The State of Triathlon Training - Special note to the Novice

Every now and then I get the itch to post something that is a little long winded and that I know some people won’t like.  So, I ask myself why even bother.  Inevitably the answer to that question, I believe, is that any insights I have will hopefully help some. 

When I first started researching training I poured over everything I could find to learn about the best way to do this or that.  In the end what you realize is that there are no clear cut answers.  Even if you go to a coach you aren’t like to get the “right answer.” 

Let me preface what I’m about to say about training by stating that I’m not a coach and have never been professionally coached.  I’ve been doing triathlons for less than 18 months.  I’m not super fast and haven’t raced in a full IM.  I just completed my first HIM and bonked from poor nutrition.

Currently I am about a 3:00 marathoner.

Currently, on average, I can pace a 56 mile ride at 23 mph

Currently, I swim my 100’s @ 1:23 ish.

So, not fast and not super slow.  I have made a lot of progress in my first year.  And, overall, I am pretty happy with where I am all things considered.  I’m learning all the time and hopefully I will continue to improve.  Onward and upward!

One of the most discussed topics on the boards, magazines and other articles I have read focuses on “how to train to get faster.”  Really, isn’t that the broad question that just about everyone from beginner to expert asks at one time or another – if not every day!

The questions to this topic come in many forms –

1)      How do I get faster?

2)      How much should I train?

3)      How many intervals should I do?

4)      Should I do periodization?

5)      Should I do more intervals?

6)      What % of XYZ should I run, bike and swim at?

7)      Volume vs. Intensity

8)      I am having problems with ABC.

9)      Etc, etc, etc.

My recent realization, and hopefully the realization of many coaches, is that there isn’t one answer that should be given to any of these questions.  The answers should be as varied and diverse as the athlete in question.  So, it really baffles me that people/coaches often answer these questions without knowing much about the person.  Or give blanket answers as if it applies to every one alike.

A classic example of this is the “should I do intervals to get faster” question?  And the answer that most people state is “yes, you should do xyz intervals for xyz length of time.  And you’ll notice yourself getting faster.”

Then there is the classic running debate, “Volume vs. Intensity.”  Where one half of the panel says do LSD at 70 miles per week.  And the other half says “you can get the same results doing 45 miles per week with more intensity.”

I AM HERE TO STATE THAT I BELIEVE IT IS ALL HOGWASH!

I am not saying that the above statements are wrong.  What I am saying is that you can’t give everyone the same advice.  You can’t download an 8, 12 or 20 week long program and expect it is good for you.  You shouldn’t go to a coach that doesn’t do a complete interview and assessment of you.  In hindsight, I believe that the “one plan fits all” approach and mentality is where we are at in this sport and it is ridiculous!

You have to look at every individual differently.  Someone just starting out in running that is severely overweight shouldn’t be on the same 8 week training program as someone that used to be a college track runner 10 years ago and is only 10 pounds overweight.  They are going to progress differently. 

I can tell you some VERY general things that I have learned from my own training.

1)      *Most* people don’t need to worry about interval training for the first 3 – 6 months of starting to train.  The initialization period should be used to get your muscles used to the different sports.  Your body is going through a lot of changes.  You’ll drop a lot of weight.  You’ll learn a lot by doing research.  Take this time to just get comfortable with everything.  Put on the miles slowly.  Work on technique.

2)      Then I think there is another appx 6 months where *most* people can start to increase their mileage.  And this is also the period where people can introduce moderate interval training.

3)      Then I think there is a 3^rd period where those that become more serious will gain benefit with harder intervals, more miles, and adding some rest.

4)      Lastly, and this is the point where I am at now, comes the time for periodization.  I’m getting to the point where in order to see the gains that I want I have to workout really hard on some days.  The only way to work out really hard on those days is to take adequate rest on other days and start periodization.