2012 was a pretty big training year. Before
getting into the details, let’s think about the big picture: I swam,
biked, and ran more in 2012 than I ever have in my 5 year history of
triathlon. Most people love to get too deep in the weeds with regards
to training (including me sometimes). There are hundreds of studies that have been done on the
right way to train; how often, how long, what intensity, whether or not
to do weight training, when to go hard/ez/taper, etc. Some of these
studies even disagree with each other...imagine that! Sure that stuff
matters. If you race a 40k on the bike then you better have been doing
some intervals near threshold power. You better have simulated the
demands of the race in your training. BUT, I think most fail to see the
big picture; to be your best and reach your potential you need to get the work
done day in and day out, year after year. Consistency over time is the key. Running
1,500 miles in a year will most likely make you a better runner than if
you only did 1,000. Swimming 600,000 yds in a year will likely be
better than 500,000. There is no substitute for hard work.
2008
- 2011 were pretty much spent training in the same fashion. In general
these years followed a pattern of 3 swims, 3 bikes, and 5 runs per
week. Build for 3 weeks and rest for 1 week. Repeat, over and over. Easier in the
winter and lots of threshold biking and hard running closer to race season. With some time off
in the winter after the races were over, I usually ended up with 500-550 hrs
or so each year. Over this stretch from 2008-2011 I improved each year. During 2011 I started to feel like the cumulative 3-4 years worth of training
load was starting to pay off. I won my first triathlon and started to
really have some solid results. My goals were changing (overall win vs.
age group win) and I started to think about things I never thought were
possible (qualify for pro/elite status vs. amateur status).
With
a weak swim that had plateaued and in need of a change in structure, for 2012 I decided to
move to some high level coaching with the goal of “realizing my full
potential” in this sport. You never know what you can do until you
fully commit to it, right? After starting up with
Brian at
Accelerate3,
my workout plan started to change form. You’re a weak simmer? Well, there’s
only one thing that is going to fix that. Swim harder and more often. I think most
(myself included) don’t know what kind of work it takes for most people
to truly be fast in the water. I think I'm beginning to learn now. So 2012 in general looked
something like this: more swimming, more biking, and a ton more running. 115,000 yds (23%) more swimming than last year. Lots of hard work on the bike (long threshold sets that make
you cry but make you a man). And I ran 579 more miles (57%) than last year. That is not insignificant. All in all, I logged 671 hours; 121 hours and 22% more than last year. That's 5 more days of training. But more than anything it’s been a
consistent training load for an entire year. Just getting the work done day in and day out; mostly 2x per day with plenty of rest in between. Lots of very tough days but not many days that really just kill you and
take you out of commission.
But
the real gauge is the results. I made huge strides in running (18:40
to 17:50 5k, 1:28 to 1:25 half mary, and a 30 sec 10k tri race PR) and raced at 15-20 watts higher on the bike across the board. I also won a local 5k
and won the Cat 5 State Time Trial Championship and the Southeastern
Regional Time Trial Championship. I made marginal gains in swimming
(race-wise) but in the pool I can tell I’m faster and can handle more
volume. I think it’s just a matter of time before work in the pool
catches up with me. If anything I start the bike in a slightly better
physical state. Triathlon-wise I had a handful of top 3 overall podiums as well as a top 3 in the age group championship division at the stacked Hy-Vee Triathlon. More
than anything I feel like a completely different athlete from last year, especially on
the race course. I feel as if I have more margin of error in bike
pacing because I’m a stronger runner, and that I can be more
aggressive on the bike without destroying myself. Both these things
lead to faster racing. 2013 has already started off great, and hopefully faster racing and good results will be forthcoming!
