to understand or relate to the emotions of the triathlete.  

Sometimes you just need to have fun.  So in place of that extra workout for the week, maybe invite others to do a beach run and swim for fun.  Throw out the Garmin (or set it down gently in its case behind the protective glass), take off your shoes, and enjoy your swim with dolphins and rays. For those that don't live on the Gulf coast, maybe go hiking in the Appalachians or get out on your mountain bike for a spin.  Volunteering at local races is also a great way to get your spirit back.  The goal is to keep your mind on the fun and remember why you work so hard for something that you don't have to do.  

So there you have it.  My thoughts on training and suggestions to overcome. I offer this as I head into taper for what will be my last Ironman.  I will officially retire from the 140.6 distance after my October race.