Training Tips

from Sprints to Ironman

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'Its easy to train hard. Its hard to train smart'

The trick is WHAT IS SMART?

Sadly as Triathletes we don't always manage to get this right and end up getting ill and injured by training like mad people - and still don't get any faster!

On this page I'll go over a few things to think about as you put your individual training plans together.

These ideas use ideas from lots of other people (who are much cleverer than me - and faster) - particularly
Paul Anderson, who works most of the hour of the day AND still manages to go incredibly fast - NOW THAT IS SMART; and Lucy who is getting a bit quick as well.

Goal Setting.
Goals are good - if used correctly. Make them achievable, make them fun.

They should cover all sorts of things. We have tried to list some possibilities below - think of some extras that apply to you:

They can run on all sorts of levels.
--------- The races I want to do next year. This is a big one.
--------- Little ones like - 'I would like to get my swimming time too ....', or my time for the 4 mile loop.
--------- OR 'this week I would like to........'
--------- big ones like, 'I would like to keep up with Roy on the hill reps' - this is an unachievable goal though!

Think about them and chat about them.

The following thoughts are set to help with Ironman training, but can be applied to all racing They are effectively a SWAT analysis - great advice from Paul.

1) Think of someone you can trust and who you can rely on to be absolutely honest with you.

2) Think of someone who can be objective about your physical abilities.

3) Make for lists. You have to be absolutely honets with yourself
a) your Triathlon Strengths, include things like tolerence of volumem motivation to train in the mornings / evenings, in the rain - anything you can think of.
b) your weaknesses.
c) resources available to you - include time, equipment, people
d) 'Statements of the Obvious'

Discuss this with people who have done the races / talk to coaches - honesty is important so don't be offended during a talk.
Build up a strategy which looks at all these and comes up with a series of goals on all the different levels.

Swimming Training

Swimming is what most triathletes do WORST! It doesn't respect size, strength, fitness or bloody mindedness. IT respects technique.

What is good technique?
Watch a good swimmer - what do you see. IT looks easy. Why?
Flat Body position. Keep your head down, push your chest into the water - this should cause your legs to rise.

Long Stroke. Generally the better swimmers go further for each stroke. Count the number of strokes you do per length, assume with a push the pool is 23m. 23 = 1m per stroke. 23 is good, under 20 is very good, around 30 and your efficiency is poor.

Cycle Training

Think Lance thoughts! There are 2 main errors that Triathletes have when cycling.
Legs go up and down! Wrong. Cycle in circles. A smooth power deliverly is essential.

Cavemen / Cavewomen. There is nothing a Triathlete likes better than to heave a big gear!!! Bad idea. Big gears leave the legs full of lactate (cycling uses 2x the muscle mass as running), and make life hard during the run. Keep the legs spinning when going fast, 80+. Lance spins at 100+ during a time trail.

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