Monday, February 1, 2016


Pacing Your Year, Week Examples

To help calm your mind early in the program, I am going to outline sample weeks from the coaching engine. A lot of experience, and consideration, has gone into the the logic that under lies the coaching module.

The samples below assume that your Anchor Day is Saturday. The workout details are contained in the sport specific sections of this library.

Level One, 42 Weeks Out
Monday - Distance Builder Swim, 45 minutes
Tuesday - Aerobic Run Test, 60 minutes
Wednesday - Open, your choice of rest, or light activity
Thursday - Up Down Ride, 60 minutes & Steady Transition Run, 30 minutes
Friday - 12345 Swim, 60 minutes
Saturday - Aerobic Ride, 75 minutes & Easy Transition Run, 30 minutes
Sunday - Open, your choice or rest, or light activity

Let's jump forward to 32 Weeks Out, Still Level One
Monday - 4321 Extended Swim, 75 minutes
Tuesday - Poker Pacing Run, 105 minutes
Wednesday - Open, your choice of rest, or light activity
Thursday - Power Single Brick, 100 minutes
Friday - Up Down 400s Swim, 75 minutes
Saturday - Change Up Ride, 120 minutes & Steady Transition Run, 45 minutes
Sunday - Open, your choice or rest, or activity

Things to notice:

  • The structure of your week (swim, bike, run) stays much the same. Your workout slots are very consistent. This is essential so you don't have to negotiate your training slots every week.
  • The duration of your key workouts has extended. #1 goal is to build the endurance required for your event.
  • The intensity of your workouts is mainly aerobic. However, there is some higher intensity training in the Thursday Brick as well as the Friday swim.
  • The combination of extending key workout duration as well as increasing the average intensity will make you tired. That is OK, you are getting tired the right way!

Endurance Corner Season Planner & Log

Use the attached Excel file to lay out your season, track your training and log your races.

The file comes from a free logging package for triathletes, runners, etc. developed by Rob Blomquist. I have made some changes to the original file -- such as, adding the Season Planner tab so that you are able to track the entire year (all 365 days) on a single page. If you upgrade the file then let me know.

EC Clients can use the member forum to post the file as an attachment for tips and advice.

A second edition of the log, from Paul Field, that includes macros for tracking shoe life. Listed as the second file - PF Training Log.

Choosing Your Triathlon Coach

So you have signed up for a race. You are excited and a little scared. You "know" that you have what it takes to finish, but want to get the most of out of the limited time that you have to train. You have significant commitments in your non-tri life, and would like to minimize the disruption on your family and work colleagues. You need some advice to get you through your triathlon journey, and are thinking that a coach could be the way to go.

I have been on both sides of the athlete/coach relationship, and wanted to share some ideas on how to get the most out of your coach. Here are some key things to remember when considering a potential coaching relationship:

You will be trusting your entire season to another person. You should check the coach's credentials, experience and background. Ask for references and speak to current clients. Review sample workout plans, and discuss the coach's approach to building the season.

Communicate your goals for the year - help your coach place triathlon within the framework of your overall life situation. I have found the best results are achieved by having a limited number of quantitative as well as qualitative goals. Set the goals early in the season, and tailor the year towards achieving them.

Personality and Style
There are a lot of coaches out there, and many training philosophies. Different strategies work for different folks, and you should make sure that your coach's training style matches your needs. Particular things to watch for are the approach to intensity, volume and recovery. This is where the variation can be greatest, and will have the most significant impact on your performance (both positively and negatively).

The Plan