How to train Archive - t3 Triathlon https://www.t3-triathlon.com/category/how-to-train/ Triathlon coaching and Ironman coaching Thu, 16 Jul 2026 04:37:09 +0000 de hourly 1 https://wordpress.org/?v=7.0.4 https://www.t3-triathlon.com/wp-content/uploads/2022/10/favicon-150x150.png How to train Archive - t3 Triathlon https://www.t3-triathlon.com/category/how-to-train/ 32 32 What I Wish Athletes Understood After 36 Years In The Sport https://www.t3-triathlon.com/triathlon-coaching-lessons/ Sat, 23 May 2026 00:12:12 +0000 https://www.t3-triathlon.com/?p=34103 What I Wish Athletes Understood After 36 Years In The Sport After more than three decades in endurance sport—as an athlete, professional triathlete, coach, and student of human performance—I have come to believe that most athletes are not held back by a lack of motivation. They are held back by misunderstanding. Not because they are […]

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What I Wish Athletes Understood After 36 Years In The Sport

After more than three decades in endurance sport—as an athlete, professional triathlete, coach, and student of human performance—I have come to believe that most athletes are not held back by a lack of motivation.

They are held back by misunderstanding.

Not because they are lazy.

Not because they don’t care.

But because many of the things that actually drive long-term performance are counterintuitive.

The athletes who ultimately succeed are often not the most talented, the most motivated, or even the hardest working.

More often, they are the athletes who learn to make better decisions consistently over time.

Looking back, there are patterns I have seen repeated thousands of times.

Over the past 36 years as a triathlete, professional athlete, and endurance coach, I have worked with beginners, age-group athletes, Kona qualifiers, and world champions. While training methods have evolved, the fundamental principles of long-term performance remain remarkably unchanged.

1. Training Hard Is Not The Same As Training Well

Perhaps the most common mistake I see is athletes equating suffering with progress.

A hard workout feels productive.

An easy workout often feels too easy.

The result?

Many athletes spend years trapped in a cycle of accumulating fatigue instead of accumulating fitness.

Fitness is built when training stress and recovery are properly balanced.

Not when every workout becomes a test of willpower.

2. Recovery Is Not Laziness

This lesson took me years to fully understand myself.

When I was racing professionally, I spent extended periods in Australia while dating—and later coaching—professional triathlete Leanda Cave.

There were periods when we stayed with her parents for weeks or months at a time.

Looking back, I remember something that had nothing to do with training zones, power numbers, or physiology.

I often felt guilty resting.

After a big training block, what I truly needed was more sleep, more food, and complete recovery.

But internally, I felt I needed to prove something.

I felt I needed to show I was productive.

To show I wasn’t on vacation.

To show I was working.

Whether anyone was actually judging me didn’t matter.

My mind was creating the pressure.

Instead of embracing recovery, I often fought it.

Years later, I see athletes doing exactly the same thing.

The irony is that the body does not care how hard you worked.

It only responds to what it can absorb.

Sometimes the most productive thing an athlete can do is rest.

3. Consistency Beats Hero Workouts

Nobody remembers the easy Tuesday run.

Nobody posts the perfectly executed aerobic ride.

Yet these are often the sessions that create the greatest long-term gains.

Performance is rarely built during breakthrough workouts.

It is built through thousands of ordinary sessions performed consistently over many years.

The athletes who improve most are often the least dramatic.

4. Most Athletes Underfuel

I see this repeatedly.

Athletes train hard.

Athletes train consistently.

Then they fail to eat enough to support adaptation.

The body cannot build what it does not have the resources to build.

Many athletes are trying to perform elite-level training while fueling like recreational athletes.

This rarely ends well.

5. Comparison Is A Dangerous Training Tool

Social media has made this worse.

Athletes constantly compare their:

  • Pace
  • Power
  • Mileage
  • Race results
  • Body composition

to other people.

What they don’t see is:

  • Genetics
  • Injury history
  • Life stress
  • Family responsibilities
  • Years of prior training

Comparison often creates frustration instead of progress.

The only useful comparison is between who you are today and who you were six months ago.

6. Technology Is A Tool, Not The Goal

Power meters.

Heart-rate monitors.

GPS watches.

Lactate testing.

AI.

All can be incredibly useful.

But none of them replace judgment.

Some athletes become obsessed with collecting data while becoming disconnected from how they actually feel.

The best athletes learn to combine objective data with subjective awareness.

Numbers provide information.

Awareness provides wisdom.

You need both.

7. Burnout Rarely Happens Overnight

Most burnout begins long before the athlete notices it.

Motivation slowly declines.

Recovery becomes inconsistent.

Sleep quality worsens.

Training becomes another obligation.

Eventually the athlete concludes they have lost their passion.

Usually they have not lost passion.

They have accumulated too much stress for too long.

The solution is rarely more discipline.

The solution is often better balance.

8. Confidence Is Earned

Athletes often ask me:

“How do I become more confident?”

Confidence is not built through positive thinking.

Confidence is built through preparation.

It is built through showing up repeatedly.

Keeping promises to yourself.

Executing the process.

The athletes who appear most confident on race day are often simply the athletes who have done the work.

9. The Best Athletes Adapt

Every athlete encounters setbacks.

Injuries. Illness. Work stress. Family challenges. Travel. Unexpected life events.

The most successful athletes are not the ones who avoid adversity.

They are the ones who adapt to it.

Adaptation is one of the most important skills in endurance sport.

And in life.

10. Long-Term Success Is Built On Trust

The best coaching relationships I have experienced were never built solely on training plans.

They were built on trust.

Trust allows athletes to stay patient.

Trust allows coaches to make adjustments.

Trust allows long-term development to occur.

Without trust, athletes often jump from one idea, one plan, or one shortcut to the next.

Real progress usually requires staying the course long enough for adaptation to occur.

Final Thoughts

After 36 years in endurance sport, I have become less interested in perfect workouts and more interested in helping athletes make better decisions.

Training matters.

Physiology matters.

Data matters.

But perhaps the greatest lesson endurance sport has taught me is this:

Success is rarely determined by what you can do on your best day.

It is determined by what you can do consistently over many years.

And that requires patience, awareness, recovery, trust, and the willingness to keep showing up.

These Principles In Action

Over the years, these lessons have guided my work with athletes of all levels—from first-time finishers and Kona qualifiers to world champions. While every athlete is unique, the principles remain remarkably consistent: patience, adaptation, trust, consistency, and intelligent decision-making.

Here are three examples that illustrate how those principles translated into real-world results.

Brandon Schow

Long-Term Development & Consistency

From a first Ironman finish to 8:52 at Ironman Texas and multiple top overall performances. Brandon’s journey demonstrates how patience, trust, and consistent execution create extraordinary results.

→ Read Brandon’s Story

Felicity Joyce

Adaptation Over Perfection

World Champion, Kona qualifier, and elite age-group athlete. Felicity’s success came not from perfect circumstances, but from years of adapting training around physical limitations while continuing to perform at the highest level.

→ Read Felicity’s Story

Leanda Cave

From Potential To World Champion

A journey that illustrates the complexity of developing a world-class athlete. Years of careful planning, adaptation, and event-specific preparation ultimately contributed to one of the most successful careers in triathlon.

→ Read Leanda’s Story

Ready To Apply These Lessons To Your Own Training?

Whether your goal is completing your first triathlon, qualifying for Kona, running a personal best, or simply becoming a healthier and more durable athlete, success rarely comes from doing more.

It comes from doing the right things consistently over time.

If you are looking for personalized triathlon or endurance coaching, I’d be happy to learn more about your goals and discuss how we can work together.

Schedule A Coaching Conversation

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]]> Strong when tired > Fast when fresh https://www.t3-triathlon.com/elementor-31118/ Wed, 21 Jan 2026 01:46:51 +0000 https://www.t3-triathlon.com/?p=31118 Why durable performance matters more than fresh legs Real endurance fitness is revealed under fatigue One of the clearest signs of real fitness is not how fast you can go when fresh. It’s how well you can hold form, pace, and composure when fatigue starts to accumulate. This is where race-day performance is built. The […]

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Why durable performance matters more than fresh legs

 

Real endurance fitness is revealed under fatigue

 

One of the clearest signs of real fitness is not how fast you can go when fresh.

It’s how well you can hold form, pace, and composure when fatigue starts to accumulate.

This is where race-day performance is built.

The athletes who perform well consistently are not simply the ones who can produce high numbers on a perfect day. They are the ones who can continue executing when the body is under load and fatigue is present.

That is durability.

In this short video, I talk about why learning to stay strong when tired is one of the most important adaptations in endurance sport.

Fatigue is not always a sign that something is wrong.

Often, it is simply a sign that meaningful work is taking place.

The key is continuing to execute with discipline — maintaining movement quality, staying composed, and continuing to hit the important targets even when things no longer feel easy.

This is how resilience is built.

Fitness is not created through isolated breakthrough sessions. It is built through repeated exposure, intelligent progression, and consistency over time.

🎥 Watch the video below.

And if the message resonates, share it with someone working through the middle of their own training block.

View the Video

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]]> Top Reasons Athletes DNF in Ironman & 70.3 (And How to Avoid Them) https://www.t3-triathlon.com/top-reasons-athletes-dnf-in-ironman-and-70-3-races/ Tue, 02 Dec 2025 17:46:24 +0000 https://www.t3-triathlon.com/?p=29457 Top Reasons Athletes DNF in Ironman & 70.3 (And How to Avoid Them) Most DNFs aren’t bad luck. They’re predictable. After coaching athletes through long-course racing—from first-time finishers to performance-focused age groupers—one thing is clear: Athletes rarely fail on race day. They fail in the months leading up to it. An Ironman or 70.3 doesn’t […]

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Top Reasons Athletes DNF in Ironman & 70.3 (And How to Avoid Them)

Most DNFs aren’t bad luck. They’re predictable.

After coaching athletes through long-course racing—from first-time finishers to performance-focused age groupers—one thing is clear:

Athletes rarely fail on race day. They fail in the months leading up to it.

An Ironman or 70.3 doesn’t expose weakness—it amplifies it.

If something is underprepared—physically, nutritionally, or mentally—it will show.

The Most Common Reasons Athletes DNF

 

1. Inadequate Training

This is the big one—and the most avoidable.

Athletes often:

  • Underestimate the duration and intensity of long-course racing
  • Overestimate what “being fit” actually means for race day
  • Start too late or train too inconsistently to build real durability

A common mistake is trying to prepare for an Ironman in 4–6 months when the athlete doesn’t yet have the training background to support it.

For many, a proper build toward an Ironman requires 12+ months of consistent, progressive training—not just a short, intensive block.

You don’t just need fitness—you need event-specific durability, built over time.

That includes the ability to:

  • Hold position late in the bike
  • Run efficiently under accumulated fatigue
  • Maintain output when glycogen is low

Consistency over time—not last-minute intensity—is what prepares you to finish.

2. Injury (Acute or Chronic)

Injuries don’t just happen—they build.

Most stem from:

  • Poor load progression
  • Inconsistent training blocks
  • Lack of structural resilience

True preparation isn’t just about fitness—it’s about fatigue resistance:

  • Mechanical
  • Muscular
  • Metabolic
  • Mental

Rush the process, and something usually breaks.

 

3. Illness

A poorly timed illness can end a race before it begins.

Often linked to:

  • Excessive training stress
  • Poor recovery habits
  • Inadequate nutrition

More training is not always better.
Adaptation only happens when recovery is in place.

 

4. Nutrition & Hydration Errors

This is where many well-trained athletes fall apart.

Common mistakes:

  • Under-fuelling early in the race
  • Inconsistent carbohydrate intake
  • Ignoring sodium and hydration needs

You can’t “tough out” poor fuelling in an Ironman.
If your nutrition plan fails, your race follows.

 

5. Overuse & Training Errors

“Too much, too soon, too hard” still catches athletes out.

This leads to:

  • Chronic fatigue
  • Reduced training quality
  • Increased injury risk

The goal isn’t to train as hard as possible— it’s to train consistently and progressively.

 

6. Environmental Conditions

Heat is the biggest factor here.

Without proper heat exposure or pacing adjustments:

  • Core temperature rises
  • Heart rate drifts
  • Performance drops rapidly

Conditions don’t create problems—they expose poor preparation.

 

7. Mental Fatigue

Long-course racing demands more than physical fitness.

Athletes struggle when they lack:

  • Pacing discipline
  • Emotional control under stress
  • The ability to stay engaged late in the race

Mental fatigue isn’t just mindset—it’s a trainable skill.

 

8. Execution & Logistics

Even fit athletes can DNF due to poor execution.

Examples:

  • Going too hard early on the bike
  • Missing cutoff times
  • Poor transitions or race-day decisions

Race day is about execution

🎯 The Most Preventable Cause: Poor Preparation

If you strip it back, most DNFs come down to one thing:

A mismatch between the athlete’s preparation and the demands of the race.

Proper training isn’t just about volume—it’s about:

  • Specificity
  • Progression
  • Consistency
  • Recovery

When those are aligned, your chances of finishing—and performing—go up significantly.

 

✅ How to Reduce Your Risk of a DNF

  • Follow a structured, progressive plan
  • Choose races that match your training availability and lifestyle
  • Build event-specific fitness, not just general fitness
  • Practice nutrition, pacing, and race execution in training
  • Prioritize recovery as much as workload

If you’re guessing your way through preparation, you’re increasing your risk.

 

🧠 Final Thought

DNFs aren’t random—and they’re rarely unavoidable.

They’re usually the result of small gaps in preparation that compound over time.

The athletes who finish consistently aren’t the toughest.
They’re the most prepared.

They’re also the ones who stay mentally composed and emotionally controlled when things start to unravel.

They don’t panic when the race gets hard.
They don’t chase what’s already gone.
They stay present, adjust, and execute.

That level of control isn’t something you find on race day—
it’s built over months of training.

Because when you’ve prepared properly, you don’t just have fitness.
You have a plan—and the confidence to trust it when it matters most.

 

If you want to reduce your risk of a DNF, structured coaching removes the guesswork.

coaching inquiry

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]]> How to Use the Breakout Principle in Triathlon https://www.t3-triathlon.com/how-to-use-the-breakout-principle-in-triathlon/ Thu, 28 Aug 2025 22:44:17 +0000 https://www.t3-triathlon.com/?p=31273 How to Use the Breakout Principle in Triathlon — Effort and Recovery in Balance “As a scientist, I guard against wild promises. But my research and study have convinced me that the Breakout Principle does indeed transcend other self-transformation claims, to the point that it constitutes a kind of ‘ultimate self-help principle’ that can carry […]

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How to Use the Breakout Principle in Triathlon — Effort and Recovery in Balance

“As a scientist, I guard against wild promises. But my research and study have convinced me that the Breakout Principle does indeed transcend other self-transformation claims, to the point that it constitutes a kind of ‘ultimate self-help principle’ that can carry you to significantly new levels of performance and achievement.”
—Herbert Benson, M.D.

Why Your Best Ideas Don’t Happen in the Pool

Have you ever noticed how your smartest race strategies, your best problem-solving, or even that aha! moment about life doesn’t happen in the middle of a hard interval set? It comes afterward—on the cooldown jog, during a relaxed spin, in the shower, or while you’re making coffee.

That’s not a coincidence. It’s the science behind what Harvard’s Dr. Herbert Benson calls The Breakout Principle—and for us triathletes, it might be one of the most powerful tools for performance and recovery.

Stress + Recovery = Breakthrough

Here’s the deal: growth starts with effort. You’ve got to put in the work — the miles, the intervals, the structure. There are no free rewards. Work comes first. But effort alone won’t carry you across the line. Push too far, and performance unravels.

It comes down to the right dose — the right balance of intensity and recovery. Pacing your training takes skill, courage, patience, and discipline.

Being tough has its place on race day. In training, the goal is to be smart and consistent. You don’t have to hurt every day to break through.

You have to show up, train steadily, and be willing to step into the uncomfortable zone now and then — but not live there.

The breakthrough comes when you combine focused intensity with deliberate release. Train hard. Then let go. That’s the formula for progress — whether in business, art, or endurance sport.

The Four Stages of a Breakout

Dr. Benson describes the process like this:

  1. Struggle – The grind. You’re deep in training, pushing your body and mind (loading phase).

  2. Trigger – The release. Backing off, breathing, relaxing, shifting gears.

  3. Breakout – Suddenly you’re in the zone. Ideas click. The body flows. Performance peaks.

  4. New Normal – A higher baseline. That “once-in-a-while” performance becomes part of who you are.

If you’ve ever had a race or workout where everything clicked—effortless stride, smooth pedal stroke, calm water—you know exactly what a Breakout feels like.

The Biology: Why Letting Go Works

What’s happening inside your body? During the release phase, your system floods with nitric oxide (NO). It sounds like science fiction, but NO literally counteracts stress hormones, lowers blood pressure, improves blood flow, and calms the mind.

That’s the reset button that allows your brain and body to rewire—and perform at levels you can’t reach when you’re tense and overanalyzing.

How to Use the Breakout Principle in Triathlon

So, how do we put this into practice?

  • Respect the intervals. Go all in when it’s time to work. The work matters. 
  • Take real recovery. Don’t just shuffle through “junk miles.” Walk the dog (zone 1), spin easy in zone 1 take a nap. Even hobbies—like reading, cooking, or yes, knitting—can trigger breakthroughs.
  • Race-day mindset. Do the prep. Nail the training. But when the gun goes off? Let go. Don’t force it. Reduce the cognitive load. Just breathe. Trust the work and trust in your own body. Your body knows. Just race.

The Dance Between Effort and Release

The Breakout Principle reminds us that performance isn’t about endless grind. It’s about the dance between effort and release.

Final Thought

As your coach, I’ll challenge you in training — and I’ll hold you accountable to recovery. Because the science is clear: your next breakthrough doesn’t come from doing more, it comes from knowing when to let go.

So the next time you step off the track, finish a tough ride, or close the laptop after planning your season give yourself permission to relax. That’s where adaptation happens.

 

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]]> Brandon Schow’s 26-Minute PR: From 4:35 to 4:09 at 70.3 Santa Cruz https://www.t3-triathlon.com/elementor-30629/ Mon, 09 Sep 2024 15:30:04 +0000 https://www.t3-triathlon.com/?p=30629 https://www.t3-triathlon.com/wp-content/uploads/2024/09/IMG_9711.mov Over the last 12 months, I’ve had the privilege of coaching Brandon Schow, a triathlete from San Francisco, whose transformation from a mid-pack age-group competitor to a serious contender for overall wins in 70.3 Ironman events has been nothing short of inspiring. His journey showcases the importance of caring, being open (in the sense […]

Der Beitrag Brandon Schow’s 26-Minute PR: From 4:35 to 4:09 at 70.3 Santa Cruz erschien zuerst auf t3 Triathlon.

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Over the last 12 months, I’ve had the privilege of coaching Brandon Schow, a triathlete from San Francisco, whose transformation from a mid-pack age-group competitor to a serious contender for overall wins in 70.3 Ironman events has been nothing short of inspiring. His journey showcases the importance of caring, being open (in the sense that you’re able to listen and able to share), understanding of the uniqueness of the person’s needs and requirements, the power of structured, individualised training, and the critical role that commitment, communication and data-driven adjustments play in maximizing athletic potential.

 

The Early Days: A Self-Coached Athlete Looking for More

When Brandon first approached me last year in 2023, he was racing in the 30-34 age group, consistently finishing in the middle of the pack. He had talent, no question, but his training lacked the precision necessary to unlock his full potential. Like many self-coached athletes, his workouts were often too intense or insufficiently targeted. He needed constant coaching and a structured approach that aligned with his physiological makeup and the specific demands of 70.3 racing.

Implementing Structure: A Game-Changing Approach

The first step in Brandon’s transformation was designing a training plan that balanced his strengths and addressed his weaknesses. His training was structured around his unique physiological profile, informed by regular lactate testing and non-invasive monitoring.

By May 2024, we performed yet another key lactate test that provided insights into his bike fitness:

LT1 (Aerobic Threshold): 240 watts at 132 bpm

LT2 (Anaerobic Threshold): 280 watts at 144 bpm

These results were eye-opening. They showed that while Brandon had a strong engine, his metabolic profile and aerobic base needed way more attention. To address this, I shifted his training to focus heavily on aerobic development, making great use of heart rate and making sure that he would limit his excursion into the anaerobic territory (above LT2).  This would ensure long-term gains without burnout. A pretty healthy approach.

The Mid-Season Checkpoint: Seeing the Progress

Recently, in August 2024, I tested Brandon’s progress with three 20-minute time trials on the bike. His results were much better now:

Power: 280 watts (+40w!!)

Heart Rate: 134-136 bpm

Lactate Levels: 2.4  mmol/L (lower!!)

The steady-state lactate across all three 20min TT’s confirmed that his aerobic condition (incl. lactate clearance, lactate tolerance) had improved significantly. Brandon was now capable of holding 280 watts (=muscular strength endurance) for extended periods at a manageable heart rate, meaning his fitness (=performance V02max or FU) had reached a new level. We knew that 280 watts would be a realistic goal for his upcoming 70.3 race in Santa Cruz.

Race Day: 70.3 Santa Cruz 2024 – A Breakthrough Performance

On September 9th, 2024, Brandon took to the start line of the 70.3 Santa Cruz, prepared to showcase the gains he had made over the past year. His results were a testament to his discipline and hard work:

2023 vs. 2024 Performance Comparison:

2023 Finishing Time: 4:35:02 hrs

2024 Finishing Time: 4:09:04 hrs

2023 Swim: 31:08 min

2024 Swim: 27:02 min

2023 Bike: 2:30:50 hrs (247 NP, 23.9mph)

2024 Bike: 2:12:18 hrs (283 NP, 25.5 mph avg)

2023 Run: 1:26:59 hrs

2024 Run: 1:24:13 hrs

Brandon improved his bike time by 18 minutes compared to 2023, with a much higher power output of 283 watts, translating into an average speed of 25.5 mph. Despite the increased intensity on the bike, he still managed to run faster, cutting over two minutes off his run split. His overall time improved by a staggering 26 minutes, propelling him to a 6th place finish overall and 3rd in his age group—a far cry from his 57th place finish the previous year.

A Deeper Dive Into His Progress

What’s particularly impressive about Brandon’s journey is not just the numbers but the underlying physiological & psychological changes that occurred over the last 12 months. His mental endurance, confidence, VO2 max utilization improved significantly, meaning he’s now able to operate at a much higher percentage of his maximum aerobic capacity. His muscle fibers, especially the slow-twitch endurance fibers, have adapted to handle longer, more intense efforts without fatigue. This is why, despite expending far more energy on the bike this year, he still had the stamina to improve his run performance.

In short, Brandon’s oxidative capacity and muscular endurance skyrocketed, allowing him to race at a higher power output without compromising his run, which is key. A strong run is the result of superior bike fitness. That being said, one still must develop the run separately. 

Injury-Free and Consistently Improving

One of the key factors in Brandon’s success has been the ability to stay injury-free. In his self-coached days, nagging injuries often held him back, preventing him from building momentum, especially in the running department. By focusing on recovery, strength work, and sensible training loads, Brandon has remained healthy throughout the year—allowing him to train with more enjoyment, purpose,  and smarter without setbacks.

Looking Forward: What’s Next for Brandon Schow?

Brandon’s 2024 performance at the 70.3 Santa Cruz has shown that he’s now racing to win. The leap from middle-of-the-pack age-group competitor to top overall contender is rare, and it highlights the power of a personalized training plan, consistent testing, and smart adaptations. As he looks ahead to future races (70.3 Worlds in New Zealand this fall) including the potential for more podium finishes, Brandon’s development continues to accelerate.

His story is proof that with the right guidance, a committed athlete can make significant strides—even in a sport as demanding as triathlon. The journey doesn’t end here, and I’m excited to see where Brandon’s hard work will take him next.

 

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]]> From Self-Coached to Thriving: How T3 Coaching Transformed Reggie’s 70.3 Journey https://www.t3-triathlon.com/from-self-coached-to-thriving-how-t3-coaching-transformed-reggies-70-3-journey/ Sun, 07 Jul 2024 23:33:21 +0000 https://www.t3-triathlon.com/?p=30329 I’d like to share the compelling story of Reggie, a 30-year-old triathlete from Santa Cruz, California, who signed up for this first 70.3 Half-Ironman. Reggie’s journey, documented in his YouTube video’s, showcases his highs & lows, and the stark reality of being self-coached until, he chose to join forces with me. Reggie aimed for the […]

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I’d like to share the compelling story of Reggie, a 30-year-old triathlete from Santa Cruz, California, who signed up for this first 70.3 Half-Ironman.

Reggie’s journey, documented in his YouTube video’s, showcases his highs & lows, and the stark reality of being self-coached until, he chose to join forces with me. 

Reggie aimed for the stars, setting a goal that even seasoned triathletes find daunting – completing the 70.3 Santa Cruz Half-Ironman Triathlon in under 4:20 hours? Has he bitten off more than he can chew? 

Armed with determination and grit, Reggie tackled his training regimen solo. But he faced challenges like injuries, burnout, and directionlessness along the way. 

How do I actually train for a 70.3 triathlon? How can I avoid injuries? How do I set up my training? How do I structure triathlon training?  How to a balance and maximising my training time with all my other commitments? Do I just train hard all the time? What do I need to consider when it comes to recovery and nutrition? There are many more questions along the way which can cause decision fatigue. 

Despite his efforts, he realized the magnitude of the task ahead –  after hours of swimming and biking, running a strong & fast Half-Marathon is one heck of a challenge and it demands serious preparation. Sounds familiar? 

Does the following sound familiar to you?

“This week has been rough. It’s been a grind, and honestly, it’s been pretty dull. I pushed myself to the limit, and as a result, my right knee is screaming in protest. Walking feels like a Herculean task.

Navigating through this week’s training has felt like an uphill battle. Fatigue and overuse injuries have become unwelcome companions, slowing me down and making every step a struggle. Falling behind on my training schedule has added to the stress, leaving me feeling overwhelmed and frustrated.”

Next video: Injured already??

 

I’ve been doing it WRONG! 

Recognizing the need for a structured approach and unwavering support, Reggie made a pivotal decision to seek professional coaching. After discovering my T3 coaching service and a productive phone call, Reggie and I were ready to embark on this journey together.

 

 

In the upcoming video, Reggie will delve deeper into his training journey, shedding light on key moments such as our initial phone call and the lactate testing session. These pivotal moments not only highlight the personalized approach we’ve taken with Reggie’s training but also underscore the importance of expert guidance and data-driven insights in achieving athletic success.

 

Reggie embarked on a journey to prepare for the Ironman 70.3 from ground zero. 5 weeks into the program, through an intense period of rapid learning, Reggie quickly familiarized himself with the demands of the training regimen. Now, as he enters the next training block, he has found his rhythm and shares his insights and experiences with you in this video. 

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]]> Preparing for Triathlon Training: Key Considerations https://www.t3-triathlon.com/preparing-for-triathlon-training-key-considerations/ Fri, 07 Jun 2024 22:32:35 +0000 https://www.t3-triathlon.com/?p=30560 Most athletes think triathlon training begins with the first workout. It doesn’t. It begins with an honest assessment of your life, your current fitness, and the resources available to you. The quality of that assessment often determines the quality of the season that follows. Before choosing a training plan or signing up for a race, […]

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Most athletes think triathlon training begins with the first workout. It doesn’t.

It begins with an honest assessment of your life, your current fitness, and the resources available to you. The quality of that assessment often determines the quality of the season that follows.

Before choosing a training plan or signing up for a race, take the time to evaluate the factors below. Building a successful season starts with realistic expectations, thoughtful planning, and an environment that supports consistent training.

Time Commitment

Be realistic about how much time you can consistently dedicate to training each week. The best training plan is one that fits your lifestyle and can be sustained over months—not just a few motivated weeks.

Seasonal Planning

Strong seasons are often built during the winter months. If your goal race is later in the year but weather limits outdoor riding or running, adjust your annual training plan accordingly. Indoor cycling, treadmill sessions, strength training, and focused technique work can provide an excellent foundation.

Physical Limitations

Consider any current injuries, recurring pain, or biomechanical limitations that could influence your training. Addressing these early often prevents setbacks later in the season.

Current Fitness & Health

Understand your current level of fitness before increasing training volume or intensity. If you have any medical concerns or have been inactive for an extended period, consult your physician before beginning a structured program.

Recovery Capacity

Training is only one side of the equation. Adaptation occurs during recovery. Sleep quality, work demands, family responsibilities, travel, nutrition, and overall life stress all influence how much training your body can successfully absorb.

Training Environment

Evaluate the resources available to you. Consider access to pools, safe cycling routes, running trails, strength facilities, and indoor training options. A supportive training environment makes consistency much easier throughout the year.

Community & Motivation

Training partners, local group rides, masters swim programs, and running clubs can provide accountability, motivation, and valuable social support. While much of your training may be individual, a strong community often enhances long-term consistency.

Financial Planning

Triathlon involves more than race entry fees. Budget for equipment, travel, coaching, maintenance, nutrition, and any testing or bike fitting you may need throughout the season.

Build Your Season with Purpose

A successful triathlon season rarely begins by finding the perfect training plan. It begins by asking the right questions. Once you understand your goals, available time, physiology, and lifestyle, training becomes far more effective—and far more enjoyable.

If you’d like guidance in building a training plan around your physiology, schedule, and long-term goals, explore the resources below or contact me to discuss your next season.

Continue Your Journey

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]]> Triathlon Journey: Fatigue Resistance, Talent, and Work Ethic from Beginner to Elite https://www.t3-triathlon.com/triathlon-journey-fatigue-resistance-talent-and-work-ethic-from-beginner-to-elite/ Fri, 20 Oct 2023 23:31:27 +0000 https://www.t3-triathlon.com/?p=29887 Amateur Triathletes building the Foundation For beginner triathletes, the journey begins with building the foundational skills in swimming, cycling, and running. Unlike elite athletes who have already honed their abilities to a high level, beginners are still discovering their strengths and weaknesses. They may be less familiar with the demands of the sport and have […]

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Amateur Triathletes building the Foundation

For beginner triathletes, the journey begins with building the foundational skills in swimming, cycling, and running. Unlike elite athletes who have already honed their abilities to a high level, beginners are still discovering their strengths and weaknesses. They may be less familiar with the demands of the sport and have lower performance expectations. However, the principles of fatigue resistance remain just as crucial. 

Fatigue resistance means having the ability to keep going and perform well even when you’re tired. It’s about building the strength and mental toughness to push through exhaustion during training and races, whether you’re a beginner or an elite triathlete. It’s a crucial quality for success in the sport.

In the early stages, amateur triathletes are learning not only the physical aspects of the sport (technique, endurance, metabolic fitness, strength, speed, mobility, agility) but also gradually learn the concept of fatigue resistance and developing their mental resilience. Training when tired (training law of overload) is a concept they’ll become intimately familiar with as we build endurance. The gradual progression from short workouts/races to longer distances helps instill the values of tenacity and discipline.

For our beginner it’s going to take a while to build that foundation, though. 

Initially and for the long haul, their focus should be solely on workout completion, avoiding injuries, sickness (missed workouts) and not so much about workout progression (including intensity). It’s sounds so simple (and eventually there is a whole lot more, namely hundreds of workouts, thousands of training hours, repetition, progression…but everything is build around creating a foundation, a rock solid base, a routine, a habit of repeating our weekly training week 48 out of 52 weeks.  

The ideal training program is the one that seamlessly integrates with your current life circumstances.

I remember my early days in triathlon training when it took me a year of consistent training before I noticed improvements (less fatigue, less hungry, reduced decoupling, less sore..) and overall volume tolerance.

Advanced Amateur and Pro Triathletes pushing the Boundaries

As amateur triathletes progress to the advanced level, they start to grasp the importance of fatigue resistance in a deeper way. They might have already completed several years of training, races and gained experience. Here, the relationship between talent and work ethic becomes increasingly apparent.

Talent, although beneficial, is not the sole determinant of success. Advanced amateurs often find themselves in a situation where they have to balance work, family, and other commitments. They need to work hard to optimize their training, recovery, and nutrition. This is where work ethic, determination, and passion come into play. Pushing the boundaries of their performance requires unwavering dedication and attention to detail.

Pro triathletes and elite runners, on the other hand, are at the pinnacle of the sport. They have likely fine-tuned their skills and talent and are now honing their fatigue resistance to a razor’s edge. But they have to obey to the same principles and training laws. The margin for error is even smaller for them, and the pressure to perform is immense.

 The Amateur’s Perspective

For advanced amateur triathletes, finding the balance between life, work, and training is an ongoing challenge. While talent may have helped them progress faster than their peers, they understand that success in triathlon is the result of consistent effort, repetition, determination, making good training decision.

The advanced amateur recognizes the need to train effectively, even when tired, and this fosters a growing appreciation for the mental and metabolic aspects of fatigue resistance. It’s this understanding that distinguishes them from the beginner and brings them closer to the elite level.

 Uniting the Triathlon Community

In the world of triathlon, whether you’re a beginner, advanced amateur, or elite athlete, the principles of fatigue resistance, talent, and work ethic bind the community together. While each level of athlete faces distinct challenges, the common thread is the pursuit of personal growth and the desire to excel in a sport that demands resilience, perseverance, and a passion for the journey. Regardless of your starting point, whether it’s as a novice or a seasoned athlete, the formula for triathlon success remains constant: talent may provide a head start, but it’s the relentless work ethic and the ability to train when tired that ultimately lead to triumph.

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]]> Noah’s Mogollon Monster 100 Mile (18,000+ elevation gain) Ultra Race Report + Training Overview https://www.t3-triathlon.com/noah-biders-mogollon-monster-100-mile-18000-elevation-gain-ultra-marathon-race-report/ Wed, 13 Sep 2023 23:41:31 +0000 https://www.t3-triathlon.com/?p=29926 I wrapped up the Mogollon Monster 100 mile ultramarathon (The Mogollon Monster 100 is a rugged, 18000 feet of climbing, challenging trail race, which requires qualification) in the small town of Pine, Arizona. Running 100 miles is something that I would have never even deemed possible a few years ago at the age of 22, […]

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I wrapped up the Mogollon Monster 100 mile ultramarathon (The Mogollon Monster 100 is a rugged, 18000 feet of climbing, challenging trail race, which requires qualification) in the small town of Pine, Arizona.

Running 100 miles is something that I would have never even deemed possible a few years ago at the age of 22, heck even a year ago. I’ve always been someone who is addicted to the process, the process of putting in consistent effort day-by-day where you don’t see any immediate results, but over a few weeks, months, years you can see all of your hard work pay off. The process is what gets me excited.

Race week: I don’t usually look forward to a taper as it means very little running, which can be difficult after the extent of the weekly miles needed for a 100-mile race. However, I know tapers are necessary and extremely beneficial to perform your best. I spent this week focusing on recovery, hydration, and getting in quality nutrition. I headed to Pine, Arizona a few days before the race to settle in and ensure that everything was ready for race day – drop bags, crew instructions, navigation, etc. Around this time I also began carb loading for the race by shifting around 70% of my caloric intake to easily digestible carbs (sweet potatoes, rice, white bread). Since Pine is also higher in altitude (around 6k feet) and hotter than what I’m used to, I also ensured that my electrolyte balance was topped off and that I was drinking a lot of water.

Friday before the race: Kept everything very similar to race week. I did a short 20-minute shakeout run in the morning and then took it easy the rest of the day. I consumed my last meal around 5 pm (chicken, rice, and salsa) in order for it to be out of my system for the 6 am start. I made sure everything was prepped for the morning, including drop-bags, pre-race meal, and necessary items for my crew so that I could get some extra sleep without worrying about packing anything in the morning.

Race morning: Given the 6 am start time for the race and a 45-minute shuttle to the race start, I woke up at 3:30 am to give myself enough time to eat my pre-race meal and drink a coffee. This meal consisted of two eggs, plain bagel, and a banana with peanut butter/honey. After this, I hopped on one of the school buses that took us to the start of the Mogollon Monster. The start of the race was high energy and everyone was in good spirits. The race organization, Arivapa running does a great job of putting on this race and there’s a great culture amongst all the volunteers. After playing the national anthem and having a guest appearance from “the monster” we hit the trails.

Start of the race: The race started off very slow as we ventured on some nice single track and entered into a Congo line. However, this was probably a good thing as it forced me to ease into the race and not go out too hard, something that I have a hard time not doing. This first climb was by far the easiest climb of the day and the nicest terrain. I made it to the top of the rim in time to enjoy incredible views of the sunrise before making our first descent. One thing to note about the race and its terrain is that the top of the rim tends to have a really fun, flat, dirt trail, but is quite the opposite when it comes to the climbing and descents.

First 40ish miles: I opted to not carry poles with me at the start of the race as they were something I had not trained with and only wanted to use them if necessary as I thought they would be more of a nuisance than anything. After enduring a few very technical, steep, loose soil, and rocky climbs/descents I decided to pick up my poles from crew at the mile 26 aid station. I ended up carrying the poles with me throughout the majority of the race. Despite not having poles to start, I was feeling pretty good. The weather was fairly mild (mid-70s) and most of the run was shaded with the large pine trees. I stuck to my nutrition plan of one spring energy every half hour and alternated this with half a cliff bar to ensure I was eating a little as often as possible. I also made sure I was staying hydrated and topping off on electrolytes. Later in the race, at aid stations, I would often add in additional solid foods whether that be potatoes, chips, pickles, or some PB&Js.

Post Myrtle climb (mile 42.5): This climb is definitely one of the most difficult ones of the race as you’re treading through waist-high grass on a rocky trail in the heat of the day. However, once you make it to the top of the rim, you’re rewarded with 15 miles or so of the nicest terrain of the race. Here, I was able to make up some time from the tough climbs earlier on.

100k mark: I made it to the 100k mark feeling pretty good given the tough first half of the race. However, as I headed from Washington Park to Geronimo (mile 70) I hit my lowest point of the race and the thought of having to stop early came into my mind. At this point, it was completely dark, I knew I would have no one pacing me throughout the night, and I felt light-headed and nauseous coming into the Geronimo aid station. Immediately, I collapsed into a chair feeling extremely sick. Both of my big toes were jacked up from the rocky terrain and every step I felt a pounding sensation. There were a few other people next to me who I heard telling the aid station volunteers they were going to DNF. My brain was definitely telling me to do the same, but I quickly realized none of the pain I had was an injury. I asked the aid station volunteer if she had any recommendations to get rid of the nausea and light-headedness and she told me to drink lots of water to flush out my system in order to basically restart from ground-zero. Since I was well ahead of the cut-offs, she told me to take a nap and then start adding back in nutrition after. This aid station had cots under a tent which felt like a 5-star hotel at this point in the race. I think I could’ve slept there all night. After taking a quick nap and pounding water beforehand, I was able to use the restroom a few times and flush out my system. I eventually started fueling back up with some broth and potatoes which helped as well. I probably spent an hour at this aid station, but I think this saved my race. Even though I wasn’t moving fast at all coming out of the station and I still wasn’t feeling anywhere near perfect, I kept moving.

Mile 85: First time seeing crew since the previous day: After making it through the night without any crew/pacers and being able to watch the most beautiful sunrise over the mountains, I was able to reunite with my crew. The last two climbs were, in my opinion, the toughest of the race because on Sunday there was zero cloud coverage and each climb was very exposed with more rocky terrain. After finishing the last climb and having 10 miles left, I knew I was at the final stretch and even got a second wind. I still had quite a bit of nausea but was feeling much better than the night portion of the race. The pancakes at mile 90 tasted amazing and gave me a second wind for the last 10 miles. I crossed the finish line in a little over 34 hours.

Overall, this was by far the toughest thing I’ve ever done. Besides a few banged-up toenails (lost two toenails), my body is feeling pretty good after this race. I definitely have quite a bit of residual fatigue—still feeling a little light-headed and nauseous but getting better day by day. Highly recommend this race to anyone wanting a tough, scenic and well-organized race.

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As we reflect on the demanding yet exhilarating journey of the Mogollon Monster 100, let’s dive into the strategic training approach that Noah (relatively young & inexperienced runner, his longest race was in a Half-Marathon <1H 31min> in early 2022) embraced. Facing the dual challenge of conquering his first 100k and venturing into the uncharted territory of a 100-mile ultramarathon, Noah’s preparation required a meticulous combination of specialized training sets, carefully balanced with essential recovery periods. This tailored approach aimed not only to accommodate the unique demands of his ambitious goals but also to ensure a progression that aligned with his evolving expertise in the world of ultrarunning.

Training Overview:

Here is a glimpse into Noah’s preparation for the Mogollon Monster 100 by sharing key training statistics:

We are viewing his training period from 3/1 until 9/10/ 2022

#1 Race : Tahoe 100km (6/18/2022) click here to read his report 
#2 Race : Mogollon Monster 100miles (9/10-11)

 

Weekly Running Mileage 

* average 45 miles per week 

 

Longest training run (duration)

*16h 23min (Tahoe 100km Trail)
*Long training run: average 3:21 hours
*Long run during peak: 3:30-5:30hrs 

 

Longest training run (distance):

 

*62.5mi/100km Ultra Tahoe (event)
*Long training run: average 17.6 miles
*Long run during peak: 22-35 miles

 

Performance Development:

 

Physiological demands of the event :

* Fat oxidation : very high 
* Endurance : very high
* Metabolic ‘fitness’ : very high
* Mental endurance : very high 
* FU : high 
* Lactate shuttle/buffering: moderate
* V02max : moderate 
* Anaerobic power (Vlamax) : low
* Neuromuscular power: low

 

Training/Workout types:

* Long runs below LT1 improves ENDURANCE, METABOLIC EFFICIENCY, FU, FAT OXIDATION and FATIGUE RESISTANCE (mental, metabolic (efficiency), muscular,  mechanical); high aerobic training volume.
* Short Hill workouts for neuromuscular power, lactate tolerance/buffering, FU (fractional utilisation) and skill.
* Long Hill workouts (<LT2) for lactate clearance, muscular strength endurance and anaerobic/glycolitic power reduction. 

 

 

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]]> Unleash your running potential – The cornerstones of fast running https://www.t3-triathlon.com/unleash-your-running-potential-the-cornerstones-of-fast-running/ Sat, 01 Jul 2023 13:19:45 +0000 https://www.t3-triathlon.com/?p=29649 In my 30+ years of training experience as a high-performance triathlete and runner, as well as a dedicated coach, I have delved deep into the world of endurance training. Through countless hours of personal training, studying the training methods of successful runners, and coaching aspiring athletes, I have discovered a set of principles that form […]

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In my 30+ years of training experience as a high-performance triathlete and runner, as well as a dedicated coach, I have delved deep into the world of endurance training. Through countless hours of personal training, studying the training methods of successful runners, and coaching aspiring athletes, I have discovered a set of principles that form the bedrock of fast and efficient running.

While there are many other types of running workouts you should incorporate into your training, these four cornerstones serve as the foundation that supports all other training sessions. Neglecting these cornerstones can prevent you from realizing your full potential.

These cornerstones of training have stood the test of time and have been proven to enhance performance, enabling athletes to reach their maximum potential. Whether you’re a seasoned runner aiming for a new personal best, a beginner, low milage runner or a triathlete seeking to improve your running speed, incorporating these fundamental training elements into your regimen will pave the way to success.

Cornerstone 1

Aerobic quality runs

These workouts, also known as  fast endurance runs, involve running at a pace faster than your training pace but slower than tempo pace. The distance covered in these runs varies depending on your running experience and goals.

Beginners and low mileage runners might start with a 5k or 10k run, while competitive marathoners could go as far as 2+ hours. The key to these sessions is maintaining relaxation at a pace that challenges you but is sustainable. A good starting point is running at a pace one minute per mile slower than your 5k race pace.

These workouts should be incorporated throughout the training year, with a higher frequency in the early phases and reduced frequency during the racing season. Aerobic quality runs are fundamental for all runners, but particularly beneficial for those in the early stages of development.

Cornerstone 2

Race Specific work/max lactate steady state workouts

This cornerstone can be divided into two categories based on race distances. For events ranging from 1500 meters to 10k, specific max lass workouts play a crucial role. These workouts involve running at a pace within approximately 1% of your race pace. For instance, if you aim to run a 20 min 5km, your specific pace would be around 3:58 to 4:02 min per km. And for longer events like the Half-Marathon or Marathon incorporate longer tempo runs (4-15km) at or slightly faster than your goal race pace or race pace intervals (1mile, 2k, 3k) or progression runs.

It’s important not to push the pace beyond what is appropriate for these workouts. If the prescribed repeats feel too easy, instead of running them faster, consider reducing the rest time or extending the repeats while maintaining the same pace. As you progress from the base phase to the specific phase of training, these workouts should evolve to include repetitions at race pace combined with explosive sprint repetitions.

Max lactate steady state (Max lass) workouts focus on improving your ability to sustain a steady level of lactate, or acid, in your blood while running at your specific race pace. Initially, it was believed that this could only be achieved at 10-mile to half marathon race paces. However, recent findings indicate that athletes can maintain a near-maximum lactate threshold at faster paces, such as 3k to 10k race pace, for durations of 5 to 25 minutes.

During the base phase, max lass workouts involve explosive activities like short hill sprints, bounding, and sprinting when your body has a substantial amount of lactic acid. This can be achieved through hill circuits or incorporating hard track repeats with circuits or hill sprints during the rest intervals. As you transition to the specific training phase, these workouts shift to include repetitions at race pace interspersed with explosive sprint repetitions.

It’s worth noting that these specific workouts, both for marathon training and max lass development, are only slight modifications of traditional or “normal” workouts. Merely relying on regular training sessions and working hard is not sufficient. The inclusion of these workouts has been a major factor in the improved performances we observe today compared to the 1980s. While factors like EPO use may have influenced some of the significant improvements, there are many clean athletes achieving sub 13:10 times in the 5k.

This suggests that subtle but essential changes have occurred. Both past and current generations engaged in high mileage, tempo runs, intervals, and long runs on similar tracks, but the difference lies in the two types of workouts highlighted above. Hence, it is reasonable to assume that if runners from the past incorporated more of these sessions, they would have achieved faster times.

Cornerstone 3

Threshold workouts 

Traditionally, these workouts involve running at a pace equivalent to your half marathon pace or LT2. While incorporating such tempo runs is beneficial, I find that alternating style intervals are more effective in improving your threshold and overall fitness. Your threshold pace, often referred to as your steady state pace, is a critical determinant of success in races ranging from 3k to the marathon. 

A high threshold enables you to perform well, and when combined with specific workouts, it leads to even better race results. Enhancing your threshold pace allows you to convert a challenging pace that you can only sustain for a short distance into a pace you can comfortably maintain over several miles.

Alternation workouts for threshold training include for example “over & unders”.  These workouts involve mixing intervals of faster-than-half-marathon-paced running with quick recoveries that are faster than regular training pace. 

Improvements in threshold workouts have a positive impact on tempo runs (aerobic quality run), and vice versa. If you find yourself plateauing in either of these work types, it is often beneficial to focus on the other. I have personally experienced the connection between these two workouts in my training, witnessing improvements in one type leading to improvements in the other.

Cornerstone 4

Speed work 

It’s important to note that speed work is not synonymous with anaerobic work. This cornerstone focuses on training your body to run fast while maintaining relaxation.

Speed work can be as simple as incorporating strides into your training. It can be performed in varying volumes, either with high frequency or low volume but regularity. 

Many runners assume that running fast means running hard, but it’s essential to understand that fast and hard are not the same. Similar to the workouts in the first cornerstone, speed sessions should not be excessively difficult. They should be more challenging than an easy day but much easier than a hard day. There are numerous ways to address the need for speed work, such as performing sets of strides or incorporating short hill sprints (8-12secs). During my racing career I often engaged in longer sessions, such as 10 to 20-second bursts of high-speed running into regular runs, allowing for full recovery between efforts.

The key aspects of this type of work are focusing on maintaining good, relaxed, and powerful running form (foot-placement) while ensuring adequate (full) recovery time between efforts. 

In conclusion, while the four cornerstones I’ve described should not constitute the entirety of your training, they should serve as the central focus of your training schedule.

Regularly incorporating all four types of workouts, combined with physiological assessments such as blood lactate testing or/and VO2 max assessments, will yield even more precise and targeted results.

By utilising these assessments to inform your training and structuring the workouts in a well-designed progression that includes increased volume and periodized adjustments, you will truly be engaged in purposeful training rather than simply running.

This comprehensive approach will lead to impressive improvements in your performance, allowing you to unlock your full potential as a runner or triathlete and transitioning to the next level. 

Happy Training!

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