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As winter rolls on… and on and on and on it can sometimes be very hard to stay motivated and focused on your goal. A goal that probably seems very far off and also too big for you to handle.
Two very important things must be implemented into your training:
- Small steps.
The world was not created in a one day and Mark Allen didn’t stand up from his fried chicken and Budweiser dinner and go win the Ironman.
You must have many achievable challenging training objectives that lead you closer and closer to you ultimate goal.
- Always keep the big picture in sight.
It’s February. You’re training for Ironman Florida. Don’t freak out and have a mental breakdown when there’s a snow storm and your local masters swim class is canceled. You’ll make it. Always think ‘big picture’.
By now you have already made or are in the process of making your plan of attack for the 07 racing season. One huge thing to consider: Change. Unless you won the Tour of Spain or Ironman Hawaii last year, there are changes to be made in your preparation. Even if you did accomplish or exceed your goals in 2006, there is still room for change and improvement. Do you think Lance Armstrong won the Tour every year by doing the exact same preparation? No.
You change. You’re older, wiser and fitter now. Your competition may change, your age group, or Max the cycling God may be at your A race this year. Goals may change. New race, new course, new preparation. The reason why the best are the best is because they can adapt to any new environment or situation better than anyone else.
Below is an article that I wrote on winter training. It may help start some ideas on how to think about, approach, and execute your winter training plan.
All Four Sports
So now you’re committed. You’ve signed up for the BIG race. Whether it’s your first triathlon or you’re trying to break your PR from last year at Lake Placid, the time is now to start laying down the foundation. So what is your foundation? What does that mean for you? Building on my last article, “Laying it Down in the Snow”, let’s take a closer look at this subject.
When most of us think of “base” fitness we think of lots o’ miles at an easy pace. And to a certain extent those thoughts are correct. We all need a certain level of general fitness and strength to finish a triathlon. Depending on your race distance, the amount and level of this “base” fitness will vary. To make things simple let’s say that you’re at the beginning of your training (base training). Whatever the distance, your training during this base training period is intended to provide you with the skills to finish the race. In other words, to survive. Then you can work on surviving well, and then move on to your “goal” time or beating whomever.
There are a few basic skills to work on during your base phase. The obvious one is cardiovascular endurance. This is done with long workouts at a low to moderate level. The other one is technique. This is probably the most over looked aspect of the sport, especially when it comes to the bike and run.
First cardiovascular endurance: This can pose a problem when winter is all around us. Daylight and the cold can keep us inside. The first step is to try and find a good balance of training indoors, outdoors and cross training. Do this to keep yourself training consistently throughout your whole base period. Depending on your performance goals for the coming season, the amount and length of your workouts will vary. Also understand that endurance is cumulative. In other words, that 45’ spin on the trainer by itself is not worth much. But when you do it 5+ times per week, weeks on end, it can be priceless. Add in some specific workouts for your distance. Put in some effort to overcome your weaknesses and you’re on your way to a personal record.
On to technique:
Ever watch a bike race on TV? Ever notice that the domestiques (the workers) ride themselves into the ground harder than you have ever seen or heard of and then, after a few moments, they seem to be pedaling easily and fluidly despite their slower speed and lactic acid levels that would kill any normal human being? You’re seeing efficiency at its greatest. Good technique and efficiency will allow you to put all your energy into forward motion and even help you recover faster during a race. Yes, during the race. That one minute in transition or the long down hill on the bike leg. A high level of efficiency will not only make you faster outright but will conserve energy in the early parts of the race so that you will have it at the end, when you need it most. Imagine this. You’re in a swimming race. You blast out of the gate, you’re winning and holding your lead. As the rest of the competition starts to sprint for the finish line they begin to close in on you. You are a strong swimmer, stronger than all the rest, but as your muscles burn and lungs scream you slow a bit, but not that much. You’re going to win! But then your technique starts to falter. You start slapping your arms around in desperation. You slow even more despite working even harder. You lose. Caught on the line by the charging field. This is an extreme example but a very real one. If your technique and efficiency were better, you would have won. Not only must you have sound technique but you must also be able to use it when the going gets tough and then know how to use it to your advantage. Sparing precious energy or breaking the sound barrier. But that’s another article. You may in fact be a very strong runner but are unable to use that skill because your technique on the bike and swim is sub par. Having a high level of efficiency becomes more and more crucial as your race gets longer.
This is what makes triathlon such a difficult and satisfying sport. While the cyclist or swimmer needs to be a totally “complete” cyclist or swimmer the triathlete may not need to be as complete at one particular sport, but to be as efficient as possible at all 4 sports. Yes four: swimming, cycling, running and triathlon.