3 aspects for success in triathlon

As my goals for 2016 are set and my races selected, the real strategy of achieving great results this year comes into focus. There are 3 aspects to triathlon success that any aspiring triathlete must master. These aspects are a solid triathlon training plan, nutrition plan, and equipment upgrades/maintenance. For the amateur triathlete, each of these aspects can be challenging and expensive, but absolutely necessary. Hopefully, you will find that these aspects can be mastered cheaply.

A solid triathlon training plan:

The first aspect that every triathlete must obtain and master is the triathlon training plan. Nobody can just show up on a certain day and not have a plan for specific workouts. I know that when I started training for triathlons, I didn’t have a solid plan. He told myself, “Just do a little running, a little cycling, and a little swimming and you’ll be fine.” Sure, you can take this tactic and finish a triathlon, but if you want to be successful you need a solid plan.

Each plan will help you get the right mix for your workout. You need a mix of low heart rate (zone 2) training whereby you develop the biggest engine of your cardiovascular system. You also need a combination of high-intensity training to develop your top speed for triathlons. After all, triathlons are a race and speed counts. Because triathlon is really a combination of speed and endurance, you need to be able to have a plan that has you going as fast as possible for as long as possible.

You can search all over the internet and you will find triathlon plans. You can get plans for sprint distance races, Olympic distance races, half ironman races and ironman races. You can pay a small amount of money or a large amount of money, or you can find free plans. In either case, you need to find a plan that works for you and your specific goals. Some plans will adopt the philosophy that you have all the time in the world to train, when in reality you have limited time. You may need to find a different plan, one that gives you the workouts you need in a package that fits your schedule. For a long time, I used the Time Crunched Triathlete book and plan for my training. This plan incorporates more high-intensity work within fewer hours during the week. The author admits that this training regimen is adequate for someone attempting a sprint or Olympic distance race, but less useful for someone attempting a half ironman or full ironman race. The important thing is to have a detailed plan that takes into account your needs. You don’t want a plan that simply includes the discipline and length of training. You need to have intervals during training to help you get the most out of your training.

One particular plan that I have discovered is the TriFuel plan for the full ironman distance runner. This plan at one point was for purchase, but last year I found out that I could access it for free. This plan is based on training from Monday to Thursday with a break on Friday and then doing long training sessions on Saturday and Sunday. I did modify the plan because I go out on Sundays. I train from Monday to Saturday. This plan also includes detailed workouts for each discipline for each day. It’s adjustable because it doesn’t have a set calendar date for it to start, but it can start at any time during the plan. It also includes some custom fitness test markers so you can track your progress. I used this plan all last year and it really worked for me. It consists of a 20-week season plan, a 12-week competitive season plan, and a 2-week taper plan. I especially liked the swim-specific workouts that focused on using all strokes of swimming, including breaststroke, butterfly, and backstroke, to strengthen all muscles for the swim discipline of the triathlon race.

Having a solid triathlon training plan is crucial for you to have the greatest amount of success in your triathlon races.

Nutritional Plan:

One of the main reasons triathletes get involved in triathlon is to lose weight. I know that I have benefited from my time in triathlon to lose over 50 pounds. On an ongoing basis, if you want to be competitive, you must keep a close eye on your weight. Nutrition also helps prevent injuries and keep up with the overwhelming amount of work your body puts into triathlon training. Nutrition is crucial in helping you arrive at the start line of any race in good shape and at the right weight. It’s also crucial in helping you succeed during a race.

There is a debate in triathlon circles about how much weight to lose. Some people argue that because you lose more than 10 pounds in an Ironman distance race, you shouldn’t aim for the absolute bottom of your weight. You need to maintain a weight that allows you to compete well, but not be so skinny that you don’t have fat to burn in your race.

I am not disciplined enough to measure out all of my food for every meal. In the past, I’ve kept a pretty comprehensive food journal through MyFitnessPal. However, I now find this cumbersome. I need to maintain proper balance thinking in my diet. I recently gained some weight over the holidays. I know I need to lose some of that weight to be ready for race day. I will do this by avoiding sugars and high-fat foods. Of course, during the holiday season, I had peppermint shakes, fudge, cookies, cakes, and many more sweets. I drank soda which is never good. I ate very fattening foods like hamburgers and donuts. I believe that by making this simple change I will lose some of the excess weight. Last year, I got close to my goal weight of 175 pounds, but I didn’t write getting there. I would cheat from time to time on my nutrition. With my stated goals of achieving a Kona qualification and running an ironman under 10 hours, I will focus on not cheating on my nutritional needs. I had a pretty good diet last year that avoided a lot of carbs. While it took me a while to adjust to the lack of carbs for my exercise, eventually my body adjusted and I lost some unnecessary fat that had been lurking around my midsection.

Everyone’s nutritional needs are different. You will need to find the right combination of foods to help you maintain your ideal weight and also to maintain your training abilities. If you start to partake in part of your training and “bump” yourself often, then you will need to address this. Bonking is the process where your body shuts down because it lacks the proper nutrition to keep going. There are many nutrition plans on the market, but most of them won’t tell you what you eat, but what combination of carbohydrates, protein, and other nutrients you need.

I wish someone would come and give a 6 month daily plan of simple meals for the triathlete.

Equipment upgrades/maintenance:

Every triathlete should conduct an evaluation of their current equipment and plan for any upgrades or maintenance schedules. If you’re like me, you know that triathlon equipment is very expensive. If you can get some gear then you need to keep it. One of the biggest problems in this area is bicycle maintenance. I’m not a certified bike mechanic, but I’ve watched enough videos online and read enough books to know how to properly maintain my bike. I make sure to buy a new chain every year. I know the chains can last up to 3,000-5,000 miles. I try to change mine somewhere in this range or earlier. I especially want to change it before the big Ironman race in October. If you don’t change your chain, then you need to at least clean and lubricate it properly. You can make a few small upgrades that will make a big difference on race day: new tires, ceramic bearings in various parts of the drivetrain and wheels, streamlined helmet, and fitted clothing. These are all small updates that can make a big difference.

There may be some training aids that help too. Do you have a set of fins to train for the kick in the pool? Do you have a quality trainer to be able to ride a bike during the winter months? Do you have a watch or bike computer that can help you keep track of all your workouts?

Planning your upgrades and maintenance schedules won’t take long, but they will set you up for great success in the new year.

Each of these aspects of triathlon training and racing will help you achieve all of your goals in the coming year.