Practical Triathlon

AllTriathlon.com clients will notice some updates and new features now available on the AllTriathlon.com training log.  Some interface and navigation updates have been made and a new “Performance Dashboard” has been added which provides a useful snapshot of your training results on a weekly time-frame.

I hope to have a free version of the triathlon training log available as early as next week so check back soon to give it a try.

Visit AllTriathlon.com for a personal triathlon training plan and coaching.

“What is not started today is never finished tomorrow.”
- Von Goethe

Here’s a recent question asked by an athlete reviewing AllTriathlon.com coaching services.  It’s a common question that I receive and a good question to ask your prospective coach.

Question:

As you know there are many coaches and triathlon programs out there.  I did pay for one but I am not impressed after I reviewed it in detail.  Plus the guy will not reply to any emails…I have also reviewed some programs within the triathlon association. Some are OK but I am not impressed with some of the coaching credentials…I have reviewed your plans and I like what I see.  But what makes your program better than all the others?  Please do not be offended by that question? If I choose the 52 week program, will you create a program that leads up to [my event] and then beyond? I look forward to your response.  Again thanks for your help.

My response:

I appreciate your thorough questions. I don’t think that any coach has a “secret sauce” when it comes to the science behind endurance training. There are a lot of good trainers and coaches out there and I like to consider myself one of the many. As my athletes often give me feedback, they are commonly most satisfied with my personal and individual approach to their training. You won’t get a template training plan that I attempt to box you into. You’ll get a personal, fine-tuned plan and access to my expertise to help you stay on track. If you choose my coach supported option, I am committed to your training for the duration of the period purchased – meaning I’ll build your plan and modify or fine-tune it as often as you need me to. So even if your race dates, goals or preferences change you can just drop me an email and I’ll keep your training plan in line with whatever direction you need to go. In the case of a 52 week plan, even if you don’t know what your objectives may be for the last half of the year I’ll be there to guide you through any prospective goals and make sure that your training fits. You can also email me any training or racing questions as often as you need.

I hope this helps. Let me know if you have any other specific questions.

Visit AllTriathlon.com for a personal triathlon training plan and coaching.

“What is not started today is never finished tomorrow.”
- Von Goethe

Get a free triathlon gear bag with a coach supported triathlon training plan at AllTriathlon.com.  Spring is officially here and you still have plenty of time to get your training on track for some big goals this year.

Visit AllTriathlon.com for a personal triathlon training plan and coaching.

“What is not started today is never finished tomorrow.”
- Von Goethe

Nutrition is an Achilles heel for some endurance athletes.  A poor diet can impact performance through unnecessary weight gain, sub-optimal recovery and energy levels and a number of other negative physiological consequences.  Acquiring good nutritional habits can be a challenge but once established, the foundation is laid for optimal endurance sport performance.

I like to think of optimal nutrition as the cumulative result of good choices throughout a day, week and month.  To gain momentum in achieving the benefits of better nutrition, start by making one good nutritional choice each day.  The choice may be a “to eat” or “not to eat” decision.  This one decision will provide an opportunity to exercise discipline in your nutritional choices and will help to provide momentum or confidence in your will to make adjustments as needed.  Then progress down the continuum from one choice per day to all choices everyday.

Taking the first steps of commitment will be a challenge but as you gain momentum and confidence the cumulative benefit of good nutritional choices quickly translates into better workouts and better race performance.

>> Triathlon Training with AllTriathlon.com – Get started today!!

The 48 hours prior to an Ironman can make or break an opportunity to perform optimally on race day.  During this window of time, the list of details that need to be attended to is lengthy and can be stressful.  Minimizing this stress can help you wake up on race morning feeling rested, focused, confident and ready.  Allowing unnecessary stress to consume your energy and attention can lead to a drag on performance on race day.

Here are a few things to consider to minimize stress:

• Plan! Plan! Plan! – At least a week in advance have all of your travel, event check-in, and logistical details determined.  Write the plan down and account for every hour of your time for the final 48 hours before your race.  Have a written plan noting specifically what final workouts you will complete.  Plan all of your meals and consider avoiding public eating arrangements (race organizers don’t shoot me!) so that you can have greater control over the composition, timing and ambiance (eating pasta in the hotel recliner may be preferable to a busy restaurant) of your meals.  Plan everything and avoid deviating from your plan unless absolutely necessary.
• Travel to the event at least 2 to 3 days early. – The stress of traveling is taxing on the body.  Even if you’re resting on a flight or snoozing in the passenger seat, travel will sap some energy.  Get the travel day out of the way early, if possible, and then relax and recover for a day or two.  Local races, where little or no travel is required, can be great opportunities to perform exceptionally as this stress variable can be completely neutralized.
• Make equipment decisions and maintenance as early as possible. – Don’t wait until the week of your race to make any final adjustments to your bike setup.  Do as much as you can a week in advance to ensure that all of your equipment is in order and ready for race day.  Avoid putting yourself in the situation of shopping for accessories or making significant bike repairs in the final days prior to your race.
• Quiet time. – Schedule some naps, reading or other sedentary activities, especially inside of the 24 hour window, that will give you an opportunity to relax your body and mind.
• Don’t get excited when “Stuff” happens. – Don’t fret unexpected challenges that you may face in your travel, logistics and race prep in the days before your race.  Be patient and deal calmly with any challenges.  The triathlon community is a friendly and compassionate bunch.  Don’t be afraid to ask for help if you need it from your fellow triathletes.  Whether it’s a tire pump on race morning or some help with a repair, someone will be there to assist.
• Don’t doubt. – Doubting is a waste of mental energy.  Remind yourself of your preparedness and your commitment to succeed and flush all doubt away.
•  Appreciate what you’re doing. – Remind yourself of how fortunate you are to be prepared and capable of participating in such an exciting sport.  Race day will be challenging but you’re where you are because you will achieve something that will satisfy you deeply.  Be positive and appreciate your opportunity to race and compete.

>> Triathlon Training with AllTriathlon.com – Get started today!!

Jordan Rapp’s article on SlowTwitch.com (Less is Less: the Myth of More Recovery) reminded me of how important it is to quantitatively analyze your personal performance metrics and precisely train in a way that fits you, your goals and your life.

Triathlon training should precisely account for a myriad of variables including your genetics, ability, lifestyle, goals, family, etc.  Be careful not to jump from one training fad or philosophy to the next without carefully monitoring your performance data to find out what works for you personally.  Reaching a high level of precision in your training will take years of trial and error.  Unless you’re committing some egregious errors in your training, it’s likely only necessary to make small tweaks to your approach to see how your performance responds to “more or less” of any training approach.

Precision triathlon training requires a scientific approach.  Gather hard data in your training and racing and make sure that training or racing tweaks are isolated in a way that a positive, negative or neutral outcome can be identified as attributable to the change.

What works for one athlete may not work for another.  Be sure to do your due diligence in finding out what you personally need more or less of in your triathlon training.

>> Triathlon Training with AllTriathlon.com – Get started today!!

One common attribute that I’ve found in the most successful athletes that I coach is a sharp focus on the “big picture” when it comes to triathlon training and performance.  Big picture meaning the daily, weekly, monthly and even yearly training details are all precisely aimed at longer term development and goal achievement.  This is important for young promising elite athletes who may require years of development and it’s just as important for mature athletes who are seeking to find ways to dip into unlocked potential.

Don’t settle with setting goals for performance that only encompass a year’s worth of training.  Set 3 and 5 year goals and view your annual performance achievements as progress on the continuum toward your big picture goals.  This approach also encourages a pattern of consistency in training that discourages poor off-season training and/or nutrition habits.

Focus on the big picture with long-term goals and you’ll find more motivation and performance improvement in the short-term as well.

>> Triathlon Training with AllTriathlon.com – Get started today!!

Here’s a list of a few useful websites for triathletes:

• SlowTwitch.com
• TriFind.com
• Triathlon Race Pace Calculator
• Active.com
• Cycling Speed, Distance & Time Calculators
• Running Pace Predictor / Calculator
• SwimSmooth.com
• MapMyRide.com & MapMyRun.com
• BeginnerTriathlete.com
• TriFuel.com
• Calorie Burn Calculator (Training & Racing)
• Nutri-Facts.com
• Heart Rate Zone Calculator
• Competitor.com
• International Triathlon Union
• Ironman.com

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Triathlon Training with AllTriathlon.com – Get started today!!
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Thanks to Dave at Clean Bottle, I received some Clean Bottles to try and give away.

After using the bottle for a few weeks, here’s my take:

• It’s exactly what it’s billed as – a bottle that’s easy to keep clean.  The ability to remove the top and the bottom make it easy to hand wash or wash in the dishwasher.
• The bottle’s construction is sturdy and durable.  It’s not a cheap bottle with a novelty top and bottom.  The bottle matches or exceeds the quality of any of the best bottles that I’ve used in the past.
• It’s sexy.  I’m not sure if I’ve ever referred to a water bottle as sexy before…but if there is such a thing as a sexy water bottle, this is one.  It’s not just a very practical and functional water bottle, it has a high cool factor.

Water bottles can easily become a health hazard if not properly cared for.  Give the Clean Bottle a try if you want to simplify bottle hygiene.