Your Triathlon Training Guide on Top of a Mountain

[Source: East Coast Cycos newsletter in Tri-Rudy newsletter, June 23, 2010]

By Ben Greenfield

Imagine a triathlon like the journey to the top of a tall mountain. There are six competitors in this journey, and at the top of that mountain is a triathlon training guide - a seasoned endurance athlete with the ability to address all the issues that the competitors had getting to the top of the mountain.

Every triathlete struggles with different obstacles in their journey up the mountain, and the triathlon training guide emerges from his cave at the top of the mountain, ready to answer their questions.

The first competitor slowly approaches, gasping for breath, and says, "I was fast for awhile, but I got slower and slower towards the top of the mountain."

The triathlon training guide rubs his chin, "It sounds to me like you have subpar muscular endurance. Rather than focusing your efforts on purely slow aerobic training, or doing very short intervals, make sure that you include some long tempo efforts and long intervals in your training. These should last 5-10 minutes for running, and 10-20 minutes for cycling, and be performed at about 75-85% intensity".

The second competitor shakes his head with frustration. "I just couldn't beat my competition in that final 200 meter sprint to the top of the mountain."

With an understanding nod, the triathlon training guide responds, "You need some fast finish key workouts, young competitor. Try to include a final fast effort at the end of a weekly swim, bike or run that becomes progressively faster as the workout lasts, then finishes with a maximum pace fast effort, such as a 1/2 mile hard run, a 5K hard bike, or a 200 meter hard swim."

The third competitor grimaces from soreness, "My legs got very tired every time the mountain got steep."

"Your legs are weak," rumbled the triathlon training guide, "Do steep hill repeats that are short in time and low in cadence, and include squats and lunges in your gym program, rather than just spending all your time in yoga class."

The fourth competitor wavers with weakness, "I was grumpy, depressed and lightheaded most of the time I was racing."

The triathlon training guide holds out a gel, "Moodiness is a sign of low blood sugar - you should only feel like that during a targeted fat burning session, not during a race."

The fifth competitor stumbles forward, with sticky, sugary fingers, "My energy was fine, but I got nauseous with a grumbly stomach, so can I have a gel too?"

"Not a chance, kid," the triathlon training guide continues, "This usually means you ate too much, and had too much blood going to your gut. Next time, remind yourself that this sport isn't a buffet line."

The sixth and final competitor shrugs, "This sport hurts. I twisted an ankle, all my joints hurt and the front of my shoulder is killing me."

The triathlon training guide narrowed his eyes, "You are weak and imbalanced. Do more single leg drills, more rotator cuff and core strengthening, more flexibility work, and be sure you're using proper gear and are fitted to it correctly. This sport shouldn't hurt like that."

And with that, the six competitors turned around for the easy descent down the mountain, eager to try the climb again with their newfound knowledge. The triathlon training guide smiled with satisfaction and disappeared into his cave.