My Current Training Successes and Fails

Introduction

So I am currently training for my second triathlon and my 8th Half marathon. The Triathlon is an olympic distance (1.5k swim, 40k bike and 10k run) and the Half marathon is in Copenhagen. This training has been my most intense yet in terms of volume and actually speed as well. This means I am expecting to be feeling pretty fatigued all the time. Heavy legs usually results in slow bike and running times, therefore it is important we track progress in more than just our times. Today I shall go into tracking progress and how to turn training fails into a positive outcome.

My Training Journey So Far

I began training for this triathlon at the start of May. However, after just two weeks of training, I took a delightful two-week break to visit Japan. So my initial goal was to just complete this triathlon as I thought this 2 week break was going to set me back quite a bit despite the fact I would still have 11 weeks to train for this event afterwards.

The Tri is on the 10th August so there are now only 5 weeks to go and this goal of mine has gradually changed. Initially I had not taken in the actual total distance of the race, so much so that when I calculated how long it would actually take me to complete it I was shocked I would be exercising for 4hours! It dawned on me that if I was running a marathon (which would be a similar length of time for me) I would be taking this training much more seriously along with fuelling etc. So about 5 weeks ago I decided I needed to get much faster on the bike to cut this time down and I needed to actually fuel my training properly.

My goal now it to complete this tri in less than 3hours and 30minutes, this feels quite far fetched. Considering it will likely take me over 30minutes to do the swim, about 1h 50min on the bike and about 55minutes on the run. We also have the transition times to consider. Yet I still believe I must be able to do this as this hardly an impressive time?

Notable Successes

Here are my cycling positives:

• I cycled 40km without feeling too tired last week

• I have achieved a new FTP in a training bike ride

• I set up my indoor bike trainer correctly for the first time in a year which meant it wasnt horribly hard

• I have consistently cycled 3 times per week for 5 weeks.

• I feel much more confident cornering at speed

• I feel more confident cycling with one hand

• Last year I fell off my bike several times, this year touch wood I haven't yet.

  

  Last years highlight

Here are my running positives:

• I am consistently running all my intervals faster than I ever have done on tired legs and with less running overall

• I am maintaining my ability to run longer distances with less training

• my runs off the bike have improved and i no longer feel like jelly

Here are my swimming positives:

• I have dropped the ego and I am now able to swim slower for longer

• I have learnt several drills which I do at the start of the swim which make a huge difference

• I no longer have shoulder pain

My overall training has been incredibly consistent. I haven't felt awfully tired and i am frequently enjoying my longer sessions with energy!

First outdoor swim

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Learning from Fails

Current Issues

Here are my current problems:

• Through a mixture of issues like my mattress and previous job i have now got lower back pain which has not improved in 4 weeks

• Because of this I have pain in both my hips

What i have learnt from this:

• The value of a suitable mattress

• strong core is essential for a health back

• My hip flexors aren't as strong as they could be and we can improve this

Nutrition  

My first few longer rides over an hour I kept finding myself feeling very weak towards the end of the ride particularly as to get back to mine you must go up about 100m of elevation. I hadnt been consuming anything other than water, initially I thought I could get away with no fuelling on the bike till I was hitting 2 hour rides because of its lower intensity. But this was no the case. After I started having carbohydrate + electrolyte drink mixes I was feeling good the whole ride.

Eating in general I have found that my appetite has actually not gone up. I think this may be down to a lower intensity day in general as i am no longer on my feet all day with work. However, this is not a sign to eat less. I continue to eat full meals at lunchtime and dinner to ensure I am fuelling enough because one thing my back and hips don't need is a lack of protein.

Balancing Successes and Fails

Weighing scales

I am lucky that these niggles aren't causing any set backs to my training but they are instead driving my training to be better.

For example I have found that swimming is exacerbating my lower back problem, but I would not have known I was arching my back in swimming if i did not have lower back pain. Learning to fix this in my form will improve my swim speed and time to fatigue.

In addition, I have had this hip pain and clicking for a long time now, I have learnt the value in resistance bands again. Due to my learning history I have always been taught the benefits of strength training with proper weights, which lead me to grow weary of exercises that are body weight or with light resistance bands. However, since having my own injuries and I have seen them improve through light movements that are specific I have developed my own learning and understanding of movements. I still value squats and deadlifts, they will always have their place. But now I no longer frown upon wall sits and bridges.

Balancing the loss from an overuse injury with the view point that you will infact come back stronger is increcibly important. Once you see that this is an opportunity to strengthen up an area you are weak in, which may in turn make you stronger and faster overall and move better and more freely day to day, then you no longer see injuries as the end of the world. Yes they will always be frustrating when you have worked so hard. Obviously this mindset does not apply to injuries as a result of an accident such as a bike accident resulting in a broken bone. That type of injury requires a whole different mindset that we can dive into one day.

Tips for Other Triathletes

• Set Realistic Goals

  If it is your first triathlon, aim to just complete it!

• Listen to Your Body

  Don't run through pain if you aren't sure what the pain is. Encourage other athletes around you to also look after aches and pains properly.

• Celebrate Small Wins

  Be proud of each longest training day you have. Celebrate each week of training that you got through with no injuries. Recognise your improvements in your ability to take in nutrition when exercising. Get excited about your new down hill speed. Practice smaller skills like turning on a bike. Be proud of the new words and definitions you are learning that you never knew before you started triathlon, think about how this will help someone else when you inevitably motivate a friend into the sport.

• Remember your why

  Usually we don't just enter these things for no reason. So try and remind yourself that you entered this of your own accord and what that reason might have been. If it was for fun, remind yourself it is a bit of fun and to stop taking it so seriously. If it was to prove to yourself you can do hard things then remind yourself it is meant to be tough and that is why you are finding it tough, yet you are still going.

• Try and do some of your training with others

  Training can be lonely when you are spending 7 + hours a week alone. Try and do open water swimming with a friend for the first time so you can both be scared together.

Conclusion

I am not a perfect triathlete and I would be shocked if I was in the next 5 years. However, I can see how much discipline I have for the sport and it really is paying off. Therefore, I am proud of where I am in comparison to last year.

Let me know what you are proud of in your training and how you have turned your own failures into success.