Getting faster in IRONMAN

Triathletes, especially IRONMAN athletes have this tendency to believe that "must train more, must train harder!"

Recently an athlete of mine finished an IRONMAN event and who finished really well in their event.  They enjoyed the experience overall.  Had a solid race.  And learnt a lot from the experience, both about their self and IRONMAN Triathlon.  They finished top five in their age-group.

Now the athlete wants to do another IRONMAN.  Only this time they want to get on the podium.  Obviously, now the athlete "must train more, must train harder!"

And this is where the coach becomes critical to the athlete's development...

"I need to train more."

Really?  Let's think that through.

• Ok, how much more time do you have available?
• When can you get an extra swim in?
• Do you complete all the training I prescribed in the final three months leading into this event?

"I need to train harder."

You think?  Take a moment.

• In all the sessions you completed leading into the triathlon did you give your best?
• Could you have worked harder in the hard sessions?

Here is the thing, and there really is no getting away from this... Can you play the violin?  No.  Ok, how long do you think it will take to learn to play it?  3 months?  6 months?  A year?  Two years?  No... it takes (unless you are a child prodigy) many many years to excel at playing any musical instrument.

So what in the name of "Jan Frodeno", makes Triathletes believe that they can conquer or excel at an IRONMAN in just a few months?

It takes time.  Years of dedication and hard work.

Just doing more is not the answer, especially for age-group athletes.  You have jobs (or at least you did when you started!), you have family, you have a life outside of triathlon... your training / work / life has to balanced.

An athlete's training program will be prescribed based a number of different factors including: what you are training for, your age, your goals, your current fitness level, etc.

As I explained to the athlete above, you don't need to do more... you need to continue.  This way you will continue to progress, develop, evolve and grow as an IRONMAN Triathlete.

How do you become a faster triathlete or IRONMAN athlete?  You focus on the small things - yes the marginal gains - do the little things better.  Do 5 little things 1% better, that equates to a 5% performance increase (you get the idea even if the maths may not be right!)...

• Focus in training, be in the moment
• Nail that technique work.  It makes you more efficient (faster with less physical effort on race day!)
• Eat well, get the nutrition right
• Do your strength and conditioning sessions
• Do your stretching, foam rollering and recover properly
• Listen to your body, if its exhausted, accept that it is tired.  Do not push on and get injured.

You need to continue working with your coach.  You will still do your swimming, cycling and running... obviously... the number of specific sessions you do, the intensities of the efforts in those sessions, the style of those sessions and time or volume of the sessions will be specific to you as an individual.

Paul Jones