More Things I've Learned in Triathlon

1. If you don't do it in Training, you won't do it in a Race

As a coach (at Comeragh Coaching ;-) ), this is a particular bug bear of mine! Its low hanging fruit for coaches to take someone new to the sport (triathlon/running whatever it may be) and stick them on a Zone 2 plan. You will see results initially and all will be great, "I'm training so easy but I'm still getting faster" And this is true, you will. For a while anyway. But you will stagnate. Where is the progression? Aerobic training has a huge place in endurance training (stating the obvious) but as part of a balanced approach with threshold and race pace efforts too. 

Even for those new to endurance sports, whilst you should start with base building aerobic work, you need to include race specific training as you get closer to you event, a diet of just Zone 2 will not give you the best preparation you need. If you can't hit those paces you want in training, you wont hit them in a race. And all the easy runs in the world wont change that.

2. Forget about your Flying Mounts.

The risk/reward is way too low. 

The Risk: Face-planting in-front of everyone invariably including the race photographer 

The Reward: Seconds Faster

Flying mounts should be banned in all the over 30 age categories.

3. New Cleats are Magic

Following on from point 2, triathlon is a sport where your cycling shoes see their fare share of running too. Put on some new cleats, its up there with fresh bed sheets!!

4. Fasted Workouts Work

In my opinion. For endurance sports, fasted runs play a part in your training. They need to be done at an aerobic effort level to utilize your fat stores as fuel, so they count as your aerobic running also, because they are supposed to be done at an easy aerobic level, they are also easy on the body so are good the day before or after your harder runs. The only time you're truly fasted is first thing in the morning, so for most us, that means before everyone else is up!! So your session is done, literally before breakfast. Making them a time efficient session too.

5. Bike for Show. Run for Dough

News Flash. Triathlons finish after the run. Not the bike. Its not so important where you are when you get off the bike, it matters when your finished your run.

Obviously its important to have a strong bike leg, its the longest leg of the race, you need to put the time into it and you need a good bike to contribute to a good race. But not to the detriment of your run. You need to bike within your limits, you can train hard to make that limit high, but you shouldn't exceed that limit.  

We've all been there, and its a commonly known fact, that someone who overtakes you on the bike has just insulted you and your family. Who's good name can only be avenged by a re-take!! But if you can overcome such slander, leave them go.

Get off the bike with your legs cooked and its a long way to finish.Whereas, you can fry those legs as much as you want on your run!!

This phrase always stuck with me. "When someone passes you, you'll either see them again later, or they're just faster, either way, leave them go".

For more nuggets like this.... drop us a line at Comeragh Coaching