I recently read “Going Long” by Joe Friel (cyclists may know him as one of the co-founders of TrainingPeaks) and Gordon Byrn. The book is one of, if not THE most comprehensive summary of ironman-distance triathlon training I have ever read. Every triathlete and every triathlon coach should read this book… and then re-read it, take some notes, then read it again and take some more notes.
Topics include: how to build your annual training plan, training periodization, fitness testing and heart rate-based training zones, training and race day nutrition, peaking and tapering, pacing and sport psychology, stretching and recovery techniques, and much, much more. In this blog I wanted to share with you just a few nuggets of knowledge – over-arching themes or phrases that can be applied to more than just triathlon, and more than just sport itself:
1. Training progression: in each sport, focus on building skills, then endurance, and then strength
2. Rest every 3-4 weeks. During this week, decrease your weekly and long-workout volume by 30-50%, while maintaining the same exercise intensity during key workouts
3. Take one day of rest day per week. Two days of rest on rest weeks, but never in a row
4. Race at least two 70.3’s (half-Ironman’s) before attempting a full Ironman
5. Focus on time not mileage
6. Never add more than 5-10% to your workout durations in a single week. Consistency is key, don’t blow yourself up with one massive week of overtraining
7. Separate long or especially challenging workouts by at least a day to allow for adequate recovery
8. When workout speed or technique deteriorates, call it a day
9. Focus on key sessions, and make your key session focused. Stay disciplined, avoid long breaks, and stick to your prescribed training zones
10. Sleep is more valuable than training
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I will probably be expanding on a few (or all) of these training nuggets in future Coach’s Blog’s. If there are any that you’d like me to tackle first, or if you have any questions, leave a comment down below.